What I Eat on the Daily

I have had a few of you ask if I’d give a basic breakdown of what I eat in a day. If you follow my instagram you will recognize a lot of these same meals. eating1

I do eat out a lot as well, but this is an idea of what a typical day of at-home eating looks like. Breakfast is usually on the go for me. I have to get up really early to be at the gym. eating6I try to get in 30 grams of protein right when i wake up, so I will usually grab a Questbar & 1-2 oz of all natural turkey jerky to eat on my way to work. Classy I know. I workout after my morning clients, so I am always ready to eat when lunch rolls around at about noon. My lunches & dinners are all very similar, so I just thought I’d post some examples of my common lunches & dinners. I eat eggs, salads, chicken lettuce wraps, grilled veggies, fresh veggies, deli turkey, & grilled chicken. Basically a combo of those things actually. I will usually eat eggs for one meal, and chicken or turkey for the other. eating3 eating5eating2 eating4eating7I really try to get in 30-ish grams of protein with each meal, to help reach my goal of 100 grams of protein per day. I will generally eat a snack either in between lunch & dinner, or after dinner. For my snacks I will eat deli turkey, berries, turkey jerky, fresh cut up veggies, quest bars, almonds, & popcorn.

It is important to make sure you are eating enough of the right foods! If you are focusing on getting in lean greens & protein, with some good fats as well, you shouldn’t be feeling hungry or deprived!

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Filed under Breakfast, Diet Questions, Dinner, Eat With Me, Eating Tips, Health Tips, Healthy Recipes, Lifestyle, Nutrition Facts, Paleo, Produce, snacking, weight loss tips

E is for Effort. What do you REALLY want?

You see, there is this thing about effort.

It takes effort to accomplish just about anything…which means it takes effort to accomplish goals.

Unfortunately, effort just so happens to be one of those things that people least want to give up when it really comes down to it. The thought of achieving lofty goals seems extremely wonderful until your alarm goes off at 6 AM in the morning, or until you are looking at glass case of doughnuts, or when you’re exhausted…out of healthy food options…and  getting a greasy drive-thru meal sounds soooo much easier. The difference between the good choices and the poor ones? The willingness to put forth effort. vacationIf there is ONE thing that I really try and engrain in the people that I work with, it is that I want them to work toward a change in lifestyle, not just a change in numbers on the scale or percent body fat. If you can change lifestyle habits, you will be far more likely to maintain the number on the scale that you want or that percent body fat. Healthy lifestyle changes are ones that you can stick to. These decisions will start to feel like less and less of an effort because they become habitual.

“But I hate vegetables…I’m never going to want to order them”

“But I don’t think exercise is ‘fun.’ I’ll never be one of those people.”

“But It’s hard.”

I know. I know. I know. I could go on. I’ve heard it all. Believe me. I’ve also seen it all. I’ve seen people who hated working out come to a place where they appreciate it enough to incorporate it daily. Maybe they don’t ever “love” it, but they love the benefits that comet rom it. I’ve seen people develop new palates, and learn to like foods they would never have dreamed of touching. Does this mean they don’t still LOVE the sugary, greasy, processed stuff…no. However, they learn moderation. They learn that binging on unhealthy foods doesn’t make them feel good, doesn’t help them accomplish their goals, and isn’t worth eating all the time. There is a time and a place for it, but just not every time & at every place.

It all really comes down to what you want. How much effort are you REALLY willing to put toward your goals and desires? If you aren’t actually willing to put the work in, you must not want it that badly. It takes action. It takes EFFORT. The truth of the matter is that you would be surprised at what you really can do. I’ve heard all the excuses, but I’ve also seen people overcome difficult scenarios that could be excuses many times. It’s possible. It all starts with some effort.

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Filed under Diet Questions, Eating Tips, Exercise Tips, Health Tips, Inspiration, Lifestyle, Motivation, Uncategorized, weight loss tips

MC Fit January JAMS Playlist

Sticking to your Healthy goals for the new year means you are probably wanting some new tunes to sweat to, so I thought I’d help you out by listing my current faves.

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  • Bed of Lies – Nicki Minaj
  • Pumpin Blood – NONONO
  • Yellow Flicker Beat – Lorde
  • Let Your Heart Go (Break My Soul) – T.I.
  • I Bet My Life – Imagine Dragons
  • Uptown Funk – Mark Ronson
  • Mister Chameleon – KING
  • Bad (veat. Vassy) – David Guetta
  • GDFR (feat. Sage The Gemeni and Lookas) – Florida
  • Steal My Girl – One Direction
  • Habits (Stay High) – Tove Lo
  • The Night is Still Young – Nicki Minaj
  • Weekend – Priory
  • Fun – Pitbull
  • All About It (feat Ed Sheeran) – Hoodie Allen
  • Beggin For Thread – Banks
  • She Knows – Ne-Yo
  • The Kids Aren’t Alright – Fall Out Boy
  • Gold – Imagine Dragons
  • I Don’t Mind – Usher
  • Ugly Heart – G.R.L.
  • MSK – Yellowcard

Just a warning, I always search get the “radio edit” versions because I prefer the clean versions. You may want to search for these versions as well. Happy Happy Sweating!!!! xoxoxo

 

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MC FIT Legs on Legs on Legs Workout

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I love a good leg day workout! This is a simple workout that CAN be killer. Make sure you are using adequate weight with your DB’s!

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Filed under circut training, Core, Exercise of the Week, Exercise Tips, Interval Training, Legs, Workout Routines

MC Fit Weekend Warrior Workout

Weekend Warrior

Saturday’s are one of my favorite days to workout because I usually have more time to do so. Give this full body, fat burning workout a try for your Saturday workout tomorrow!

 

{exercise tips: pushup jacks – do one regular pushup and then jack your legs out and back in, counting as one rep. elevated pushups – place your feet up on a bench, step, or chair}

 

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Filed under circut training, Core, Exercise Tips, Workout Routines

Crockpot Balsamic Chicken

I am always looking for healthy recipes that are quick, and tasty. This recipe was absolutely delicious, and I will for sure be making it again. Processed with VSCOcam with f2 presetCrockpot Balsamic Chicken  

  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1 tsp dried basil
  • 2 tsp dried minced onion
  • 8 boneless skinless chicken breasts
  • 1 TBS olive oil
  • 4 fresh garlic gloves, minced
  • 1/2 cup balsamic vinegar

Directions: Pour one TBS of olive oil in the bottom of your crockpot. Add fresh minced garlic. Layer chicken breasts. Mix together dry spices, and pour of the chicken. Pour the balsamic over the chicken. Cover and cook on high for 4-6 hours, or until chicken shreds easily. Serve over quinoa, brown rice, or atop a salad.

Serves 8

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Filed under Dinner, Eat With Me, Fabulous Food Finds, Healthy Recipes, Paleo

What is holding you back?

I am working on a capstone project for my Master’s program that deals with helping my clients overcome their obstacles. Speaking quite basically, I am trying to help eliminate excuses that are keeping my current clients (and potential clients) from achieving the goals they want to achieve. This has really caused me to delve into what it is that holds people back. yhike3Once thing I know is that it is not the same for everyone. It might be a lack of time, a lack of proper resources, a lack of knowledge as to what to do, a lack of desire to make dietary changes, or a lack of financial ability to invest in healthy practices. However, I have learned through my years in this field that every excuses can be combated. Don’t believe me? Try me.

It really all comes down to a matter of priority. I know, I’m sure you are the exception…you are the one who is too tired, has too many kids, too many pounds of weight to lose, too many hours of work, and too little time to eat healthy. To that I say, “Sorry. I don’t buy it.” I know it sounds harsh, but it’s the truth. It really comes down to what you are willing to do. It is a matter of how much you want results. It is a matter of letting go of the bad habits that you’ve grown to love so much, and an allowance of change. It is believing in yourself enough to try. It is keeping a consistency of effort for long enough to see a difference. It is a perseverance through obstacles, and time where you could care less. Except, you have to care. That is what it is all about. Caring enough to achieve what you are one hundred percent capable of achieving.

I have seen people who didn’t think that weight loss or health improvement was possible for them make incredible strides and lose hundreds of pounds. I have seen absolute reversals of bad habits, changes in diets, and refinements of lifestyles that one might never have thought possible. I have seen people change their body shapes, but more importantly I have seen people change their lives. It is possible. You are capable.

So, what is it that is holding you back? What excuses are you still giving? My advice to you…stop. Own up to your potential, and live a life that feels good. Stop giving all the reasons why you can’t, and won’t, and aren’t. You can. IF you will.

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Filed under Exercise Tips, goals, Health Tips, Inspiration, Lifestyle, Motivation, weight loss tips

Introducing: MC Fit

I have had the opportunity to work with a lot of wonderful people in the fitness industry these last seven years. However, it’s time that I do my own thing, and I couldn’t be more excited about it. Introducting; MC Fit…where we turn energy into results. megan-0018-2I have opened up my own private warehouse location off of 1600 N in Orem, and I’m in love. I will be accepting some new clients, so if you are interested please shoot me an email at megolina21 at gmail.com!

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Filed under Inspiration, Lifestyle, weight loss tips, wellness workshop

MC Fit: September Mix

I haven’t posted a new workout mix on here for a while, and I think it’s about that time! This is what I’ve been rocking at new place. :) Screen Shot 2014-09-02 at 10.30.09 PM

  • St0len Dance: Milky Chance
  • Come Get It Bae: Pharrell Williams
  • Shower: Becky G
  • Cool Kids: Echosmith
  • Pretty Wings: Zac Waters
  • Kanye: The Chainsmokers
  • Bang Bang: Jessie J
  • Bad Habit: The Kooks
  • Sleepless: CAZZETTE
  • All About You: Hilary Duff
  • Promises: Wiz Khalifa
  • Shake It Off: Taylor Swift
  • Ghost: Ella Henderson
  • We are Young: Le Kid
  • Boom Clap: Charli XCX
  • Fireball: Pitbull

Happy Sweating Y’all! xoxoxo

 

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Filed under Motivation, Workout Playlists

Some Good Things Are in Store…

Life has been a wee bit crazy this past month or two…lots of changes. Good changes though…I can’t wait to tell you ALL about them. Until then…here is a sneak peak. :) Processed with VSCOcam with f2 preset

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