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MoreFitWithMere: Strength Series

Nourish&FuelWithMere: Meal Prep

FuelYourFitness: Habit Refresh

MasteringZone2WithMere

Struggling to know how heavy you should lift? This guide takes the guesswork out of strength training. You’ll learn how to confidently select the right weight for your body and your goals—whether you’re training for strength, endurance, or muscle tone.

Inside, you’ll get:
	•	A step-by-step method to test and choose the right weight
	•	Guidelines for reps, sets, and progression
	•	Tips to avoid injury and plateaus
	•	Printable weight tracking sheet to monitor progress

Whether you’re new to lifting or looking to refine your form and focus, this tool will help you lift smarter—not just heavier.

Understanding How To Choose Weight Ranges

Understanding Reps, Sets, and Weight Selection

The result? A fridge full of fast, healthy options to choose from, even as life continues to unfold.
Why I Meal Prep Every Week (and What It’s Done for Me):
Meal prepping each week isn’t about being perfect—it’s about setting myself up for success. By taking a little time to plan and prep my meals, I stay consistent with my nutrition, save time during busy days, and avoid the stress of last-minute food decisions.

It helps me hit my macro goals more easily, reduce food waste, and feel more in control of my week. I have more energy, I’m stronger in my workouts, and I make better choices throughout the day.

Most importantly, meal prep gives me freedom—because I’m not constantly thinking about what’s next. It’s a habit that keeps me aligned with my goals and feeling my best, inside and out.

How To Begin Meal Prepping

How to get started: Meal Prep Process

It’s common for people to want to categorize foods as “good” or “bad.” This type of approach can make the “right” choices seem clearer. That said ~~ Unfortunately, it also leads to feelings of deprivation or guilt (once you “cheat”). But who can be perfect all the time?
The goal is simple: Instead of thinking of foods as either “good” and “bad,” think of foods on a continuum from “Eat Less” to “Eat Some” to “Eat More.” This better allows for sustainable long-term change and progress. Aim to choose more of the “Eat More” and
“Eat Some” options, and fewer of the “Eat Less” options.

My "Eat More Of" Shopping List

his is one of my favorite meal prepped breakfast. SO EASY, all the veggies, all the protein. Obsessed.

I chop whatever vegetables I have on hand that I’m also already using in my salads.

Easy Dump and Bake Egg Casserole:
* bell pepper, chopped
* Tomatoes, chopped
* Broccoli, chopped
* red onion, diced
* spinach
* Cauliflower rice (frozen)
* liquid egg whites
* 1% fat cottage cheese
* Chicken sausage

Spices:
•salt
•pepper
•garlic powder
•red pepper flakes
•basil

Top with:
* salsa verde
* Kimchi
* Avocado

- Preheat the oven to 425.
- Spray a casserole dish with avocado oil
- add all of the veggies, the chopped chicken sausage, and the cottage cheese to the dish
- Pour the egg whites into the dish & stir
- Add the spices: salt, garlic, red pepper flakes & pepper. Stir.
- Bake for 45 minutes ~ or until set.

This makes 8 servings. I freeze 4 servings and portion out 4 servings for that week.

Egg White Vegetable Breakfast Casserole

What to Make For Breakfast: Egg White Vegetable Casserole

Goals aren’t achieved through the mere act of setting them. And goals aren’t achieved through sheer force of will.⁣ Success actually follows a different process & it pretty much looks like this:⁣
⁣
1. Practice daily to build skills.⁣
2. Build skills to achieve goals.
⁣🔑 this progressive approach is called Habit-Based, or Practice-Based and helps people build transferable skills while stair-stepping their way to real, *sustainable* change.⁣

How To Break Down Goals

How To Establish New Habit's

By tuning into your hunger cues and avoiding overeating, you can boost digestion, reduce inflammation, and promote longevity. Slow & Mindful eating leaves us feeling more satisfied with less food. The habit of practicing “Eatting Slowly” has several benefits. 

Nutrition Habits: Ways to Eat Slower & Mindfully

Mindful Eating Made Easy

If your primary goals are strength gains, muscle building or fat loss then resistance training should come first in your workout. Resistance training will have the most impact on body composition. However Prioritizing a balance in your training session with a proper mixture of both strength & conditioning is still beneficial for your longevity.

When we think about “cardio” a treadmill, bike or cross trainer might first come to mind. Rather than utilizing fixed cardiovascular machines, there are many other Conditioning exercises that will recruit several muscle groups, as well as place a high demand on your cardiovascular system.

Zone 2 Training for Fat Burn & Endurance

Zone 2 Training 

🍎FuelYourFitnessWithMere🍏

Upper Strength: Done-for-You

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