5 Tips to Knockout Your Early Morning Workout

 

Let's face it...early morning workouts are HARD! I am so guilty of hitting the snooze button so many times that I end up having to change it from a morning workout to a late night workout. I had to figure out a way to get myself moving in the morning so that I started my day out right and wasn't stressing to find the time to workout. So I came up with my 5 MUST DO things which made it pretty much impossible to miss my morning workouts. 

1 - Sleep in your workout clothes.

I know this sounds a bit out there but one less step in the morning is always a positive for me! I know a lot of other people say to just make sure you lay your clothes out which works great for some but not me! That means I have to not only force myself out of bed but I have to also get undressed then dressed. It just seems like a lot at the crack of dawn for me LOL. But....if I sleep in my clothes then I'm a lot closer!

2 - Enact the 5 minute rule.

So what is the 5 minute rule? Get up and workout for 5 minutes, if after that time you want to go back to be then you can. Let me tell you though, it's pretty unlikely you will want to since you will be up and moving, blood pumping already. That's kind of the point, right?!

3 - Get an accountability partner or group.

For me this is my challenge group that I run each month. We have a great group of people each month that rely on each other for motivation, support and tough love when needed. Make sure you have someone that will either meet you, call you or check in with you some how to ensure you are getting it done. If you want to join our group then you can sign up to make me your free coach and we can talk about adding you to my group.

4 - You have to treat yourself.

No, I'm not talking about blowing your workout with a cheat treat. I am talking about a yummy breakfast. I am an omelet lover. Ham & cheese, turkey & cheese, veggie filled....I am all about the omelets! I tell myself that I do not get an omelet, which is still in line with my nutrition guidelines, unless I complete my workout. For me, that's motivation enough because this girl loves to eat LOL. Find a good breakfast treat that follows your nutrition guidelines and don't allow yourself to eat it unless you get your workout DONE. It's a great motivator for those of us that love food.

5 - Go to bed!!

Getting to bed to ensure you get the appropriate amount of sleep each night is essential to getting up early and working out. For adults ages 18-64 years of age, the National Sleep Foundation recommends getting between 7-9 hours of sleep a night. Now, as a mom of two toddlers, I know that's not always possible. However, when it is possible you should be doing so and if not then adjust your bedtime. Sleep is vital to your body functioning properly! So get to bed....and do it early because you can always DVR those shows! 

Those are just a few of my common practices to help me get my workout done and get it done FIRST thing in the morning. You know the deal, if you have any questions then don't hesitate to message me! XoXo

Be SMART, Set Goals!

We are over half way through the year so today I want to talk a little about setting goals. Some of you like to make New Year's Resolutions which are goals by another name. The question is do you stick to them and are they SMART goals?

I have always been a person that sets goals for myself, my career, my relationships with family and friends, pretty much everything. I am a goal oriented person. I get so excited to reach my goals and once I do then I don't stop there....I set MORE goals. It's what drives me. 

Now I understand that not everyone is like me in that aspect but I do think it's important to set goals so you know where you are heading or at least where you want to go. If you aren't looking to achieve more then you will simply stay where you are. Not that where I am in my life is a bad thing, I just feel like you should always try to grow as a person and goals help you do that. 

So what are SMART goals? Well to answer that, first you have to know that SMART is an acronym. 

S - Specific
(Who, What, What, Why, Where?)

M - Measurable
(How much, How often, How many?)

A - Attainable  
(Achievable?)

R - Realistic  
(Is it important to what you want to achieve ultimately?)

T - Time  
(By when?)

 Now seeing what that acronym means, does it make a little more sense? This process helps us make goals that we can actually accomplish. 

Setting goals can be tricky. You can end up setting to many goals. Your goals can be to big, as in not specific enough. However, the biggest mistake I find people make is that they don't write their goals down! Lets be real, we all have a lot going on and we can lose sight of our goals if they aren't written somewhere! I personally bought a notebook that I use for goal setting only. This keeps all my goals, whether short term or long term, in one place. 

How you make SMART goals is something you are probably wondering about. Well, first you must decide on what you want to achieve. For me it's important that I get both kids potty trained. So lets use that as an example on how to make it a SMART goal. 

Intention - Get both kids potty trained

S - Potty Train Hayleigh & Bella

M - Start with 3 times a day (wake up, lunch, before bed) then slowly progress to every 30 minutes sitting on the potty. Once accomplished that then switch to big girl undies and they go when needed.

A - Yes

R - Yes

T -  Hayleigh by September & Bella by December



Setting SMART goals also helps you put a plan into action. Did you notice that my measureable section caused me to start the plan and then the time section caused me to set a deadline.  This allows me to not only set my goal but make a plan on attaining that goal. When you do this process you will complete the first two steps of reaching your goals! 

All you have to do next is put your plan into action and stick with it. Some might say that's the hardest part and it can be; however, that's the most rewarding part! Knowing you are working towards your goal and you actually have a plan of action that is effect means you are way ahead of most people. Don't get caught up saying "this is too hard" and all that negative stuff. It's not too hard. When doing your SMART goal, you said that your goal was attainable and realistic therefore it's achievable. Even if you don't see it, if you are sticking to the plan then it's working. If you don't see any results that are moving you towards your goal then simply re-evaluate your plan of action.

A good example of this is my daughter Hayleigh and her potty training. She had set backs with her potty training when we moved overseas and she was REFUSING to potty train. I was at the end of my rope and had no idea what to do. No matter what I tried it wasn't working. I mean we were trying everything in the book! The day came that she started pre-school (here in Belgium they start them at 2 1/2 years old) and I felt horrible sending her to school not potty trained. The teacher told me it wasn't a big deal and that they would work with her. I'm not kidding, within two weeks she was using the potty all day. I wasn't seeing the improvement at home though....I asked her teacher at our one on one conference how she was doing and she told me she wasn't using her pull up at all during the day. She used the potty all day and I was in shock! I didn't think I was reaching my goal of getting her potty trained but in reality, with a little help, we were reaching it. 

Being SMART about your goals can help you achieve them much quicker. You don't want to make your goals so vague that you may never be able to accomplish them and without a plan of action or a time frame then you are only wishing. Push yourself outside of your comfort zone and make SMART goals! Chalene Johnson always talks about having one PUSH goal so I make sure that my yearly goals have one PUSH goal and then a few more smaller goals. Then I also make weekly & monthly goals. I spend my Monday mornings writing out my weekly goals and the last week of the month I write out my goals for the next month. It may seem like a lot for those of you who are just starting out with your goals so do what's comfortable for you. Just make sure you have one PUSH goal. If you are wondering about PUSH goals then you can pick up Chalene's book here to learn more. 

I'm here for questions or if you want some help. This is all my personal thoughts and take on setting goals so you may even have a system that works better. If you think so then please share so I can try it out! XoXo

One CIZE Fits All!

 It's not about the amount of weight you have to lose, it's about letting go of the baggage in your life. 

- Shaun T

You guys...I am in LOVE with the new Cize program from Shaun T! I was already in love the Cize Live, which is different from the program, but now that I have started the actual program I am even more in love! 

Forget everything you dread about working out. Starting today, exercise isn't a chore, it's something fun to do. Dance and get fit in just 4 weeks with a new dance fitness program developed by leading celebrity fitness trainer and dance instructor Shaun T. This program is so much fun, it will be easy to forget it's exercise. In each routine, Shaun T breaks down challenging dance moves step-by-step, and builds them into a full routine in about 35-40 minutes. Mastering the moves requires hard work, practice, and dedication that will torch fat and calories. It's all choreographed to great music to keep everyone energized and moving. Get a great workout while learning the kinds of dance moves seen in music videos and dance shows.

Here's some info on the program:

Program Trainer: Shaun T

Program Length: 4 Weeks

Workout Schedule: 1 workout, 6 days a week

Equipment Needed: None for the base program, Deluxe program includes 1 pound wrist weights & portion control containers

Beachbody On Demand: Will be available in Purchased Programs within 24 hours of purchase 

Nutrition Guide: One is included that incorporates the 21-Day Fix portion control containers

Who should buy the program?

 Anyone who want to get in shape and have fun doing it. Great for those who have dance experience or want to learn how to dance. Fun for families to do together.

Here's a video of me doing the first workout, Crazy 8's:

I will be completely honest, I have NEVER sweat so much doing a workout as I do when I Cize it up! The best part is that I don't even realize that I am working out...I'm just having fun! The video above is my first attempt at this particular workout and I know I will only get better at it. If you let go and just have fun that that's all that matters!

You can purchase the base program, the deluxe program or the challenge pack which includes the base program and a 30-day supply of Shakeology.

If you have ANY questions then please feel free to contact me! Remember one CIZE fits ALL! XoXo

New & Upcoming Releases

Last week I attended the Beachbody Coach Summit in Nashville. It was the most inspiring and awesome week with 25,000 fellow coaches. While we were there Beachbody shared some really great info and tips but they also shared some new products as well as a new program. It's all really exciting and there are some awesome new releases so I want to sum it all up for you here and answer as many questions about each product as I can. I've even tried some of them so I will also give you my personal opinion on them. 

First, let's start with the NEW Beachbody Performance Line. 

The release of this line isn't until July 22, 2015 but the coaches attending Summit this past week were able to get it ahead of time and try it out. I bought a sample pack because we all know that I have serious taste and texture issues. I didn't want to buy a whole tub of each and not like it so the sample pack was perfect for me. I used the line on Friday last week for my Cize workout with Shaun T because I knew it was going to be a fun but intense workout. 

Designed by Harvard-trained scientists and based on cutting-edge sports science, exercise physiology, and nutrition research, Beachbody Performance contains scientifically proven ergogenic (performance enhancing) ingredients and plant-based nutrients to help maximize exercise performance and recovery safely, effectively, and naturally. No artificial colors, flavors, sweeteners, or preservatives. It is also NSF approved therefore amateur and professional athletes can use it. 

Here's my review of each one:

Energize (Pre-workout)

Improves intense exercise performance, increases energy and endurance, and sharpens focus and reaction time.

Again, I have serious taste and texture issues and I STRONGLY dislike lemon flavored products so I was pretty nervous about that first sip. MUCH to my surprise, I actually really liked the taste and there was even a hint of grittiness. The taste in my opinion is more of a citrus flavor so I didn't feel the need to chug it. As far as if it works, there is NO DOUBT that it works! Within 30 minutes of drinking it my fingers started to tingle. Now, don't worry about that, because once I started working out it TOTALLY went away. I did not get the jittery feeling and my heart did not race like it does when I use other pre-workout products. I do suggest you skip this product if you don't plan on really working out though. This product helps you get in a GOOD workout. 

Hydrate (During-Workout)

Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.

The flavor for this product is Citrus Cooler but honestly once I combined it with a bottle of water, it didn't really have a strong flavor. I kind of like that because I like my plain water when I workout since anything sweet can make me feel sick to my stomach during a workout. There is no grittiness again so that made me super happy. I could definitely feel it working when I drank it. However, if you aren't sweating then you don't need it. Again, this is a product you use if you are actually getting a good workout in, not just a mild workout. 

Recover (Post-Workout)

 Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.

The flavor for this one is Chocolate Chill. That made me SUPER nervous because let's be honest, I can't drink anything chocolate without using a blender and ice....not even Shakeology. I didn't have time to get the blender out that morning so I had to shake it with my water in my shaker cup. Shockingly, not a bit of grittiness! I know I keep saying that but I can't do anything gritty and I know a lot of you are like me in that aspect. It was a nice, smooth chocolate flavor that I drank very quickly. I waiting to long to drink mine though. You are supposed to drink it within 30 minutes of the end of your workout and I didn't even get back to my room within that time so I am curious how much more it will help me when I am able to drink it within the right time frame. It did help me feel a little less sore though so I take that as a win. 

Recharge (Nighttime)

 Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.

I didn't get the chance to try this one but I will update you once I do. 

Creatine

This add-on has no flavor and mixes well with the Recover Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.

I didn't try this one either but again I will update if I decide to. Most of you are familiar with Creatine so I am sure you know the benefits. I am not once that uses it though.  

Since the products have not been released yet I can't give you a link to purchase; however, feel free to email me at cyoungblood1127@gmail.com and I can get you the link as soon as it's available. UPDATE: I have now added the links to purchase. Just click on the name of the product and you will be directed to the link for purchase. You can also try a sampler pack (one packet of each product listed above) or the Club Performance Pack which includes 90 Day access to Beachbody on Demand as well as a tub of Energize and a tub of Recover.

Now, let's chat about the NEW Shakeology Boost products! 

Shakeology Boosts are add-ons to Shakeology (or any beverage of choice) that allow an individual to customize a shake for their own specific needs.

There are 3 different ones you can choose from and they are available now. I have only tried 1 of the 3 but here is the info for each and then I will give you my review of the one I have tried. 

 Digestive Health

 With a unique blend of 7 grams of both soluble AND insoluble fiber packed into every single scoop, this formula stands apart from typical fiber supplements that contain only soluble fiber. This powerful Boost helps support regularity and digestive health. 

Power Greens

 Power Greens Boost contains veggies like cucumber, kale, and spinach to deliver a full serving of vegetables in each scoop. Plus, this potent Boost supports the body's natural acid/alkaline balance.

 Focused Energy

 This unique formula is designed to deliver a wholesome boost of energy. The energy comes from 100 mg of natural caffeine from guarana and green tea. This Boost also supports mental clarity, alertness, and focus.

I have been using Focused Energy by adding it to my daily Shakeology. It does change the taste of my Shakeology a bit but not so much that it causes me to dislike it. I am going to be real with you. I absolutely LOVE this stuff! It's no big secret that I struggle with a serious Monster Energy Drink addiction. With two toddlers, a house to tend to, a business to run and then spending time with my hubby, I often feel exhausted and unable to make it through the day without some extra kick of energy. When I drink Focused Energy I do not need anything else for a boost in energy. What's even better is I don't feel a CRASH in energy like I do after drinking an energy drink.  This past week when I would drink it at 6 am I would have great energy levels until after 2 pm. Again, I wouldn't feel a crash either. I am a true believer in this product. Other coaches tried the other two products and loved them as well but I won't do a review on those until I try them. 

If you want to purchase them then you can click on the name of the one you want. They are available for purchase individually to fit your needs. 

There are now new benefits to Beachbody On Demand as well!

Beachbody On Demand is a new feature of the Team Beachbody Club that provides unlimited access to stream Beachbody's proven fitness programs.  

The fitness programs available to stream under the Member Library section currently include: P90X, P90X2, P90X3, Insanity, TurboFire, Brazil Butt Lift, Ten Minute Trainer, ChaLEAN Extreme, INSANITY: The Asylum (Vol 1), INSANITY: The Asylum (Vol 2), Tony One-on-One (vol 1), Tony One-on-One (vol 2), Tony One-on-One (vol 3), Hip Hop Abs, Hip Hop Abs Deluxe, Tai Cheng, Rev Abs, Rockin Body, Shaun T Dance Party, Turbo Jam, Total Body Solution, Yoga Booty Ballet, Ho' Ala ke Kino, Power Half Hour, Great Body Guaranteed, Get on the Ball, Power 90 and Project You, Slim in 6, Slim Series Express, Slim Series, Brazil Butt Lift Master Series and ChaLEAN Extreme Deluxe.

 Sample workouts available to stream under the Sneak Peek Library currently include: 21 Day Fix: Total Body Cardio, 21 Day Fix Extreme: Plyo, Body Beast: Chest/Tri, PiYo: Sweat, Insanity Max:30: Sweat Int., P90: Sculpt A, Focus T25: Alpha Cardio, CIZE: You Got This.

 Programs available to stream after purchase under Purchased Programs currently include: 21 Day Fix, 21 Day Fix Extreme, Body Beast, Focus T25, Insanity MAX:30, P90, PiYo and CIZE.

The aspect to Beachbody on Demand is the ways you can stream! While members can always stream Beachbody On Demand via the web browser on their computer, the Beachbody On Demand streaming app or channel is now offered via several popular platforms. Team Beachbody Premium Club members can access all the same amazing features and benefits of Beachbody On Demand through the new app/channel on any available device that supports it. Check out the new ways to stream below!

Amazon 

All generations of Firestick and Fire TV are supported

Roku

Roku 2 generation, Roku 3 generation, & Roku Stick, including:
Roku 2 (2400X/EU, 3000X, 3050X, 3100X/EU, 4210X)
Roku Streaming Stick (3400X, 3420X)
Roku 3 (4200X/EU, 4230X)
Roku Streaming Stick - HDMI (3500X)
Tyler (2700X/EU, 2710X/EU, 2720X/EU)
Liberty (5000X)

Chromecast

The Chromecast stick 

Now if you are wondering how you can get access to Beachbody on Demand then head here to purchase your premium membership. You can also purchase a Challenge Pack which includes the Beachbody on Demand access as well as a 30-Day supply of Shakeology.  

Now, on to one the announcement of a new program release! 

Beachbody is constantly growing their program catalogue and finding new ways to keep you excited about your health and fitness journey. This is the FIRST time they have paired two of their world leading trainers together and they DO NOT disappoint! You may know Autumn Calabrese from non other than the 21-Day Fix and the 21-Day Fix Extreme. Sagi Kalev is the Body Beast himself! 

The Master's Hammer and Chisel is the expert workout system that delivers breathtaking, body-changing results in as little as 60 days. Trainers Sagi Kalev and Autumn Calabrese are sought-after experts at sculpting spectacular physiques, and they have shelves full of competition prizes to prove it! In the Master's Hammer and Chisel, they share their winning strategies in this breakthrough system of resistance training to shape powerful muscle, shed body fat, and build a ripped, statue-perfect physique.

The program won't be released until December 2015; however, in October 2015 they will be putting a sneak peek on Beachbody on Demand. This is another GREAT benefit to Beachbody on Demand because they have started doing sneak peeks with each program so you can get a feel of whether it's a program you would like to purchase or not. 

Since the program is not available for purchase you can go to this link and enter in your email. Once you do that then an email will be sent to you when the program launches so that you are able to purchase prior to it selling out. Believe me, I have no doubt that this program will be in HIGH demand! 

 I know I've shared a lot of info with you and you likely have some questions so PLEASE do not hesitate to ask! You can email me, comment below or even message me on Facebook. A link to my account above on the right side of this page. I hope you are as excited about the upcoming and new products as I am! XoXo :)

My Top 25 Workout Songs

It's not secret that I workout at home and that I use DVD's by some of the world's top trainers as my workouts. Just because I use DVD's doesn't mean that I don't want some of my favorite tunes blaring to get my mojo going LOL. I decided to throw together a list of some of my top workout songs that help me get pumped and stay pumped for my workout. As you look through the list you will see that I love all types of music so if you aren't a fan of a certain genre then you will have to nix those from your list. 

I am going to list the song name along with the artist(s). You can download any of these songs from the iTunes Store. 

1. Centuries - Fall Out Boy

2. Cheerleader - Omi

3. Hey Mama - David Guetta featuring Nicki Minaj

4. Uptown Funk - Mark Ronson featuring Bruno Mars

5. Kick the Dust Up - Luke Bryan

6. Sugar - Maroon 5

7. I Really Like You - Carly Rae Jepsen

8. Lips Are Movin - Meghan Trainor

9. Time of Our Lives - Pitbull & Ne-Yo

10. FourFiveSeconds - Rihanna, Kanye West & Paul McCartney

11. Animals - Maroon 5

12. Bottoms Up - Brantley Gilbert featuring T.I.

13. Best Day of My Life (Gazzo Remix) - American Authors

14. My Songs Know What You Did In the Dark (Light Em Up) - Fall Out Boy

15. Counting On Love - Matt McAndrew

16. Bills - LunchMoney Lewis

17. Bad Blood - Taylor Swift featuring Kendrick Lamar

18. Shut Up and Dance - Walk the Moon

19. Worth It - Fifth Harmony featuring Kid Ink

20. Want to Want Me - Jason Derulo

21. I Don't Like It, I Love It - Flo Rida featuring Robin Thicke & Verdine White

22. Shake It Off - Taylor Swift

23. Happy - Pharrell Williams

24. Timber - Pitbull featuring Ke$ha

25. Work Work - Britney Spears

I honestly could go on and on with songs that get me excited to work out but I am pretty sure you wouldn't want to read that long of a list LOL. These are some of the most current songs and most are actually listed in the iTunes Store under "Top Songs" so that should help you find them as well. 

Do you have a favorite workout song(s) that you would like to share??? PLEASE feel free to comment below with yours and I just might create a list with them! 

Enjoy! XoXo

Balsamic Steak Salad

Yesterday I posted on my Facebook page about my iron-deficient anemia and how beef contains around 2.1 milligrams of iron per 3 ounces. Since I was experiencing a major headache thanks to low iron I decided to whip up this salad for a bit of relief. Like I said on my page, this isn't a fix to the problem but it did give me a bit of relief from the headache that was quickly approaching migraine status. The salad is delicious I might add! :)

Ingredients:

5-6 oz Steak

Sea Salt

Black Pepper

Garlic Powder

4 Tsp Olive Oil

1-2 Cups Spinach (or Mixed Salad Greens)

1/2 Cup Cherry Tomatoes (cut into halves)

1/2 Cup Champagne Mushrooms (cut into halves)

Balsamic Salad Dressing

Directions:

Season steak on both sides with sea salt, black pepper and garlic powder. Set aside.

Heat oil in large nonstick skillet on medium-high heat.

Add the steak to the skillet; cook on each side for 2-3 minutes, or to desired doneness. Remove the steak from the pan and keep warm in aluminum foil. 

Add the mushrooms to the pan and sauté until done. (You can add a splash of soy sauce if you desire. I do if I know my husband will be eating the mushrooms.)

Cut the steak into slices. Set aside.

Place your spinach (or mixed salad greens), tomatoes and mushrooms on your plate. Top with steak slices and drizzle with organic balsamic dressing.

***If you choose to make your own balsamic dressing then take 1/2 cup of balsamic vinegar, bring it to a boil then reduce the heat to low so it's at a low boil for 3-5 minutes, or until the vinegar thickens into a glaze.***

ENJOY!!! XoXo

My Honest Review of the 3-Day Refresh

I'm about to get real with you guys. Yes, I am a Beachbody Coach and yes I love what I do and the products that this amazing company offers; however, I PROMISE to always be truthful with you. So today I want to share my real experience with the 3-Day Refresh.

My 3-Day Refresh journey was an epic FAIL! I'm not even kidding. I got half way through the first day and it was a bust. I did fine drinking my Shakeology because hello, that's my FAVORITE! Then the actual food was great and I wasn't really hungry but then came the Fiber Sweep drink. That one almost got me but I got it down by drinking it VERY quickly. It has a pretty big lemon taste and I am NOT a fan of lemon flavor. I put some lemon in my water here and there but that's about it. So I survived that portion but it was not that good to me. If you like lemon then I think you would do fine with it although it does have a grittiness to it as well so that wasn't fun either.

THEN came the Vanilla Fresh! OMG I just could not do it! The taste was not my thing at all. I seriously was gagging after my first sip so much that I could not drink another sip. You are supposed to drink that one for your afternoon snack as well as dinner and I knew there was NO WAY I could do that so I automatically reverted to my 21 Day Fix Extreme nutrition plan.

Now, why would I tell you this? I am a strong believer in being honest and telling people my honest opinions. I am not out to just make a sale. It's important for me to make sure you know what the products are and how I feel about them. Beachbody has so many wonderful products that I use daily and honestly I couldn't live without but I think I will skip the 3-Day Refresh from now on LOL.

There are MANY other people and coaches who absolutely LOVE the 3-Day Refresh and who do it once a month. I am just a huge taste and texture kind of girl and this is one of those products that doesn't work well with those things.

Stay tuned though because I plan on doing the Ultimate Reset once I get back from my trip. If you are interested in what the Ultimate Reset is and would like to try it out with me then send me a message and we can chat about it. I am looking to try it out with 3-5 ladies so get your spot reserved.

My 5 Step Meal Planning

First off…how much do you LOVE the new look of the blog?? I am absolutely over the moon with it! Of course a new name to go along with it which I’m quite fond of and owe some love to my husband for helping me find a good fit. HA HA!

Now, lets talk about meal planning. I have gotten SO MANY questions about how I meal plan so I decided to answer them.

So what is meal planning? Honestly that depends on the person. Ultimately it’s some form of making a plan prior to grocery shopping so you know what to shop for and don’t over purchase. Your meal plan could be for a week, a month or even just a couple of days. Some only plan out dinners while I plan out breakfast, lunches, dinners and snacks. What can I say, I LOVE being organized!

It’s important to know that there is no wrong or right way to meal plan. I’m going to give you the way that I do things and you will find a way to adapt that to your lifestyle, or you could possibly totally change it up and have a totally different way to do things. You have to find what’s right for you and what works for you and your family. 

Okay, so down to business now. These are the steps I do to complete my weekly meal plan. I complete an adult meal plan and a kid meal plan since my children are picky eaters and do not eat a lot of things at the moment. Typically I add in one new item a week to test it out and see if they like it. If they do then it becomes part of the rotation.

Step 1: Find Your Inspiration

I am a Pinterest lover! I could seriously spend my whole day on there so throughout the week I pin recipes that I want to try out. I also own quite a few recipe books that I look through with sticky-notes in hand to mark the ones that interest me. I meal plan on Friday’s so I go into my Pinterest board and back to those ear marked recipes and decide which ones I will make that week. Once I know that I make sure to print them or ear mark them with a specific color sticky so I can find it quickly.

Step 2: Grab My Meal Planning Binder

I have already printed out weekly meal planning sheets, I have the container count (21 Day Fix) written for my husband and I, then I also have recipes that I pulled from magazines placed in the binder. Again, I am HUGE on being organized so my binder has tabs so I can quickly access what I am looking for. I also have a pocket divider in there to hold the current week’s meal plans and printed out recipes. 

Step 3: Lets Get Planning

This is the FUN part to me. I always start with planning out my dinners first. I do this because my husband and I follow the 21 Day Fix nutrition guide so whatever containers I don’t use for dinner are the containers that we eat during the day. For the kids meal plan I don’t have to start with dinner first but it’s become such a habit that I do it anyway. I like to ensure that our dinners are a variety each night so we typically don’t have chicken planned two nights in a row. I have very low iron so I ensure that once maybe twice a week we have beef in the plan. I also take note of what items I still have in the fridge/freezer to ensure I plan those in for the week. We typically don’t have much since I do meal plan and stick to my list when I shop but there are times when things come up and we don’t eat what is planned for that night. So I just rotate that dinner to the next week.

Once I’m done planning dinners then I go back and plan breakfast, lunches, dinners and snacks. Since the 21 Day Fix nutrition plan is based on so many of each container a day I make it a habit of simply checking off which containers have been utilized as I plan. This is something that is specific to me but when you meal plan you have the opportunity to ensure your body is getting all the different nutrients it needs and it really can help you start eating healthier, if you plan it out that way. 

Step 4: Make Your Shopping List

Now is when you sit down and make your shopping list. I have a way that I like to do this so I don’t miss anything that I need but you know what will work best for you. I live 30 minutes from the closest commissary (military grocery store) so I like to ensure EVERYTHING I need is on the list. When I do this I go through my recipes and write down how much I need of each item. So I start at Monday (my meal plans run Monday-Sunday) and go through each meal and write down what I need for each meal on a piece of paper. If an item I need is already on the list then I just add the amount (1 cup, 4 oz, etc.) beside it. Again, it probably seems excessive and you by no means need to go into this much detail but I am a bit obsessive about organization and I only go to the store once a week.

Once I list out all the items I need for my week of recipes then I go through my pantry, fridge and freezer and cross off anything that I already have which is again typically not much other than the spices, some cans of beans and stuff like that. Meal planning is about not over buying and we also eat mostly perishable items due to our clean eating lifestyle. While I am in there marking off what I don’t need, I also write down things we do need such as water, toilet paper, toothpaste, etc.

Once that is all done then I make my final shopping list. I use an app called ShopListFree which allows you to do your list on your iPhone or iPad. I normally use my iPad (bigger screen LOL) and then you can also add your items into the list and separate them into categories. It’s a great app but it does take a bit of time to set it up. You can also have multiple lists so if you like to coupon and you need things from different store then you can make separate lists. Then you can check them off when you are in the store.

Step 5: Shopping Time

Typically I would jump for joy but I am not a lover of grocery shopping LOL. Give me a mall or heck some online shopping and I am golden but the grocery store is probably one of my least favorites. I would account that to the fact that my two children (ages 1 ½ and 3) lose their minds in grocery stores but we have started a routine of mommy does the shopping and daddy takes the girls to the bowling alley where they also have food for sale and a big indoor playground. There are times that my husband isn’t able to take them to the bowling ally so I recently made these laminated shopping lists for the girls so they feel helpful, have something in their hands and it keeps them occupied looking for the items.  

With my list the shopping goes a lot quicker! If it’s not on the list then we don’t need it. The point of meal planning is to plan your meals out so you don’t have to just buy a bunch of random items to throw meals together. I plan out every meal so I know exactly what to buy to get us through the week so we don’t overspend and we don’t have a huge overstock of items taking space up. So no matter what you follow of my steps, this is probably the most important. When you are shopping stick to your list! Until it becomes habit/routine for you, you will worry that you won’t have what you need or you will just be tempted to buy those pop tarts just in case. I have been there and the weeks I skip my meal planning, that’s how I feel but if you do these steps then your list has what you need and you will likely have leftovers “just in case” so don’t freak out. 

On this note, people have asked if I coupon as well. I am not a huge coupon person. We have some lying around the house and I take a look at those but honestly we eat clean so most of the items we buy, you won’t find coupons for them. Our food goes bad, it’s not processed therefore I don’t really coupon. I do look for coupons for our paper towels or toothpaste and all those kind of items but I don’t have to have one and I am definitely not driving to multiple stores to get a deal for $1 off when gas here is very expensive and my time is money to me as well. If you are a coupon person and have the drive for that then I am in AWE of you! Keep on doing it! You rock! 

This might seem a little overwhelming but it does become easier as you do it. You find your groove and what works best for you then you will be able to do your planning very quickly. As complicated as it sounds, I do everything I listed here within 30 minutes (plus my Pinterest time during the week but I am already on there so I don’t count that LOL). Try it this way for a couple of weeks and you will see that it works and honestly my stress levels are a lot lower when I meal plan as opposed to when I don’t. I have also been known to type my shopping list as my husband is driving us to the store. What motivates me with meal planning is that I’m not only in the grocery store less time but I’m spending less money than when I just go and grab items. That’s when you are more likely to over buy out of fear of not having enough for the week. The big win for me is not standing in front of the fridge asking myself or my husband what we should have for dinner that night! It’s so nice to just go in, grab the items from the fridge and start cooking! Peace and harmony LOL!

If you have any questions then please feel free to ask me! Also, feel free to share your meal planning tips or even some couponing tips! I am always up to hearing some good ideas from like-minded friends. XoXo