One of the biggest struggles I hear from people say is how busy and hectic their schedules are .
I can totally relate. I don’t even know how I get by sometimes. We’re so busy that it makes eating healthy a real challenge. Convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time. These poor food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems.
It’s a never ending cycle right ?
What if I told you it didn’t have to be this way?
You don’t have to be a slave to your schedule and resort to quick and convenient fast foods that will only leave you feeling a crash .
It’s possible to eat healthy foods, even with a jam-packed schedule. It just requires a little bit of pre-planning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too! When you start eating better, you will have more energy and you will not feel that usual late afternoon energy slump.
Here are a few tips Ive gathered for you .
There will always be plenty of things going on that will take you away from being home. This time of year our kids are starting school again and its back to the practices and extra curricular activities. Plan to make some time throughout the week to sit and look at your schedule. Make the sacrifice and cut out your favorite tv show or scrolling social media and gather your thoughts. What do you have going on this week ? What do you feel like eating this week ? Will you be eating leftovers for lunch ? What type of snacks will you be having throughout the week ? Take note and literally map out a plan for yourself. It doesn’t have to be perfect, but knowing you have everything on hand leaves you feeling fulfilled and less likely to run to the drive thru .
Don’t wait until the point that you’re starving to make food choices, as this will almost always lead to bad decisions. Instead, plan ahead, so you don’t have to rely on your willpower alone to keep you on track. Pack easy to carry healthy snacks, and keep them in either your purse or your vehicle. Invest in a lunch tote that can store your food for you . This way you always have healthy choices right at your fingertips.
You can also take some time to pre cut your fruit and veggies while you put them away after coming home from the store. This makes eating healthy easy . Since you will be taking some time to sit and plan out your plans for the week and mapping out a schedule for yourself, you will know what you need to buy at the store .I find storing fresh fruit and veggies in clear glass containers to be helpful. I also keep everything in the front of my refrigerator so I ensure I do not let it spoil. Plus, its the first thing my kids see when they open the fridge!! For example, pre cutting celery sticks and storing them makes peanut butter and celery sticks a great fast snack to take on the go or eat at home.
Just because you might be in your car or on vacation, doesn’t mean you should skip out from your health goals. You can still live a healthy lifestyle on road trips by packing healthy foods to eat in the car. You can pack a cooler to keep handy so you have easy access to snacks while on the road. If you’re planning on stopping at rest areas along the way, pack a yummy lunch to eat before you head back to your next errand or trip .Most of us spend several hours in our vehicles every week anyway running errands, stuck in traffic or being taxi mom’s. If we don’t plan ahead, it is easy to fall into the trap of thinking your too busy to take care of yourself. Being the busy mom that I am, I feel like Im always eating in my car . But I do not feel guilty because Im eating healthy fresh food that I wanted to eat. Eating healthy does not need to be boring or stressful.
I recommend starting this process easy and fun. Think of your favorite healthy food and make a list. So that you do not stress yourself out with what to eat, stick to the same thing for the week. Choose a few snacks you can eat. You should always aim to eat 5- 6 times a day . I enjoy my morning snack and my afternoon snack. I feel it keeps my energy up. Focus on eating small meals and be mindful of your portions. I will have to create another post all about portion control,
Here is a list of some foods that are convenient for a busy lifestyle
- Baby carrots and cucumber slices with hummus
- Sliced or whole apples with nut butter or sun butter
- Clementine or mandarin oranges
- Sliced or whole pears
- Smoothie (if you plan to drink it within 30 mins or so)
- Nuts and raisins (you can make your own trail mix)
- Pumpkin seeds (pepitas) and/or sunflower seeds
- Whole Food Snack Bars (such as Rx bars , )
- Sandwiches or wraps
- String cheese or cheese cubes
- High quality beef jerky
- Cut-up rotisserie chicken (keep cool with an ice pack)
- Hard boiled eggs
At the end of each day, I want you to give yourself a gut check . Just because you have had a busy day doesn’t mean we have to resort to fast food or processed foods for dinner. Sometimes its as easy as having one of t With a little extra though , you can make sure your family has healthy meals ready to go when you walk in the door. I love using my crockpot when I know I will be out all day long .
When you’re on the go, eating healthy doesn’t have to be such a struggle. Use the ideas I’ve mentioned here to sort through the junk and find only the most nutritious foods.
I’m having an amazing time with my family on our little family getaway. One of the biggest things I love about my job is that I can work from anywhere and everyone on my own time. We are just finishing up a good month of focusing on our nutrition , checking in with each other, and focusing on following our workouts. Its been such a good month and all of the ladies have done so good. The results are starting to come in and I will focus on sharing then here on my website.
With this new program I just completed , I feel amazing . I have a lot more energy, and my nutrition has been on point because the program comes with a nutrition plan each week. I loved how even if I do not approve of something in it, its flexible and easy for me to swap out certain food groups. I’ve enjoyed the workouts and definitely experienced a huge shift. I am planning on completing a new round again too!
Even though I’m away from home, I’m still finding time to sit down and check in with other woman who are on this journey with me.
I have to give a special shout out to Crystal Wilson. Crystal was assigned to me as her coach months ago and I immediately reached out. Because I actively work my business, I get free customers, pretty cool right ? Well anyway, Crystal mentioned to me that she had tried everything and was sick and tired of how she felt. She wanted a change and she wanted something she can stick with! 6 months later, she is actively using the same workouts I do, drinking her superfoods, planning and preparing her meals, and sharing her journey to inspire others! She openly shares with me her highs and lows too. What I love about us sharing our journey is how much it holds us accountable! The support and motivation we provide each other is priceless.
Crystal is down 40 lbs today and 28 inches!! Way to go girl! I’m so stinkin’ proud and happy for you because you deserve it!!! Can’t wait for our next round together on the 14th ! It doesn’t matter your age , schedule , or circumstances! This beautiful woman right here works full time , she works on call at times in the middle of night , and she serves others both as a coach on our team AND as a mental health social worker . So happy for you!
Here is what she has to say :
“So today is a huge milestone for me. I have been on my healthy and fitness journey for 6 months now and today I am officially down 40 lbs and 28 inches! I am beyond excited! I have worked hard and have literally worked my butt off.
I want everyone to know, no matter your age, size, weight, fitness level YOU CAN DO THIS!
What do I use to increase my energy and burn fat? HEALTHY EATING AND EXERCISE. To me there is no substitute for hard work. I encourage and challenge EVERYONE to start today. If you are wanting to lose weight, increase energy, improve your health comment below and let me help. It won’t be easy, but it will be WORTH IT!”
If you need support and accountability , please do not hesitate and reach out. I’m here to help you rock your goals despite your busy schedule! Fill out this application and we will set up a time to talk . https://docs.google.com/forms/d/e/1FAIpQLSdLcQFt3ZRiqXQdmfT5nT_9Eh3rqsvZDbttJT-MD7res-La_g/viewform
Our new health and fitness group will start with our plan and prep week on August 14th . This will give us time to talk about your goals, struggles , and set up a manageable routine for you!
Guys! I can’t even express to you how excited I am about Beachbody’s newest program! I am totally itching for a kick in the butt and Im ready to make the shift. I do so well with structure and when I have something to follow . Are you itching for a new and AMAZING workout program that not only helps you get fit and lose weight but ALSO shifts your mindset in a more positive awesome way?? Well you definitely do not want to miss out on Chris’s workout! He is so motivational and inspiring!
Click Below To Check Out Chris Downings Latest Fitness Program!!!
Summer is here and it’s a busy time for everyone! A couple of weeks ago , my health and fitness coach was selected to be in the official test group of this program by trainer, Chris Downing. It has been such an incredible experience watching her journey of transforming her body in just three weeks! I have absolutely no doubt that I want to do this program and see the results on myself. Both my husband and I are going all in and following it to the T. Im going all in for the month of July and you should join us ! The workout program launches July 12th. It’s a 6 week rev-up program designed to help you attain amazing results by intensifying the workouts and shredding the meal plan.
What Does it Mean to be in a Test Group?
A test group is a selected group of coaches who’ve been asked to review the program in a private group and provide feedback throughout their journey. Each coach participates in the program’s nutrition plan and fitness plan. It allows the creators and production team to make any tweaks to the program or to the nutritional plan before it is released to the public. They provide the company with testimonials and transformations to be used for endorsement.
What are Workouts Like?
Beachbody describes Shift Shop as a “3-week rapid rebuild.” (Check out the results below, can you believe most of them are from just 3 weeks?!) What Chris has created is a mix of cardio and strength training, with each week ramping up in length and intensity.
Week 1: Shorter 25-minute workouts 6-days a week to help you focus and get committed to the program.
Week 2: As your body begins to get use to the workouts, 10 minutes are added to each workout—35 minutes each!
Week 3: Just like the previous week, the length and intensity ramps up. Be ready for 45 minutes of high intensity fitness! It’ll be challenging, but week 1 and 2 will have prepared you for it!
Sundays are a rest day, but include an optional stretching program to help you recover.
What is the Shift Shop Meal Plan?
Have you ever used the Portion Fix containers by Beachbody, like the ones used in 21 Day Fix? Shift Shop uses these same color-coded measurement containers, but adds it’s own little twist. Each week, as your workouts change, your meal plan will also change.
Week 1 will feel similar to the meal plan you may have followed in other programs using Portion Fix containers, but with a more specific list of foods.
Week 2 will ask you to cut down on starchy carbs, revving up protein and veggies.
Week 3 takes it a step further and completely cuts out your yellow container (carbs), while increasing healthy fat and proteins with unlimited vegetables.
Who is this program for?
ANYONE! That’s the joy of this program. If you’re just getting back into fitness after falling off the bandwagon, this is a great program to get to back into the swing of things. If you’re just starting your fitness journey and need to lose weight, you’ll see tremendous results! And if you’ve already been working out regularly, you’ll take your fitness to the next level!
This program isn’t geared specifically toward people looking to lose weight or looking to gain muscle. It involves BOTH cardio and strength to help you lose weight and feel stronger!
Is Shift Shop a hard workout?
The program is challenging, but it’s something that anyone can do! Each week amps the a little helping you gain the stamina and strength to keep up. Plus, for each workout there’s a modification. So if you’re struggling keeping up, switch over to the modification and you’ll be able to keep on going!
What equipment will I need for Shift Shop?
The Shift Shop markers
A set of weights (the size is up to you and your strength)
A good mat to add bit of cushion for certain workouts
If you’re using Beachbody On Demand, the markers will be available to purchase separately through Team Beachbody. If you purchase a Challenge Pack they’ll be included in your order!
Are You Ready to Make the SHIFT with me ?
It’s time to get started on that new routine you’ve been yearning for! Let’s face it , no matter how healthy we think we eat, how much we think we exercise, there is ALWAYS room for improvement. Every time I challenge myself to keep track of my food, to amp up my workouts, I notice big jumps in my energy level and how I feel overall each day ! Im definitely looking forward to making the SHIFT.
I know it’s easy to get off track. I know you’re scared of commitment . It starts with a slice of pizza here and there , an ice cream here and there , a cookie now and then , a few drinks with friends and before you know it you feel tired and crave all the bad! All the working out in the world isn’t going to take away the bloated and sluggish feeling you get when you over eat. This virtual bootcamp will focus on grilling tips , eating on vacations, going out to restaurants , summer temptations with BALANCE and not feeling deprived!! That sounds good right ? Don’t be afraid to commit. Be afraid to miss out because time passes whether you’re on board or not.
We are going to jump start our weight loss by clearing out the junk and working on those bad habits by replacing them with new ones. I want you to maintain what I teach you and for you to make progress .
If you want to try Shift Shop for the first time right along side me and a bunch of other amazing people, fill out the form below and you’re in! I will be in contact with you within 24 hours.
These last couple of months have been such a huge stepping stone for my little man and such a huge emotional and spiritual breakthrough for myself. The biggest issue I have is how hard I am on myself as a mother and that is something that I am working on . I find owning my truth to really help me cope.
I still remember the day I went in for my child’s psychological exam results and hearing the woman tell me that my child scored low enough to be able to diagnose him with mild intellectual delay. In my defense , I let her know that she barely knew my child and simply sat in a room with him for one hour. He was having an off day. She suggested I be OK with the diagnosis on paper in order to get my child qualified for additional services through our local regional center. I found out that this would allow my son to qualify for services for as long as he needs them. I walked out of that office really confused and upset because I don’t believe my child is intellectually delayed. I cried a lot and I was so confused. Yet I questioned myself because I also do not want to sound like a mom who is over reactive and in denial. Its hard to explain this to someone who has never been through it. Everyone has an opinion and all that matters is what we as parents choose to do for our child.
After giving it a few days and talking it over with my husband, we agreed to move forward with the intent of being able to get him qualified for all the services he needs. Will this affect his future? Will this be a for sure diagnosis ? Will my son be able to be mainstreamed and be in a regular school setting ? Everything was piling up in my head and to this day it still does. After asking all of the many questions we had, we decided to do whats best for our son. My son has a language and speech delay and he is the most amazing and perfect little soul. Because he is delayed in this area, he scored low in his receptive and expressive language as well. I also believe that because he was in the NICU for 5 weeks and lost a lot of oxygen , it delayed him in some areas. He didn’t have the easiest first month of life. He actually struggled to breathe many times before he was able to come home. He is so smart and understands what you tell him. I can stand there with him and have a conversation with him and he eagerly tries to express himself. I’m his momma and I am his everything. When he was a baby, I taught him a few signs and that really helped us a lot in the beginning. My son is not intellectually delayed. In fact, he is extra special and such a smart and loving child.
For the longest time I doubted that there was an issue. Boys just develop later than girls. All kids are different and grow at their own pace. The first two years of my sons life consisted of the many doctors appointments, lack of sleep, paperwork, tests, specialist visits, physical therapy, early intervention, speech therapy, and occupational therapy. I was exhausted. I still am at times . But then something just clicked.
I realized that speech and language delays are super common. I realized I needed to get myself together and stand tall. I also realized that there is a huge amount of other parents going through the same feeling I have. I have to be at my best and feel my best if I want to raise these two beautiful humans God has blessed us with. No matter how much I questioned everything, how in denial I was, how tired I was, how unhappy I felt, and how sluggish I felt, I needed to get it together for my kids. Who cares if I have to cut back on hours at the salon. Who cares if I have to have a lower paycheck so that I can be home and present with my kids. Who cares about everything else in my life. What matters is living in the moment and being here for my kids because today will eventually be the past. The minute I decided to openly talk about this, everyone had a suggestion. Everyone has an opinion. Ultimately it comes down to you as the parent. You know whats best for your child and no one else. Your child is normal and everyone has issues. You just have to work on your issues a lot more than others.
Throughout the early stages of this journey I found my love for health and wellness. I came across a fellow mom’s positive post about how good she was feeling and I felt envious. I felt awful about myself, my body, my marriage, and I was tired of being tired all the time. That was when I drew the line in the sand. I decided to try my first fitness program, the 21 day fix. I fell in love with the results and decided to try to pay it forward. Why not. I never knew this was capable as I have absolutely no background in fitness other than being out of shape and wanting to be healthy. But I believe God brought me this new venture because he knows I need to feel my best and I needed a positive outlet. He knows that I can use this platform to connect with other people who have felt the same.
I started to get my life back. Then my stress and anxiety started to get so much better. I started getting results in all areas of my life. Once it became clear to me that my son was delayed in some areas, I became more aware of the many issues we were experiencing in our household and it all started to make sense. I finally let my guard down and decided to be more open about this. The frustration was picking up and the tantrums can get really bad from the frustration. Once he gets to a certain point of frustration, its impossible to get his attention until I let him calm down. The sensory seeking became something I was now aware of and started to educate myself about. The world of sensory seeking is extremely common with kids who have extra needs. This little guy loves to bite anything and everything. He ruined our brand new blinds with all of his teeth marks. To this day he loves to put everything in his mouth. Its a coping mechanism. It all started to make sense and as much as I get frustrated too, I hold myself together and knee down to his level and try to put myself in his shoes. I repeat myself over and over and I ask him to do the same. It’s not his fault and its important that I tell myself that its not my fault either. I am an amazing mom to both my son and daughter. We are doing the best we can. He is making so much progress with the weekly therapy sessions and I know that we see and hear so much progress each and every week. What bothers me is when people tell me he looks normal and he is normal. Ofcourse he is normal. He just have some extra needs . He is no different. In fact, he is extra special.
This is a journey of its own and I try to remember that its important to sneak away and spend alone the time with my daughter too. I think I’m doing a really good job at that. I found out that I really love being a entrepreneur and for the longest time I was so hard on myself about this. Its ok to want to build two businesses and deal with all these issues too. I feel like I have been given this incredible platform to show other people that everything is going to be ok . I am walking proof that you can be an amazing parent, a business builder , and a good wife all at once. You can have it all . I do not believe in balance as much as before . I believe in molding it all together as much as you can though .
Health and wellness are crucial if you want to live a healthy and fulfilling life. Health is wealth. Not monetary items. I love that I am now building this incredible team of other woman who are on their own journey as well. We empower one another, life each other up, and hold each other accountable.
If you find yourself feeling sick and tired of feeling tired all the time like I did, lets talk. I would be more than happy to show you how you can start your journey too. Fill out this form https://docs.google.com/forms/d/e/1FAIpQLSdLcQFt3ZRiqXQdmfT5nT_9Eh3rqsvZDbttJT-MD7res-La_g/viewform?usp=sf_link and we will be in contact. No matter how hard life gets or how much you are going through, it starts with that decision to make the change for yourself. Its like that saying ” In order for things to get better, you have to be better ” and I agree.
I know that all of this is a gift and I’m so grateful. I have no idea what to do sometimes or how to even express these feelings I have. Im learning to accept what is and only change what I can change. Writing about it and sharing helps. Deflecting my positive energy on to others helps. But I don’t expect most to understand. The journey is priceless and I wouldn’t have it any other way. I’m happy I get to work from home and spend the days with my children while providing an additional income . I’m looking forward to summer time and I plan on really creating some awesome memories with the kids. I’m so full of gratitude and I love my life. My daughter just graduated from kindergarten and she is the sweetest little girl with the biggest heart, smile, and imagination. My son is healthy and thriving. My marriage is special and my love is so supportive and such an amazing dad. I get to wake up feeling fulfilled each day. It doesn’t get any better than this. I am blessed.
Do you ever get bored with chicken recipes in the slow cooker?
It’s the start to a new week and the family and I are ready to make it a great one. Coming back from vacation has us on the go and we still want to stay pretty clean.
I made a new chicken recipe last night. It was a hit with my two little ones and my husband. I threw 3 lbs of chicken into a crock pot and it was so simple and easy guys!! I promised myself I will use this chicken for meals throughout the week 🙂
You can add it to almost any recipe : tacos, over pasta, noodles, brown rice, stir fry… and its versatile. You can modify and switch the recipe up even more too!
Let me know if you try it! Leave a comment below.
3 lbs boneless, skinless chicken breasts
1/4 cup extra virgin olive oil
1-2 tbsp of chopped garlic or 2tbsp of garlic powder
2 tbsp each of chopped thyme, sage, and rosemary- OR any herbs you may like
1 1/2 teaspoons sea salt or Himalayan
1 teaspoon pepper
1/2c low- sodium vegetable or chicken broth
Place chicken in slow cooker. Drizzle with olive oil being sure to coat all sides. Add garlic, sea salt, and pepper. Pour broth around the outsides of the chicken. Cover a
nd cook on low for 6-8 hours OR on high for 3-4 hours, or until chicken reaches an internal temperature of 170 degrees.
When the chicken is tender and cooked through, remove it from the slow cooker and slice or shred with a fork. Serve in tacos, wraps, soup, or chili . Enjoy!
Coming back from vacation was enough time away for me to get my motivation and spark going again. My clean eating habits and the time change completely threw me off and I missed my 80/20 balance! It’s ok because my kids had a blast at Disneyworld and it was all worth it! I came back with every intention to focus hard and truly dial in to my health and fitness and ensure all of my challengers are feeling and seeing progress. Every ounce of fire in me wants to see people to succeed at this too. One of the biggest things I’ve learned on my health and fitness journey is that life sure has its share of ups and downs. We have no control over what, when , and why, but we can only manage to control how we choose to feel. It’s ok to get knocked down, to feel defeated, and to be tired. But its even more important to get back up and get yourself off the floor. Let yourself have those off days. But choose to be your own motivation too. Your desire to change has to be greater than remaining the same.
I am really focusing on teaching my current coaches and challengers the importance of taking care of yourself no matter how tough life gets. It doesn’t matter how busy we are. We have to make the time. I’m super excited to see and hear that everyone is feeling results. First and foremost, if you do not own a copy of “Eat Clean Recharged” by Tosca Reno go out and get your copy now. It not only tells you exactly how to get started eating clean but it really gives you the history behind why eating clean is the most beneficial for your body. There are so many areas that Tosca touches upon in the book that were like “ah ha” moments for me! I love how every single fitness program I love to follow is incorporated with the same clean eating principles, except its way more simplified.
Portion sizes This strategy does not count calories or points. Instead you are guided by simply following correct portion sizes and pairing the correct foods together. So it is very easy to stick to the correct plan and make this a lifestyle because you don’t need any fancy sliders to figure out your calories or scales to measure your food. A serving of protein is the palm of your hand. A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful. I use these awesome portion control containers to simplify my portions and they’ve helped me so much. If you follow the correct portion sizes you will stay on track and are less likely to over indulge. When you combine a complex carb and a protein together, you are keeping your energy levels stable and avoiding the sugars to crash and make you hungry faster.
Get a lunch tote or cooler 31 handbags sells these great lunch totes that are perfect for packing healthy snacks and meals. On Sunday I always sit down and plan out my meals for the week. I make my grocery list and then I cut up fruits and veggies and portion into serving sizes for the week. I measure out hummus, all natural PB and nuts as my proteins to pair with my fruits and veggies. Then, if I am out doing errands I always pack a snack and even an extra one! I always throw in my shaker cup and shakeology because you can always find water somewhere! I try to avoid being stranded and starving! I will never let myself get to the ravenous stage where I eat everything in sight! This has been my saving grace.
Carry a refillable bottle with water everywhere you go. You can add lime, lemon, cucumber and strawberries to your water to give it flavor. NO SODA OR JUICE! I’m telling you that it’s full of empty calories and you are not going to lose the weight if you drink soda or juice! Just WATER!
Drink green tea when you are hungry I noticed that this helps with my cravings especially in the late afternoon or evening! I always strive for green or herbal tea in between my meals for a little pick me up. In fact, Im drinking some right now.
Buy In Bulk. It is better to buy fresh produce than frozen. Especially in chicken they infuse it with salt water as a preservative. I prefer to buy organic too. Pick a day that you can make some proteins of your choice for the week ahead of time. When you wake up and you’re running out the door, having some protein you pre made really sets you up for a good day of eating rather than wondering what to eat or saying you don’t have the time. You can easily pull out your chicken and throw it into a salad or a bowl.
Plan For Leftovers. Cook extra for dinner and place in containers for lunches throughout the week. Get used to planning out your week with a few leftovers for your lunch the next day.
Eat Often . Do not deprive your body. Eat six small meals a day. Eat every two and a half to three hours. I literally had to set the timer on my phone for a few months to remind myself to eat what I had packed. Now that I have been doing this for so long, my body automatically tells me that its time to eat! I do eat a lot and when Im off track, my body and energy levels feel it.
Make Breakfast A Priority. I love breakfast. You should be eating breakfast everyday. I drink my shakeology for breakfast or I will eat a large colorful quick breakfast. It all depends on my mornings and what we have planned.
Always Eat A Combination Of A Lean Protein And A Complex Carbohydrate. A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, and meats such as chicken and fish. A complex carb is your fruits and veggies such as bananas. apples, oranges, cucumbers, carrots, and tomatoes to just name a few. Incorporating a healthy fat in there makes it even better! This is why I love using my container system . It allows me to see just how many I need to have each day.
Eat The Best Quality. Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes. Limit your starchy complex carbs to two to four servings each day. I suggest not relying to heavily on juices. I would aim to get your servings of fruits and veggies each day from actulaly eating them. This way you get the added fiber from the skins of the fruits! Juices more often than not have added sugars and additives that our bodies do not need.
Eating clean is not always easy when things come up or life happens. But its that one lifestyle that can work for everyone. There is no magic pill. Combining these rules with just 30 minutes of working out daily will not only help you lose weight, but it will allow you to feel better than ever! There is no perfect balance. The true formula comes down to 80% nutrition plus 10% exercise, and 10 % genetics.
Im getting together two new groups this month. First we will focus on the clean eating principles, how to pair our foods together, and I will share just how easy this is. It doesn’t have to be complicated. Then we will move on to incorporating these habits combined by following a workout program together.
What do you need to do?
Commit to starting on May 29th and staying committed.
Prepare to be surrounded by busy positive people who want you to succeed with them!
Have a chance to win prizes!!!!
Are you in? Are you ready to focus on YOU , get healthy , involve your family , and learn better habits with us? Be sure to comment MORE INFO or email me at Jaclyn@TheFitHairdresser.com and I will share more details with you . Spots must be reserved by June 1st.
One of the most common things I hear people tell me is how they feel meal planning and prepping is hard. It can seem like such a daunting task when you let it overwhelm you because you live a busy lifestyle. Living a busy lifestyle is all the reason you should get into the habit of planning your week out as much as you can. Here are a few ways you can start implementing meal prepping into your week.
A few things you should consider before getting started:
Did you write out your goals?
Are you trying to lose weight?
Gain weight? Build muscle? Save money ?
Free up time during the week ?
When it comes to being prepared, planning and prepping is key to accomplishing your health and fitness goals. It’s important to know that meal prepping doesn’t need to be done perfectly and it definitely doesn’t need to stress you out. There really are ways to make this fun and the more you do it, the easier it will become. Meal prepping doesn’t always have to happen on a sunday either. You choose what day works best for you. Social media outlets and the internet are full of resources and pictures of people with their picture perfect preps. When you’re a busy working mother like me, time is of the essence and you will be lucky to have time to plan and prep some food ahead. Believe me when I tell you, it can be done. Don’t compare your planning and prepping to someone else’s who has been doing this for a long time. Their goals are different from yours.
Do you have a system in place ?
I love to plan my week out by using this blank template. You can view and print HERE. I spend some time looking at my calendar for the week and plan out our meals for the week. If it seems like my evenings will be pressed for time, I will try to use my crockpot more. If I will be home a little earlier, I will try a new recipe. The more you discipline yourself, the more you will look forward to this process because you will feel results. When you feel results, you will notice the difference between planning and not planning. Fail to plan, plan to fail.
Some people work night shifts, some people have weekends off, or some people work weekends. This needs to be a plan that fits your lifestyle. Sometimes, just simply having a few ready -to -go meals available and on hand will give you more flexibility to pick what you eat on the go. It is the best strategy. This doesn’t have to be perfect. You learn and find a system as you go.
How do you start?
In my private health and fitness groups, we always discuss the importance of eating a good balance of lean proteins , complex carbohydrates, and healthy fats. I love living by the clean eating principles because they are easy to stick to and I never feel like I’m depriving myself. Will you be counting calories or counting portion control containers like me? I’ve been watching my portions with these awesome containers and I love them.
I love to include a good range of fruits and vegetables into my menu. If you plan on prepping some food, I always suggest you write down a list of meals that you will want to eat during the week. You want to consider your breakfasts, am and pm snack, lunch , and dinners. If you find that you go too long without eating, planning and prepping is key. If you’re trying to make healthier choices, start by eating 5-6 small meals during the day and eating every 2.5-3 hours. This will allow more structure into your diet and will help your energy levels throughout the day. You will not have blood sugar crashes if you’re eating the right foods. I always suggest to my challengers to set an alarm on their phones to get into this habit. Its hard work when you first get started, but your body will eventually crave it and love that you are keeping it fueled throughout the day. This will also help you not overeat throughout the day.
If you fill out your menu and grocery list, you will be able to go to the store and specifically get what you need.It will also save you money in the store because you won’t spend as much buying things you don’t need. If you are someone who is making multiple people food like me, doing this will help because you need to be prepared more than ever! It makes things a bit more challenging but well worth it! Before I started my health and fitness journey, my husband was not on the same train as me and my daughter could never eat a vegetable . Lets just say that consistency and results will influence your family within time if you make this a priority. How bad do you want those goals to come true? Then stick to planning and prepping every week. You have to put in the work.
Another way you can start this process is by starting small. If you want to start making healthier choices, start small but prepping some of those healthier choices. This is a great way for you to avoid temptations . If you’re not used to cooking a lot of food and find this challenging , start by prepping just 1-3 days ahead of time. This is what really works best for me . Most of the time, I always have fresh fruit and veggies washed, pre- cut , and visible in my refrigerator. If I don’t , it’s much easier to avoid them . It’s easy to try too much too soon, get overwhelmed, and make you not want to put in the effort anymore. So give yourself a reality check and make the best choices for your lifestyle.
Keep it simple
Keeping it simple means combinations like chicken, brown rice, and broccoli for dinner, and salmon, roasted carrots, and spinach for lunch. To add flavor without calories, stock up on herbs and spices. Once this becomes a little easier, you can start preparing staples — like rice, oats, lentils, and yams — in bulk. We are huge fans of yams in this family. I will make the whole bag in the oven and use them for breakfast and dinner sometimes. You can make a pot of rice, use some now for a meal, refrigerate a portion, and freeze a portion to be used later. Find what works best for you . Do not try to make a bunch of new recipes all at once because you will overwhelm yourself.
How can you make this even easier on yourself ?
Before you start your health and fitness journey, you need to draw your line in the sand and tell yourself that you can do this. Planning and prepping takes work yet it saves you plenty of time once you get home from a long day of work and you avoid eating out because you have food easy to grab at home. Include some no-cook recipes in your meal prep too. Snacks like my favorite superfoods and foods that don’t require cooking (like salads and overnight oats) can help save time in the prep process. When prepping, use the oven to cook several things at once. Veggies can generally roast together, and there’s a reason that sheet pan dinners are so popular in this house. I definitely use my oven all the time. Another thing you can do is to avoid shying away from the Crockpot . It’s a huge time saver. Just add ingredients, set, and forget. While it’s doing the work on one recipe, you have time to focus on another.
Consider making extra of the meals you make and serve them again for breakfast and lunch. Most foods ( except soups) can also be added to an omelet for breakfast or put with a salad for lunch. Another easy trick is to make salads or store leftovers in mason jars. You want to keep the liquid ingredients at the bottom for salads, then meat/toppings, then lettuce, and store them in the fridge. Then, the meal can be re- headted easily and put onto a plate and serve. I do this all the time.
Do you meal plan? What tips do you have that have helped you ? Share below!
Are you someone trying to live a healthier lifestyle? I’m getting together a new health and fitness group starting the 8th of May. We will all be working towards our goals together and I will help you get back on track. Im going to teach you the system that has worked for myself and others. I will be providing a meal plan, grocery list, daily motivation, recipes, and tips to help get you started right. Comment Below ” Interested ” or email me at Jaclyn@TheFitHairdresser.com. I will contact you to share more info! Last day to join us will be the 1st of May .
It’s a new month and new beginning. Every day is a new opportunity to start fresh and don’t you ever stop believing that you cannot get the results you want. Whatever goals, results , and progress you’re trying to make in your life , know that progress equals happiness. Progress equals results. Let today be the day you draw your line in the sand and make it YOUR day 1. Commit to making this your best year ever. I wanted to drop in and spread the word on Beachbody’s biggest sale EVER!
Have you ever heard of Beachbody On Demand ?
This is what I have and it’s what I use on a DAILY basis 🙂 Beachbody On Demand is one of the newest features where you can stream EVERY single program that Beachbody has released! This also includes all the newest and yet to be released programs coming in 2017! You can stream from your phone, laptop, iPad , or any other streaming divide. ( Apple TV, Roku, Chrome, Firestick, etc. )
I love my All Access On Demand because it allows me to customize my fitness program to my needs on a daily and weekly basis, it gives me all of the nutrition guides, program manuals and tracking sheets plus the Fixate Cooking Show which helps you navigate the nutrition plan and then you are connected with me as your coach in my challenge groups to help you start, troubleshoot along the way and get the results that you want! I love it!! I truly feel like I am able to help YOU customize your program and help YOU get amazing results.
With that being said, this challenge pack used to be $199 and it’s currently on special for only $160! This is HUGE and a good bang for your buck! You are getting over $6K in workouts! But Beachbody is doing a Spring Into Fitness Promotion starting TODAY.
This is what you get:
Beachbody On Demand All Access for 1 full year
A 30 Day Supply of Shakeology
The Portion Fix program
Access into my Spring Into Fitness Accountability and Support Group in April
Discounted price and shipping all for $160 US (previously at $199 + tax and shipping)
That is seriously amazing!!!!! The amount of value is just mind blowing! Plus I know that Team Beachbody is getting ready to release a ton of great new programs and you don’t want to miss out on them in your library!
Just send me a MESSAGE and LET ME KNOW WHAT YOU ORDERED and if you would like to join the April 17th Spring Into Fitness Challenge Group with me as your coach!!!
For additional questions please don’t hesitate to ask. Just let me know when you do make a purchase so I can add you into my current accountability group!!!
We all go through this. We do so good and then we have those weekends where we over indulge. Maybe you’ve been doing so good with your eating clean for a week and break it completely. I’ve been there. We then wake up feeling guilty about it the next morning. Monday mornings can be hard to start fresh when you’re feeling sluggish from binge eating, drinking, or not having any exercise.
So what do you do ?
I think its important to talk about what NOT to do first.
DO NOT SKIP MEALS. It might be tempting to go a few meals without eating because you feel compensated enough from your weekend. This is one of the worst things you can do. It throws your body out of wack by potentially slowing down your metabolism and enducing stress hormones. Not to mention, you’re just fueling that sluggishness that you are trying to steer away from. Aim for small meals every 2.5 to 3 hours and focus on eating more veggies and lean proteins at each meal .
Now that you know its important to not skip out on eating, always remember that healthier ways of thinking play a big part in getting over this slump.
Silence Your Inner Critic. Imagine what you would say to a friend who was overly critical or putting herself down .Would you encourage the criticism ? I don’t think so . Treat your inner critic with compassion when she shows up . Allow yourself to love yourself for who you are and accept that you’re a work in progress.
” To be beautiful means to be yourself . You don’t need to be accepted by others. You need to accept yourself .” Thich Nhat Hanh
Your inner critic can pack a powerful punch . I used to be my own worst critic. It gets you nowhere. She comes back from time to time. I try to fuel my brain with positivity rather than let it defeat me sometimes. Its that voice inside your head making you over analyze your decisions over and over . This leads to self sabotaging ways. It makes me want to avoid everyone. But practicing positive habits can truly improve all of this.
So now that you know what I think you shouldn’t do, lets talk about what you should do after a weekend of over indulging .
You should recognize that any kind of change can be tough to implement. Its even harder when you’re first starting out . Make a pact with yourself that you will stay committed and motivated by constantly applying these tips to get back on track. Recognize that every day is a chance to start over. These bumps in the road are normal and they don’t make you a failure. I always tell my clients in my online accountability groups that even the most successful people out there have hiccups. Willpower is like a muscle. The more you work on it, the stronger it will get.
Hydrate. As soon as your feet hit the floor each morning, aim to hydrate as soon as possible. I like to have a glass of water while I’m making my morning coffee. Adding some fresh lemon to your water can boost your metabolism and jump start your morning. If you really want a good detox drink, you can aim for adding a little apple cider vinegar to some hot water with lemon. Its important to hydrate throughout the day before meals and carry your water bottle with you. This will help with bloating and swelling from the overeating and sodium that is still in your body. You should always aim to drink half your body weight in ounces if you want to hydrate well.
Avoid The Scale. Just don’t even look at it. I always tell the amazing woman in my accountability groups that the scale does not always measure our progress. Its ok to measure yourself on day 1 of our accountability group and the last day too. After a weekend of indulging means that you might just be setting yourself up for negative thinking and disappointment.If you really ate and drank as much as you think you did, you’re likely dealing with bloating , water retention and poor digestion. Give yourself a few days to get yourself back on track.
Clear The Crap. If you know you have leftover pizza and your willpower isn’t strong enough yet, why put yourself through that? Ditch the cookies and the processed sugars. Its ok if you throw them out. Ditch them. If you have little ones like me, make it a habit to teach them how to make healthier recipes. Make it a family adventure rather than depriving yourself.
Exercise. It’s extremely important to get a minimum of 30 minutes of exercise daily. This will not only help your body burn off all that sluggishness, but it will make you feel refreshed and renewed. I love the feeling after a workout. Once those happy endorphins start kicking in, you will feel good. If you’re not feeling it or you feel extremely unmotivated to do so, give yourself 10-15 minutes into your workout and I can guarantee that you will feel better. I love my workouts at home. I throw on my music and get to work. I love having something to follow so I’m not wasting any time and I’m getting a good workout in. Of course there will be days when you miss it but if you aim for it daily or mark it in your calendar , you will at least develop a consistent 5 day workout regime.
Plan Your Meals. Just because you suffered a binging episode, doesn’t mean you have every right to keep feeding the habit. In fact, you should draw your line in the sand. Get out a sheet of paper, write out your grocery list, and take action. Taking action means getting your menu planned for the week and making sure you have everything on hand. When I first started my fitness journey, I was all over the place. I didn’t know how to meal plan or prep. In fact, I would constantly get upset with myself because I would leave the food to spoil or I never got to making any ahead of time. Make your plan as clean as possible. If you indulged a bit too much after you’ve been doing really good nutrition wise, you will likely feel sick or not like yourself the next day. Put those fruits and veggies to work! Get that lean protein into your body. Avoid those processed foods and sugars. If you’re anything like me, starting your day off with shakeology is the best way to jumpstart your day of clean eating!
So how do you plan for a good week ?
Start with seeing what you have on hand so that you won’t let it spoil. Pick 2-3 recipes to make ahead. Whichever program I’m following, I tend to try at least one new recipe a week from the program eating plan to make it more exciting. Don’t go overboard and try to make new recipes all at once. Keep it simple. These meals you will make ahead of time can be stored in the refrigerator for your lunches throughout the week. What works for me is storing a big container of a good carb, protein, and veggies on hand and easy to access. I like to package my meals on the day of. Having food on hand already made makes it very easy to put it together when I need to. Some people prefer to measure out their food right away and prep for the whole week at once. Find what system works best for you and your schedule. I find that having 2-3 meals for the week already made makes it easy to stay on track. Having my dinners planned on paper for the week makes it even easier to stay on track.
Will you be at your child’s practice?
Maybe you have a late appointment ?
Maybe you will be too exhausted a few evenings out of the week ?
You almost always head to the drive through. Not this time. Set your excuses aside and remind yourself that we all have the same amount of time in a day and we all have our priorities. Its time you start making yourself a priority by planning ahead. Practice getting yourself on track every single day. One day at a time. Avoid this by planning out your menu and using your crockpot when you need to. Having 2-3 meals pre made makes putting together a quick dinner or bowl together for dinner on the nights you come home later than usual. Planning is key. Make it an intentional habit to discipline yourself to sit down, plug into your weekly priorities, and plan your menu for the week. This will save you so much time and you will feel happy and confident knowing that those small daily efforts are compounding into life changing habits. It doesn’t matter how many times you fall or over indulge. What matters is that you continuously get yourself back on track.
Find An Accountability System . Commit to having a friend or a group of people to check in with. There’s nothing more motivating to get you out of bed than someone to check in with. Knowing that there is a group of people on the same path as you is motivating. Sharing your highs and lows together makes a great support system. I am always hosting an online health and fitness accountability group. In my groups, I share tips on motivation, what to eat, what to avoid, and how to craft together a good meal plan. We talk about emotional eating and I share recipes and tips. If you need a bit of direction or don’t know where to start, let’s talk! Email me at Jaclyn@TheFitHairdresser.com or comment MORE INFO below. Our next group starts with our plan and prep week starting on March 26th. It’s not too late.
No one is going to be perfect all the time. It’s ok and even encouraged to let go and have a little fun once in a while. We live in a world where temptations exist everywhere. Just because you slipped for a few days doesn’t mean you can’t get back up and headed in the right direction . Let it go. Focus on the positive . Did you have ” fun ” while you fueled your body with crap? If your answer is yes, then guess what! Welcome to the club! Keep pushing. Remember that this is a lifestyle and not some kind of quick fix. Love yourself for who you are and who you become along the way. Whatever you do, don’t give up. Recommit to your journey. Don’t be afraid to live happy and healthy. Staying on track is less about ” being perfect” and more about recovering from those ” imperfect moments ” . Don’t make indulging too much a habit. Accept it’s happened once it’s happened, and keep moving forward. Be sure to subscribe to this blog to receive updates.
I am getting together with a group of other woman who all want to lose weight and accomplish some goals. Together we will hold ourselves accountable and get results. If you are someone who is looking to get started on your journey or needs that extra push , comment INTERESTED or email me at Jaclyn@TheFitHairdresser.com
“After gaining 50 lbs. with my pregnancy I needed drastic results. Thanks to Beachbody I not only lost all the weight, I am smaller than I was before I got pregnant! My core products are P90X, Insanity, Turbo Fire & Shakeology. I am a coach for my own accountability & to share the steps I took so others can enjoy health & happiness. Let’s End the Trend!”
I’m looking for 2 more people who are READY to make a change like this. Are you overstressed, eating poor…ly, not sleeping well, and lacking energy? I’ve been there and I can mentor you step by step on how to make a lifestyle change. This includes having a positive support system, which is KEY and the piece most people miss, teaching you all about food and how it affects you, I give you meal & snack ideas, and you’ll get access to an entire year of workouts that you can literally do in 10-30 min each day. You will also get a dense dose of nutrition daily which will give you veggies, fiber, superfoods nutrients and protein – to help you curb cravings and get your nutrition in check.
You must be serious about this being YOUR TIME to Get Back on Track. You can do this all before the summer weather is here. I do not teach fads or quick fixes. I teach good nutrition, portions, quick fitness for busy people and mindset. I am committed to this because its what changed me completely. We start our new Busy Mom’s Health & Fitness Group on Monday!
Why not now? Why can’t this be YOU? It can!
“The girl in grey used to smile to hide the pain, frustration, and sadness she felt. She was unhappy, unhealthy, tired, embarrassed, depressed, and felt terrible about herself.
That was the very first picture I took when I began my fitness journey in July 2012. Insanity was my very first program. I weighed about 190 pounds.
Fast forward to sometime in 2014 with consistent workouts and Shakeology, I had lost about 40 pounds!
It’s very difficult for me to post transformation pic…tures because I’ve always been so critical of myself. But I think it’s an important illustration to encourage you to be persistent. Be diligent. Be determined. Be encouraged. Be consistent. Be fierce. Be brave. And the most important thing NEVER GIVE UP!
I’m had many setbacks along my journey. But, I’ve learned to let that sh*t go and move forward. You can’t let that derail you. It’s consistency that will eventually get you to your goals.
I’m a mom of 2. I’m in my 40s. I’m an autism mom. I’m an RN. I’m the breadwinner. I’m stressed. I’m busy as all what not. We are all busy. Make that commitment to yourself and have a no excuses attitude. You will be a better parent, a better partner, happier, healthier, and more confident.
Fitness is a journey, not a destination. I’m not looking back!”
My new health and fitness group starts on March 27th and I am looking for 5 people who want to get healthy and fit with me this Spring and learn to love themselves again. I’m going to teach you how I lost over 50 pounds and found my spark for life again. This isn’t about deprivation or starving yourself. it isn’t a quick fix where you can commit for 30 days and go back to bad habits. It’s about creating healthy sustainable life changes so that you can live your best life for the rest of your life.
Comment ” Interested” or shoot me a message at Jaclyn@TheFithairdresser.com