Hi there! How is your weekend going? Spring/Summer is definitely on the horizon in Austin for sure. The temps are up high and people were out in droves when I was out and about on Saturday morning. I braved the traffic for my hatha yoga class. Totally worth it.
Speaking of which, I realized during my car drive (of all things) that I have not shared any of my personal meal or fitness plans on the blog in a while. No time like the present, right?
Spring, Meals, Fitness
Meal planning is not one of my favorite things to do. However, when the week gets underway I am so grateful that I took a little time to get a jumpstart. Even if I only have an hour or so I will do as much as I can. If you have an idea of what you are making you can shop accordingly so you waste less time both at the food store and when it comes to pulling weeknight dinners together. Does the phrase “what is for dinner sound familiar?” Those all too familiar words can have us running for the quickest pizza menu. If you are going to be healthy then you have to get a little busy in the kitchen. This way you know what is in your food and you can pack if up for work or whatever else the day may bring. I shared my meal planning tips in this post a little ways back. I have certainly improved the process over the years. Trial and error!
I usually food shop 1-2 food times a week. On Saturday, I will survey what we have on hand, and make a grocery list so I can shop as efficiently as possible.
Here is the meal plan attack:
- Veggies – I typically grill/bake a whole lot of mixed vegetables to eat over a salad or dinners. I also chop lots of raw veggies (carrots, celery, yellow or red pepper) for snacks. Clean and chop kale and cabbage so they can be quickly sautéed. This is a huge help! Cleaning that salad spinner is a job in and of itself.
- Proteins – Grill steak and chicken. Form turkey meatballs and regular grass-fed burgers to be cooked during the week. Make hard boiled eggs for snacks and/or salads.
- Starches – The usual suspects: quinoa, brown rice, squash and sweet potatoes. These take a while to cook so having them sitting in the fridge is a huge help.
- Extras – I am going to follow Elana’s recipe for Paleo Bread which is more like a sandwich bread than a sweet bread. I only hope I can make mine look as good and “loaf-like” as hers. Mix up and set aside small batches of chia pudding. Cook up some protein pancakes. I will most likely use the recipe I shared last week. If time allows I would like to experiment a bit with some homemade protein bars or bites to have on hand. If they turn out well, I will certainly share the recipe!
Here is what the week is looking like for fitness:
- Sunday: Squat Workout
- Monday: Anything goes – I like to think of these as my fun workouts where I do whatever I am in the mood to do. A lot of times this is a combination of cardio, runs and/or a circuit with kettlebells, etc. If I want to try out a class that is an option too.
- Tuesday: Yoga Class
- Wednesday: Squat Workout
- Thursday: Anything goes
- Friday: Yoga Class
- Saturday: Squat Workout
As you can see, I tend to lift heavier (squat style workouts) three times a week. I do not usually take days “off” because I always kind of like to be doing something. It is my personal preference. The yoga classes I take are more of the restorative than intense variety so I consider them my recovery days from working out. Of course there are days the schedule gets thrown out the window, but this is my general structure. I have been working out regularly for a long time so it is all about a slow build. This schedule would have had me running in the other direction years ago! I always tell clients to commit to what they think is feasible in the beginning, but as it becomes more of a habit they can handle a little more. Consistency is a huge factor in becoming stronger.
I have to boogie since I am finishing up this post while getting ready to go to the Aztex season opening game. Enjoy your Sunday!
You turn: Do you meal prep on Sunday? What’s your favorite sports team? How do you pass time in traffic?
I always love hearing from you! If you have any questions please feel free to send me an email.