I’ve got a new blog post up explaining how I set up my meal plans!
Meal planning can be helpful for setting up grocery shopping for the week, streamlining your schedule and for finding those problem areas you may be having in your nutrition and rectifying them. Many athletes use them as well to help achieve their goals and make big gains.
I don’t always follow a meal plan, but sometimes it just makes life a bit easier and saves me time scrounging in the fridge for something to eat. Instead, All I have to do is follow directions!
Follow the link in my bio to learn how to quickly meal plan for yourself following any macro split you want!
Hands up if you struggle to find a meal planning routine that works for you?
This particular client told me that she finds herself feeling flustered when it comes time to eat breakfast or lunch, even if she has it planned out. So she ends up forgetting what was planned and maybe skipping the meal or choosing something she doesn't feel as good about. When it comes to dinners, her biggest struggle is not the ability to cook a dinner at night, but with not knowing WHAT to cook each night. So we got to problem solving! We came up with a list of easy breakfast and lunches that she can make on Sundays for the whole week so that there is NO prep work for these meals each day. Then, in order to not have her spending all day in the kitchen, we decided she would only plan her dinners for the week instead of cooking ahead of time. We discussed using designated theme nights in order to give her a place to start and some inspo when planning, and organizing the kitchen for easy and stress-free cooking.
keep reading for the list of breakfasts we came up with!
🍓 Egg casserole
🍓 Homemade freezer breakfast sandwiches (english muffin, eggs baked in a sheet pan for quick prep, and a slice of cheese. layer them, wrap in parchment paper and then tin foil, and freeze. When ready, take off tin foil and microwave in parchment paper).
🍓 Overnight oats
🍓 Freezer smoothies (make large batch of smoothies, divide into airtight bottles or jars, and freeze. Each night, take one out and place in the fridge for the next morning. See link in bio, Amazon Favorites to find my favorite bottles for this!)
0 41 hour ago
Don't let the Marathon stop you from worshiping Jesus this Sunday 🙌 #planahead#heartofworshipRepost@newhopecommunityhnl
Aloha Ohana!! Just a reminder that the Honolulu Marathon will be this Sunday 🏃 We’ll all be planning accordingly to get to church on time ⏰ Be sure to expect possible delays ✔️ 🚘
2 122 hours ago
#SaveFirstBeforeYouSpend #PlanAhead #LearnToSaveAndInvest 💰TIME IS MONEY! ⏰ 🛎Do not lose the opportunity! Start securing & investing EARLY for your financial goals! ✅Get a VUL (VARIABLE UNIT LINK) TODAY!
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Happy #FBF to Thanksgiving!
This year, we were #blissed to have 22 of our closest family toast another year filled with love. 🥂Everyone pitched in to make this meal a memorable one. ❤️ I have to say, this is my love language. 🥰🍽☺️ _
And, it only took 3 days in a row of deliveries from @freshdirect to help us with the lifting! 🛒💚🌱 _
Want to purchase a session for yourself or a Christmas vouchers for a loved one? Get in touch!
1 33 hours ago
The #1 reason I hear my clients struggle on the weekends is due to lack of a schedule and planning. They are on point during the week out of necessity and then the weekend hits and the schedule goes out the window. It’s totally nice to be able to unwind and relax a bit, but don’t let it get to the point that you are floundering all weekend! .
Here are 5 ways to set your weekend up to be a winner! .
1️⃣ stick to a routine. I even go as far to set my alarm on weekends so I don’t sleep the morning away. On the days I sleep in too much, I’m actually MORE groggy and LESS motivated to get up and get going. Create a weekend schedule for yourself and stick to it! .
2️⃣plan ahead. Plan some activity. If it’s a rest day from the gym, wake up with some light yoga, mobility or a walk. Plan your meals too! Just like during the week you know planning is key. The same goes for the weekend. Have protein and veggies on hand. Know what meals you are going to eat and when. .
3️⃣ plan for your indulgences. We don’t need to swear off the things we love but planning them into our day can make the difference between eating all the donuts and spiraling to cookies, pizza, fries, etc and 1 donut 🍩 with a balanced breakfast of protein and veggies. Plan these “fun” foods into your day! .
4️⃣ Set limits for things like food and alcohol. I will have 1 donut, or 2 alcoholic drinks but I won’t eat the fried food etc. .
5️⃣ Plan activities that aren’t 100% centered around food. Brunch is fun, but see if your girlfriends want to go for a hike instead. Try an new activity like indoor rock climbing, ice skating or axe throwing! Sometimes it’s fun to break out of old habits and try new things! .
Overall, the more self care we practice during the week, the less we feel like we need to live it up on the weekends. Creating more flexibility in your diet during the week, prioritizing sleep, implementing stress management techniques during the week are all ways to help improve planning and the feeling that you’re living for the weekend. .
Questions? Want help navigating your habits and nutrition? DM me! .
What can you do to ensure you are awarded the opportunities you want as a EXP or entrepreneur in 2020? Here's a great article which breaks down a few tips to add for the upcoming year! 👇💵👉👩💼http://ow.ly/LpaX50xifO4
𝗙𝗶𝗿𝘀𝘁 𝘄𝗲𝗲𝗸 𝘁𝗼 𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 𝗶𝘀 𝘄𝗿𝗮𝗽𝗽𝗶𝗻𝗴 𝘂𝗽. 𝗛𝗼𝘄 𝗮𝗿𝗲 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹𝗶𝗻𝗴?
Personally I wish I could have kept my rent money in my pocket. 😂 Financially, knowing my hard earned money went to rent, utilities, savings, holiday gifts, and splurging more than I should makes it all worth it. December bills were easier because November I stayed on budget and kept track weekly, sometimes that's the difficult part.
Swipe to view my emergency savings growth!
𝗦𝗵𝗮𝗿𝗲 𝗯𝗲𝗹𝗼𝘄 𝘆𝗼𝘂𝗿 𝟯 𝗽𝗼𝘀𝗶𝘁𝗶𝘃𝗲𝘀 𝗮𝗻𝗱 𝗴𝗼𝗮𝗹𝘀 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗹𝗮𝘀𝘁 𝟮𝟱 𝗱𝗮𝘆𝘀 𝗼𝗳 𝘁𝗵𝗲 𝗱𝗲𝗰𝗮𝗱𝗲!
3 154 hours ago
Free “Blooming” Advice:
“You should always estimate roughly what your cash situation will be 12 months in advance”
Thank you Middlesbrough College for coming along again to our Friday College Lunchtime Drop-In today. All years always welcome to discuss careers, courses and plans for life after GCSEs. #GetInspired#PlanAhead
0 15 hours ago
Let's Start The New Year Out The Right Way. Time To Get Prepared. Message Me So We Can Meet & I Can Show You A Plan.
Every year, I create resolutions based on 3 categories. For me, this usually means
🌿 For the Greater Good
I’d love to walk you through one of my resolutions and how I’ve broken it down to be more manageable throughout the year. Doing this helps me celebrate the small accomplishments while working towards a larger goal.
For this example, I’ll use my “For the Greater Good” resolution which is…
TO TAKE MY ACTIVISM OFFLINE
💚 Put Together a Library Program
💚 Write A Children’s Book
💚 Create Change at Local Businesses
💚 Write to My Local Government
💚 Participate in Trash Pick-Ups
Let’s break it down…
Put Together A Kid’s Library Program
✅ Create a lesson plan
✅ Create a power point
✅ Come up with kid friendly activities
✅ Put together an email for parents after the program with a few resources for further learning
✅ Compile a list of local resources
✅ Create a checklist of easy, at home swaps
✅ Create a grocery shopping scavenger hunt
✅ Reach out to local libraries
✅ Schedule a date
✅ Put together a mini library tour
✅ Make it scalable so others can use the same format to put on their own programs
Write A Children’s Book
✅ Decide what topics to cover
✅ Create an outline
✅ Write a story
✅ Work with Tommy to make it rhyme
(I read a LOT of kids books with the kids I sit for and the most entertaining are the ones with a sing song-y prose PS did you all know Tommy’s a lyricist??)
✅ Find an illustrator
✅ Figure out how to publish in the most sustainable way
✅ Find out what the next steps are
✅ Make it an audio book
The following goals work best as one off to-dos throughout the year:
✅ Create Change at a Local Business x 5
✅ Write/Call Government Officials x 5
✅ Participate in Trash Pick-Ups x 5
Let us know how you’ll be keeping Mama Earth in mind next year! Share your eco-conscious resolution in your story and tag us. We’ll share them in ours!
Ever since I can remember I’ve been known for being super organised! I colour code everything from my wardrobe at home, to my dermal fillers stock at work and not forgetting the most important thing - my diary both work and social!⠀
This is something I also like to pass on to my patients because it takes away this stress from you and helps you to feel your best all year round without having to juggle your appointments around the rest of your commitments. For me there’s nothing worse than having to delay you because there’s no availability when I know you need your treatment the most.⠀
Skin and aesthetics is a journey. This might be a journey of maintenance or a journey to reach your destination.⠀
Being organised with your skincare and treatments improves your skin quality and results and keeps your confidence up. ⠀
Similarly, planning your aesthetic treatments in advance keeps results natural and consistent.⠀
Let’s talk if you want to plan together.⠀
⠀ #skinjourney#aestheticjourney#skinconfidence#planahead#organisedlife ⠀
Rich people have money. Wealthy people know how to preserve money.
Ladies! Have you created a wealth plan? Do you even know what a wealth advisor is?
Do me a favor right now! Do not
A. Leave this up to chance or
B. Leave this up to your husband.
If your husband passed away today, would you be able to maintain the lifestyle you are accustomed to? I know that sounds morbid, but honestly, at that point while grieving the loss of your soul mate, do you also want to be trying to make ends meet or worse, having to sell your house.
Do yourself and your children a favor: become financially aware and take the first step to creating your personal wealth plan. Hit my girl @morganwiebe27 up for help with your own wealth plan.
Traveling during the holidays can be a struggle...it can be SO easy to throw your journey and goals in the toilet. Don’t let the holidays be your excuse. Crush your goals AND have holiday balance with these tips!
There are 7️⃣ holiday meals out of 105 meals in between Thanksgiving and New Year’s Day. #foodforthought
The holidays are such a wonderful time to enjoy and celebrate with your loved ones 🎄🥂🎉 Give yourself permission to enjoy your favorite festive foods!
They are called holiDAYS for a reason. Don’t let these special days turn into a holiWEEK or a holiMONTH!
Check out PLAN, SHOP, COOK: Effective Strategies for the Busy Home Chef for your complete guide on HOW to make meal planning a habit you (gasp!) enjoy and WHAT to put on your plate to make the most healthy choices!
PLAN, SHOP, COOK is all online so you can watch the videos and use the handouts when and how you need them!
PLAN, SHOP, COOK includes one month of customizable meal plans based on your desired nutrition plan. $37 through Christmas! Make holiday weight gain a thing of the past!
Hey... it’s the holiday season so let’s plan ahead a little and book your workouts in before “life admin” takes over.
Click the link in our bio to book our online streaming live workouts.
TUESDAY 6.30am. 9.15am. 7.15pm
FRIDAY 6.30am (30 mins)
You will receive a email confirmation with link to log in.
No equipment required with minimal space needed.
Let’s get through this holiday season with a little less stress and a lot more sweat! #planahead#online#onlinestreaming#livecoaching#wellbeing#wellness#holidayseason#stressrelief
Happy Friday!! 🥰 I know making a sudden switch from the habits you already have to new ones is hard so here's a few tips to get you started!
1) PICK ONLY ONE TO START. You're most likely to stick with one than a bunch of new ones.
2) SET YOUR ENVIRONMENT UP FOR SUCCESS. Wether it's removing trigger foods from the house that you know you'll eat or meeting friends for a hike instead of brunch.
3) REMOVE THE BARRIERS THAT ARE STOPPING YOU FROM DOING IT. Be okay with telling people no. If they really care about you and see that you are passionate about making a change, they will support you. If not, get a new circle.
4) DO IT DESPITE THE MENTAL RESISTANCE. It's gonna be hard but push through! You're doing it for a reason. Find your reason and let it fuel you!
5) ACKNOWLEDGE YOURSELF FOR GETTING IT DONE. Be proud of yourself for the little things! Small wins are what lead to big changes! 👏🏽
6) NOTICE THE CHANGES HAPPENING! Do you feel more energized? Maybe your clothes fit better? Maybe you can walk up the stairs without being winded.... Whatever it is, hold onto that! If this is what happens with one small change, what can happen next?! 7) IF YOU SLIP UP, GET BACK ON TRACK. No need to throw in the towel. Don't let one bad meal turn into a whole day!!!!
8) PRACTICE UNTIL IT'S EASY AND THEN PICK A NEW HABIT TO START! Now you see that you CAN do it and you see all the positive changes it brought! You're ready to level up 🙌🏽 Good job! #fitnessgirl#gymgirl#physique#physiquecomp#2020goals#planahead#workout#workoutmotivation#beastmode#healthyhabits#buildhealthyhabits#gymmotivation#bootygains#gluteworkout#armworkout#healthpage#fitnesspage#transformationphotos#cute#girl#smile#gymselfie#healthtips#gymtips#discipline#ifbbpro#bodybuilder#npcphysique#shredded#athletes
We are experts at executing IRS approved Tax Incentives, Tax Reimbursements, and Tax Credits offered to businesses. Get in touch with American Benefits Exchange to discover if your business is overpaying in taxes!
1 15 December, 2019
The Federal Long Term Care Insurance Program provides coverage when you and your dependents are no longer able to perform everyday tasks due to chronic illness, injury, disability or the aging process. Discover if you’re eligible for long term care now at thinkabx.com!
1 13 December, 2019
The Federal Employees’ Group Life Insurance Program is the largest group life insurance program in the world, covering over 4 million federal employees and retirees, as well as their family members. Learn more about the FEGLI program at thinkabx.com!
#fbf New Blog 🚨🚨🚨: Holiday Survival Guide- Tips on Staying Healthy this Holiday Season! 🙌🏽🎄🙌🏽
The holidays bring out the best in people; we celebrate together💃🏽, cheer each other🥂,spend time with those we ❤️ ; which also means a lot of parties, family gatherings, and non-healthy food options🤷🏽♀️. Today’s #blogpost will help you stay on your healthy living journey without having to reject every invitation that comes your way.🤣😉
Link in Bio 😉
👉What’s on your mind? 😏
Share your answers in the COMMENTS down below!👇👇
👋Tag a friend who needs some inspiration! 💫
🙋♂️ Follow @sigurd.vedal
Welcome to the JUNGLE!!! 😜 -- 🌳🐅🐼🐘🦍🐆🦁🌳
The jungle of THOUGHTS 💭and IDEAS 💡 in the MIND 🧠 of an ENTREPRENEUR! 💸🤩
Best believe that for the driven entrepreneur -- there is simply no off switch! 🎚The mind of the entrepreneur is always moving and planning the next success or achievement! 💥
☝️Here are some pretty common thoughts that you’ll find flying around in the minds of (SUCCESSFUL) entrepreneurs:
🤔”How can we IMPROVE on that?”
🤔”Is my team BUSY enough?”
🤔”Are my CUSTOMERS SATISFIED?”
🤔”Do I HAVE to take time off?”
🤔”Will this ever get EASIER?”
335 23,56627 November, 2019
When Kenneth Copeland tells you about his vision board😱
Even in his 80's, he sees the importance in having a vision... and staying focused on it!
Because the truth is, if you have a heartbeat, you still have a purpose.
Enroll in my Vision Board Course tonight and get $30! Sale ends at midnight tonight!
If you're ready to go after God's assignment on your life, stop procrastination on your dreams and find clarity about your calling, you need to enroll in the Vision Board Course 👉🏼 link in bio
39 1,4546 December, 2019
Are you ready for 2️⃣0️⃣2️⃣0️⃣?.
A couple of days ago I had gotten off the phone with a close friend of mine. She asked me a very simple but clear question. .
“What are your 2020 fitness goals and what are you trying to achieve?” .
This made me think because honestly I have been so busy the last couple months that I hadn’t set aside time to write down goals I would like to accomplish in the upcoming year. .
It is so important to make a plan ahead of time so that you can execute and deliver what you deem important when the time comes. Don’t wait like me. 🤪
Do you have your fitness goals written down? Are you stocked up on items that can help you achieve them?.
If the answer is no then let’s plan some time to get the goals written out. If you still need supplements to drive results. Order yours today! .
Use my code: Shelby15 to receive 15% off your entire order + FREE shipping on orders over $49. Link is in my BIO 👨🏻💻👩🏼💻Hurry offer ends soon. .
Have questions? DM me or leave them in the comment below. Let’s do this!!! 💪🏼💪🏼
4 2939 hours ago
NATIONAL C🍪🍪KIE DAY is tomorrow, December 4th!! #PlanAhead
58 3,8013 December, 2019
Happy December, Charleston! Make this month a great one with help from our #PlanAhead guide — a day-by-day listing of all the best events happening around town. Find it via the link in our bio. // 📸: @ryanserio
8 2,1592 December, 2019
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