Author: coachelda

coacheldahttps://texashouseofstrength.wordpress.comHi, I’m Elda! Personal Trainer, Powerlifting Coach, Full-Time Psychology Student...when my head is not in books, I will use this blog to share my love of exercise, exploring positive mental health practices, and other favorites with you.
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The Body Project

A Dissonance-Based Body Acceptance and Eating Disorder Prevention Program

I was trained by the National Eating Disorders Association (NEDA) to deliver the Body Project Program. Being a certified facilitator allows me to go out into our community and help PUT AN END to eating disorder symptoms, minimize body dissatisfaction and challenge the appearance ideal.

This program was created by Dr. Eric Stice (UT Austin) and Dr. Carolyn Becker (Trinity University San Antonio) in 2012. Collectively, they have over 30 years of experience in testing and running the Body Project in a multitude of settings and with a variety of group facilitators.  To date, the Body Project has been used by numerous high schools and over 140 college campuses; it has been delivered to over 3.5 million girls and young women in 25 countries.

Research supports the use of the Body Project not only with those who have elevated body dissatisfaction, but also in more diverse groups of adolescent girls and young women that include those with lower levels of body dissatisfaction. Here is a link to a list of published studies: Body Project Publications

This particular program was designed for adolescent girls and young women, but alternative programs are currently in the works for other populations! Click here to learn about the development of programs such as More Than Muscles and PRIDE.

The Body Project program is structured to run for 4 – 1hr sessions (1 session per week for 4 weeks). We will meet as a group of 8 to 12 participants. During our sessions, I will guide the group through exercises that define and dismantle the appearance-ideal, discuss the reality of achieving this look, and challenge negative views we hold about ourselves. There will be home exercises that everyone must complete before attending the next session. These exercises will help raise new awareness about yourself, build on skills and concepts that are practiced in the groups, and represent opportunities to practice challenging peers, family members, and yourself in questioning the appearance-ideal. The sessions are cumulative, with each session building on what was learned and practiced in the previous session. Thus, attending all of the sessions and participating in the in-session and between-session exercises is very important.

What you get:

  • The tools to FIND YOUR VOICE and become an advocate for body acceptance.

  • A chance to CHALLENGE THE SYSTEM and CONFRONT STIGMA in a hands on, fun environment where we practice pushing back against unwanted body comments.

  • Permission to prioritize SELF-CARE. You will begin improving your body image, the first step to helping yourself and others and to having a positive impact in the body acceptance movement.

    • If you or someone you know in the 15 – 23 year old age range is interested in joining the next Body Project group, please submit your information in my “Contact Me” page and I will promptly respond!

    Thanks for reading! Please feel free to share this page to help spread the word about this intervention program to stopping the development of disordered eating!

    Yours in Service,

    Elda Negrete

    Schools out for Summer!

    Ahhh! The spring semester is officially over 🙌🏼 and I’m so ready to get back to working out again now that I’ve got some extra time on my hands!

    I actually started doing yoga about a week ago to work on my flexibility and now have extra time for strength training 💪🏼 YESSSS!

    I trained legs after yoga this morning and let me tell ya, I was feeling alllll the good vibes post workout and just wanted to share some thoughts that I was having about that first workout after taking some (or a lot) of time away from the gym.

    I might’ve rambled a little at first, haha, but ultimately what I wanted to share is a reminder of that amazing feeling you get after a really good workout. You know what I’m talking about…that feeling of happiness, clarity, and accomplishment! When you’re ready to get back at it, remember that feeling and chase after it!

    Now go get you some!!!

    **Please comment! I’d love to hear from you guys!**

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    Quads, Hammies & Glute Work 🤩 While Jammin KISS!

    #105-3 Days of Meal Prep with Sauteed Zucchini, Broccoli and Shrimp in Basil Pesto and more

    Grocery List:

    • 1lb of Grass Fed Ground Beef
    • 1lb of Shrimp, Cooked or Raw
    • 2 tbsp of Grass fed Full Fat Butter, like Kerrygold
    • 1/2c of Grated Parmesan Cheese
    • 10oz Cece’s Veggie Noodle – Zucchini
    • 10oz HEB or Cece’s Sweet Potato Noodle
    • 8oz Organic White Button Mushrooms, sliced
    • 1 large head of Broccoli
    • 1 bundle of Asparagus
    • 8-10 or more large Fresh Basil Leaves
    • 2 garlic cloves
    • 1/4c Walnuts or Pine Nuts
    • 1/4c Avocado Oil
    • Pink Himalayan Salt
    • Ground Pepper
    • Garlic Granules
    • Onion Flakes
    Saute in olive oil spray
    Chop and coated broccoli in a little Avocado oil, salt & pepper.
    Set temp to 390
    Cook for 5 minutes, Shake, and cook for another 5 minutes
    Add Broccoli to Zucchini and mix.
    I’m bummed that I didn’t get a picture of the Air Fried Shrimp!
    I coated raw shrimp in a little avocado oil, salt pepper and Parmesan cheese.
    Set the temp to 390 and cooked for 13 minutes
    Then add it to the veggie mix.
    Add about 1/4 cup of your Basil Pesto into the veggies and mix thoroughly.
    So good!
    Cook your beef thoroughly then drain.
    Melt 1 tbsp (or more!) of butter then add the sweet potato noodles and sliced mushrooms. Saute until soften but not mushy, about 5 min.
    Air fry chopped asparagus to a temp set for 390 for 6 minutes, then shake and cook for another 6 minutes.
    Add asparagus to the sweet potato and mushroom and mix.
    Add the ground beef and mix!
    Season with pink salt, pepper, onion flakes and garlic granules to taste.
    Voila!

    You may add yummy fats to these meals by adding some avocado slices or a sprinkle of sunflower, pumpkin or flax seeds.

    This will yield 2 large or 3 small shrimp noodle servings and 3 large or 4 small beef noodle servings

    How about some breakfast?! I’ve got another post about that right -> here!

    More “3 days of Meals Prepped” to come weekly!

    Deadlift Variations

    Because the pelvis come in all shapes and sizes, hip sockets can be shallow or deep, farther forward or back. The angle of the femur where it meets the pelvis vary, as well as how rotated the femur is where it meets the pelvis.

    These ladies have tried both Conventional and Sumo styles of deadlifting and have found what feels the best and strongest for them.

    Conventional Deadlift
    Sumo Deadlift
    Trap Bar Deadlift

    The trap bar still involves picking up the weight off the floor using similar hip and knee hinge pattern, range of motion, and activation of muscle groups. The total weight of the bar is closer to your center of gravity so it’s easier to keep your balance and maintain a good spinal position, plus your shins don’t get in the way. I always start with the trap bar for deadlift beginners or those learning how to move their body when strength training. In addition to conventional or sumo deadlifting techniques, I use the trap bar for heavier sessions because most can generally deadlift more weight with the trap bar.

    Venison Crockpot Stew

    I used the back strap of a White Tail Doe that my husband shot and brought home from a hunt in the Del Rio, TX area.
    Sliced into 1in cubes and seared in Kerrygold Irish Butter, just enough to brown all sides.

    Grocery List:

    • 2lbs of Venison or your red meat of choice, cubed
    • 1 – 32oz Organic Beef Broth
    • 2tbsp of Grass-Fed Full Fat Butter
    • 1 can of Organic Diced Tomatoes
    • 3 Medium Russet Potatoes, chopped
    • 3 Organic Celery Sticks, chopped
    • 2 Organic Carrots, peeled and chopped
    • 1 Organic Green Bell Pepper, chopped
    • 1 Organic Jalapeno, diced
    • 1/2 Medium Organic Yellow Onion, diced
    • 1/2c Fresh Organic Basil, chopped
    • 1tbsp of Fresh Organic Rosemary, Chopped
    • 1 tsp of Cumin Powder
    • 1 tsp of Garlic Granules
    • 1-2 tbsp of Pink Himalayan Salt
    • 1 tbsp of Black Pepper

    Directions:

    • Easy-Peasy!
    • Slice the red meat into 1in cubes and sear it in butter, just enough to brown all sides
    • Add everything into your crockpot and set it for 8hrs
    All ingredients in the Crockpot and set for 8hrs

    8hrs later.

    The meat turned out really tender and the subtle flavor of the cumin, with the basil and rosemary, tied the whole meal together nicely! I used all organic vegetables for this meal. There is truly a difference in flavor when cooking with organic food. This is hands down the best stew I’ve ever made.

    #104- 3 Days of Food Prep with Basil Pesto Pasta, Turkey Meatballs, and Lemon Pepper Chicken

    Grocery List

    • 1lb of Ground Turkey
    • 1lb of Chicken Thighs or Breast
    • 1 Egg
    • 1tbsp Full Fat Grass Fed Butter
    • 1/4c Almond Milk (or your favorite milk alternative or full fat whole milk)
    • 1 Package of Taste Republic Fusilli
    • 3 Large Sweet Potatoes
    • 1 lb of Raw Baby Spinach
    • 1 Large package of Fresh Basil
    • 8oz White Button Mushrooms (or your preference of shrooms)
    • 1 Lemon
    • 3 Garlic Cloves
    • 1 Bundle of Scallions
    • 1/4c Pine Nuts or Walnuts/Pecans
    • 1/2c Grated Parmesan
    • 1/2c Italian Panko
    • 1tbsp of Tomato Paste
    • 2tsp Dried Oregano
    • 3tbsp of Lemon Pepper
    • 2tsp of Dried Basil
    • 1tsp Garlic Granules
    • Pink Himalayan Salt
    • Ground Pepper
    • Avocado Oil
    You can find this in the refrigerated section at Natural Grocers of about $4.45
    This only takes about 5min to cook!
    It’s the BEST Gluten-Free Noodle out there yet!

    Sweet Potato Mash

    • Place peel and cubed potatoes in a large pot, cover with water and bring to a boil.
    • Reduce heat to med-low and simmer until tender, about 20min
    • Drain and return to pot
    • Combine 1-1/2 tbsp of butter and 1 tbsp of Avocado Oil in a small skillet over med heat and cook until brown and fragrant, about 3min. Remove from heat.
    • Add 1/4c of Almond Milk, 1/2tsp of Pink Salt and Pepper to potatoes and mash
    • Drizzle with butter mixture and give it a gentle stir

    More “3 days of Meals Prepped” to come weekly!

    #103 – 3 Days of Meal Prep with Salmon Patties and Meatballs

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    Grocery list:

    • Bundle of Collard Greens, washed and chopped
    • White Button Mushrooms
    • Yellow Onion
    • 3 – 6oz cans of de-boned salmon
    • 2 lbs of Ground Grass-Fed Beef
    • 1 Egg
    • 1 Package of Taste Republic Fettuccine or Linguini
    • 1 can of 28oz Tomato Sauce
    • 1 tbsp of Tomato Paste
    • Worcestershire Sauce
    • Coconut Aminos or reduced sodium soy sauce
    • Apple Cider Vinegar
    • 1/2 cup GF Italian Panko
    • Pink Himalayan Salt
    • Ground Black Pepper
    • Avocado Oil

    Add Yummy fats to these meals by adding some avocado slices, a drizzle of Primal Kitchen brand dressing or a sprinkle of sunflower, pumpkin or flax seeds.

    In a medium pot, heat avocado oil (or full fat grass fed butter) over medium heat. Add onion and saute until clear.
    Pre-heat oven to 350
    Mix Beef with:
    1/2 of the cooked onion
    3 tbsp of Worcestershire sauce
    2 tbsp of coconut aminos
    2 tbsp of apple cider viegar
    Salt & Pepper
    Roll then bake on a greased pan for about 15 min

    Meanwhile, add tomato sauce and paste to the onion pot and simmer while meatballs are baking. When done, place them into the sauce and simmer some more. The longer the better!

    This will yield a lot of pasta and meatball servings! Depending on who’s eating, this may yield more than 3 days of lunch and/or dinner!

    How about some breakfast?! I’ve got another post about that right -> here!

    More “3 days of Meals Prepped” to come weekly!

    GF and DF Butternut Squash Lasagna

    Ingredients:

    • 1lb of Hot Italian Sausage (I love Mulay’s Brand Sausage)
    • 1 large, long butternut squash
    • 1 small red onion, chopped
    • 3 garlic cloves,
    • 5 large Basil leaves (or less, I love Basil)
    • 1 jar/can of no sugar added pizza or spaghetti sauce like Cucina Antica or Muir Glen
    • 1 to 2 cups of dairy free Mozzarella cheese (My fav is Follow Your Heart Brand)
    • Red Pepper Flakes if you want to add a little heat

    Directions:

    • Preheat oven to 400 degrees F
    • Cook sausage with chopped onions and garlic
    • Meanwhile, multi-task by slicing the butternut squash. Cut the bulbous part off and save for another dish if you like. It’s just difficult to slice up. Use a mandolin or carefully slice the squash longways, about 4in long.
    • Coat an 8×10 baking dish with a cooking spray. Begin prepping the dish by adding the first layer of sauce then the squash then the sausage. Repeat, ending with squash then sauce then cheese.
    • Bake for 30min then top with cheese and bake for another 10 to 15min or until brown and bubbly. Allow it to sit and cool for about 30min before cutting into it. I like my cheese extra crisp so I’ll bake a while longer.

    This makes about 8 servings.

    #102 – 3 Days of Meal Prep with Instant Pot Chicken and Lazy Chili

    Grocery list:

    • 3 Bok Choys
    • 2 large Sweet Potatoes
    • Cilantro
    • 1 Lime
    • 1c Jasmine Rice
    • 1 can of Rotel
    • 1 can of Black Beans
    • 1 packet of Spicy Chili Seasoning
    • Pink Himalayan Salt
    • Garlic Granules
    • Red Pepper Flakes (optional for sweet potatoes)
    • Black Pepper
    • Avocado Oil
    • Full Fat Grass Fed Butter
    • 1lb of Chicken Thighs or Breast
    • 16oz Grass Fed Ground Beef

    Add yummy fats to these meals by adding some avocado slices, a drizzle of Primal Kitchen brand dressing or a sprinkle of your favorite seed like Ground Flaxseed, Pumpkin or Sunflower.

    I personally enjoy pairing Chicken with Cilantro Lime Jasmine Rice and Lazy Beef Chili with Sweet Potatoes. Each meal will get an equal split of bok choy.  This will yield 6 meals in total which I will have for lunch and dinner.

    How about some breakfast?! I’ve got another post about that right -> here!

    More “3 days of Meals Prepped” to come weekly!

    #101 – 3 Days of Meal Prep with Herb Chicken and Mushroom Ground Beef

    Grocery List

    • Bundle of asparagus
    • 3 large sweet potatoes
    • 8oz White Button Mushrooms
    • Lemon
    • Fresh Rosemary Springs
    • Fresh Thyme Springs
    • Scallions (green onions)
    • Jalapenos (optional)
    • Jasmine Rice
    • Pack of Uncured and Sugar-Free Bacon or Turkey Bacon
    • 16oz Grass-Fed Ground Beef
    • 16oz Chicken Breast or Thighs
    • Grass-Fed Full Fat Butter
    • Avocado, Coconut or Olive Oil
    • Pink Himalayan Salt
    • Pepper
    • Garlic Granules
    • Red Pepper Flakes (optional)
    • Grated Parmesean

    Add yummy fats to these meals by adding some avocado slices, a drizzle of Primal Kitchen brand dressing or a sprinkle of your favorite seed like Ground Flaxseed, Pumpkin or Sunflower.

    Lemon & Herb Chicken

    Mushroom’d Ground Beef

    Buttered Jasmine Rice

    Oven Roasted Sweet Potatoes

    Oven Roasted Asparragus

    Oven Baked Turkey Bacon

    I personally enjoy pairing Herb Chicken with Jasmine Rice and Mushroom Ground Beef with Sweet Potatoes. Both get a serving of Asparagus and a slice of bacon. This will yield 6 meals in total!

    How about some breakfast?! I’ve got another post about that right -> here!

    More “3 days of Meal Prep” to come weekly!