By Coach Margherita, CEO/Your Local Body Transformation Expert, Bell Fitness AZ

Meal prep is a fantastic way to keep on track with healthy eating in order to lose fat faster.

Can you imagine opening your fridge to find a full week of healthy, delicious food prepped and ready to be eaten? That sure would make sticking with your diet and achieving fat loss a whole lot easier, wouldn’t it?
 
The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days.
 
Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple:
 
Step One: Planning
Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer:
 
1) How many meals do I need each day?

• Check your calendar for special events
• Consider your appetite throughout the day
• Look at each day separately

2) How many servings do I need for each meal?

• Consider who in the family needs which meals
• Check the calendar for guests or visitors
• Look at each day separately

 
Step Two: Recipes
Now it’s time to translate those meals + servings into actual recipes. Take a moment to consider the produce that is in season and any special requests or food allergies.
 
1) Find your recipes

• Browse around on your favorite recipe site (Check out RealHealthyRecipes.com)
• Pull out your favorite cookbooks
• Find your family favorite recipes

2) Focus on a core group of ingredients

• Plan recipes that use similar ingredients

3) Calculate leftover meals

• Making enough of some recipes for leftover meals saves time

4) Make your list

• Narrow down to the exact list of recipes

 
Step Three: Grocery List
Take your list of recipes and create a grocery list. A few things to keep in mind…
 
1) Pay attention to recipes that you’ll double or triple

• Make sure to include all ingredients in your list

Organize your list into these convenient sections:

• Meat/Seafood/Egg
• Organic Produce
• Herbs/Flavors
• Pantry Items

3) Check your pantry for items that you already have

• Save money by avoiding double purchases

 
Step Four: Shopping
It’s time to head to the grocery store! Take your list and, if you’re lucky, a helper down to your local market and go through each section item by item.
 
Step Five: Food Prep
You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring, and organizing in order to make the meal hot and quick before you plan to eat it.
 
Which recipes should you fully cook in advance? The truth is that this is really up to you and your schedule. Here’s a good game plan if you don’t want to fully cook everything on Sunday:

1. Fully make the baked goods for the week.
2. Chop all vegetables.
3. Gather all seasonings.
4. Fully cook Monday’s dinner.

 
Getting into the habit of prepping your meals for the week is a surefire way to accelerate your fat loss results. It’s my goal to help people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it.
 
Today it’s your turn.
 
Call or email now to get started on an exercise program that will make fat burning second nature and will transform your body once and for all.

by Christopher Amos, No Boundaries Marketing Group
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Let’s face it, due to many unforeseen events, 2020 has taken an unexpected turn and has affected business in such a major way that’s it’s sadly, almost comical. You go from hiring more employees and planning for your business’s future growth to an unexpected halt and having to completely shut everything down the very next day. This doesn’t apply to all businesses of course, but I think it’s safe to say that the majority has undoubtedly been affected. 
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Although it has been a rollercoaster to say the least, there is one thing we know for sure, people still find a way to shop and businesses still need to function for the good of the economy. That’s why digital marketing might be your best friend this year and many years to come. Maybe this is a strong statement, but digital marketing can really either make or break a business. When your customers are at home more than 50% of the time, you still have to market to them. Not only are you able to reach a much broader range of audiences with digital marketing, you create brand awareness and relevancy as well. Today, more than ever this proves to be of importance. Below are just a few reasons why digital marketing is so important in today’s environment. 
 
Brand Awareness
Can you believe that today, more than half of the world's population uses social media? Anything from Facebook to Twitter and even, yes the dreaded, Tiktok! Utilizing these social media platforms is crucial to your businesses success. There is no doubt, within the last few months, especially the cities that have been quarantined, people have turned to social media and all types of digital platforms to do their shopping and even manage their own business. Creating brand awareness is nearly impossible if not done through at least some of these outlets.

Reach More People
Back in the day you would typically see a commercial during a popular T.V. show or billboard on your way to work or while driving out of town. Not to say these forms of marketing are not relevant today, but when more than half the population is at home and on social media, how many people can you actually reach? These forms of marketing were relevant in those times but we are in new times.  

Compete at a lower cost
Did you know your competition is using digital marketing? So why wouldn’t you also stay in front of your audience? Digital marketing allows you to compete with your competition by putting you in front of a wider audience while using a much smaller budget. If managed correctly, Digital marketing can give you so much more control over how and even when you spend your advertising dollars. 

Jobs
Digital marketing creates jobs, simple as that. By utilizing this type of marketing you’re also putting back into the economy and helping to create jobs. A lot of businesses are allowing employees to work from home and because social media is accessible from anywhere, many of them are hiring for these positions. Because there is also an uptick in digital marketing budgets, businesses have grown over the years.  

Digital marketing benefits businesses of any size by giving them access to a broader range of audiences  at a much more affordable price. Unlike, billboard, TV or even print , Digital marketing truly allows your business to create personalized marketing.