FITspiration Lifestyle Tip #4: Prep & Plan

Hello my fit friends,  I am excited to dive into one of the most important FITspiration Lifestyle tips on today's post!  I am certain that this will ensure that you're giving it your best shot with starting (and keeping) a healthy, happy lifestyle.

Let's face it, we are a busy society.  Whether you are a busy SAHM or a working mom, there is always a never-ending "To-Do" List on top of your every day challenges.  Is it "easier" to go to a drive thru?  My answer is no!  It's not easy dealing with the sluggish feeling you have from eating overly processed food.  It's not easy struggling to wake up early, because of lack of energy due to eating junk.  It's not easy carrying around unnecessary extra weight.  Planning ahead with meal prep will be the key to making sure you are nourishing your body with an abundance of healthy meals.

I have found that setting aside a few hours on a Sunday to prep meals and snacks for the following week, makes my life feel a lot less hectic. I wake up knowing I have a jar of Blueberry Banana Overnight Oats awaiting me. 

I always have some sort of bar in my purse for an emergency snack, like my current fave Peanut Butter & Jelly Quest Bars (which by the way can also be a healthy dessert option, especially if you nuke it for 20 seconds)

Our last few Sundays, we have prepped grilled chicken to be used for a variety of recipes we already use.  Most of the time, the meat is what takes the longest to cook. Plus, we just love grilled chicken!  We also prepare a pot of black beans, diced tomatoes, and quinoa/brown rice medley.  Sofie loves it!

Here are some other meals/snack ideas that can be prepped ahead of time:

Breakfast: 

1. Spinach Breakfast Casserole

2. Banana Oatmeal Muffins

3. Overnight Oats

Lunch/Dinner:

1. DIY Burrito Bowl

2. Lemon Garlic Shrimp over Cauliflower Mash

3. Quinoa & Ground Turkey Peppers

4. Quinoa Fried "Rice"
5. Individual Salad portions

Sides/Snacks:

1. Mean Green Juice (one of our faves!)

2. Creative Carrot Juice

3. Mixed Nuts

4. Protein Bars

5. Individual servings of Veggies or Fruit

You can do something as simple as making individual "grab-and-go" snacks.  I like to make our own Mixed Nuts and put them in tupperware.  Grab a handful to hold me over before dinner.  Get snack-sized ziploc bags and put carrots in there to be readily available as you run out the door.

...

The second part of this post can also be geared towards exercise.   There are certain "rituals" and habits that I find can prepare me to commit and succeed in my fitness goals.

I am "one of those" that prefer to workout in the morning, especially now that I have an active toddler that wakes up at 6am.  Allow me to re-phrase and state that I need to workout in the morning!  While I pump iron at the gym, Little Miss gets to have some social interaction with other kids/adults and let out some of that energy (she has a lot!)

Here is a list of what I personally do the night before:

1.Lay out workout clothes.
2. Pack my gym bag.
3. Pack Sofie's bag with her necessities.
4. Refill my purse with snacks (protein bar, banana, nuts)
5. Water bottle on my night stand.

This saves me a lot of time and stress!   It takes maybe 5-10 minutes versus 25 minutes the morning of, which includes a hungry toddler, hungry great dane, cup of coffee for my sanity, and squeezing in quality time with the hubby before he leaves for work.

If you plan to work out in the morning, go to bed an hour earlier so you can wake up and still feel rested.  If you want to work out on your lunch break, eat lunch at your desk while you wrap up emails.  If you want to workout after work, bring your gym bag and go straight to the gym.  Maybe even prep your dinner ahead of time so you can put it together more quickly.

When I finally decided to be more consistent with my routine, I started to make events in my calendar for my workouts.  Much like a lunch date or dentist appointment, it was something I committed to and needed to show up for.  Aaaaand maybe I am a little type A ;)

 

Most importantly, get your mind right! Preparing ahead of time will subconsciously get the wheels turning. As I lay my clothes out for the next morning, I am mentally preparing myself to wake up and start my day off on the right foot.  My hubby prefers to workout during lunch, or after work.  He gets his gym bag ready with everything he needs and brings it with him.

Being a busy mom can be overwhelming and stressful at times, and life happens.  Things happen that I may not be able to control, but at least I will feel as prepared as I can going into each day.  Like anything in life, being consistent will turn these "tips" into habits.  Going to the gym in the morning is now a habit and a part of my routine, much like making my daughter breakfast or going to the grocery store.  It's something I make time for in my daily life and I plan accordingly.

I hope this helps give you ideas on how you can plan or prepare yourself for staying committed to a healthier, happier life.

 xoxo

Lex

Blueberry Banana Overnight Oats

Yum, yum, yum! You are going to love this quick and easy meal prep. If you have a sweet tooth like me, you will really love it.  Here is where I found the recipe (18 others!).  We bought our mason jars (1 pint) at Costco: only $6 for a pack of 12! Below is our recipe for 1 mason jar, so be sure to multiply the amount of days you'd like to prep for.

Blueberry Banana Overnight Oats

Ingredients:

1/3 cup rolled oats

1/3 cup Almond milk

1/3 cup Greek Yogurt

1/3 cup blueberries

1 banana

1/3 cup KIND Peanut Butter Whole Grain Clusters (found at Target)

OR Something else crunchy (like nuts)

Directions:

1. Mix first 5 ingredients together into mason jar (or other air tight container) and secure lid tightly.

2. Let set overnight (at minimum 3-4 hours)

3. Wake up the next morning, top off with clusters and ENJOY!

How easy is that?  Not only is it delicious, but it starts your morning off right with some protein and complex carbs (which you need for energy to workout!).

I'm really excited to try some of the other ideas, maybe something with peanut butter (my fave!)

Hope everyone has a positive and healthy Tuesday!

 

Banana Oatmeal Muffins

mmm, Mmm, MMM! This is a super easy recipe and is really tasty with healthy ingredients. It's a win-win! I love to enjoy 1 (ok, sometimes 2) with my morning coffee, and both Rob & Sofie love them as well. Makes me heart happy. :D

Banana Oatmeal Muffins

Oops, I switched the name! Haha

 I originally got my recipe here.

Ingredients:

2.5 cups old fashioned oats
1 cup plain low fat greek yogurt
2 eggs
1/2 cup honey
2 tsp baking powder
1 tsp baking soda
2 TBSP ground flax seed
1 tsp vanilla
2-3 ripe bananas 
1/2 cup mini chocolate chips (yes!)

Directions:

1. Preheat oven to 400 degrees. Spray tin with non-stick cooking spray or line 12 muffin tins with silicone or foil liners.
2. Place the oats in the food processor(I use my Vitamix) and pulse for about 10 seconds.  Add remaining ingredients.

3. Process until everything is mixed together and oats are smooth.

4. Divide batter among cupcake liners, and bake for 15ish minutes, or until toothpick comes out clean.

5. Cool on wire rack, and then ENJOY!

I just saw that the blog I swiped this recipe from is now baking at 350 degrees, I will have to try that next time.  My oven bakes things a little quicker, so I tend to shave off 3-5 minutes and check the goods a few times.

This is a great "Sunday Food Prep" item, if you want something quick and on the go.  Plus, it has mini chocolate chips in it!

I love baking, and would like to make an effort to bake more often.  My sweet tooth is always looking for a fix ;)

 In addition to my bake sesh, hubby & I participated in the Tempe International Triathlon yesterday.  It's been a tradition with his side of the family for as long as we have been together(and more)  I think it's an awesome way to encourage each other to stay active and another fun way to spend time together.

Our relay team name was "Tri Anything": Rob swam(and ran for another team), my fellow fit step-mama, Amber, did the bike, and yours truly finished it up with the run. It's something we look forward to every year and every year I get really pumped and vow to do my own triathlon by myself.  One day. Hopes and dreams, people!  It's good to make both short-term and long-term goals. Does 5 years count as long-term? Hehe

Sofie cheering us on, Hubby & I before the run, and the family participants this year!

It's also a tradition to take a pic of us flexing! Good times with a great family. ♥

 Ok, time to keep this Monday as productive as possible.  Make it a great day!

 Lex