Tag: productivity

Why Meal Prep?

If you’ve ever followed anyone who is into health and fitness, they probably talk about meal prep and show you how to meal prep. I recently heard from my husband that a friend of his, who is interested in joining our health and fitness community, had never even heard of meal prepping, so I thought to myself, maybe other’s need to know why meal prep is so easy and important, and how to do it… Here are my top 5 reasons to meal prep (and don’t worry, I have plans for next week to share my weekly meal prep plans)

  1. It saves time! I make a plan on usually Saturdays or Sundays and then go shopping for the week. It takes me a total of two hours I would say to make the plan, go to the store, and put the food away. I don’t have to do any more thinking and I don’t have to take extra trips to the grocery store. This may look different if you live in NYC for instance though. If you do go to the grocery store more than once a week, you go in with a plan and leave with what you need. The meal planning makes it less likely for you to buy random junk.
  2. It saves money! Now I’ll be honest – we have been known to waste some food since we meal prep for the week (and would love suggestions to avoid this), which drives me crazy (and something we’re working on), but we eat out less and we order less. When I wasn’t so into meal prepping, we would eat out regularly or order delivery more than once a week… While I still love a good take out night and a good date night, we plan those… It no longer becomes a random choice to enjoy someone cooking for us, and we honestly enjoy it more and we save money by not eating out so much. Plus we’re finding ways to enjoy take out tasting food with less calories and more importantly, less sodium.
  3. Mornings go faster! My husband and I eat the same thing each week for breakfast so we just grab and go. Almost regularly I have an egg bake made for him that he can just take and heat up at work. For me, I  like to switch it up weekly, but I like to eat the same thing each day in a week. This week is overnight oats and I just grab and go.
  4. You’ll be more likely to try something new. When I have a lot of time to meal prep, I always find really exciting new recipes and avoid the mundane same 5 recipes. While I definitely have my go to meals, we’ve come across some amazing recipes that both my husband and I cook.
  5. The obvious one – it’s healthier! We know what we are eating, when we’re eating, and have more control of what we’re eating. We’re able to plan for our dietary needs right now and not hope that there is healthy food in the house to eat.

The best part is it is easier than it looks. Meal prep can be as simple as cooking up some protein, chopping some veggies, and prepping some breakfast.

 

Thinking about posting my weekly meal prep recipes and plans? Let me know if that is something you’d be interested in reading!

Stop Saying You Don’t Have Time!

workout

 

This post may not be received well by everyone, but I think it is important to give some tough love… and that is… stop saying you don’t have time to workout and be healthy! If you really want it, you’ll find time… It might be hard to find the time and that’s what I’m here to do – help you find that time… but if you really want to live a better, healthier life, you’ll start prioritizing your health and stop blaming your busy schedule on your inability to workout a few days a week.

So you might be thinking what does this girl know? She works out 6 days a week and is pretty healthy and fit so it’s easier for her… and you know what, you’re right, but I wasn’t always like this and I sacrifice things like sleep or watching TV to get a work out in. Don’t believe me? Let me explain a typical day…

I need to leave my house at 6:10 to get to the train. If I work out, I’m up at 4:30 and if I have a rest day, I’m up at 5:15. During the day, I am a learning specialist and spend my time working with students from 8:00 – 3:00 (and yes my commute is over an hour and a half)… I am currently getting certified to be a Wilson Dyslexia Reading Specialist so I work with my practicum student from 3:00 – 4:00. Then I tutor (Monday – Thursday) from about 4:15 – 6:30. After that I take the hour and a half train ride home. On Tuesdays I actually get home at 8:30, Wednesdays I go to a dance rehearsal until 9:30, and Thursdays I have a team call until 9. I also have to find time to eat dinner, say hello to my husband, and get ready for the next day. On top of that I am a Beachbody Coach so have to find time to help my clients, am currently getting certified in 2B Mindset, am completing the coursework for the Wilson Certification, and work for two other nonprofit organizations…

I don’t write what my day is like to complain or say I am busier than you, but I am writing to show you that if you want it, you can find the time. 4:30 sucks and I HATE that alarm clock but if I didn’t work out then, I would say I don’t have time to work out… But I know if I take care of myself for 30 minutes a day, I am going to add years to my life. I owe that to my family and to myself. I also know that my workouts give me energy… sure I’m tired at 4:30, but give me a 30 minute workout, and I am beyond ready for everything else in my day.

So here are my steps to finding time to take care of you.

  1. Write down your goals. Don’t just say you want to lose weight but be really clear and these can constantly change. My goal right now is to get my body in the best shape possible because soon we’ll begin trying to start our family and I know my health is important for that.
  2. Map out your day… and like really map it out… There will always be things that come up that will change your schedule, but knowing it, allows you to see when you can work out.
  3. Decide on a workout plan that will work with your goals and your availability. Right now I’m completing an online program that is only 4 days a week and between 30 – 40 minutes a day, which works so well with a busy schedule like mine.
  4. Schedule your workout times for the week. Write it down! You won’t cancel on a doctor so why would you cancel on what would prevent you from visiting the doctor.

Still not sure… spend a week writing down what you do throughout the entire week… and be specific… Then look at your week – how much time did you scroll through facebook or watch TV, or sleep maybe more than you needed to?

Want help? Let me know! I can help you schedule out your day, recommend a workout program, or send you daily messages for accountability! Send me a message on cair4health@gmail.com if you want this help…

If not and you still think you don’t have time, you probably aren’t ready for this change or you may have other priorities… and that’s TOTALLY OKAY… I know plenty of really busy people with other priorities, but be truthful with why you are not working out. If you want it, you’ll find the time.