Meal Prep Monday

๐๐ซ๐ข๐ง๐ ๐ข๐ง๐  ๐๐š๐œ๐ค ๐Œ๐ž๐š๐ฅ ๐๐ซ๐ž๐ฉ ๐Œ๐จ๐ง๐๐š๐ฒ๐ฌ ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐๐ž๐ฐ ๐˜๐ž๐š๐ซ โฃ
โฃ
๐˜š๐˜ฆ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ถ๐˜ฑ ๐˜ง๐˜ฐ๐˜ณ ๐˜ค๐˜ฐ๐˜ฏ๐˜ท๐˜ฆ๐˜ฏ๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌโ€ฆ โฃ
โฃ
I donโ€™t have time. โฃโฐ
Itโ€™s too expensive. โฃ๐Ÿ’ธ
โฃ
All common excuses, but all totally preventable. Meal prep, plan healthy meals ahead, stick to a budget, donโ€™t eat out.ย ๐Ÿด๐Ÿ“โฃ
โฃ
๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ˆโ€™๐ฏ๐ž ๐ ๐จ๐ญ ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค: โฃ
๐˜Ž๐˜ณ๐˜ช๐˜ญ๐˜ญ๐˜ฆ๐˜ฅ ๐˜š๐˜ฉ๐˜ณ๐˜ช๐˜ฎ๐˜ฑ โฃ
๐˜“๐˜ฆ๐˜ข๐˜ฏ ๐˜Ž๐˜ณ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜›๐˜ถ๐˜ณ๐˜ฌ๐˜ฆ๐˜บโฃ
๐˜Š๐˜ฐ๐˜ฐ๐˜ฌ๐˜ฆ๐˜ฅ ๐˜‰๐˜ณ๐˜ฐ๐˜ค๐˜ค๐˜ฐ๐˜ญ๐˜ช ๐˜ด๐˜ญ๐˜ข๐˜ธ โฃ
๐˜Š๐˜ฐ๐˜ฐ๐˜ฌ๐˜ฆ๐˜ฅ ๐˜Š๐˜ข๐˜ถ๐˜ญ๐˜ช๐˜ง๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ ๐˜™๐˜ช๐˜ค๐˜ฆ โฃ
๐˜Š๐˜ข๐˜ถ๐˜ญ๐˜ช๐˜ง๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ, ๐˜ฎ๐˜ถ๐˜ด๐˜ฉ๐˜ณ๐˜ฐ๐˜ฐ๐˜ฎ๐˜ด, ๐˜จ๐˜ณ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ฃ๐˜ฆ๐˜ข๐˜ฏ๐˜ด, & ๐˜ต๐˜ฐ๐˜ฎ๐˜ข๐˜ต๐˜ฐ ๐˜ฃ๐˜ญ๐˜ฆ๐˜ฏ๐˜ฅ โฃ
๐˜Š๐˜ฐ๐˜ฐ๐˜ฌ๐˜ฆ๐˜ฅ ๐˜‰๐˜ณ๐˜ฐ๐˜ค๐˜ค๐˜ฐ๐˜ญ๐˜ช โฃ
โฃ
Throughout the week I can mix & match based on what I feel like but I always make sure I have several protein options and ready to go veggies for the week. I portioned out and froze the lean ground turkey (๐˜ ๐˜ถ๐˜ด๐˜ฆ ๐Ÿฟ๐Ÿน% ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ฃ๐˜ช๐˜ต ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ง๐˜ญ๐˜ข๐˜ท๐˜ฐ๐˜ณ) and have more frozen shrimp, eggs and egg whites for protein options. Iโ€™m also stocked on baby spinach and shredded iceberg lettuce for extra greens. โฃ
โฃ
Also on hand I have plenty of shakes, oatmeal packets, rice cakes, greek yogurt, and natural peanut butter for snacks and fillers throughout the day. โฃ
โฃ
๐—ช๐ก๐š๐ญโ€™๐ฌ ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ฅ๐š๐ง ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค?

138266441_10100167500261886_5108365792084217116_n

The Easy Button

โšก๏ธ ๐˜š๐˜ฉ๐˜ช๐˜ง๐˜ต ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ข๐˜ด๐˜บ ๐˜ฃ๐˜ถ๐˜ต๐˜ต๐˜ฐ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ณ๐˜ฆ๐˜ด๐˜ฆ๐˜ต ๐˜ฃ๐˜ถ๐˜ต๐˜ต๐˜ฐ๐˜ฏ. โฃโšก๏ธ
โฃ
I saw this concept the other day and fell in love. โฃ
โฃ
It can be really easy to cope with our emotions with the easy button.
โฃ
Things likeโ€ฆ โฃ
๐˜Œ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ๐˜ฐ ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ. โฃ
๐˜‹๐˜ณ๐˜ช๐˜ฏ๐˜ฌ๐˜ช๐˜ฏ๐˜จ.โฃ
๐˜Š๐˜ฐ๐˜ฎ๐˜ฑ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ. โฃ
๐˜‘๐˜ถ๐˜ฅ๐˜จ๐˜ช๐˜ฏ๐˜จ.โฃ
โฃ
Chances are after pressing that easy button, sure youโ€™ll get some temporary relief, but youโ€™ll also be left with even more guilt, shame and negativity to follow. โฃ
โฃ
But what if, instead of going for that easy button you decided instead to hit the reset button. โฃ
โฃ
๐“๐จ๐จ๐ค ๐š ๐ฆ๐ข๐ง๐ฎ๐ญ๐ž ๐ญ๐จ ๐›๐ซ๐ž๐š๐ญ๐ก๐ž. โฃ
๐‰๐จ๐ฎ๐ซ๐ง๐š๐ฅ. โฃ
๐†๐จ ๐Ÿ๐จ๐ซ ๐š ๐ฐ๐š๐ฅ๐ค. โฃ
๐ƒ๐จ ๐ฌ๐จ๐ฆ๐ž ๐ฒ๐จ๐ ๐š. โฃ
๐ƒ๐ซ๐ข๐ง๐ค ๐š ๐ ๐ฅ๐š๐ฌ๐ฌ ๐จ๐Ÿ ๐ฐ๐š๐ญ๐ž๐ซ. โฃ
๐„๐ฏ๐ž๐ง ๐ญ๐š๐ค๐ž ๐š ๐ง๐š๐ฉ. โฃ
โฃ
While in the moment, that reset button is a bit tougher to press, it can very well be that one thing you need to pause, recharge, and feel just a little bit better for the long term. โฃ
โฃ
Think about what your default easy buttons are to press. โฃ
Then, start to consider some reset buttons you can replace those habits with. โฃ
โฃ
Write them down, keep them in a place you can see daily. โฃ
โฃ
And while initially it’s going to be tough to choose the RESET over what’s EASY, with time you’ll build up a very positive habit. โฃ
โฃ
One that’s not easy but so worth it. โฃ๐Ÿ™Œ
โฃ
๐—ช๐ก๐š๐ญ’๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ-๐ญ๐จ ๐ž๐š๐ฌ๐ฒ ๐›๐ฎ๐ญ๐ญ๐จ๐ง ๐ญ๐จ ๐ฉ๐ซ๐ž๐ฌ๐ฌ?
I know for me letting my anxiety spiral and overeating are my go-to’s, so I’ve been working on replacing that with going outside for a walk or reaching out for help and social interaction instead.
136062217_10100166560510156_5808809607630437610_n

Meal In Minutes

Iโ€™ve been loving this combo and you could easily have a meal in minutes:
Sautรฉ mushrooms & mix in green beans and diced tomatoes.

I usually serve over this cauliflower risotto blend with ground turkey, goat cheese, and baby spinach.

So goodย ๐Ÿ

133854080_10100165710453676_6388095402278134832_n

Resolutions

๐‹๐ž๐ญโ€™๐ฌ ๐ฌ๐ญ๐จ๐ฉ ๐ญ๐ก๐ž ๐๐ž๐›๐š๐ญ๐ž ๐จ๐Ÿ ๐ฐ๐ก๐ž๐ญ๐ก๐ž๐ซ ๐๐ž๐ฐ ๐˜๐ž๐š๐ซ๐ฌ ๐ซ๐ž๐ฌ๐จ๐ฅ๐ฎ๐ญ๐ข๐จ๐ง๐ฌ ๐š๐ซ๐ž ๐ ๐จ๐จ๐ ๐จ๐ซ ๐›๐š๐. โฃ
โฃ
๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ฎ๐˜บ ๐˜ต๐˜ข๐˜ฌ๐˜ฆ:โฃ
If setting a New Years Resolution is going to motivate you to make positive changes, by all means, do it.โฃ
โฃ
On the flip side, if your News Years Resolution is going to stress you out, and set you up for another stop & start roller coaster, then it may be time to reconsider.โฃ
โฃ
๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ˆ ๐›๐ž๐ฅ๐ข๐ž๐ฏ๐ž ๐ข๐ง: โฃ
โฃ
๐˜š๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ช๐˜ด๐˜ต๐˜ช๐˜ค ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด ๐˜ธ๐˜ช๐˜ต๐˜ฉ๐˜ฐ๐˜ถ๐˜ต ๐˜ข ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ข๐˜ต๐˜ฆ. โฃ
โฃ
And these goals will only happen when we create realistic action items to surround them. โฃ
โฃ
So maybe this year instead of focusing on losing those 20 lbs by February, โ€œtoningโ€ up or cutting out carbs for the year, you think about things like drinking more water, getting in 10K steps a day, or getting your first pull up. โฃ
โฃ
Notice how those are all action related? ๐…๐ซ๐จ๐ฆ ๐จ๐ฎ๐ซ ๐š๐œ๐ญ๐ข๐จ๐ง๐ฌ ๐œ๐จ๐ฆ๐ž ๐จ๐ฎ๐ซ ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ. โฃ
โฃ
So instead of focusing on your results as goals, focus on the process to get there and create goals around that. โฃ
โฃ
Understand that youโ€™re not going to be perfect everyday. โฃ
Understand that youโ€™re probably going to want to quit many times throughout the year. โฃ
Understand that itโ€™s probably going to go much slower than you want. โฃ
โฃ
But so long as you do not quit, this can be the year your resolutions stick around all year long.โฃ
โฃ
No crazy detox, cleanse, or 2+ hours workouts necessary. ๐˜ˆ๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฆ๐˜ข๐˜ต ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ค๐˜ฉ๐˜ฐ๐˜ค๐˜ฐ๐˜ญ๐˜ข๐˜ต๐˜ฆ ๐˜ฅ๐˜ถ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด ๐˜ต๐˜ฐ๐˜ฐย ๐Ÿ˜‰ย โฃ๐Ÿซ
โฃ
XO โฃ๐Ÿ˜˜
โฃ
๐—ช๐ก๐š๐ญ ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐š๐œ๐ญ๐ข๐จ๐ง ๐ข๐ญ๐ž๐ฆ๐ฌ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐œ๐จ๐ฆ๐ฆ๐ข๐ญ๐ญ๐ข๐ง๐  ๐ญ๐จ ๐ข๐ง ๐Ÿ๐ŸŽ๐Ÿ๐Ÿ? โฃ

135785156_10100166444861916_6486184252367022921_n

Self Care is How you Take your Power Back

Learning to slow the F* down.ย ๐Ÿง˜โ€โ™€๏ธโฃ
โฃ
If thereโ€™s one thing dealing with changes to my workouts has taught me itโ€™s this: โฃ
โฃ
๐˜”๐˜บ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ๐˜ฆ๐˜ฅ ๐˜ข ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ. โฃ
โฃ
Iโ€™m still a work in progress but learning to slow things down and embrace some positive changes to take care of myself and improve my health. โฃ
โฃ
๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐š ๐Ÿ๐ž๐ฐ ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ˆโ€™๐ฆ ๐Ÿ๐จ๐œ๐ฎ๐ฌ๐ข๐ง๐  ๐จ๐ง: โฃ
โฃ
Shifting high intensity workouts and interval training with low intensity steady state activity (lots of walks and just prioritizing daily steps).โฃ
โฃ
Cutting back of caffeine (you know I love my coffee but sticking to one cup a day & then switching to decaf). โฃ
โฃ
Supplementing with fish oil to help with inflammation and increasing my fat macros. Fat plays a huge role in hormonal health. โฃ
โฃ
Trying to regulate sleep with a similar bedtime and wake up time, give or take a few hours. โฃ
โฃ
Incorporating more stretching, mobility, and yoga cause Iโ€™m still an antsy pants and need to move too. โฃ
โฃ
Learning to manage my anxiety & stress through ways other than fitness. Iโ€™ve been trying to do more cognitive behavioral therapy (aka mindset tactics), prayer, and reaching out to family and friends more. โฃ
โฃ
Asking for help where I need it, and yes, this includes therapy.โฃ
โฃ
I wanted to share in case you’re in need of a little extra self care too.ย ๐Ÿคโฃ
โฃ
And while yes, hopefully one day I can get back to my crazy HIIT workouts, burpees, and running, I’m learning to appreciate this season that I’m in too. โฃ
โฃ
๐˜๐˜ฐ๐˜ธ ๐˜ข๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฑ๐˜ณ๐˜ข๐˜ค๐˜ต๐˜ช๐˜ค๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ค๐˜ข๐˜ณ๐˜ฆ ๐˜ช๐˜ฏ ๐Ÿธ๐Ÿถ๐Ÿธ๐Ÿท?

134335650_10100165435789106_4528387969324150687_n