Monday Prep and Plan for Healthy Living
I believe prepping and planning for healthy living is a huge component in making it part of your daily life. Taking a day each week to food prep will save time and money, and having a plan for healthy living will help make your goals attainable. Every Monday I will feature how I food prep each weekend before the work week, as well as my plan for healthy living for the week. How did your plan last week for healthy living go? Last week's plan went great! I followed the meal plan exactly and my goals for sleep and meditation went well, too. For exercise, the only change I made was doing this circuit workout instead of BUTI yoga on Saturday. We spent the entire day car shopping, so I just did a quick (but brutal) workout before we left. Sad I missed one of my new favorite yoga classes, but it was worth it! I drove Rhonda (my old red Honda) as long as I could, but she finally started to die on me...driving around in Florida with no AC (attempted to fix it three other times, and lots of money later, AC was still broke) and no working windows became unbearable. Now I have a new (used) Honda! Any thoughts on what I should name her?! My sister suggested Shonda because she (my new car) is so sleek :)
Food prep this weekend:
Cut up cantaloupe
Smoothie bowl baggies
Make ahead oatmeal for Nick (made with organic 2% milk)
Roasted sweet potato and sweet potato wedges (for lunches)
Cooked (Costco) salmon burgers (for lunches)
Cinnamon maca energy bites (recipe test success!)
Not pictured: cooked quinoa
Meal Plan for the week*:
*I find I usually stick to the plan about 80% of the time. If I don't make exactly what I plan, I try to at least use the ingredients.
Nick and I will both be gone Thursday-Sunday so we do not need many meals this week. I have never tried shakshuka before, but always get food envy when I see others eating it! When the Healthy Maven posted this for how to make shakshuka I decided it was time to get it a try. It is basically eggs cooked in a spicy tomato broth, sounds divine to me :)
Exercise plan for the week:
Monday- Gym before work (deadlifts/back/biceps) and hot cardio flow yoga
Tuesday- Hot barre
Wednesday- Gym before work (leg day)
Thursday- Gym before work (shoulder/chest/triceps)
Friday- Optional hotel workout or rest
Saturday- Optional hotel workout or rest
I am going out of town for a dietetics weight management symposium at the end of the week, so my workouts are more towards the beginning of the week. I would like to get in at least one workout while gone, so I plan on bringing workout clothes and I even signed up to participate in some workout classes the conference offered in the morning. But I also want to make sure I get enough sleep and enjoy the trip too, so I am just going to see how I feel when I get there! If I want to workout, great. If not, no big deal. Life is too short to stress out about working out!
Sleep and mental health plan for the week:
Y'ALL. I am so obsessed with the Sleep Cycle App. I love that I can see concrete evidence of my sleep! Verdict on my sleep quality so far is that I get enough sleep (last week I averaged about 7.48 hours a night) but my sleep quality is usually only 60-70%, only once did I get a night in the 80+% range. Honestly, this was exactly what I thought. I can tell my sleep quality is not great because I've always been a light sleeper and wake up many times throughout the night. I am working to change this though by calming my mind at night (no electronics and reading before bed), guided nighttime meditations, drinking less fluids towards the end of the day and being positive rather than negative on myself (i.e. I WILL sleep good tonight vs. I suck at sleeping).
Meditation continues to be more and more of a focus for me. It seems the more crazy my life gets, the more I crave that silence to help ease my mind. So thankful to have a sister that introduced me to meditating and its benefits (thanks sissy!) I follow my sister's guided meditations. You can find more Kat on her Bringing Balance Back series here on the blog or at her website. My goal is to continue a few minutes of silent meditation in the morning and follow guided meditations at night to help fall asleep.
What do you do to improve your sleep quality?
What should I name my new Honda?!