The idea behind meal prep

Wednesday 18th September, 2019  ●  Sarah Agius

It’s easy to make the decision to eat more healthily. The hard part is actually doing it. Some common stumbling blocks are deciding what to eat and doing the daily preparations, cooking and dishes. It’s about over-prepping for a few weeks and then coasting at mealtime.

1. Frozen food is your friend

Freezing meals is one of the best ways to cut back on daily prep and give yourself a variety of food to eat.

On your meal-prep day, open the club pack of chicken breasts, steak or fish you’ve bought and cut it all up to your portion size. Season it and then wrap the individual portions in reusable silicone bags or containers and freeze it.

You can also make up a batch of chili, curry chicken, stuffed peppers, meatballs or stews and package them in individual portions. Take the portions you need out of the freezer in the morning, thaw in the fridge and toss them in the oven or on the barbecue when you get home. You can also put frozen portions into the slow cooker before you head out the door.

2. Fresh and fast

If you prefer fresh ingredients for your meals, prep days would involve chopping up vegetables for a salad and dividing them into individual portions to go in the fridge. Make up a few batches of different salad dressings and put them in the fridge. Cook some chicken, steak or hard-boiled eggs and have those packaged in portions. When you get home, you have a salad buffet in your fridge, or maybe veggies for a quick stir-fry.

If you make the commitment to meal prep and set aside the time, you’ll end up with something that’s healthy and delicious and you won’t be tempted to cheat or nibble on random food.

Sarah Agius

Sarah Agius

Manager, Sky Spirit

You might have seen Sarah around Sky Spirit. Sarah works mostly behind the scenes and operates Sky Spirit's day to day needs, schedules and upkeep in general.

Classes you may like

Power Yoga
Entry Level
Low intensity workout, ideal for beginners

Recovery yoga focuses on improving strength, flexibility and endurance in equal measure. A gentle yet demanding class for mind, body and soul. The perfect antidote to a perfect weekend.

Power Pilates
Entry Level
Low intensity workout, ideal for beginners

This beginner Pilates exercise program is designed to help you build a strong foundation in the Pilates method. Our classes are an hour long and unlike some forms of exercise, Pilates does not over-develop some parts of the body and neglect others.

Bums & Thighs
Moderate Level
Medium intensity workout, get ready to sweat!

Our equation starts with the five classic moves to target the glutes most effectively: lunges, single-leg squats, hip extensions, step-ups and side leg lifts. We then added a little complexity and dimension to each move by incorporating the principles of mobility and stability characteristic of all Sky Spirit programming.

Book a free tour

Seeing is believing! Let us take you around and discover what Sky Spirit is all about - simply fill in the form below and we'll get back to you.

Featured class of the month

Six Pack Attack

Exercises combined in a 30-minute format designed to strengthen the entire core with a focus on the abdominal and lower back muscles.

Most of us don’t have a half an hour a day, six days a week , But doing Six-Pack Attack! workout, the class we designed exclusively to work on the mid body section, even just three times a week gets results. Intensity is the key to this abs workout. With some high-energy tunes to get you motivated, and move quickly from one movement to the next, resting only where directed.

This workout consists of mountain climbers, planks work,some weights, sit-ups, crunches and lots of other new techniques using bosu, stability and medicine balls. You need to give your maximum effort to make this workout effective. It lasts 10-12 minutes, so every repetition counts. Our minds can hold us back from giving max effort, so make sure you’re mentally ready to train before you start the workout. You know you can push yourself hard for 12 minutes. Don’t stop until it’s over. You can do it!

We're social

@skyspiritmalta

Our journal

Browse through our informative fitness related articles, discover the latest fitness trends and great tasting nutritional ideas.

Competition time!
Monday 4th November, 2019 ●  Sarah Agius
Sky Spirit is giving away a 1 month membership! Take a photo and tag us on instagram, and get a chance to win a 1 month membership! Simply: 1. Like the  photo on instagram & follow @Skyspiritmalta 2. Post your photo whilst working out and mention @skyspiritmalta in it. We’ll choose a lucky ... »
Read More
How to beat the Procrastination habit
Wednesday 18th September, 2019 ●  Sarah Agius
So, you still haven’t crushed those summer goals. Procrastination got the best of you, and September has arrived without crossing off anything on the to-do list.  Maybe you wanted to try something new, like meditation or a new fitness class. Perhaps your summer fitness goals were more performance-related—you ... »
Read More