samedi 4 novembre 2017
The 6 Things I Do Every Sunday to Stay Healthy All Week
My Sundays are definitely not a day of rest. Far from it. It's the one day I devote to getting everything ready for my healthy week ahead. Take a glimpse into my Sunday. It may sounds a little nuts to jam-pack this much on a weekend day, but it sets me up for success. I know that if I don't plan ahead, I'm looking at skipped workouts and bowls of cereal for dinner.
Morning Workout
An early morning workout is a must for me on Sundays, not only because I teach a 9 a.m. Power Vinyasa class, but even if I didn't, I'd still make it a priority to get in a workout first thing. It energizes me all day, ensures I don't skip out, and gets me into the working-out mindset I want to continue throughout the week.
Meal Planning
I used to head to the grocery store with a big list of healthy foods. I found that not only would I grab things that never got used (RIP bunches of asparagus), but since I had no set plan, every day was a little stressful trying to scramble healthy meals together. Oftentimes I'd get home from picking up the kids at 5 p.m. and just make pasta and a bag of frozen veggies because it was easiest.
Now I take time to plan out my meals. Breakfast is simple - just a protein and greens smoothie or overnight oats. Lunch is a big salad, and I do something basic but healthy for each dinner of the week.
Here's an example of my weekly dinner plan:
Sunday: Potato Leek and White Bean Soup
Monday: Quinoa and Black Beans With Green Beans and Broccoli
Tuesday: Tofu, Veggie, and Rice (or Farro) Stir-Fry
Wednesday: Maple-Cumin Lentils Over Spaghetti Squash
Thursday: Avocado Pasta With Edamame, Tomatoes, and Roasted Cauliflower
Friday: Black Bean, Corn, and Roasted Sweet Potato Burritos
Saturday: Homemade Pizza With Roasted Mushrooms, Red Peppers, Tomatoes, Basil, and Tofu
I even write it out on a big chalkboard that I keep in my kitchen, so I can quickly glance at it in the morning and know what I need to do to get dinner done later.
Grocery Shop
Once I know what I'm making, I hit up the local grocery store as well as Trader Joe's (I love its marinated tofu and dairy-free mozzarella shreds!). I bring the kiddos along so we can not only spend time together, but so I can also teach them about healthy eating. I find if they help choose what to throw in the cart, they're more likely to eat it.
Meal Prep
Once I get home and put the groceries away, it's quite a scene in my kitchen with cutting board, knives, tons of glass containers, and veggies laid across my counter. I make 10 salads for the week (want the hubs to eat healthy too!); cut up sweet potatoes, cauliflower, broccoli, and red peppers for roasting; and cut up onions and other veggies for the stir-fry, as well as white potatoes (for that evening's soup). I also cook up one cup of quinoa and one cup of rice to use for dinners later that week. Getting done whatever I can on Sunday makes a huge difference at 5 p.m. when I need to make dinner for my famished family. If I have time, I'll also prep overnight oats for the week or freezer smoothie packs.
Gym Bag Ready
Aside from regular laundry, I make a point to wash all the workout clothes I'll need for the week: sports bras, tops, running and yoga bottoms, and socks. If I'm really on the ball, I'll fold and put these things in my drawers so I can easily grab them for early a.m. workouts.
Workout Schedule
Workouts don't just happen for me since I work and have a family and house to take care of. I have to set aside time, and since my schedule can be different from week to week, it helps to look ahead and jot down on my calendar workout "appointments." It's typically a run with some TRX and yoga from 6 to 7 a.m. Mondays, Tuesdays, and Thursdays, then a longer run with my mommy-runner friends on Saturday morning, and yoga Sunday mornings. If it's written in ink on the calendar, it's more likely to happen.
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