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5 easy steps to meal prep


Cooking (especially with wine LOL) sounds fun but cooking after a long/ hectic working day becomes rather a dreadful chore. Many of us can struggle with a thought of what to eat for dinner and most importantly eat healthy…so to avoid this last-minute hassle, why not prepare meals ahead of time?? Sounds impossible? That’s what you may think now until you try it and then actually discover that meal prepping can be your savior and best friend!



1. Do not get in a FAST lane. When you are getting started with meal prepping, do not try to accomplish too much too fast. Go rather slow and plan your meals until you get used to the process and it becomes your HABIT!

2. Identify preferences. Think what kind of foods you like to eat in general, what fills you up, can these meals eaten cold or need to be reheated? Are they easily reheated in a microwave vs stove?

3. Simple is a way to go. Since meal prepping is intended to get you on a healthy path consider salads, soups,  wraps as your go-to options.

4. Freeze the fat! Try choosing items that can be freezed well and not go bad in the freezer (lose taste, become watery after thawing).

5. Set your schedule. Get into a habit of prepping once for the whole week. Yes, it gets easier and you can auto-pilot through this in a few weeks.

6. Expired? Be aware of food preserving safety guidelines and how long you can keep your food once it’s prepared. You can find the majority of guidelines for freezing various foods safely here.


healthy meal prep



1. Salads lasts for a day or two after preparing.

2. Veggies can last longer( approx. 6 months) provided they are kept in the freezer.

3. Meats can stay packaged in the fridge for three or four days.


So let’s get started with some quick starter recipes for meal prepping & eating healthy :-)


  • SALAD JAR: this can be a classic meal prep lunch. They are not only quick and easily made but you can make variety of these with just some greens and pasta. Simply put some vegetables between the greens and the pasta and it’s done. Sprinkle dressing on top of the ingredients and close up the lid! You can even add chicken if you wanna convert it into a non-vegetarian salad. No mess, no fuss. You will simply shake the jar to mix it all together and evenly spread the dressing before eating. I have a few yummy Mason Jar recipes in my Eat.Reinvented nutrition plan!! Here is a teaser for ya!


meal prep for weight loss


  • BUDDHA BOWL: these bowls usually include some kind of grain or blend of grains, some   vegetables can be beans or tofu. The thing I like about these bowls is that they can be made ahead and freeze. And once you start preparing such bowls you’ll get into the habit of preparing your own grain bowls by putting into it whatever you feel like...it’s more of like use- everything meal.


  • WHITE CHICKEN CHILI: This yummy meal prep option is great for future lunches and easy to freeze. And is a healthier option than many other meaty preps. All that’s required is soaking some beans overnight and cooking them with chicken. For adding depth to the flavor just add some roasted veggies to it.


  • HONEY SESAME CHICKEN RICE BOWLS: It’s another meal idea with a lot of potential variations. Make it with chicken, rice, asparagus and broccoli, or you can even change up the vegetables, grains and protein with whatever you have. This is great for using leftovers, or cobbling together from pre-cooked meat and grains that are in the freezer.


  • WRAPS: just make the filling in advance and store it and stuff them whenever you wanna eat. They can be colorful, healthy, full of flavors and easy to start with. Here is another teaser from Eat.Reinvented nutrition plan!


quick and easy healthy meals


  • CHICKEN SALAD: The leftovers from chicken can be converted into salad which becomes a perfect make-ahead lunch. You can plan to eat it within a couple of days of making it, and, of course, keep in the refrigerator before you eat it. Chicken salad, is great because it is healthier than a lot of recipes out there. You can use yogurt along with the mayo to lighten it up, or add grapes, pecans and cherries for crunch, flavor and nutrition.

  • INSTANT HOMEMADE NOODLES: This is a perfect make-ahead for lunch. Just start with partially cooked noodles and fresh vegetables. Add some seasonings (like some fresh veg, chopped green onions etc.). And when you’re ready to eat, just add some boiling water and yummm.... this recipe is probably the easiest meal prep.


Planning and preparing your meals ahead of time will make healthy choices no-brainer. Instead of running for a cold cut calorie bomb you’ll have a home cooked feast on hand that can be heated up quite fast. And hey, you’ll save money as well… so just whip out your favorite plastic container and get started. And if you need inspiration and healthy recipe ideas - check out my meal plan I have created for you! On the go!


meal prep recipes


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What’s so HOT about HIIT?


With our busy, hectic schedule it becomes incredibly difficult to catch up with the gym hours. But thanks to the High-Intensity Interval Training (HIIT)... a great WORKOUT that you can do when you are lacking time. Who won’t love a session that lasts less than 60 minutes? I am sure everyone would…


HIIT speaks for itself -  it is a workout that involves various high intensity intervals: cardio bursts mixed with muscle toning exercises. Such training raises your metabolism and burns tons of calories in a very short span of time. The workout usually includes cardio drills backed by quick, intense repetition of strength exercises and then a short cool down period or low intensity exercise period. It isn’t just convenient for those lacking time, but has proved to be one of the best forms of cardiovascular exercise that you do.


It doesn’t just end here - I have a wide variety of other benefits might surprise you! I have identified main 6 benefits - let’s RECAP them:


1. Heard of something that burns fat even when you stop training?


Yes guys, that’s true this becomes a major reason why HIIT is so popular (it became one of the most popular workouts in the world in 2017), you burn fat even when you finished your training. This is because of the Excess Post-exercise Oxygen Consumption(EPOC) Let me explain you...once you are done with a HIIT workout your oxygen consumption rises in a way that you burn fat 9x faster. Not just this, the workout drill boost your metabolism, burning 50% more fat than a usual steady-state cardio workout. WHAT?? So basically you keep burning fat for 48 hours after just 1 short HIIT workout….


best hiit workout for men


2. Looking for something that helps you build muscles and get toned?


So here comes another amazing benefit...HIIT lets you dip into two world: the word of fats and carbs during just 1 workout. Here is how:
- During the actual strength toning workout human’s body is turning to carbs as #1 source of energy and endurance demand
During the short cardio interval you start using body’s fat supply - heart rate goes significantly up
- After the workout is finished you get to burn fat cells for 48 hours in a row!!!
So instead of getting 2 various trainings (cardio and muscle strength/muscle workout), you can nail it all at once through a much shorter HIIT session. How does this sound?


full body hiit workout without weights


3. Workouts without equipment!


Sounds insane, right? But it is possible to train your body without equipment and get amazing results!  Look, the first thing that catches up your attention when you are at the gym it’s those bulty training machines and devices, which, a lot of times, you do not know how to use and what muscle groups they actually activate. Well, here you have something that relies on your body weight alone. There is a variety of HIIT workouts, but there are quite a few HIIT workouts simply consisting of cardio drills and body weight sprints. So all that’s needed for this workout is just a bit of space and YOU! Choose your HIIT option and make some space!


high intensity interval training cardio


4. Can a workout prevent aging and make you live longer?


Researches done by Mayo Clinic suggest that HIIT helps bring down the signs of cellular aging. It improves protein production and its synthesis in human body that ultimately helps fight against aging. It also combats muscle atrophy that happens with age. A lot of exercises in HIIT use plyometrics which improves your balance skill. Yes, believe it or not, balance is a skill that we can improve through certain exercises! So it is important to work on your balance that we lose with age.


high intensity interval training workouts at home


5. Improves blood circulations and fights diabetes symptoms.


HIIT helps manage your glucose levels better than the normal steady-state workouts. It even helps with blood flow and blood vessel dilation. People who are diagnosed with Type 2 Diabetes may significantly benefit from the improved blood flow after the HIIT workout.


6. Workout that expands your limits !


I know pushing yourself might be tough. But, I personally feel that genuine pleasure when I push my limits and cross that finish line. HIIT workouts are intense, insane and FUN..with every session you push yourself OVER your physical limits to become stronger, healthier and FIT. I feel so passionate about HIIT! So I created my way of HIITting the gym and gaining the most of my workout! It is called Get.Reinvented program! Since these workouts are never the same and never dull, you end up getting HOOKED on working out with me and wanting MORE!


These promising benefits of HIIT is what makes it one of the hottest workouts that urges you to start it right away… So get STARTED TODAY and experience the INSANE RESULTS!


most effective hiit workouts

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Bouncing back after a typical binge is never really fun - it requires both mental and physical reset, because switching back after a rejoicing holiday mode often feels blue...The promises you set earlier for a healthy lifestyle are now being challenged...BUT it is not your fault after all! LOL Who could keep their fingers away from those tempting stuffings, buttery rolls, tasty morsels, pies, pies and more pies...yumm! Even our strongest commitment to eat healthy slips aside after seeing such taunting dishes right on the table…in front of you...


Well guys, if you are swept off your feet y the holidays and dove deep in such temptations - don’t worry! I got you, so just follow my tips: some extra exercises and smart eating will help you  go “back to healthy self” and on track. Let’s review 5 simple steps to bounce back after a holiday binge:


1. STOP FEELING WRETCHED: The most excruciating thing that follows after a holiday mode is the guilt of not sticking to your commitments. And nothing can be more detrimental than beating yourself up for a temporary setback. Just let it go and rather have a positive outlook by remembering the unforgettable memories you just created for years to come. Don’t starve yourself at the holiday table, enjoy socializing with friends, do not obsess with the temporary weight gain etc. as all of it will just damage your body more… psychologically. Instead set a clear date when you will refocus on your regimen, healthy routines and regular exercises; catch plenty of sleep in the meantime and give it all a fresh start comes that DAY! You can do it!


gym workout schedule


2. GET EXERTED: One thing that we tend to neglect the most during the holiday mode is  “ EXERCISE” . You run last minute errands, cook, arrange family reunions and friends gatherings, buy and wrap gifts, shop for tickets, go on vacation - you name it! There is not enough time in a day to squeeze a workout in, if you are not in fitness full time LOL. So my advice when it’s time to bounce back after the holiday season is to create a NEW FUN routine that will keep you engaged and on track! So get back to your daily exercise routine, start hitting the gym and it’ll be better if you invite a friend along who can motivate you. Accountability!

By the way, check out my revolutionary fitness program that will get you to your  FITNESS goals in just 30 days!  Get.Reinvented was specifically developed with a thought in mind that you can exercise from anywhere at any time and not worry about counting calories and wondering what to eat! Fitness simplified!


weight loss holidays


3. START SETTING GOALS: Jump start with setting clear and REALISTIC goals. It is important to understand that after the holiday break, your cardio level is depleted (usually after no cardio exercise for 2 weeks you need to start from scratch and build it up gradually). Do not overwhelm yourself by defining goals that will depress you, as you will feel tortured and out of breath. And always remember “slow progress is better than no progress”. Strategize and create a workout schedule to follow. Write out the days and routines and display it on a fridge or on your office desk. It will HELP! I promise you! Meal prep for the week ahead and store the food containers in a fridge where it is easy to grab it on the go! In about a month revisit your fitness routine and add a few more exercises, reps, increase intensity level and/or weight resistance. You are ready to step up your game in a bout a month of consistent training!


workout routines for weight loss



4. HYDRATE YOURSELF: After days feeling tipsy, it’s important to hydrate yourself to flush out any toxins from your systems and leftovers of that bold rich wine! Therefore, drinking water throughout the day is essential. Try to drink half of your weight in oz. This helps to sustain your hydration levels and boost up your energy along with metabolism. So keep yourself hydrated!


5. PLAN YOUR MEALS: It’s very important to eat smartly. Plan your diets and stick with it. Starting your day with an energy packed breakfast keeps you fuller for a longer time and you eat less during the day. Make sure your breakfast includes proteins, fibres and some energy packed smoothies which can be a perfect energiser that picks you up during the morning.


natural weight loss foods


Just these simple 5 steps will get you back on track after caloric get-togethers, one too many drinks and plenty of relaxing.

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There are so many articles on tips for wellness and pointers on how to stay on track with your weight loss journey. But…. there is little information on the actual mistakes people tend to make when we talk about a fitness journey to a weight loss and better physique. So how about I do a recap of the most common mistakes?


1. Too much devotion: I know it’s very important to be focused and dedicated on your path to the goal, but when you kill yourself to achieve something, it is not going to work. You need to ENJOY the process and make it your lifestyle. For example, you said “I will only stick with healthy foods.”, “I will exercise regularly for 3 hours”, “I won’t cheat” And there is a long list to continue, but at the end of the day stuff happens and it ends up being NOT what you had planned for. So, be realistic and understand that changing your lifestyle in a day is not possible, seeing the results in one day is not possible. You need to prepare yourself physically as well as mentally. Try keeping it easier at the beginning. This will help you maintain your stamina in the long run.


healthy meals for weight loss


2. Try finding out the “WHY?”: this is the most important question that either makes you achieve your goals or just drop the idea of going for it at all midway.Never forget why you started. Sure, you are gonna feel tired coming home after busy day at work. Sure, you are gonna find a few excuses why you should miss a workout or have a hearty meal, but trust me... when you remember WHY you started, it will be easier for you to keep going! As simple as that! Also, stick to the real reason instead of superficial. Health and overall body condition should be your main reasons when battling the weight.


low carb diet plan


3. Avoid giving yourself excuses: when things don’t turn out our way the easiest thing we love doing is nothing but making silly excuses to ourselves “I am really busy & I don’t have time”, “I don’t think it’s my cup of tea” instead why not ask yourself “what do I do to spare some free time?”, “why can’t I do this?”. What I personally feel is it’s the priority that matters because there are thousands of busy people out there who still manage to take out time from their busy lifestyles and devote it to their fitness regime, why can’t you? When there is a desire - there is a way. Excuse is not a "way", it's an easy way out. Feeling the difference?


weight loss foods


4. Overlook nutrition: Okay, your skinny friends may say that you can eat whatever you want as long as you work out. No, it does not work this way.I have said it before and I will repeat that not all food is the same and it really matters for your long-term health and day-to-day functioning perspective. Therefore, be smart about what you eat.


high protein diet


5. Lack of a beholder: when you have the urge to cheat and no one sees it, it becomes easy, right? Get workout buddy or a personal trainer who can keep you accountable to your success and cheer on your achievements. So, allow people around you to help you in achieving your goals. Share your New Year resolutions with your family and loved ones to accomplish them with a greater chance!


weight loss programs



I have a perfect way to help you stick to the New Year resolutions and live a healthier life in 2018! Get.Reinvented with me!


Experience the FUN and EFFECTIVE workouts, enjoy the yummy and wholesome nutrition plan, join a community of same-minded people on a weight loss journey!!! Enter my Get.Reinvented club and feel the energy and the drive! You will not stop and I will personally watch you to the finish line!


So, just stop waiting for a perfect day, month or week…just START your TRANSFORMATION right now! Let's Get.Reinvented

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