Light Side of Health

Fitting Fitness & Nutrition Into A Busy Fall Schedule

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


  • Preheat oven

  • 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

no time.

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.

Power Salad

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.

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