9 Pro-Level Grocery Skills to Implement
9 Pro-Level Grocery Skills to Implement
1. Plan first, then make your list
Before you head to the store, scan your kitchen for what you have on hand. Make a meal plan for the week, using up any food that is about to expire.
Then, make your grocery list, listing “like” items together for easier shopping.
2. Shop the perimeter – but make produce your last stop
Hit the frozen foods, dairy, and meat sections before you add the most fragile products to your chart – fresh fruits, veggies, and eggs.
3. Go seasonal + local
Choose fruits and veggies that are in season and are locally sourced – they usually are fresher and tastier. Plus, you’ll be supporting local farms.
4. Buy in bulk (but only if it makes sense)
For non-perishable items you buy a lot (like oatmeal or rice), buying in bulk can save you money. But if it’s something you don’t use often, it may expire before you have a chance to use it.
5. If your grocery store has an app, download it
Snag some great coupons based on your shopping history and store maps to help you find items.
6. Try store brands & shop sales
Store brands are usually the same quality as name brands but less expensive. When it comes to sales, being flexible is the key – but like bulk items, don’t buy unless it’s something you’re going to use.
7. Read food labels
Most of the items in your cart may not have a label because real “whole” foods don’t need them. For the ones that do? Read your labels.
8. Unit pricing
Smart shoppers compare the unit price (e.g., per ounce or liter) of different items instead of the price per container. Sometimes those bigger boxes aren’t the deal they appear to be!
9. Know the staff
Get to know the store’s fishmonger, butcher, and produce manager. They can steer you to great deals on the freshest food or suggest new items to try.
And here’s a bonus tip: be flexible and prepared to “pivot” your meal plan (and grocery list) based on in-store deals or what the store has on the shelves.
Because… sometimes the store will surprise you with a sale on Bing cherries or wild-caught sockeye salmon… and you just HAVE to have it!
Committed to Your Success!
Brad Tillery, Owner/Operator
BCS Fitness Studios
Cheat Sheet: High-Protein Breakfast Ideas
Cheat Sheet: High-Protein Breakfast Ideas
Struggling to get protein into your breakfast? Let’s fix that!
5 Healthy High-Protein Breakfast Ideas:
Greek Yogurt Parfait
1 cup (230 g) of plain low-fat Greek yogurt (about 20g protein).
Mix in a handful of almonds and fresh berries.
(optional) Top with a drizzle of honey for sweetness.
Protein-Packed Oatmeal
Cook ½ cup (40 g) of rolled oats with your favorite milk instead of water (according to package directions)
Stir in a scoop of protein powder (about 15g protein) after cooking.
Add 1 Tbsp of chia seeds (2g protein) and top with 1 Tbsp almond butter.
Egg and Spinach Scramble
3 large eggs (about 18g protein)
Scramble with a handful of baby spinach and 1 oz (30 g) of feta cheese (4g protein).
Serve with sprouted grain toast.
Cottage Cheese and Fruit Bowl
1 cup (225 g) of low-fat cottage cheese (about 28g protein).
Serve with sliced pineapple or peaches for a refreshing twist.
Avocado and Salmon English Muffin
Toast a sprouted-grain English muffin (about 4g protein).
Top with 3 oz (85 g) smoked salmon (about 15g protein) and slices of avocado.
Add a squeeze of lemon and a sprinkle of dill.
Which one are you going to make first?!
Congrats Matt!!! 70-lbs weight Loss
Like many of our new clients, Matt joined 1:5 personal training to get in better shape and lose some weight.
Along the journey to losing 70+ lbs...he started moving better, feeling better, and has brought his entire family alongside him in his fitness journey at BCS Fitness.
Matt has also become incredibly consistent in his workout schedule of three times per week with his coaches. In fact, you can probably count the number of training sessions Matt has missed in the last year on one hand!
Matt started with the ambition to lose weight and ended up achieving and becoming, so so much more.
We are incredibly proud of you Matt and the example you set for your family, your 530am gym buddies and your community.
Keep it up brother!
Consistency produces better results than sporadic intensity.
Would you jump into the ocean before you learned to swim in a pool?
Our health/fitness is very similar.
When you come to us...we want to make sure your body knows what to do before you are introduced to intensity.
We know you are ready to go "all in" and get to your transformation destination as fast as possible... but we want you set up for long-term results, health, and success.
After watching hundreds of transformations over the last 18 years...the truth is that it all starts with consistency.
Consistency will always produce better results than sporadic intensity.