January 28, 2017 5:23 PM


It’s no secret that we love our Sunday meal prep! It really is the number one way we're able to stay on track with our eating and it also just starts our week off with a healthy, fresh mindset. Having all our meals planned out and our fridge deliciously stocked (thank you FreshDirect) also makes us look really forward to our workouts for that week! Remember if you “fail to plan, plan to fail!”


Less cheating! Yep, this is sooo true guys. When we prep our meals every Sunday (and sometimes one more night during the week), unless you freeze your meals, we make a point to only purchase those items that are on our grocery list. This helps keep those little moments of weakness under control because guess what, if it’s not in our house, then we can’t eat it!
Saves you money. At least this is true for us! We don’t know about you, but before meal planning we had a tendency to just wing it each night, either by running out to the store after work to make whatever we were in the mood for that night, ordering in, or spending even more money on going out. This is also true for our lunches! With our busy work schedule we were spending SO much money each week on lunches and dinners alone! Now we’re able to plan a week’s worth of breakfasts, lunches, dinners, and even healthy snacks and save money each week. We don’t waste as much food now either!

HUGE time saver.
Not only does meal prepping help us stay on track with consistent, healthy eating, but it also gives us more time in the evenings to work out, relax or really do whatever we want besides rushing home to cook! This is such a lifesaver because, I mean let’s be honest, after working a long day, sitting in traffic, and working out, rushing home to make dinner in the hopes of eating before 9 PM, you may tend to want to either skip the gym or order take out. So this is huge!

Helps meet your fitness goals.
We know I already said this, but this is really important. When you plan out your meals ahead of time, not only are you learning portion control, but fueling your body with wholesome nutritional food just makes you want to work out that much more! It’s so true when they say that “abs are made in the kitchen” – your body requires healthy food for endurance, strength, and even weight loss, so it’s a no-brainer that consistent meal planning should coincide with your fitness routine. We recommend the app My Fitness Pal. This really helps us stay on track!

Gives a great variety! Sometimes planning out meals each week can get a little monotonous since we tend to have a few go-to meals that we're absolutely addicted to making, but one thing we have committed to doing is trying out at least 1 or 2 new recipes each week! If we like the dish, then we’ll add it into the rotation and if we don’t, well we just won’t make it again. I mean hey, at least we tried something new! Our favorite way of doing this is by using our "Clean Delicious Recipes" Pinterest board where we will be constantly adding delicious new recipes to try! 

It's not so complicated. Maintaining a healthy lifestyle doesn’t have to be hard either, you just have to commit to it first in your mind and plan the rest out from there! Start off by making a list of all of your favorite healthy dishes – Pinterest is our favorite place to start – then plan your dinners first. Once you have your dinners planned out, you can then decide which ones make great leftovers for lunches the next day so that no food goes to waste and saves you time in the kitchen! 

What about storage? Let’s talk about containers, shall we? We can’t tell you how important these are to have on hand because you’re prepping anywhere from 10 to 20+ separate meals each week. We personally recommend LIFT Food Containers. 

How Long Will This Take? We're usually done with everything around noon and still have the rest of our day left to enjoy and relax! Don’t worry if this takes you longer to do the first time you start, you’ll get into a normal routine as the weeks go on and this will all become second nature to you. The first time we meal prepped it literally felt like we had been cooking ALL day long, but the end result made us feel SO incredibly accomplished and really excited to start the week!
One thing we sometimes do to make things a little easier or if we have a busier Sunday, is l only prep our breakfasts and lunches on Sundays and the rest of the week we’ll come home and make dinner as usual each night. Honestly dinner always tastes 10x better freshly cooked, if you can work it into your strategic planning! You can still purchase all your weekly ingredients on Sunday, this is just something we personally like to do on occasion. Everyone is different with varying schedules each week so do what works for YOU!
Remember living a healthy lifestyle doesn’t have to be difficult, you should totally have fun with it! Step outside your comfort zone and try new recipes. Small changes can make a world of difference.

Keep it clean.....

-Audra & Loucas
Core Fitness Studios
Glen Cove

January 27, 2017 3:33 PM



January 27, 2017 3:30 PM



January 27, 2017 3:24 PM

Subscribe To Us On YouTube! Thank you for your support!


January 26, 2017 10:44 AM

We know you haven't heard from us in a while.....BUT WE FELT THIS WAS SUPER INFO IMPORTANT INFO TO SHARE

We apologize for being MIA for sooooo long. We have been doing lots of research on how to continue to help you not only look your best, but feel your best! During our journey, we have discovered some disturbing, eye-opening facts about many of the foods we "think" are healthy that are actually making us gain weight, when we are working our asses off to shed pounds, feel happy, strong, vibrant, energized and just overall, the best we can. If you have been wondering, what's getting in the way of your optimal health, we want you to know that is not your fault and you are not ALONE!
Soooooo, here's just one of the astounding things we have learned and of course, had to share it with everyone we care about, YOU! Please share with those you love, so that we can all help each other feel better each and every day of this life.
Here goes.....
An FDA-registered food safety laboratory tested iconic American food for residues of the common weed killer glyphosate (aka Monsanto's Roundup) and found ALARMING amounts.
Just to give you an idea of how outrageous these amounts are, independent research shows that probable harm to human health begins at really low levels of exposure - at only 0.1 ppb of glyphosate. Many foods were found to have over 1,000 times this amount! Well above what regulators throughout the world consider "safe".
Here is why we should ALL be concerned about eating glyphosate:
Independent research links glyphosate to cancerand it has been deemed a probable human carcinogen by the World Health Organization's team of international cancer experts. The childhood cancer rate is steadily rising and experts say that they don't know why. Why are they not taking a closer look at these facts?
Research also indicates that glyphosate is an endocrine disruptor, which disrupts hormones and leads to reproductive problems, early onset puberty, obesity, diabetes, and some cancers. When it comes to endocrine disruptors, very small exposures are the most damaging, so "the dose makes the poison" mantra does not apply!
Glyphosate is a broad-spectrum antibiotic killing the good bacteria in your gut. Poor gut health is linked to inflammation and a whole host of diseases. As GMOs laced with glyphosate are commonly fed to farm animals, this could very well be contributing to antibiotic-resistant bacteria.
It binds with vital nutrients in the soil (like iron, calcium, manganese, zinc) and prevents plants for taking them up. Glyphosate is thereby making food less nutritious!
Why is this weed killer in these foods? Even non-GMO and organic food!
This chemical has gone so mainstream that glyphosate has infiltrated every facet of our environment - our water, air, soil.
Many GMOs were invented to be resistant to glyphosate - and since GMOs have been introduced the use of glyphosate has gone through the roof! It is now the world's most widely used herbicide.
Glyphosate is not just used on GMOs. Conventional (non-organic farmers) use Roundup as a drying agent on crops, such as oats and wheat. It can't be simply washed off, as it is taken up into the plant itself.
As the active ingredient in popular "Roundup" herbicide, millions of people are using this stuff around their homes, and it's widely used at parks and other public spaces.
So, that is why it's not just GMO-filled junk food that is laced with glyphosate. It's contaminating organic and non-GMO foods, and it's even in our honey! The FDA quietly found it in almost every single sample of honey that they tested (from mass produced to organic mountain honey). The media has been essentially silent and barely anyone heard this news!
Even if you don't personally eat the specific brands that were tested (I don't), how many people are eating Cheerios and Ritz Crackers every day? A lot!
How many of your friends and family have their cabinets filled with these foods? These people need to know this information.
There are still thousands of other brands and whole foods that have not been tested for glyphosate residues, so we can't be so sure that our own organic, non-GMO, and unprocessed food is safe. Americans are effectively being forced to eat this poison until something is done to stop the rampant use of this chemical. Yes, we said poison.
The best way to avoid glyphosate is by choosing certified organic foods because it is prohibited on organic crops. Although contamination is a real threat, the levels on organic foods are minimal compared to what's been found on conventional foods. It's been shown that people who eat organic foods have less glyphosate and other synthetic pesticides in their system.

Keep it clean....

- Loucas & Audra
Core Fitness Studios, Glen Cove










Complimentary Strategy Session

Just Beginning?