I think this is something a lot of people struggle with so it is essential we touch on it! Meal planning = successful week!! 

While this time of year is the easiest time of year to throw in the towel, now is the most important time for you to keep yourself on track and getting at least 20 minutes a day!

As I have said before this time of year is very well known for weight gain and the eating holidays, but not for you!! Even if you don’t lose weight if you can get through these days without gaining that is still a huge accomplishment!

Even if you are busy here are some ideas for non-traditional calorie killers!

If you are shopping…

·         Carry the basket and do not push the cart

·         Park far from the entrance

·         Eat before you go

·         In line…(yes people may look at you funny but worth the booty of your dreams!)  squat and lunge while waiting

Getting ready/cooking…

·         Lunge while going from various places around your house

·         Squeeze in a HIIT (High intensity interval training workout) while the food cooks

·         Squat while you brush your teeth/shower

·         Plank every time you do _____ activity.

·         Make a game out of it!

Etc…

·         Stand and wrap gifts

·         Lunge while you vacuum/clean

·         Drink your shakeology in place of one meal to curb cravings

·         Water, water, water!

·         Get in your veggies

Eating clean and working are sometimes not things that go hand in hand but it is possible!! Preparedness and a little planning can take you to where you want to go with your goals!

First let’s meet the enemies: vending machines, food trucks, dining out too many days, Soda/fake juice machines and copious amounts of junk you put in your coffee!

Your allies:

~ Pre-packed foods you can keep at your desk : almonds/ other nut varieties, protein bars (low in sugar- try Quest!), fruits (apples, oranges, bananas), whole wheat salt free pretzels (on occasions), shakeology, jerky (low sodium).

~Packing food from home for your meals (I do this daily to stay on track!)

~If you are going out to eat order first and do a little research of what is healthy on the menu! Don’t be peer pressured into eating garbage!!

~Just say no to food trucks! There are seldom ones that are healthy and it’s a very easy way to pack on fat and calories!

~Keep your own coffee/tea clean elements at your desk! Stevia, agave, honey can all be kept right where you sit. Consider using milk instead of creamer as well because it is loaded with sugar and calories!

I hear this one a lot..what time is best for me to work out? Morning, afternoon, night time?

The biggest thing to remember is that there is no right or wrong time of the day to workout...the best time is the time you will get your work out in!

If you are not a morning person and cannot switch up your schedule, chances are trying to force that habit is not going to work well.

My tip: schedule your workouts like any other appointment you have (doctor's, hair appointment, etc) and make it non-negotiable.

If someone asks you if you are free say NO! This is your dedicated work on self time and we need it! Don't feel guilty, you scheduled it!

Workout when you have the most energy and are the most excited to throw on those work out clothes and move your booty!!

So I have had this come up a lot lately so I figured I would explain and go over this!

Meal prepping- different for everyone I suppose but for me this means setting one day (usually a weekend day or a day off) and cooking in bulk most of what I will need for meals during the week.
    *Includes: meats (chicken, extra lean ground turkey, lean beef on occasions etc.), cutting up veggies for ease, baking protein bars, cooking any pastas/rices etc.

Why?
We are all SO busy...eating should not be stressful nor should it be unhealthy. Living a busy life should not prevent you from having a lean and clean body! So writing out a grocery list, meal plan, and prep list for the weeks helps keep  me on track and from grabbing junk foods! It's just easier that way other wise I am likely to reach for one of my boyfriends cookies/pretzels/ other junk I should not eat (he has the metabolism of a 12 year old boy).

This keeps me on track, meeting my goals, and it sure as heck saves money at the store knowing what to grab!!

So what do you do?
I decide what I need for the week and then measure and portion it out so that I can just grab and go with my meals!

Next step...
decide what you want to eat and what you can prep ahead of time, prepare, package, enjoy :-)

What do you cook in bulk?