Life is a Series of Sprints

Last month I had the honor of hearing Todd Durkin speak a couple of times at IdeaWorld. Now, I’ve talked a couple of times about my experiences at the conference already here on the blog. But I’ve had this really on my mind and I want to share it with you!

What if life isn't a marathon? What if, instead, it's a series of sprints? Are you ready to sprint with me!?

“Life is not a marathon. Life is a series of sprints and recoveries.”

This was something said by Todd Durkin during his keynote address to BlogFest. It resonated with me then and has been on my mind ever since. I can get caught up in the marathon mentality pretty easily. There is always more I should be doing and I just have to keep working at it, right?! Sound familiar?

This mentality has been something I’ve struggled with for a long time, but the past couple of years have really highlighted it. And I will be honest…I think it’s at least part of the reason that I have had so many health issues the past year. I always want to push harder, longer, do more. So when I got back from the conference, all that energy wanted to go into working more, even has I said that I was going to try to stay more balanced!

Well, my plans for the past month and all I wanted to work on and do kinda fell apart. My body had other plans, leading to me getting sick twice within 3 weeks and just overall struggling to keep up with my basic responsibilities! But as I’ve been recovering, this idea of sprints and recoveries really has just been repeating in my head. In the past, any time that I have been sick or unable to make progress for a while, I have gotten overwhelmed and stressed with the idea of all the things I wasn’t doing.

But what if I view this time as a recovery? What if instead of getting stressed and overwhelmed, I view it as time to get ready for that next hard sprint?

So this is what I’m trying to do now. To be kinder to myself and hopefully view things with more understanding. Life isn’t a marathon….I don’t always have to be ON and neither do you! So if this resonates with you…if this is something that you have struggled with too, I hope this helps you make that mentality shift.

Are you ready for your next sprint?!

If you want to join in with me on this next sprint, one way to do that is by joining on on the #AssOffTheCouch September Challenge from Couch to Active! There will be a ton of awesome prizes being given out and it will be a lot of fun! The challenge starts September 1st (TOMORROW) so don’t wait! Use the code 7022smus to get 30% off your registration, bringing the price down to $11.90! Register here

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Fitness Gear – What I’m Loving Right Now!

Hey y’all! ……

Ok, so a lot of the gear I’m loving right now, fitness wise, are things I got from BlogFest! Our sponsors were so generous and there were a lot of awesome vendors at the IdeaWorld Expo as well! Some of this fitness gear has become things I’m using every day and am absolutely loving.

Looking to update your gear or try something new? Here are the things I'm using all the time right now and loving!

Takeya water bottle!

pink-water-bottle

Guys…This water bottle is amazing! Drinking enough water is so important and this bottle keeps it cold for so long! I don’t know about you, but I hate room temp water. It’s just the worst. Having cold water means I will actually drink enough! I fill it up with ice before I head to my “regular” job and will refill it at least a few times during my shift. The handle makes it easy to carry around and I love the dual lid design.

Plus, look at that color!!! It’s such a fun and vibrant pink!

Vooray bag

grey-and-black-gym-bag-duffle

 

The first time I saw Vooray was on Instagram around a year ago and I have been in love ever since! So when I saw that they had a booth at the Expo, I had to go down so I could see them in person. After about 4 visits in two days where I tried to talk myself out of buying one…I finally gave in! I am so glad I did! I absolutely love it! Right now, with my schedule, I’m only using it a couple of times a week. But once I (eventually) go full time with my business, I foresee needing it a lot more often!

Jaybird X3 Wireless Headphones

bluetooth-headphones

Before heading to the conference, I had been going back and forth about getting some new headphones to replace mine (they were slowly breaking). Now I’m glad I waited! I got these fantastic headphones as part of BlogFest at the Red Bull booth and they are working great. It took a bit for me to find a comfortable way to wear them. But they are super versatile for how they can be worn, so there is sure to be a fit that is comfortable for everyone! And they are very lightweight. My favorite part though is the clips that you can put on to the back to adjust the fit!

I’ve been wearing them both at work and at the gym and no matter what I’ve been doing they stay in. Full transparency: It took me a day or two to get the fit right for them to stay in like that. The first time I tried to run with them in they fell out immediately. When I ran yesterday they stayed in perfectly the whole time. The run-time has been really good too. I haven’t used them to dead yet, but I’ve used them all night at work and then at the gym with no issues!

Sweat Pink Tank Top

sweatpink-tank-top

This tank top is just so cute and comfy! I love the fit – it’s not super form-fitting, but not really loose and flowy either. It’s pretty much the perfect mix! And now that I’m officially a Sweat Pink Ambassador, I love having a bit of gear to wear and represent!

YMCA T-shirt

Iowa-YMCA-apparel-raygun

Speaking of wearing and representing haha….My YMAC t-shirt is my go-to at least once a week! They are so cute, super comfy and are great to workout in! They were designed for our Des Moines YMCAs by a local clothing company called RAYGUN! (I loved them so much that I bought two!)

I am a big fan of our Y, and of the Y in general. I love the sense of community and support that comes from being a part of them and all the work they do! So I’m thrilled to have a shirt I love to wear to show my love and support of them!

Momentum Wrap

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I’ve been wearing this wrap almost every day since I got it! It’s so comfy, even during a workout. I can’t wait to get a few more from them!

Asics

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Asics are pretty much my go-to brand for shoes anymore, and I’m currently in love with my pair of grey and pink Quantum Gel 180 2! They are versatile enough to go from the weight room to going for a run outside and provide great arch support. I broke 2 bones in my foot a long time ago, so quality shoes are super important to me!

Listening to – Mantras and Macros

fitness-podcast

I get a lot of listening time available to me at my “regular” job, so I love me some podcasts! Now, most of them are history, business, or nerdy geeky fun, but I do listen to one fitness podcast! I found Mantras and Macros recently and have been steadily working my way through from the beginning. I love listening to Mallisa and her guests converse! She has so much great information to share and a lot of her personal story just hits home with me so hard. If you are a podcast lover, I definitely recommend checking her out! (She also has a wonderful blog to go along with the podcast, which I’m sure you will love! You are here reading mine after all :p)

So that is it – just a little snapshot into what I’m loving right now! Do you have any fitness gear that you are really into right now? What about fitness podcasts?! I would love to hear about it, so please leave a comment below!

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Finding Fitness: Shannon from Tough Mom Fitness

Hey everyone! I am so excited to bring back my Finding Fitness series after missing last month! Let me introduce you to Shannon from Tough Mom Fitness. I love her story and her focus on showing a healthy lifestyle to her kids!

Looking for some inspiration on your own fitness journey? Then check out Shannon's story on this month's Finding Fitness!

Background: Can you tell me a little bit about yourself? I help moms find their fabulous. With short, but efficient, workouts and practical nutrition advice I work with moms so they can reach their goals without sacrificing precious family time. I’m a personal trainer and I’m also certified as a health coach. I’m an aspiring entrepreneur working on starting up a 1-on-1 online coaching business along with partnerships in my local community. On the personal side of things, I was born and raised in western Massachusetts. I married a [now former] Marine and we’ve lived in all corners of the US over the course of the last 10 years. We’re currently living in a small town near Savannah, GA. We have 3 daughters under the age of 8 and a lazy rescue dog. I live for coffee & running and I have a serious sweet tooth. I love reading and being outdoors.

 

How did your fitness journey start? What motivated the change? Along with that, what has kept you interested? After my first daughter was born I found myself carrying 25 extra pounds. I went back and forth with diets and exercise but didn’t stick with anything long enough to see results. That same weight was hanging around after my second daughter was born. By the time she was 2.5 years old I’d had enough with what I saw in the mirror. My husband deployed and I got to work on loving myself and making changes. Of course, he came home from deployment and I got pregnant again! After she was born I got to work losing the baby weight as soon as I was cleared to do so. The biggest thing that keeps me motivated is the love I have for myself. I don’t ever want to be back in that unhealthy spot – not in my mind or in my body. My girls also keep me motivated because they all mimic everything I do. Finally, my desire to enjoy my future with my husband is another motivator.

Finding-Fitness

What has been your biggest challenge in your fitness journey and how have you dealt with it? Three months after our 3rd daughter was born my husband deployed for about 7 months. I was working full time at a non-profit at the time and the kids were 3 months old, 3 years old, and 5 years old. I had to figure out how to reach my fitness goals when my life was in chaos. I did it though. I lost 30lbs through home workouts. I had to get up before the kids to get my workouts in (I still do!). I also learned the importance of meal prep so I could make sure that I was eating right.

 

Have you had any setbacks since starting your fitness journey? If so, how did you deal with them? We’ve moved 3 times in just over 2 years. Each move brings plenty of stress and I’m an emotional eater. With each of the moves I give myself the grace to do what I need to do in order to keep my sanity. Then I get right back on track as soon as I can. Usually I don’t stray far. At this point, eating well and working out are so engrained in my life that I can’t get off track for too long. But by allowing myself grace instead of beating myself up I’m in a much better place mentally.

 

What achievement are you the most proud of? Having the courage to step away from a job I was unhappy in and studying to become a certified personal trainer. That was 14 months ago and there’s no way I could have imagined that at this point we’d be living in another state and I’d be starting my own business. Many positive changes have come from that one decision. Oh wait, can I have 2? Back in November I ran a half marathon. By myself – not in a race – just to prove to myself that I could do it.

 

Outside of the physical, what have been some significant changes brought on by your fitness journey? The shift in my mindset. I’m happier now. I love myself now – flaws and all. I have more energy. I have a positive outlook on life. After going through the changes myself I now talk about the importance of mindset all the time.

Finding-Fitness

What are you working towards now? What are your goals and dreams, fitness-wise? Right now I’m working on building my butt. It’s always been flat so I’m working on giving it some definition! Other than that I’d like to run a half marathon again, but this time in a real race.

 

What does a typical training week look like? I workout 6 days a week. Some days have more training than others. I do resistance/strength training 4 days a week. Usually 1 day focuses on my upper body, 1 day on my lower body, and 2 days on full body. Then 2 days a week I do HIIT workouts. Finally, I run 5 days a week. The mileage varies depending on if the older kids are in school or if they’re riding their bikes with me.

Finding-Fitness

What does an average day of eating look like for you? I start the day with a full bottle of water after my workout. My breakfast is either overnight oats or eggs & veggies of some sort with coffee. I drink a protein shake around mid-morning because we’re usually on the go. Lunch is whatever I’ve prepped for the week. I try to keep it interesting so I change it weekly. In the afternoon I eat Greek yogurt and fruit with my coffee. Dinners vary but always contain a protein + starch + veggie.

 

Do you take any supplements? If so, could you tell us a little about what ones and why? If not, why not? I try to take supplements that add to or enhance what I eat, not replace it. With that said, I take the following supplements. Cranberry pills for recurring UTI issues. Probiotics for gut health. Biotin for hair, skin, and nails. Calcium because I don’t drink milk and want to be sure my intake is adequate.

 

What is your favorite exercise? Your least favorite? Running is my favorite by far. Least favorite would have to be balance exercises because I’m really not good at them.

Finding-Fitness

What do you do if you find your motivation lacking? I remind myself of my “why” – the reason(s) that I’m doing this. I also look to see if I need to switch up my workouts due to boredom or my body adapting.

 

How do you balance fitness with work/life/social/etc? How do you “find the time” to workout? I workout in the morning before anyone else in my house is awake. This not only helps me fit it in, but it helps me start the day with a clear mind. My workouts only take 30 minutes so it’s really not that difficult to fit in. When I run it’s typically only for 30-45 minutes as well. That’s a total of an hour – totally doable. For me, if I’m not exercising and eating right then my life isn’t balanced. I’m a stay at home mom and I’m trying to start a business from home. I give of myself all day long so not taking time for myself isn’t an option.

Finding-Fitness

What are your top 3 tips for someone just starting their fitness journey? I actually have a post that outlines the 5 Steps to Creating Healthy Habits. From this, my top 3 are:

  1. Focus on one change at a time. When we decide that it’s time to change we often want to go all in. That’s absolutely the wrong way to approach it. While it may work for a few weeks you’re really just setting yourself up for failure. Without easing into a new life you’re going to get overwhelmed and burn yourself out.
  2. At the end of each week take a look back at what you did. What worked? What didn’t? What should you keep doing and what should you stop? Did you stress-eat ice cream 3 times this week? Then you should probably find a way to combat stress that doesn’t involve food. By doing this weekly you’re able to stay on top of your habits.
  3. Give yourself a month. Changes don’t happen overnight. We live in a world where everyone wants results yesterday. There is no magic pill or shake to make the weight drop quickly and stay off. Losing weight, getting fit, changing your nutrition…it all takes time. This is supposed to be a lifestyle.

 

Anything else you want to share? I’m most active on Instagram and share a lot on Instagram Stories. I’ve recently started a group on Facebook for like-minded women to gather for support, accountability, and advice. I generally cater to moms but any woman is welcome to join us! We’re just getting started and building the group so if you’re interested you can request to join the Tough Mom Tribe.

Sara here again: Thank you Shannon for sharing your story! I hope you all found it as inspiring as I did!

Shannon Dombkowski helps moms find their fabulous. She’s a certified health coach, personal trainer, wellness educator, mom of 3 girls + one lazy dog, blogger and the girlboss behind Tough Mom Fitness. Her passion is helping moms adopt and sustain a healthy lifestyle by making time for moving and nourishing their bodies while improving their mindset. She shares her tips on her blog and various social media sites. You can follow along on her blog, Instagram, and Facebook.

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Keeping it Simple – This Week’s Meal Prep

Ok, so this prep is actually from a couple of weeks ago, before I left for BlogFest and IdeaWorld. Because I was getting ready to leave, I didn’t really get the chance to actually post it! But I really love how this one turned out, so here it is! (Want to read more about the conference? Check out my experience and thoughts!)

Enjoy!

Get going on your week faster and easier with this simple meal prep!

I kept my snacks pretty simple this time around. The sliced chicken and cheese is my current favorite snack and definitely helps tide me over between breakfast and lunch! And the hard-boiled eggs are a great boost for me when I get home from work, before I head to the gym. What is your go-to pre-workout snack? I would love to give it a try!

snacks

For Draz’s main dishes, I made two of his favorites: Island-Style Pulled Pork and Freezer-Ready Turkey and Bean Burritos! I made extra burritos, since I was hoping some would be leftover for him to enjoy while I was gone. I will be posting my recipe for these soon, but until then, here is the recipe that I started out using!

meal-prep-main-dishes

For my own main dishes, I made one favorite and one new: Healthy Baked Italian Sausage and Peppers and Cauliflower Chowder. I serve the Sausage and Peppers with steamed cauliflower rice (I love the frozen Bird’s Eye varieties). The Chowder I made a few small changes to

  • turkey bacon instead of regular bacon
  • a little bit of grapeseed oil instead of butter
  • unsweetened almond milk instead of 2% milk
  • 1-2 tbsp dried parsley instead of fresh

cauliflower-chowder

I like a thicker chowder, so I also simmered it a bit longer. And when it was done simmering, I ladled out a few cups worth and blended it, then added it back in. I think it turned out great and will definitely be making this delicious recipe again!

Want to make my dishes for yourself? Here is the grocery list for my main dishes!

Do you prefer chowder or soup? If you like chowder, how do you thicken yours up? I would love to hear your thoughts, so please leave a comment below!

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Quick, Healthy, and Tasty Meal Prep

Hey everyone! Settling back into your routine after last week’s holiday festivities? Even with Draz and I not doing much here, I know things have calmed down a bit this week. I’m gearing up for a lot of things coming up here, so quick and healthy meal prep has been my main focus lately! This week’s meal prep were wonderful and only took a few hours to put together!

Enjoy!

Get your week started right and save time with this quick, healthy and tasty meal prep!

Once again, I forgot to take pictures of our snacks. These honestly haven’t been changing much lately, though this week I really only put together a couple of snacks total. (I know, shocking!)

main-dishes-food-prep

But our main dishes more than make up for that. Not only are they oh-so-pretty and colorful, but these dishes turned out delicious! For me, I made more Chicken Burrito Bowls and Kielbasa, Peppers, Onion and Potato Hash! This hash is seriously one of my favorite dishes! So filling, healthy and very savory. The one main change I made to the hash was using sweet potatoes instead of regular. Just plan for longer to saute the potatoes a bit longer than the recipe calls for. For the burrito bowls, I might use guacamole instead of chopped avocado. I think the using lime juice to keep it from browning didn’t work quite as well for me this time around. Still was tasty, but didn’t hold up as well as it did last week.

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For Draz, I made Slow Cooker Beef and Broccoli, Baked Smothered Chicken, and Skinny Lasagna Rolls. A couple of these ended up having extra servings that I got to enjoy later 🙂 His favorite for the week was definitely the Beef and Broccoli! So tasty and it only takes 15 minutes or so to get going!

Here is the macros breakdown for the week:

meal-prep-if-it-fits-your-macros

Want to give this one a try yourself? Get your downloadable grocery list here!

That’s it for this week! As I said earlier, I’ve been pretty focused on quick and simple recipes lately. Lots coming up, and some of it even has to do with the blog! I am headed to Las Vegas in a little over a week for BlogFest and couldn’t be more excited for it! I’m sure I will have a lot to share with you afterwards!

Any trips or vacations coming up for you? I would love to hear about it, so please leave a comment below!

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What is the Best Time of Day to Workout?

Whether you are just getting started on your fitness journey or have been at it for a while, I’m sure you want to get your best results! I know I want to get the best workout possible. After all, we are already taking out some serious time out of our day to work on our fitness, so we want to know when the best time to workout is. After all, we want the best results from that time, right?

The short answer - there isn't one! Click through to hear about why I think the "best" time to workout is the one that works best for you!

So what is the best time for you to workout? Short answer – There isn’t one. The best time to workout is the time when you will ACTUALLY do it!

When I first started on my fitness journey many years ago, I was obsessed with finding the right time to workout. I ready article after article and came to the eventual, horrible conclusion – You are supposed to do morning workouts. Now, I am seriously not a morning person. Not even close. But that is what expert after expert said, so I resigned myself to the fact.

To say that didn’t go well would be an understatement. There were days I managed to get up and workout at the beginning of my day, but those were far and few between. I will admit, I always felt really accomplished on those days that I did get it done! I had done the responsible, right thing to do! It was great! But more often, I was plagued with guilt the whole day for “being lazy” and not getting my workout done when I planned to. (We can talk about my negative self talk another day – that is something I still struggle with today)

But the workouts themselves didn’t always go very well either! I had a really hard time waking up, which led to a few clumsy injuries. And I had a harder time pushing myself too. So my workouts themselves weren’t as effective as I wanted them to be. I just didn’t have the energy I needed to really go hard!

The other issue that came up with this failure to consistently do my morning workout – I would then do my workout after work, but still try to get to bed early enough to wake up for next mornings workout. So then I would be trying to force myself to go to sleep not too long after my workout, and then getting frustrated that I couldn’t fall asleep.

You can see how this all got to be pretty terrible, right?!

A couple of years ago, I got fed up with this whole cycle. I was stressed all the time and felt pretty horrible about myself and my lack of willpower. Plus, I had started to notice that when I worked out after work, I pushed harder and still felt good, even though it was the “wrong time.” So I decided to do a bit of an experiment.

For one month, I would plan for my workouts to be after work. No more getting up earlier or going to bed earlier. This still requires willpower of course. There are many days after work where I don’t want to do much of anything. But I wanted to see if there would be much of a difference.

time-to-workout

Not only was there a difference, but it was a big one! I started having more energy, sleeping better and getting more workouts in each week! I felt better about myself and just better in general! And this is when I really realized that there is NO best workout time. In the end, the time that lets you actually get your workout in is much better than some ideal time that doesn’t work well for you.

Do I always get my workout in after work?…No, I don’t. There are days where I get off of work and go home and basically collapse. But overall, I get more and better workouts in after work then I ever did when I tried to do them in the mornings! And I feel better every day because I am getting my workouts in regularly. And that is what really matters to me!

Now, none of this means that you shouldn’t workout in the mornings. If that works for you, that is great! Even if you aren’t a morning person but think it would work better for you, I would encourage you to give it a try! What I really want you to take away from this is that you don’t HAVE to workout at one particular time, and you aren’t failing or lazy if you can’t make yourself workout in the mornings. That might just not be the best time for you!

What has been your experience with timing your workouts? Do you love morning workouts? Hate em? I would love to hear your thoughts and experiences, so please leave a comment below!

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Finding Fitness: Di from Work Out With Di

Hey everyone! I’m so excited to bring you this month’s Finding Fitness interview! Di is so open and honest, and with over 20 years in the fitness industry, she has a lot of knowledge to share! Enjoy!

Looking for some inspiration and guidance on your health and fitness journey? Then Di has you covered! Come check out my interview with Di for some new inspiration, then head over to her blog to check her out as well!

Background: Can you tell me a little bit about yourself?

Oh boy this could be a blog post in of itself.. in a nutshell: I’m a 45 year old woman living in California, though I was born and raised in England. I moved to the USA in 2001 with my husband and we became citizens 3 years ago. We have been married 18 years, no kids (more on that one later), and have one dalmatian. Fun fact: we got married in a hot air balloon! That already tells you we’re non-traditional, and have a quirky sense of humor right?

How did your fitness journey start? What motivated the change? Along with that, what has kept you interested?

I guess it started with school. I wasn’t on any sports teams but I grew up in the 80’s in the era of Jane Fonda and fondly remember doing her workout videos in my living room with my leotard, tights and legwarmers. We had a weekly aerobics class after school and I grew to love group fitness classes. Post-school me and my BFF would go to weekly classes at the local fitness center. Just once or twice a week if it fit into our work schedule (we worked shifts).

For me it wasn’t so much a change in fitness journey but life in general. When I was 23 I got a callback after my annual well woman check. I had some ‘abnormal cells’ on my pap results. After a whirlwind of more tests, biopsies, and laser surgery I was declared “clear” but it was a ‘wake-up call’. I was in a job I hated (retail management) and they say if you find something you love to do you’ll never work another day in your life… so what did I LOVE to do? The only thing I could think of was the group fitness classes! In 1996 at 24 years old I switched careers and earned my group fitness certification and I’ve worked in fitness since.

finding-fitness-di

What has been your biggest challenge in your fitness journey and how have you dealt with it?

When we moved to the USA in 2001 I wasn’t able to work as I didn’t have a work visa. That year was the year of the terror attacks and understandably all visa/green-card applications came to a screeching halt so it took us 7 years to get our green-cards. During that time I gained 25lbs. To say we fully embraced the standard American diet would be an understatement. That combined with moving less (I was playing World of Warcraft with friends), and being so far from family. I wasn’t sure I wanted to return to a fitness career but that possibility was there, so I set about cleaning up my diet, I started running and working out again, and dropped the 25lbs. In 2009 I started working in the fitness industry again.

Have you had any setbacks since starting your fitness journey? If so, how did you deal with them?

I mentioned we don’t have children. One reason for that is that I have a hereditary condition called Polycystic Kidney Disease [PKD]. Cysts grow in and on your kidneys, reducing function. The chances of passing that to my children is 50% and as the condition has no cure, and the treatment is basically eventually dialysis/transplant. That’s a big risk that we weren’t prepared to take so we simply opted out of parenthood.
With the help of diet and exercise I’d been pretty healthy since my cancer scare but 3 years ago I had my first bout of symptoms due to PKD. I was actually teaching a Les Mills CXworx class and the last exercise was prone back extensions. An exercise that was so simple right? I felt “something” pushing into the floor from my abdomen. I came home and slept the rest of the day. I made an appointment with my nephrologist we ran tests. My left kidney was “growing”, as I now had more cysts, and cysts on my liver too. The enlarged kidney has continued to cause me issues and I’ve had to make significant changes. I stopped teaching CXworx, and BodyCombat. As much as I loved the classes they continued to aggravated my left kidney due to movement speed, rotation, and compression. Honestly it was all a “wake-up” call for me. I’ve seen my family members on dialysis, my mum and uncle both have transplants, and I still have an aunt and cousin needing transplants. I could continue to stress my body and cause more damage to my body… or choose to listen to it. I chose the latter. That’s when I began moving into the current era of my fitness journey.

finding-fitness-di

What achievement are you the most proud of?

I started my career in fitness in 1996 and during the last 20 years I’ve done so many forms of fitness. Spinning, running, cycling, weights, pilates, step, aqua, Zumba, Les Mills… but none bring me to the same space as Yoga. I started teaching yoga at a gym in 2010 but in 2014 I took the plunge and did my RYT200. I took my first yoga class at 13 and 30 years later I was teaching it!
Goals are progressive though, when I achieve one I take a break then start looking for others. I’ve run multiple 5k races including two dressed as Santa and the color run was fun! I’ve also run a couple of 10ks, a 1/2 marathon, all of which lead to a few duathlons, a cycling event and and in 2016 I did my first triathlon. As someone who hates swimming that was a task. I’m always the most proud of my last goal, and for me that was the triathlon. Ask me again in 5 years!

finding-fitness-di

Outside of the physical, what have been some significant changes brought on by your fitness journey?

While I did lose 25lbs the fact that I have PKD makes this a health journey not just fitness. Health care providers always ask what blood pressure medications I take as high BP is a symptom of PKD. At 45 most people my age with PKD are on at least one medication. Usually for high blood pressure. Thanks to diet and exercise I’m still at stage 2 of the disease and I want to stay here as long as I can.

What are you working towards now? What are your goals and dreams, fitness-wise?

Right now I’m working towards my RYT500 for my own practice and teaching, and my e-RYT200 to become a yoga educator. I’ve been helping with the current yoga teacher trainees this year and it’s something I’ve found I have a passion for.

What does a typical training week look like?

finding-fitness-di

This has changed a LOT over the last 5 years. I used to actively instruct classes (Les Mills etc) but now since switching class formats I coach more, which leaves me more time and energy for my own workouts. I now only teach 7-10 classes a week, have private clients 4 days a week, and coach a couple of clients online.

Honestly I don’t have a “typical week”, it’s an ongoing schedule I tweak depending on my goals (last year I did a lot of cardio for the triathlon) but this is the current training week for my current goals.

Monday – Weights: Legs & Glutes,
Tuesday -Weights: Shoulders & triceps;
Wednesday -Weights: Glutes, Biceps
Thursday -Weights: Legs, glutes, back,
Friday – Weights: Shoulders & triceps Cardio: Spin Class
Saturday – Weights: Legs, glutes & chest
Sunday – Rest day, usually just walking and yoga.

Everyday – I walk my dog 3 miles in the morning, then 30 mins in the afternoon and 20 in the evening. So I get about 2 hours of walking per day. I also try to get 30 mins of yoga and meditation daily. Plus I move a fair amount in my daily life teaching and interacting with clients. I usually try and get in 2 other HIIT cardio sessions in during the week beside my weekly spin class. Due to my schedule though, this changes. Right now it’s Tuesday and Sunday as I work early Wednesdays and Thursdays. My goal is to start running with my dog again a couple of mornings a week.

What does an average day of eating look like for you?

finding-fitness-diAgain due to my schedule my work days don’t have any consistency. I find meal prepping to be so important for staying on track and would encourage anyone with shift work or lack of time to do the same. Busy days are:

Breakfast is usually a smoothie with spinach, berries, bananas, almond milk, flaxseed meal and protein powder

Lunch is something I usually made ahead of time. Usually a burritto bowl with tons of veggies, beans, salsa, guacamole

Dinner in the week we eat late. Typically we sit down to eat around 7.30-8pm. Typical meals for us include tacos, burger’n’fries, meatloaf, or our favorite: curry.

Snacks: Tofu icecream, pancakes, or dateballs are things I snack on. Depends on the day and activity level.

In case I didn’t mention it already I’m vegan. I’ve been vegan since June 2013 and I was vegetarian for 20 years prior to that. My husband is vegetarian. One of our current favorite things is a sandwich with Benevolent Bacon, tofurky roast slices, and melted daiya cheddar slice on Eureka seeds the day bread. So good and 38g protein!

Do you take any supplements? If so, could you tell us a little about what ones and why? If not, why not?

If you’d asked me this 5 years ago I’d have said no. However since my PKD progressed I’m not processing some vitamins efficiently.
Currently I take: Vitamin D3 as that showed up on a nephrology bloodwork done 2 years ago (it’s processed by the kidneys); B12 (as I am vegan), and protein powders (I love plantfusion, SunWarrior and Nuzest).
For hot days, long runs, or intense cardio I also use electrolyte replacement drinks, I like Nuun, Emergen-C or as a push just regular gatorade. Dehydration is not good for my kidneys so this is something I pay close attention to!

What is your favorite exercise? Your least favorite?

Favorite: deadlifts, seriously I love deadlifts. I just think there is something about bad ass about deadlifts, and cleans, clean and jerk/press. Deadlifts are my favorite though.
Least: swimming. I did my first triathlon in 2016 and I did learn to like it a little more, but I’ve never once in my life just thought “you know what? let’s go swimming!”. Plus the triathlon was ocean swim, double ugh!

What do you do if you find your motivation lacking?

For me the toughest times are those times when I am low energy due to hormones. But that’s when you make results, on the bad workouts, not the everyday or the good ones. On the ones that suck. I tell myself I just have to do it for 10 minutes. If I still don’t want to after 10 minutes then I can stop. After 10 minutes I’m usually really into the workout. If I’m not, then I listen to my body and see if it’s body or mind. If the body is willing I’ll hold out for 30 minutes. If it’s the body telling me to stop, then I listen.

How do you balance fitness with work/life/social/etc? How do you “find the time” to workout?

I’m not gonna lie, this has been a struggle for me in the past. When I first began teaching group fitness classes I was actively teaching 20-25 classes a week! It doesn’t leave a lot for your own workouts. Now I focus more on being active in the day walking the dog, gardening, etc, and when I see friends we often opt for walking/hiking to catch up. As I work in both a gym and yoga studio I get free membership at both but don’t use it nearly as much as I should. Really though it’s about making an appointment and scheduling it into your day, then making a decision to do it. You wouldn’t cancel on the dentist or doctor unless you were sick, workouts should be the same!

finding-fitness-di

What are your top 3 tips for someone just starting their fitness journey?

  1. Just start! Now. Not on Monday, not on the first, not when the stars align and everything is “perfect” conditions but now!
  2. Start slow and find something you enjoy doing. For me it’s yoga, hiking, walking, running, and weights. For others it’s Zumba or CrossFit.
  3. Make a smart goal. So you want to “get fit”. What does that mean to you? Is it weight loss, cholesterol numbers, lowering your blood pressure, dropping body fat, or losing a dress size? You can’t shoot an arrow without a target.

Anything else you want to share?

The biggest excuses I hear all the time as a trainer are “I don’t have time” and “I can’t afford it”. Fitness doesn’t have to take a chunk out of your day or cost anything. Yes it can be 100% free. I have a free health & fitness planner on my website, and a free 31 day bootcamp (with workout videos) and I have a lot more at-home workouts you can do anywhere on my YouTube Channel.

Sara here: Di, thank you so much for joining me this week! Everyone, I hope you enjoyed this month’s Finding Fitness and getting to know Di a little better! You should definitely go check out her blog and social media!

finding-fitness-diDi is a personal trainer, wellness coach, and yoga teacher with over 20 years experience working in the fitness industry. Her passion is all things fitness, health and nutrition. When not working she can usually be found walking her dog, gardening, or out riding her dirtbike (Honda CRF230F). Due to family being spread all over the World she also loves to travel. Di is also a closet geek, she taught herself HTML, javascript and video editing, and loves Sci Fi.

Want to see more of Di? Head over to her blog WorkOut with Di, her Facebook page, Twitter, YouTube Channel and her Instagram!

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Easy Healthy Sunday Meal Prep

Hey everyone! I’m back!!

I know it’s been a couple of week’s since you have really heard from me. Things have been changing a lot here and it’s kinda thrown my schedule into chaos. And if you’ve been here with me for long, you know how much I thrive on routine! But things are finally settling down here and falling into a new routine, so hopefully I won’t have any more long absences anytime soon!

Even with the chaos of the past few weeks, meal prep has been one of the main things that has helped me to keep the changes from becoming too overwhelming. I don’t always do well with rapid change, but knowing that I had our food ready and easy for us to grab helped a lot! This week’s meal prep was no different, with it’s high protein snacks and filling main dishes. Enjoy!!

Keep the chaos of your week at bay with this healthy and easy weekly meal prep!

Along with all the changes that have been going on for me personally, I made some changes to my snacks as well! With a focus on them being filling and full of protein, I added in some rotisserie chicken lunchmeat with my grapes and cheese for my first snack of the day. For my second one, celery with peanut butter!

healthy-sunday-food-prep

This is actually the second week that I have done these new snacks and I’m really liking them. Hard-boiled eggs, a couple types of protein balls finish out the snacks and I also made a big back of our breakfast burritos and some mason jar salads inspired by this recipe!

I have learned one thing though, when it came to my celery snack. All over Pinterest you can see portable snacks and one of those is celery in a small mason jar with peanut butter already at the bottom. The first week I made these I gave that a try….did NOT work well for me haha. It was very difficult to really dip the celery in the peanut butter and made for more frustration than the snack is worth.

sunday-food-prep

This week, I put the celery in the mason jars again, but just for ease of storage. I put a couple of tablespoons of peanut butter in tiny containers. Then I grabbed one of those each day along with our other food. It worked so much better! So while this does create a little more dishes, it’s well worth it in my opinion.

For our main dishes this week, I decided to stick with a few ones I have made before. While I love making new dishes, when things are overwhelming I tend to stick with things I’m familiar with. Draz requested Skinny Chicken Enchiladas and I also made One-Pot Spicy Cajun Chicken & Rice and Roasted Red Pepper Chicken Chili. All of them are dishes we have enjoyed before and everything turned out wonderful!

sunday-food-prep-healthy-meals

Out of the 3, the Enchiladas take the most work, but the flavor makes them well worth it! If you like this one like we do, you can cut down on the time it takes in the future by making a larger batch of shredded chicken. You can then freezing it into the amounts you need for this recipe! I like seasoning mine with some cumin, paprika and chili powder and slow cooking a big batch to shred. Tastes delicious and really cuts down on the time and dishes for making it in the future.

Here is the macros breakdown for this week’s main dishes:

if-it-fits-your-macros-healthy-eating

Want to make this one for yourself? Get your free downloadable grocery list for this week’s main dishes!

How do you deal with rapid change in your life? Have you found meal prep to be extra helpful in times like that? I would love to hear your thoughts, so please leave a comment below!

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Finding Fitness: Jen from Burpees For Breakfast

Hey everyone! I’m super excited to bring you this month’s Finding Fitness! Jen from Burpees for Breakfast is someone I discovered relatively recently, but is so inspirational! As you might remember, I’ve been getting more into weightlifting lately. Well, here is someone who definitely believes that girls can lift heavy! I love her focus on a healthy mindset and on weightlifting and am so happy to get to share her with all of you. Finding Fitness is all about sharing others experiences in their fitness journey with the hopes of inspiring you on your own journey!

Enjoy!

Jen from Burpees for Breakfast shares all about her fitness journey, gaining a love of weightlifting and so much more in this month's Finding Fitness!

Background: Can you tell me a little bit about yourself?

I help women fit healthy living into their everyday life. I’m a personal trainer, group fitness instructor, nutrition coach and blogger. While I have my own business, I work full time in corporate wellness. I’m from a small town in Indiana and currently live in a smaller one with my husband and fur child, Oscar. I’m a huge fan of coffee and kombucha, pancakes and sushi. I love the beach and dream of living by it some day. Friends is my all-time favorite show, followed closely by How I Met Your Mother, Parks and Rec and New Girl. Currently, I’m slightly obsessed with the Beauty and the Beast Soundtrack. And of course, I love all things fitness, nutrition and mindset!

How did your fitness journey start? What motivated the change? Along with that, what has kept you interested?

I started running the summer of my senior year of college to keep up with the other interns I was working with. Surprisingly, I ended up enjoying it. I continued running for a few years post college and eventually started to incorporate HIIT workouts, using the Nike Training Club app. During this time, I was dealing with some pretty difficult gut issues. It took a journey to heal my gut to really motivate me to change. I started eating better and working out smarter. The change I experienced with my gut healing journey has motivated me to keep going. In the past 4 years, I’ve made healthy living a lifestyle and I honestly can’t image it any other way. I love how I feel when I take care of my body, so it really only takes a couple days of not eating so well to get me back on track! If anyone is interested, they can read more about my gut healing journey here.

burpees-for-breakfast

What has been your biggest challenge in your fitness journey and how have you dealt with it?

Understanding that rest days are necessary AND finding a form of fitness that I love. When I first started, I worked out 7 days a week and would feel back every time I had to skip or had to take an off day. Now, I can have weeks where I only workout twice. The key was finding balance and experimenting with different things. It was a lot of trial and error, but it was worth it!

Have you had any setbacks since starting your fitness journey? If so, how did you deal with them?

I’m a type-a, overachiever, let-me-do-all-the-things kind of girl. This does not always work well for the body. I’ve dealt with gut issues and adrenal fatigue twice. The last time was in early 2016 and I actually just stopped working out all together. This break, while tough, but so important. It helped me figure out why I wanted to workout, what types of workouts my body enjoyed and helped me identify how fitness could fit into my life.

What achievement are you the most proud of?

Starting my own business was a pretty big deal and I’m proud of the fact that I did it AND still do it! On the fitness side of things, I just PR’d my deadlift at 205# and finally nailed my pull-up. I’m at 4 – 5 in a row right now and working on 6+.

pull-up-fitness-goals

Outside of the physical, what have been some significant changes brought on by your fitness journey?

Learning to love my body. A few years ago, my husband challenged me to lift weights for 2 months. I was a cardio queen and lifting had no appeal to me. However, lifting ended up changing my life and view of my body. Muscles started popping up and I got curves. With my history of digestive and hormonal issues, I noticed huge changes in this department as well. I credit lifting to helping me fully embrace and love my body.

What are you working towards now? What are your goals and dreams, fitness-wise?

Right now, I’m not working on much. With the summer, I tend to have trouble staying consistent at the gym because I want to be outside doing activities. So, this time of year I’m in maintenance mode. I am working on my back squat goal, hoping to hit my 225# deadlift goal and working pull-ups. Once June hits, I’ll likely just focus on maintenance and knocking out more pull-ups!
I guess my long term dream as of recent would be to bust out pull-ups like the people on Bar Starz!

deadlift-fitness-goals

What does a typical training week look like?

I usually aim for 3 – 4 days of workouts each week. Monday is typically Leg Day and I focus on squats. I usually do an upper body focus, deadlift / back day and a HIIT day. Now that summer is around the corner, I tend to enjoy workouts outside. I will sometimes skip the gym in favor of long walks or playing tennis with my husband.

What does an average day of eating look like for you?

As much as possible, I start my day with a big mason jar of water and a cup of warm lemon water with collagen. I usually have a fat + protein + veggie heavy breakfast. After lots of experimenting, I find my body does best with this ratio. Occasionally, I’ll throw in a carb like half a banana. I love coffee, so I drink at least 1 cup most days, usually with a scoop of collagen. Lunch is a typically homemade and will include a carb, fat, protein and veggies. I like to workout after work, so depending on the workout, if I need a snack, I’ll have a little carb / protein 1 ½ – 2 hours prior to my workout. I have Creatine/half a EAA scoop for my workout. Rather than a post workout snack, we typically have dinner, which is more carb heavy! I love chips, so if I have an evening snack, I like to have those. Boulder Canyon is my favorite brand!

Do you take any supplements? If so, could you tell us a little about what ones and why? If not, why not?

What works for me and my body is taking the following supplements. This might not work for everyone AND some people might need more/less. I use supplements to enhance my diet, not replace.
EPA / DHA or Fish oil for inflammation. I have asthma, so I like to reduce inflammation as much as possible. Magnesium for gut health and muscle recovery. Vitamin D helps my mood and my skin. Probiotic for gut health. Vital Proteins Collagen Peptides for gut, skin, hair, nail and joint health. Superfood Greens (occasionally) for extra support. Protein Powder (occasionally) for workout recovery or a treat. EAA for muscle recovery. Creatine workout performance.

burpees-for-breakfast

What is your favorite exercise? Your least favorite?

I love lifting and HIIT workouts. Favorite exercise move is probably a deadlift – pretty much any variation. My least favorite exercise is probably side plank…only because I’m not very great at it!

What do you do if you find your motivation lacking?

If I’m lacking fitness motivation, I figure out if I’m enjoying my workouts. If I’m not, I’ll either switch it up or take a break from working out. In the nutrition department, I’ll try new recipes out or make simple meals that require little creativity. For other areas, I like to journal through my thoughts and try to figure out what’s going on that way. Usually just writing down my thoughts helps my mood shift.

How do you balance fitness with work/life/social/etc? How do you “find the time” to workout?

Moving my body is a priority, so I make time for it. Moving and nourishing my body are my top priorities and help me feel my best. With all the things I have going on, being able to full give myself to the projects and people in my life is important. If I want to be able to do that, I move and eat well. Some days are ‘healthier’ than others. I’ve learned to just lighten up and give myself grace, instead of being obsessive and strict, making sure I do things perfectly everyday.

burpees-for-breakfast

What are your top 3 tips for someone just starting their fitness journey?

I actually wrote a post on this topic recently called How to Start Working Out and Stick With It. I expand on the tips in the post, but my top 3 would be

  1. Just start moving. Walking is a highly discounted form of fitness. For people that have maybe never worked out before, walking is a great place to start.
  2. Set SMART (Specific, Measurable, Attainable, Realistic, Timely) goals. If you have a SMART goal, it’s more likely you will stick with it!
  3. Start at your current level of fitness. If you are just starting your journey, it’s unlikely that starting out with a 200# deadlift is the best option. Start with the basics, master them, then move on from there.
    I’ll also add: Find something you enjoy. If you start running just because other people are, but you hate it, it’s unlikely you will stick with it. Doing something YOU enjoy is the key to consistency.

Anything else you want to share?

I recently started a free Facebook group called The Burpees for Breakfast Squad! It’s a community for health-minded women to chat about wellness topics and offer support! I’d love for anyone interested to join us.

Sara here: Jen, thank you so much with sharing all of that awesome information with us! Guys, I hope you enjoyed getting to know Jen and hearing about about her journey. I love how many different ways that we come to fitness in our lives and I hope you are being inspired by all the different stories being shared in my Finding Fitness series!

jen-burpees-for-breakfastJen Elliott helps women fit healthy living into their everyday life. She is a certified personal trainer, nutrition coach, group fitness instructor, blogger, dog mom and girlboss behind Burpees for Breakfast.  Her passion is educating, equipping and inspiring women with simple, smart and sustainable solutions for healthy living. On her blog, she talks all things fitness, nutrition, mindset, self-care, body love and more.  

 

To see more of Jen, check out her blog, Instagram, Facebook, and Twitter!

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Meet Your Fitness Goals with this High Protein Meal Prep!

Hey everyone! I am so excited to share this week’s meal prep with you! This week’s meal prep was all about the healthy comfort food and it couldn’t have come at a better time. While it didn’t start out this way, the week ended up being a surprising and stressful one. I was very happy to have these filling high protein meals to enjoy when I got home each day!

Get ready for your week with this delicious high protein meal prep! Perfect for hitting your fitness goals and enjoying some comfort food at the same time!

So why was this week surprising and stressful? Well….it was decided rather unexpectedly that I will be going to part-time at my regular job. And while I have been hoping to make the move to part-time by the end of the year, I was not planning on it happening quite so soon. Or with such little notice. I did have the option to remain full-time, but it would have required a major schedule shift that neither Draz or myself thought was the best option.

I’m actually pretty excited about it and what it could mean for both my blog and for my jewelry business! But change is stressful, so this week wasn’t the easiest. And it’s week’s like this that make me so glad I do meal prep. I know I say this regularly, but it really did make all the difference this week! I didn’t sleep the best most days from the stress and things were pretty busy around here working to figure things out. So not having to think or worry about what we were going to eat any given day was a relief. Add in that all three main dishes this week were very comfort-foody and, well, it just helped things out a lot!

Enjoy!

mason-jar-salad-food-prep-snacks

Our snacks this week were pretty basic. Neither Draz or I needed protein balls, so all I had to make up was the other snacks. I tried something a little different with the No-Crust Pizza Bites this week. Instead of 3 slices of Canadian bacon per muffin tin, I cut it down to 2. I think this worked a lot better to make the bites “sink” into the tin while they were cooking and made them hold together much better. I will definitely be doing it that way in the future!

weekly-healthy-food-prep

You might be wondering why my grapes containers have no cheese haha. Well, I have been using the Baybel individual wheels instead and I really like them! It’s a nice change up from the other cheeses I’ve used in the past. Other than that, I made more Quinoa Omelette Bites, Cheeseburger Inspired Salads, and more Freezer Breakfast Burritos!

2 sizes freezer breakfast sausage burritos
Freezer Breakfast Burritos
Print Recipe
These breakfast burritos are a staple in our home! Tasty and filling, they are our favorite breakfast. Pair with some healthy homemade cinnamon bread and cottage cheese and you have a breakfast that will start your day off right!
Servings Prep Time
28-30 burritos 45 minutes, split
Cook Time Passive Time
20-25 minutes 10-15 minutes
Servings Prep Time
28-30 burritos 45 minutes, split
Cook Time Passive Time
20-25 minutes 10-15 minutes
2 sizes freezer breakfast sausage burritos
Freezer Breakfast Burritos
Print Recipe
These breakfast burritos are a staple in our home! Tasty and filling, they are our favorite breakfast. Pair with some healthy homemade cinnamon bread and cottage cheese and you have a breakfast that will start your day off right!
Servings Prep Time
28-30 burritos 45 minutes, split
Cook Time Passive Time
20-25 minutes 10-15 minutes
Servings Prep Time
28-30 burritos 45 minutes, split
Cook Time Passive Time
20-25 minutes 10-15 minutes
Ingredients
Servings: burritos
Instructions
  1. Brown sausage over med-high heat in a large skillet. When sausage is almost cooked through, add bell pepper and onions. Saute until tender. While sausage is cooking, beat eggs and any desired seasonings together.
  2. Once sausage and veggie mixture is cooked, add egg mixture. Cook, stirring regularly, until eggs are almost set. Add cheese and salsa; cook 2-3 minutes or until cheese is melted and eggs fully set. Remove from heat and allow to cool, 10-15 minutes.
    freezer sausage breakfast burrito filling mixture
  3. Once mixture is cooled, spoon into tortillas and fold into a burrito. Wrap in cling wrap (my preference) or aluminum foil.
    2 sizes freezer breakfast sausage burritos
Recipe Notes

Our burritos have two sizes. Mine have 1/3 c filling wrapped in a FlatOut wrap. Draz's have 2/3 c. filling wrapped in a larger (burrito-size) white tortilla. This recipe usually makes 30 burritos in total, 15 of each size. If you are just making the smaller burritos, it should make roughly 54 burritos.

To Heat: Remove from freezer and allow to thaw overnight. Heat in microwave 1.5-2 minutes, flipping once. (You can heat straight from the freezer, but I find it's harder to heat evenly that way)

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food-prep-main-dishes

For our main dishes this week, we had Jambalaya, Skinny Chicken Enchiladas and Healthy One-Pan Baked “Smothered” Chicken! I love all of these so much I don’t even know if I can say I had a favorite this week! The jambalaya is adapted from a family recipe and has been one of my comfort foods for a long time. And I love this healthier version of it I’ve been making for the past year or so!

Jambalaya
Print Recipe
This is one of the first recipes I learned to cook and one of my favorites still!
Servings Prep Time
10 people 15-20 min
Cook Time Passive Time
50 min 25 min
Servings Prep Time
10 people 15-20 min
Cook Time Passive Time
50 min 25 min
Jambalaya
Print Recipe
This is one of the first recipes I learned to cook and one of my favorites still!
Servings Prep Time
10 people 15-20 min
Cook Time Passive Time
50 min 25 min
Servings Prep Time
10 people 15-20 min
Cook Time Passive Time
50 min 25 min
Ingredients
Servings: people
Instructions
  1. Heat oil in a stockpot over medium heat. Cook sausage 5 min; remove from pan. Add chicken, cayenne pepper, and 1 tbsp Emeril's to pan and cook 5 min; remove from pan.
  2. Add onions, bell peppers, remaining Emeril's and garlic powder to the pan and cook 8 min or until vegetable are softened, stirring regularly. Add rice and cook 3 min, stirring frequently.
  3. Return sausage and chicken to the pot. Add stock and bay leaf. Increase heat to med-high and bring to a boil. Cover and reduce heat to low. Cook 25 min; remove from heat. Let stand, covered, for 10 min. Remove bay leaf and stir in green onions to serve.
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skinny-chicken-enchiladas

For the Enchiladas, I made a couple small changes:

  • I didn’t measure out the chicken, but it was roughly 1.25 lbs. I didn’t change any of the rest of the chicken mixture. It ended up being 11 enchiladas, with 1/3 cup filling in each.
  • For my enchiladas, I used Light FlatOut wraps instead of tortillas. They worked great! For Draz’s I used regular flour tortillas.

one-dish-healthy-baked-chicken-veggies

For the Smothered Chicken, I didn’t change anything to the recipe itself. However, I did make an exciting change to how I served it! Draz’s portions were with brown rice, but mine were with a delicious cauliflower rice! Now, I know, I’ve made cauliflower rice on here before. And that is the new thing….I didn’t make it! I ended up impulse buying some frozen prepared Bird’s Eye Riced Cauliflower with Roasted Garlic and I am so glad I did!

Guys, this stuff is delicious! I have struggled with making cauliflower rice for months now. I would make it and be pretty disappointed with it each time. It was fine…it just wasn’t working for me as a rice substitute. But this?! This totally works for me! I can honestly say I don’t even noticed the difference. While I usually am all about making things fresh, this is definitely going to be the exception for me!

Here is this week’s macros breakdown!

healthy-food-prep-if-it-fits-your-macros

Want to make this week’s meal prep for yourself? Get your downloadable grocery list here!

That’s it for this week! What have you tried recently that surprised you, like the frozen riced cauliflower did me? What is your favorite healthy comfort food? I would love to hear your thoughts, so please leave a comment below!

 

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