October 20, 2017

Time-Saving Tips to Help Busy Moms Create a Healthy Lifestyle

As a toddler mama, extra or free time feels about as extinct as my son's favorite animal right now, DIN-SAUR! 

I get it. Time is precious and there isn't a mama out there that feels like she has an extra minute in the day. So as a healthy lifestyle coach, I encourage busy moms to do something that seems absolutely absurd - make time for themselves by making their health a priority. A lot of times, and you may be thinking, "Ain't nobody got time for that." 
But hear me out. Yes, you can. 
Regardless of that mom-guilt ringing in your head and heart, mama you are allowed to have your own goals! 

Here are some tips on how to save time and do more when it comes to living a healthy life.

It's ok to say "no"
It's okay to set boundaries. So often, I see mamas running ragged because they feel like they will let others down if they don't commit. I'm here to tell you from personal experience, when you over commit and can't do things well, that is when you let people down that are counting on you! Sometimes, it's not even about saying no but more about thinking about what you're actually saying yes to in life!

Avoid the morning shuffle
Do as much as you can to prepare for the next day, before your head hits the pillow at night. Here are some simple ways to get things together.
  • Pack snacks and lunches
  • Layout my workout clothes
  • Place all bags together and near the door
  • Stay off social media until everything is set to go
Learn to meal plan and prep
Plan what your family will have for the week ahead and get your grocery shopping done. This will prevent multiple trips to the grocery, as well as wasting time thinking about what you will cook each night. Regardless if you prep on Sunday or Monday, cook full meals or simply wash and cut produce to be cooked during the week, get as much as you can done in advance. Meal planning and prep are huge time savers in the long run! Click HERE for more meal prep tips.

Put yourself first
This may seem selfish but is actually the opposite. For me, this means waking up before my family to have my quiet time in prayer, get in a daily 30 minute workout, work on my coaching business, and finish any last minute lunch assembly. I get these things done first thing, and it helps me with my focus and energy level to care for my family.

Track your time
If you're not getting everything done every day, it may be that you have unrealistic plans or it could mean that you aren't being as efficient as you think. Time management is something I learned in my career as a former event and meeting planner. I had to create these very tight timelines that including setting up to how long a speaker had on stage. 
Start tracking how long it takes you to do different tasks. Then you will know how much you can actually plan to accomplish each day. You may also find that once you begin tracking, you work more efficiently! This will surely help you identify tasks and non-essential things like TV binging that sucking your time!

These are just a few ideas on how to make this busy life a little stressful! What are some other ways you save and maximize time for your family and health?

October 8, 2017

7 Meal Planning and Prep Tips

To kick off my new mini challenge, Clean Week - aka Success Week, I am sharing 7 meal planning and prep tips for clean eating! As a former event and meeting planner and project manager, planning anything is my jam!

Meal planning is a non-negotiable for me. Now as a toddler mama, meal prep can be anything from “boiling” eggs in the Instant Pot for snacks to a complete throw down of fully cooked meals for the week. It truly depends on my son’s mood on any given Sunday of how much I get done. Regardless, I still have my basic tips and best practices that go a long way when it comes to planning and prepping.
While Clean Week is only a 7-day program, these tips will go a long way as you continue your journey. Because, you’re not going to just stop are?!

1. Plan for Success
This is how I look at meal planning. You’re going to eat. You’re going to the grocery store at some point – surely. You’re setting yourself up for success with a plan. It’s that simple. Click HERE to download my newest meal plan template. I am loving it

2. Repeat
I definitely repeat breakfasts and snacks, and often times dinner and lunches. Because I drink Shakeology most every day for breakfast, that is a slam dunk, easy-peasy part of my menu. Snacks are not only easy to repeat but cost efficient. As for full meals, consider the number of people in your family and multiply the recipe accordingly. Usually for us, this is doubling ingredients. However, my little guy eats a lot of what we eat!
3. Cook in Bulk 
When planning your menu for the week, choose recipes that have the same ingredients, so you can cook a big batch at once. Easy foods to cook in bulk:  
  • Ground Beef: If you plan for spaghetti and tacos in the same week, you can cook 2 – 4 lbs of ground beef/chuck/sirloin at once in a large cast iron skillet or using the saute feature on the Instant Pot.
  • Roasted Veggies: Wash, chop, toss in oil, salt and pepper, garlic, and roast in the oven on 425 F for 30-45 minutes. Have them as a side dish one night and use in a vegetable beef stew later in the week.
  • Quinoa: It doesn’t get easier than this! Cook 1-2 cups in the Instant Pot and scoop out during the week for salads and then a side dish with chicken or fish.
  • Hard Boiled Eggs: These are great mid-morning snacks, to chop in salads for protein, or breakfast with turkey bacon. 
4. Rinse, Chop, Store You don’t have to cook everything right away. Sometimes, the most labor required for a recipe is preparing to do the cooking. So take some time after you grocery shop to rinse, chop, and store fresh vegetables and fruit in air-tight containers. You can scoop out your snack portion or have the hardest work done when it’s time to cook your planned meal.
5. Plan Your Portions
Whatever you do, stop eating directly from large containers. These handy containers are lifesavers when it comes to portion control. When you plan portions, you’re not only preventing overeating. You are also less likely to waste food by preparing too much, as well as save money only buying what you will eat each week. 
6. Safety First 
Cooked food lasts 3-5 days when properly stored. If you cook large quantities of food and some won’t be eaten until the second half of the week, pop it in the freezer. Then place in the refrigerator thaw overnight. For food that don’t freeze well (eggs, sweet potatoes, squash, ...), plan those to be eaten the first half of the week or schedule time mid-week for a quick prep session. 

7. Time Management
Two tips that will save you time. I don’t know about you, but my family time is precious. For just a couple more dollars, I will often spend more on pre-cut fresh produce. My neighborhood grocery store has always provided pre-cut squash and asparagus. Recently, they really lured me in with pre-riced cauliflower, riced-sweet potatoes, sweet potato noodles, and zoodles (zucchini noodles!). While I have a Spiralizer (check it out here), some weeks it worth having it already prepped. 

The second tip is online grocery shopping and curbside pick-up. Oh my goodness, this is the best ever service grocery stores have provided for customers! Walmart and Kroger are my favorites! 
Want my meal plan template? Drop your email address, and I will share with you! 

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October 3, 2017

Clean Week - It's Here!

Hi friends! Something brand new to share with all of you who follow my fitness and nutrition journey, maybe have considered joining me but aren't quite sure you're ready to commit to a full 30-day clean eating, 30-minute fitness program, meal planning, challenge to create a new health lifestyle! Or maybe you did join me at some point, but the timing was terrible and you fell off the clean eating wagon!

My Team and I have heard your concerns, objections, and hardships for starting and stopping. That's why I'm so excited to share something new with you - CLEAN WEEK!

There is no denying it is difficult to create new, healthy habits like clean up your diet, learning to meal plan, and working out. It can be down-right overwhelming to think about tit. Trust me on this - i may be difficult in the beginning, but it does get easier! Especially in my online accountability groups where I am with you eery step of the way!
I love clean eating and hot it along with in-home workouts have helped me lose over 20 inches and almost 15 pounds. Not only that, my body feels so much better providing it with nutrients to fuel instead of junk bogging it down! I know first-hand how nutrition and fitness can make such a positive impact on lives! So it is always great to share new tools to help you start with the fundamentals of clean eating, introducing you to some of the most popular exercises within 30 minutes, and a sampler of Shakeology. If you are willing to commit to a SINGLE week, I am willing to cheer you across the finish line! What do you say?

Ok, so let's say you're in. How is this going to work?

Beachboy's new program - Clean Week - launches TODAY! This program is all about trying out this new healthy lifestyle for 7 days. Sounds awesome, right?

Clean Week is for both beginners and anyone that has tried a fitness program but never finished, someone that hasn't started because you're afraid to fail, or you simply don't know where to start. This could be the perfect program to start your transformation, boost your confidence, or get you back on the healthy bus!

It can be scary to start something new. I totally get it. I didn't follow fitness program for the longest because I told myself I wasn't capable of finishing or truly making a change. Now, I regret waiting so long and holding myself back. Today, I workout sand eat clean out of respect for this one and only body God gifted me with. I also have a responsibility to care for my family. If I'm not caring for myself, I sure won't be able to care for them too long!
How Does Clean Week Work?
This is a 7-day fitness and nutrition program created to introduce to you a healthy lifestyle with new super trainer Megan Davies. The Clean Week pack provides you with 4 workouts, a step-by-step meal planner, and a week's supply of nutrition and delicious Shakeology.

Workouts
Each of the four workouts are 30 minutes: cardio, strength, core function, and flexibility. You do not need to be a member of Beachbody on Demand to access these workouts. You will only need a set of dumbbells for the strength workout. The workouts are beginner level; however, there is an intensifier if you're ready to rock it out!

Meal Plan
NO calorie counting in this program which is so freeing when it comes to nutrition! The Clean Week pack comes with a meal plan and a sample of Shakeology. Packed with all the nutrients, vitamins, and protein that you need, Shakeology is a tool that help you with getting healthy. You can choose between Regular and Vegan Shaekology flavors: 2 packets of chocolate, 2 packets of vanilla, 2 packets of cafe latte, and 1 packet of strawberry (regular) or 1 packet of tropical strawberry (vegan). I personally drink the Vegan flavors, and love them!

Accountability and Support
I think the best part of Clean Week is the support and accountability you will get from my Challenge Group! In a provide app beginning October 9th, my team and I will provide you with daily motivation, info, and tips to help you have a successful week!! WE are actually going to run the group of r14 days to make sure you are prepared! On October 9th, we will start the plan and prep process. Then on October 16th, we begin with Day 1 of our workouts and following your meal plans!

Will One Week Really Matter?
YES! On week can make a huge difference. Think about how great it will feel to success. You GOT THIS!

If you are interested, fill out the application below. Looking forward to a healthy, Clean Week with you or get your CLEAN WEEK CHALLENGE PACK HERE!
Fill out my online form.


Rustic Pesto Shrimp Zoodles

Everything in this savory dish can be cooked in the same skillet! Of course, you can use pesto in a jar, but this provides a dairy and egg free option. Eating clean doesn't have to be boring. This is a favorite at our house!

Rustic Pesto Shrimp Zoodles

INGREDIENTS
1 lb large shrimp, peeled and deveined
32 oz fresh, whole Bella mushrooms, washed
3 medium zucchini
1 cup fresh basil
3/4 cup oil, divided
1/2 cup water

INSTRUCTIONS
1. Heat 2 tsp oil in a large skillet. Add whole mushrooms. Once mushrooms begin to cook well, add 1/2 cup water and cover with a lid. Let them cook down for about 10 minutes.
2. While mushrooms cook, wash zucchini, cut off ends, and spiralize zucchini into zoodles.
3. Chop basil. Add to 1/8 cup oil and blend with a stick mixer or in food processor. This will create a simple, clean pesto!
4. Drain mushrooms and place in a bowl.
5. Add 2 tsp oil and shrimp to skillet. Cook until they begin to turn pink.
6. Remove shrimp as they change colors and place in bowl with mushrooms.
7. Add 2 tsp oil and zoodles to skillet and cook until they begin to wilt.
8. Add mushroom and shrimp mix, along with pesto, to the zoodles already in the skillet.
9. Stir until everything is blended. Continue cooking until shrimp are pink and begin to curl.
10. Serve immediately!

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