5 Tips for Staying Healthy When You Have a Busy Schedule

For those with busy schedules, a hectic life can get in the way of your healthy priorities. But, there are ways you can incorporate healthy decisions into your already busy life.

1. Meal Prep

When you’re busy, nothing is as precious as time. And meal prepping for the week will save you tons of it. Take about two hours aside on Sunday and make your lunches and dinners for the following four to five days.

2. Incorporate Exercise into your Routine

There are a few things you can do that really take no extra time at all. Opt for the stairs instead of elevator. Walk over to a colleagues desk instead of instant messaging them. Walk to the store if its close (parking is what takes forever). There are many other things you can do to make your day to day activities a little healthier.

3. Don’t let stress take over

Many people turn to food when stressed. After a long hard day at the office, you may think you deserve that ice cream or donut for all your efforts. You may turn to a few glasses of wine to ‘wine’ down at the end of a hard day. Even at lunch, in a stressed rush, you may turn to the unhealthy, easy to eat quickly, candy bar. Don’t let stress control your diet. Instead, turn to salads, or sandwiches and remember to stay healthy!

4. Try 20 minute workout sessions

You really don’t need much time to work out. There are many HIIT (high intensity interval training) workouts that are no longer than 20 minutes, and boy, do they work. Learn a few different variations, some for arms, abs, legs, and butt. All you need is 20 minutes each morning, c’mon, you can spare that!

5. Try incorporating exercise as group activities like family time

Every afternoon, after dinner, take your family on a 30 minute walk. Maybe its to a park, or frozen yogurt, or just around the neighborhood with the dogs. Sunday mornings are a great day to go hiking with the girls. Whatever you do, include others, because then it’s something to look forward to and valuable time spent with loved ones.

Do These 3 Things Every Morning to Lose Weight

Do these three things every morning, in this order, to shed the weight!

Drink a cold glass of water right after you wake up

This detoxes the body and really gets your digestive track going. This will increase your metabolism and wake you up. Plus, if you’re struggling to drink enough water, this gets one glass out of the way!

Exercise

This also gets the metabolism going. Studies show you will burn up to 200 calories more the rest of the day doing nothing than if you don’t work out. You are also more likely to make better health decisions if you start your day with a workout. Plus, this is a great way to ensure your workout doesn’t get skipped!

Relax

Take ten minutes to breathe and relax. Think about what you hope you accomplish that day, encourage positive thoughts, and take time to reflect.

Healthy Dessert Ideas

When trying to lose weight or maintain a healthy diet, dessert is important. You don’t want to feel like you’re depriving yourself of all things sweet, as it will just increase the likelihood you overindulge later. But instead of the chocolate cake starring at you in Safeway, you can opt for healthy desserts that don’t ruin all the hard work you put in at the gym earlier. The following healthy desserts are all under 200 calories per serving.

Sorbet

Vanilla Frozen Yogurt with Semi-Sweet Chocolate Chips

This is a healthy version of chocolate chip ice cream, and you still get the chocolate. Find a frozen yogurt that has minimal ingredients and don’t overload on the chocolate chips. This dessert works best with mini chocolate chips, too.

Banana with Peanut Butter and Coconut Flakes/or Mini Chocolate Chips

Peanut butter AND chocolate? Need I say more? My favorite way to enjoy this snack is to cut the banana long ways,add a peanut butter layer, then sprinkle my ingredient of choice on top. By cutting into with a fork to eat, it feels more like dessert!

Sorbet

For ice cream lovers out there, switching to sorbet can be a game changer. Unlike ice cream, which is cream based, sorbets are water based making them much healthier and they still taste great!

Dark Chocolate Covered Almonds

This is considered the healthiest dessert one can have. This is due to the immense health benefits of both dark chocolate and almonds. But, be warned, over eating this healthy dessert is easy as a serving size is roughly 4-6 pieces.

Ezekiel Toast with Whipped Cream Cheese and Jam

Ezekiel bread is sprouted whole grain bread with less ingredients then the generic stuff. Opt for non-fat whipped cream cheese and a low ingredient jam.

 

How to Drink More Water

The amount of water we drink can be seen both internally and externally. But, many find it hard to drink as much as recommended.  It’s recommended you drink 64 ounces daily, more if you workout. Thankfully, there are numerous ways to up your water intake.

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Fruit Infused Water

Adding fruit to your water is a great way to add some flavor. There are many combinations of fruit you can try. Some popular ones are: strawberry and lemon, lemon and cucumber, or strawberry and blueberry.

Another way of getting flavored water is buying it. Careful when it comes to this as many brands are filled with artificial sugars and preservatives. A great flavored water is hint water. This water has zero sweeteners, preservatives, calories or GMOs. You can buy them in bulk at Costco, so you always have some ready to go!

Sparkling Water

Sparkling water goes great with dinner. It is so easy to convince yourself this stuff is soda, especially if you buy the kind that comes in a can. Flavored sparkling water is also zero calories, and doesn’t have any added sweeteners or preservatives.

Chocolate Milk

Chocolate milk is super hydrating, which is why it is often recommended after workouts.

Fruits

Most fruits have tons of water in them. We’re talking to you: strawberries, watermelon, grapes, celery, and pineapple. So if you add some fruit to your day not only are you getting the vitamins and minerals, but you’re also getting some H2O!

Do This One Thing to Lose Weight

Losing weight is just as much of a mental challenge as it is a physical one. Because our mentality plays such a big role in fitness, you can often trick your mind into helping you deliver the results your after. For example, when using smaller plates, less food looks like more, and you actually eat less. By tricking your mind, you’re able to alter your behavior, like eat less. But that’s not all, there is one thing you can do daily that is proven to help you lose weight.

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Weigh yourself daily!

By doing this, you are triggering your self-regulatory process.  This in turn, can promote a behavioral change. If you weigh yourself every morning, you are more likely to make better dietary and exercise decisions later. Now, of course I was originally nervous to promote this. I would never encourage someone to be obsessed with a number on a scale. But, numerous studies have proven this works. Those that weighed themselves daily lose more weight than those who did not.

 

Best Smoothie Recipes

Smoothies are a staple in my diet. They’re nutritious, taste great, and a quick fix when hungry or in need of a meal replacement. For years, I’ve experimented with different smoothie recipes to find healthy and tasty smoothie recipes.

Green Smoothie

  • One banana
  • Handfull of spinach
  • Handfull of kale
  • 1/2 cup of berries
  • Celery
  • 1/2 green apple
  • One cup water
  • Sprinkle top with chia seeds (optional)

Berry Blast Smoothie

  • One tablespoon of chia seeds
  • One cup of mixed berries
  • One Banana
  • 1/2 cup of greek yogurt
  • One cup almond milk

Peanut Butter Smoothie

  • One banana
  • Two tablespoon of peanut butter
  • 1/4 cup of oats
  • Cinnamon
  • 1 cup almond milk

I’d love to see your feedback on these recipes. Give them a try and let me know if they work for you, too!

Sincerely,

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How to Wake Up Early and Work Out

I’ve shared that my morning routine begins with a workout and what a game changer that’s been for me. Nothing starts your day like getting your workout in early. But, for most people (myself included), it can be difficult to get up that much earlier and go to the gym first thing. I’ve learned a few things that work for me and have allowed this to become a part of my routine. I now feel weird if I don’t do it! Keep reading for my tips and tricks for waking up early and working out.

Set an alarm, and don’t hit snooze. Studies show hitting snooze actually makes you more tired.

Sleep with the curtains drawn. Waking up to natural light is much easier than waking up in the dark.

Lay out your workout clothes the night before. They say visualization helps!

Don’t question it, you’re doing it! Don’t let working out be an option for you.

Think of how good you will feel after you do it. Thats the best feeling!

Try a five day “trail run”. Give your self a count down. That way you can think “only three more days then I’m done”. But then keep going!

Join a class. Even better if they charge you for canceling, then you’re really forced 😉

Have a workout partner. See if your significant other will get up and crush it with you! Or have plans to meet a friend for a run. It’s harder to bail when someone is counting on you.

I hope these tips work for you. I promise, once you make a habit of it, you’ll even start looking forward to waking up and getting your workout in!

Sincerely,

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