We have great news for you! You don’t have to be an expert chef or spend six hours in the kitchen prepping meals for the week to set yourself up for success! 

Check out this FREE guide to help you HERE

Here are three tips to get you started:

#1 Do an inventory of what you have and what you need as far as kitchen utensils

Our favorite kitchen tools include a baking sheet, muffin tin, and a crockpot. Other things that you will need include a large skillet and a large mixing bowl. 

Once you have your utensils, it’s time to read the guide. 

#2 Create your plan by finding out what looks good to you! You can find healthy recipes at http://www.healthystepsnutrition.com

We recommend picking two protein staples, one breakfast option, veggies, fruit and 1-2 starch options. 

For example: 

  • Pulled chicken
  • Egg roll in a bowl
  • Egg muffins
  • Peppers
  • Berries

Pro Tip: Try to pick options that don’t use the same utensil so that you can multitask when prepping. For instance, I will get the pulled chicken going in the crockpot, then prep the egg muffins, and while those are cooking, make egg roll in a bowl. 

#3 Block out time for shopping and prepping! 

You don’t want food to go to waste. I know we all have the best intentions and sometimes things come up. Set yourself up for success by blocking out time to shop and prep right after! 

Enjoy your free guide!



1. Transform your physique: 

Performing a snatch or a clean and jerk is a full-body, fun, intense exercise working your legs, glutes, back, abs, shoulders and arms all at the same time. You burn a lot of calories during your workouts in a short amount of time. Olympic lifts are a great way to decrease body fat, build muscle, increase strength and maximize your time strength training.  

2. Get stronger, more powerful and run faster

Snatches and clean and jerks produce some of the highest power outputs in all of sport. Power, the product of strength and speed, is the key ingredient to helping people run faster and jump higher. Incorporating the Olympic lifts into workouts is the most effective way to build power and speed. 

3. Boost Work Capacity

Olympic lifts are versatile, causing a range of positive changes to your body depending on how you program them into your workouts. Olympic lifts can be used to improve strength, speed and power as well as enhance high-intensity exercise endurance, recover more quickly and handle higher amounts of training. With greater work capacity, you can do more exercise each session and reach your health and fitness goals faster. 

4. Protect Against Injury

Olympic lifts are full-body movements that target the shoulders, hips, knees and ankles and help promote flexibility and stability across joints. Controlling a load throughout the ROM of all these joints is key to preparing the body for the high forces encountered in sport and in some activities of daily living. A major predictor of future injury is having endured a prior injury, so utilizing the Olympic lifts in training and improving flexibility, strength, and stability, can greatly reduce susceptibility to injury.

5. Improve Bone Density

Especially for women, strengthening bones is critical to prevent osteoporosis and protect against bone fractures. Olympic lifts produce large forces on the legs, spine, and arms, precisely what is needed to stimulate the body to lay down new bone and improve bone density.

6. Enhance Coordination 

The Olympic lifts are full-body movements requiring precise coordination, rhythm, and timing. Improving body awareness and coordination are great for both sport performance and activities of daily life.  

7. Improve Sport Performance

The Olympic lifts require an athlete to exert a force into the ground through a quick and coordinated “triple extension” of the ankle, knee, and hip, mirroring what happens in sprinting and jumping, the core components of most sports. Other than practicing the sport itself, Olympic lifts have the next highest carryover to directly improving sport performance in sports where strength, power, and speed are essential. 

8. Get Confident

Strong is the new skinny; as you get stronger physically, it permeates your whole life. As you are able to master new skills and see what your body is capable of, your confidence in and out of the gym will blossom. Lifting weights with speed and technique as in the Olympics lifts is a rush and many people find that the process of learning and refining the Olympic lifts keeps them excited to workout. The more consistently you workout and use strength training as a tool, the more results you will see.

9. Improve Range of Motion

While some people associate lifting heavy weights with being stiff and bulky, that couldn’t be farther from the truth. Olympic lifters are some of the most flexible and mobile athletes in the Olympics. 

10. Develop Dynamic Stability

In sport and in life, people are rarely in need of strength when stationary so it’s important to stress the body in the gym to reflect that. Olympic lifts provide strength and stability around major joints at a fast speed of movement, which is what enables the body to be stable in activities of daily life as well as sport. Weightlifting movements are truly functional exercises. 


The Amazing Health Benefits of Olympic Weightlifting and A SPORT FOR EVERYONE.

Olympic Weightlifting offers a path towards a complete range of fitness and strength attributes.

Quite simply, Olympic weightlifting can completely change one’s holistic levels of strength and fitness. Developing on the more basic gym lifts – such as the squat, deadlift and shoulder press – Olympic weightlifting has no equal for developing speed, flexibility and coordinated, total-body strength and muscle.

The core strength and mobility that is developed by the sport means that Olympic lifters have some of the highest vertical leaps of all athletes.

The speed of the movement requires Olympic lifters to recruit every fast-twitch muscle fibre. These type IIb fibres, which fire anaerobically, are also associated with sprinting, which is why the fastest people in the world use weightlifting to gain that extra edge.

While we can perhaps all instinctively walk into a gym and perform a deadlift, it takes a long time to master the intricate technical aspects of Olympic weightlifting.

In competitive weightlifting the two lifts are the snatch and the clean and jerk. The objective of the snatch is to lift the barbell from the ground to overhead in one continuous motion.

The clean and jerk, as its name suggests, is made up of two movements. First the barbell is lifted from the floor to shoulder-height. During the jerk the lifter raises the barbell to a stationary position above the head, finishing with straight arms and legs.

Both lifts demand coordination, flexibility and complete concentration. The technical aspects of the sport go a lot further in developing mental and motor skills than regular free-weight lifting.

Resource: IWF