Fall is here and the Holiday Rush will soon be upon us. We are heading into a very busy season. Here are some time-effective practices that will enable you to keep your nutrition & fitness on point!
Workout First Thing in The Morning
Get your workout in and over with, first thing in the morning! To save time in the morning, prep in the evening. Layout your workout clothes, socks, and shoes the night before.
Don’t Skip Breakfast or Intentionally Intermittent Fast
You don’t have to make breakfast in the morning, you can make it the night before or at least get half of it started. We have provided some breakfast meals you can make in advance or when packing your kid’s school lunches in the evening.
Egg Muffins To-Go
In a muffin tin, chop up your favorite veggies and then fill in with the egg. Top with goat cheese if you desire and bake in the oven. Store in the refrigerator and then grab-n-go in the morning!
Chia Seed Pudding
Fill a Mason Jar with 2 tbs of chia seeds, 1 tbs of almond butter, 6 ounces of almond milk, and a little maple syrup. You can also add oats if you like. Let the mason jar sit in the fridge overnight and eat in the morning. I like to throw all ingredients in a blender prior to filling combining them in the mason jar. I find it makes for a better blend and smoother taste.
Pumpkin Muffins (Makes a Batch for 3-4 days)
(Makes 10 Muffins)
1 Cup of coconut flour
2 Scoops of Vanilla Protein powder (optional)
1 cup pumpkin puree
1/3 Cup of coconut oil
2 Whole eggs
Lots of pumpkin spice, cinnamon & a dash of sea salt
1/4 cup of organic maple syrup
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon salt
Mix all ingredients together
Grease muffin sheet with a little coconut oil
Place batter in the tin
Bake for 25 minutes or till finished & enjoy
Plan Out Your Workouts For The Week
Sit down and plan your workouts for the week. It will give you an idea of how much time you should set aside each day, something to look forward to, and a plan of action that will cut down on the “think time” during your carved-out workout time.
Contrary to most blogs and magazines today, you don’t need a lot of ingredients or time to make a delicious dinner! Below are some suggestions for your busy work weeks.
Bunless Burger or Veggie Patty & Yams
Cook good quality meat burger or veggie patty on a skillet or grill.
*If you are cooking on a skillet, it usually just takes 3-5 minutes on each side depending on how you like your meat
Bake the yams in the oven for about 45-60 minutes at 425 F degrees. If that is too long
for you, just throw the yam in the microwave for about 6-7 minutes. Use a little
good quality butter and sea salt for taste.
Pair with some spinach and you can have a healthy and clean dinner ready to go in
Bison & Asparagus
Drizzle a little extra-virgin olive oil, sea salt & black pepper on asparagus, and pop
in the oven heated at 425 degrees for 15-20 minutes.
Throw a bison burger on the skillet or grill. Use goat cheese or
avocado as a spread.
*If you are cooking on a skillet, it usually just takes 3-7 minutes on each side
depending how you like your meat.
Salmon & Broccoli
Drizzle a little extra-virgin olive oil, sea salt & black pepper on chopped broccoli and pop in the oven heated at 425 degrees for 15-20 minutes or until the florets are tender.
Mix a little extra-virgin olive oil, garlic powder, basil, and salt in a bowl. Then rub on salmon. Use a little extra-virgin olive oil to lightly coat the skillet and throw the salmon on for about 5 minutes on each side or until lightly browned and flakey.
Throw the following into the bowl:
Extra-virgin olive oil, lemon juice, garbanzo beans, pre-chopped onions, baby tomatoes, cut up avocado, chopped basil, mix and serve.