How to create a healthy lifestyle you actually like living

How to create a healthy lifestyle you actually like living

Motivation doesn’t come easy when we are trying something new. It’s scary and can be intimidating. For years I would sign up for gym memberships thinking *that* time would somehow magically be different.

I’d finally be well on my way to the perfect and happy life I thought weight loss would bring. And time after time, I’d cancel my membership just a few short months after signing up. No where closer to where I wanted to be than when I signed up in January.

I had no clue where to start or what to do. Everyone at the gym seemed like they belonged there, everyone except me. Day after day, I’d quietly put myself on a cardio machine in the corner praying no one would notice me. Eventually I did get up the courage to go ‘play’ with some weights. But I was still clueless.

Fitness can help you see what is possible for yourself but physique goals should be secondary to what creating healthy habits and investing in yourself does for you and in the world around you.

 Fitness was a floodgate for me. Once I finally figured out how to create healthier habits I started to see what else was possible in my life. Up to that point truthfully, I didn’t have much faith in myself. I had quit dreaming for myself, and was sucked into the daily grind. Though I had much of what I wanted–an amazing husband and two healthy kids, there was still something missing. 

As I became more confident in my ability to show up for myself and started making progress on my fitness goals, I began to  feel motivated, equipped, and ready to finally start tackling the other goals I had put on the shelf.

Fitness can become the same floodgate for you…once you figure it out that is. I want you to see what is possible for yourself if you learn how to create a healthy lifestyle you actually like living.  Abandon all the diet information; cookie cutter workout programs; and healthy meal plans. Focus that energy instead on creating a plan that was made just for you. 

I’m going to share with you four tips I wish someone would have given me when I was first starting my fitness journey.

Face your fears-What is the real reason you  are not taking action towards taking care of yourself?

Maybe it’s not knowing what to do. Maybe it’s because you struggle to see you deserve what’s on the other side of your fear.

Failure creates so much fear for people–especially women. You’ve got to let go of the idea of perfect and be willing to take massive imperfect action. Don’t see failure as a bad thing. Each time you fail, you’ve simply found one thing that won’t work.

Common fears some of my clients have expressed in the past:

 Doesn’t want to have to give up everything she loves to eat- You don’t have to. Sure you may need to make some changes to how you’re currently eating especially if your current diet is cardboard or manufactured in a plant. Moderation is key. And there are always ways to make your favorite foods slightly *better*. Nothing is off limits. No food is bad. 

I am too busy to figure it out– just start. Start where you are, with what you do know. Often times walking is underrated. But it is one of the oldest and most effective ways to move your body. And just about anyone can do it. 

I can’t afford a trainer– you don’t need one. But if you do feel like you’d benefit from having someone to guide you then check into some more affordable options. You can get into a small group training session, hire a coach (often for much less than a trainer’s hourly rate) you pay monthly. 

I’m not even sure what I like doing or that I want to go to the gym. That’s totally ok. Tap into your inner kid and think about things you enjoyed doing as a kid, try a new class, invest in some equipment to have at your house, or try a boutique fitness studio instead of bigger gyms. 

I’ve seen some of my friends get too obsessed with healthy living, weight loss, or fat loss. Me too. In fact, I was that friend at one point. Let go of perfectionism. Let go of someone else’s idea of what ‘healthy’ looks like. Set goals for yourself that aren’t necessarily physique related. 

Equip yourself with knowledge

>> Diets don’t work. Sure they may work temporarily, but diets are not a permanent solution. In fact 95% of diets fail.

>> Despite all of the info that pops up when you Google weight loss, fat loss, or diets–you don’t need  to calorie count, count macros, points, or portions. 

>> You don’t have to work out for hours/ day 6-7 days a week.

>> You don’t have to follow one certain workout program.

You get to decide what goals you have and how you want to reach them. It’s easy when you’re first starting out with healthier lifestyle changes to get sucked into all of the information on the internet. So much of it seems like good advice, “Eat healthier, exercise more, create a caloric deficit”. For most people (about 95% of them) that doesn’t work..at least not long-term. 

These ‘healthier lifestyles’ are just more diets packaged a different way. There are ways to create the change you want in your health or your body without dieting or resigning yourself to exercising in a way you hate.

The best workout program or ‘diet’ is one you can do literally forever. This is why one of the biggest issues I have with mainstream health and fitness is the emphasis on perfection and the unrealistic means to get there. When we are trying to follow rules instead of creating habits, we only set ourselves up to fail. When diet culture does include habits–it’s usually just build a habit of following the rules. 

Keep in mind it’s not about what you’re missing out on or taking away, but what you will be gaining by implementing healthier habits into your day-to-day routine. Since practically nobody likes living in deprivation focus on healthy habits over following rules. Focusing on what you don’t have (link to other blog post about mindset) or what you’re not is unmotivating. Instead focus on what you will be gaining by creating healthy habits = more motivating.

Dream big for yourself

I didn’t realize all the times I kept giving up on myself at the gym I was playing small. Every time I quit, I was feeding the self-limiting beliefs I had about myself. The gym isn’t where everyone will find the courage to be who they were created to be. In fact, it wasn’t until I started running (which I hated for most of my life) that I started to see what was possible for me. Then over time I had the confidence to give the gym another try, which ended up being much more successful.

Ask yourself what you would be able to accomplish by creating healthier habits and ditching some of your less healthy ones. What would you do if you felt more confident, had higher self-esteem? What are some things you have missed out on by NOT being happy in your current body?

NOTE: Weight loss/ fat loss is not a magic pill or bullet. It absolutely WILL not fix your problems, and in some cases might even make things worse. Broaden your focus beyond the numbers and beyond trying to create someone else’s idea of a perfect body. 

 Start implementing healthy habits- movement, nutrition, mindset. 

>> change your environment to mirror the changes you want to make–make movement easier and healthier options more available while decreasing the unhealthier ones.

>> keep it simple to start and practice consistency over perfection and complicated strategies. 

>> focus on eating more veggies and adding in more variety.

>> Keep a pair of walking shoes at your desk if you sit all day and aim to go for a walk on your break, grab a co-worker and get outside.

>> Set a reminder or alarm to go off every couple of hours to remind you to get up and move.

>> Sample some classes at local gyms/ facilities to see what you like or sign up for a community class (often cheaper than a gym membership and you might find it less intimidating than walking into a new class or the gym for the first time or in a long time).

>> If you don’t like exercise or have a bad taste when it comes to healthy eating–try thinking about it differently: it’s not a punishment, but rather is something you get to do so that you can do x down the road.

>> Think about your values and your goals, how would taking care of yourself make those things easier?

>> Remember you don’t have to do any specific kind of exercise or follow any one type of diet to create the results you want. You get to choose what works for you and your lifestyle. 

 I’m not a huge advocate for fitting the rest of your life around fitness. Rather making ‘being fit’ fit into what you’re already doing. After seeing so many women try over and over again to follow someone else’s rules, and being one of those women myself; I know it doesn’t work. 

You shouldn’t feel like you’re starting a new job when you embark on the amazing journey of bettering yourself through movement, nutrition, or otherwise. And if it does, that’s probably not the “healthy lifestyle” for you.

Cheers to creating food freedom, finding joy in movement, and loving your body long before you reach your goals!

xo,

Alisha

PS to make sure you’re starting off on the right foot, sign up below to grab your copy of 5 of the sneakiest ways you’re sabotaging yourself.

Break up with your diet and leave diet culture behind | One of the healthiest choices you can make for yourself

 

Diets.

We’ve all sworn them off. Well, at least we thought we did. I’m stumped though as to why we still have so many women working their butts off and still not living in a body they are totally in love with.

It’s not you, it’s them..

Diets are pretty sneaky. I mean it is literally the only product that continually fails over and over and over, yet we keep coming back for more.
We usually just chalk a diet not working up to us not trying hard enough, not being disciplined enough, not being focused enough, or dare I say not wanting it bad enough.
For some reason this twisted mindset is widely accepted as being the truth. I know I’m not the only one that beat myself up when I couldn’t stick to my 1200 calorie diet of mostly veggies, almost zero carbs, and chicken.
What if it really isn’t you or me, but it’s the methods we are using to try to lose weight that is the real problem.
Breaking up with your diet

Diets set you up to fail by creating standards that aren’t realistic or even all that healthy 

Have you ever googled ‘fit woman’ or ‘healthy woman’? In less than one second you will see over one billion images all portraying a similar ideal of what a healthy woman ought to look like.
They are all roughly the same size, not too muscular and not too thin. Long hair and about the same age range, eating a salad, and of course smiling (so if you have RBF even if you are the poster child for health in every other way, you might be out of luck on this one..)
There isn’t much wiggle room. What happens to all of the women that don’t fit that ideal?  Are you simply out of luck? Will you never be health and fit? No.

Healthy bodies come in all sizes and shapes

You almost never hear of any fitness program promising to get you to your own healthy, natural weight. Or advertising their programs ability to enhance your body’s natural shape or size.
If you’re defeated and discouraged because no matter how hard you work or what you do, you still can’t seem to reach your goal body–it might be because you’re just chasing someone else’s goal body. Not the one you are meant to live in.

Diets were designed to make you feel crappy about yourself

This is a multi billion dollar business that was created to keep you feeling bad about yourself. IF ‘diets’ aka ‘wellness’ aka ‘healthy lifestyles’ actually worked long term, the fitness and wellness industry would be out of business.
There are ways you can go about creating a healthy lifestyle or pursuing wellness that is not entangled in diet culture or diet – y mindsets. You just have to do a little leg work and a whole lot of self exploration to discover your heart and your motives for any of the actions you’re taking.
For all the women out there done with dieting. Done with feeling crappy about themselves. And done sabotaging themselves with sneaky food behaviors–grab your copy of my FREE guide. This guide walks you through 5 of the sneakiest diet-y behaviors and mindsets you might not even know you are still doing PLUS it gives you practical strategies and tips you can start using today.
Here’s to women creating food freedom, finding joy in movement, and making peace with their bodies long before they ever reach their goal body!
xo,
Alisha Carlson (8)

Your Holiday Survival Guide to Do Holidays Different this year: save money, avoid unwanted holiday weight gain, and preserve your sanity

Tis the season of holiday parties, extra spending, and perhaps a bit too much eggnog. This time of year used to be so stressful for me. We were charging Christmas on our credit card, I couldn’t stop eating all the Christmas cookies, and I seemed to ramp up my time spent at the gym. The last one was in part to combat the extra pounds I was terrified of gaining and to help me cope with the additional stress this most joyous season tended to bring out.

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 This year my husband and I vowed to spend less money on stuff and instead invest more money on experiences. 

I’ll admit at first I was a little hesitant. Not really for me, but more for my kids. The thoughts of ruining Christmas for them swirled in my head and I even began to question whether or not I was a bad mom for not wanting to spend a ton of money on my kids. I guess that is just another ugly head of the comparison game.

As a kid at Christmas time it seems like your whole world revolves around getting all the things on your Christmas list.  The thought of not getting my kids the things they long for (even though I know in my heart spoiling my kids by getting them every single thing they want isn’t good for them either ) brings up emotions from my own childhood where  money was always in short supply and quite often I remember NOT getting the things on my list.

The thing of it is…I’m ok. I have not been scarred for life. And while I’ll admit  I do believe my parent’s money habits have  contributed to the way I handle and spend money. I am still working on this.

Stress less by saying no, thank you.

No, on its own IS a complete sentence, but if you’re looking to soften the blow just a bit you can add a smile and a gracious thank you to the end of your no.

The point isn’t really whether you add the ‘thank you’ or you don’t, it’s that you are being choosy about what you are committing yourself to. Especially this time of year. So think about the things you actually want to do and that align with your own personal core values. Then  make sure you do those things first.

Everything else can get deleted. Of course, sometimes you will have to make sacrifices and that is also ok. Just decide what you’re wiling to sacrifice on and what isn’t worth it.

For example if you’re eating a slice of pie just because you don’t want to disappoint someone or hurt their feelings or you don’t want them to feel alone in eating, then a ‘no thank you’ would be ok. You don’t have to cave into someone else’s agenda to show them you love them.

 Give more

While this time of year seems to be especially marked by additional spending and gift giving, there are more ways than one that you can be generous or lavish others in gifts.

Get creative–How can you give more of your time, your talent, or your natural gifts? Instead of focusing on all the time you don’t have or spending money that isn’t really there, think about the joy you’ll be adding and the cheer you’ll be spreading instead when you choose to invest time in other people or causes that are important to you.

 Enjoy the fun foods

Self control always. Restriction never. This year instead of counting all the treats, calories and macros, why not let yourself relax a little bit more? As long as you make your food choices with intention and mindfulness I say have that extra cookie without another thought about it.

Focus on REALLY enjoy the fun, festive foods of this season–savor each bite. Create an experience around that special food. It goes without saying this is a stressful time of year for many, let’s not take it out on Grandma’s homemade goodies. Eat in moderation and in alignment with your goals. Sometimes that is simply having the thing and not stressing over it.

Explore new ways to move your body

It is easy to get into a rut with our fitness. Instead of just doing the same thing over and over why not try a new activity this winter. Snowshoeing anyone? Or maybe there is a class you’ve been wanting to try, but you’ve been too busy hitting the trails on your runs. Whatever you’re used to doing to get your body moving, try something else this winter. Your body will thank you. Your mind will thank you. And you’ll appreciate the new skills and challenges that come with trying something new.

You can always make it better by grabbing a buddy.

Be just a smidge more intentional

This one goes without saying, but I’ll repeat it anyway…whatever you do, do it with intention. This means actively choosing what you’re doing, what you’re eating, how you’re spending your time and your hard-earned cash. Don’t get stuck in the same routines and ruts. For most women we operate on autopilot. We’ve got so many things to do in a day we just get going without ever really stopping to see how what we are doing are either helping us get closer to living our dream life or slowly pushing us further from it.

 

What is one way you plan to do the holidays a tad different this year? Join the conversation below. And if you ever have any topics you want covered in an upcoming post, shoot your questions over to alisha@alishacarlson.com

 

Here’s to creating food freedom, finding joy in moving your body, and making peace with your body long before you ever reach your fitness goals.

xo,

Alisha Carlson (8)

 

Quit procrastinating: how the lie of starting Monday is sabotaging you

How many times have you told yourself you’ll start your diet or your workout program again on Monday or in the New Year?

What if I told you there is no such thing as a “Monday” or as a “New Year, new you”. After all, we are only promised today, aren’t we? So why wait? Why not start today, in this moment, with what you have…

The tricky thing about diet culture is that we can get lulled into the mindset that we always have to start again, start over. The idea of ‘starting’ implies that there will be an end to whatever we are doing, and inevitably we will fail again.

Ditching the diet mindset means you won’t have to worry about starting again on Monday or starting over in the New Year.

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How do you ditch the diet mindset?

 

1. Think about the long-term gains and goals.
Set goals for yourself that inspire you to live a better life now, without waiting on the scale to budge or the clothes to get smaller. Decide what kind of value you want to add to your life and to the life of those around you.
Make small changes over time instead of completely overhauling your entire life at once. Change can be stressful enough as is. So why not take it slow? Start with a five-minute action and get good at showing up for that every day. Then Slowly build on that foundation of consistency. For most of us, the habit of showing up for ourselves will feel foreign. We need to create a culture of winning.
Don’t let the stress of life get to you. I was your classic comfort eater. Whenever I felt stressed, I’d turn to food or to alcohol or to exercise to help me manage my stress.
I know what you’re probably thinking.. isn’t exercise a good thing? It depends. For many, exercise is a great thing and can add so much value to their life. But for others, it can become another vice or another shackle.
The bottom line?
Find healthy ways to manage your stress. And do it in moderation.

2. Your journey is a practice. Not a test. 

Be the first one to give yourself some grace when you slip up or make a mistake. The more freedom you give yourself, the easier this will be. So instead of having food rules and obsessions you live by, create some healthy habits or practices around food and exercise.
Think about how far you’ve come, not how far you have to go. This simple mindset shift can make all the difference in your motivation levels and your excitement.
Who wants to work for someone who never appreciates their efforts? When we focus on our shortcomings and how far we are from our goals we are being the boss that never recognizes your hard work.
Spend some time this week focusing on the gains you’ve made and not the gap between where you are and where you want to go.

3.Create momentum with small changes, not a drastic overhaul

Our lives are comprised of thousands of tiny choices we make each and every day. Most of them are so small, we don’t even recognize the impact they will one day have on us. These small choices seem insignificant in the moment, making them easy to overlook. But they all add up.
Pick one small thing to tweak. It should feel so easy it’s stupid. In fact, I would argue its the easy choices that are the hardest to stay committed to. For some reason we have this belief that success has to be hard. That if we aren’t #onthegrind all day every day we might as well not bother.
Stumped on some small things to commit to this week? Use this list to help get the juices flowing:
-Take the stairs or park a little further
-Start your day with a routine that sets you up to win the day (a simple gratitude practice can do wonders for your mental state and your perspective)
-Add one more veggie to your day
-Have one glass of wine instead of two

The bottom line is this: Waiting to take action only sets us up to fail over and over…

If you are waiting to start until Monday or January or when you feel ready to make a change to your nutrition, fitness, or lifestyle, you will never make a change because you will never be ready. Sometimes you just have to leap first and have faith for what’s on the other side.
So what small action will you choose TODAY that will move you closer to your goals before next Monday or before the New Year? Share in the comments below so we can cheer you on!
xo,
Alisha Carlson (8)

How to stop feeling guilty around food

The holidays are right around the corner and for so many this is a time of year that brings about  mixed emotions. Usually the slurry of emotions leave us unsure of how to feel. Even though this is supposed to be one of the most joyous times of year, they  can be overwhelming. I know my family is far from perfect and there is always a little uneasiness as my husband I try to navigate the sticky situations that family can present.

Toss in all of the holiday parties, end of the year deadlines, and weeks where your kids are out of school and it is easy to see why we, as women tend to put ourselves on the back burner and become a bit more relaxed with our routines. However, I’ve found that the more relaxed I get around the holidays, the harder it is for me to get back into my rhythm come January.

Often guilt and shame accompany this time of year. Whether we find ourselves over spending, over eating, or over drinking. It seems that we buffer our feelings and How to stop feeling guilt or shame around food, fitness, and your bodyemotions just to get by. After all, this is the season to eat, drink, and be merry, but usually the stress of the season leads to a bit more of the eating and drinking, and less holiday cheer all around.

You might be nodding in agreement, because you too have felt these same things and have found yourself buffering instead of facing the music. I am guilty of this. Thankfully we don’t have to wait until January, we can start today.

How to avoid guilt + shame around over eating, over drinking, and over spending: replace old habits and behaviors with new ones

First, let’s identify and acknowledge shame and guilt. Often they are interchanged, but they aren’t exactly the same thing…

Shame is feeling like YOU are wrong. It’s intense, it’s painful. Shame makes you feel like you have to hide from others because if they knew about you and all your secrets,  you’d be unloveable.

Shame is something I see so many women carrying when it comes to their food choices. It isn’t uncommon for us to feel like we have to hide what we ate from others to avoid being seen or to justify our food choices to minimize the shame we feel around them.

In our society, a woman’s worth is often tied to her external appearance.  It was for me growing up, and I see it still in other women, on magazines, even other coaches/ trainers that put too much emphasis on the physical goals without touching on the other important areas of health too. When we find that sweet spot of letting ourselves be seen, brining those things that make us feel shame into the light is when we can begin to shrug shame.

Guilt on the other hand, is feeling like you did something ‘bad’–Again, this comes up so often around food for women. We assign morality to our food choices, like it’s either a good or bad food. If this is true, then we either are good or bad for eating them #lies. 

Food is a neutral party. Neither good nor bad. Its our meaning that changes things.

“I cheated on my diet”…”I am so bad for eating this”… I am so guilty of saying things like that in my past. And what would usually came next? Shame. It was a vicious cycle that the diet industry kept me trapped in for years. I vividly remember the pain I’d carry when I was “too weak” and gave into my cravings. I felt like a disappointment and a failure.I cringe when I hear another woman say any of these things.

How can you beat guilt and shame before it beats you?

Bring it into the light. Share with someone you trust and you know won’t judge you. Even journaling about it can help. Express your feelings. Practice rephrasing or reframing those thoughts  for yourself.

Your value and worth don’t come from what you did or didn’t eat or whether or not you did or didn’t do a workout today.

Call out the lies- if you catch yourself talking negatively when you glance in the mirror or if you try something and do it less than great notice the thoughts + self talk that ensues. If its negative, it’s a lie, and it’s gotta go. Come up with counter arguments to those lies. Or better yet, create some mantras or words of encouragement you can repeat to yourself before you get in those situations that tend to bring out the urge to shame or guilt yourself.

What can you do if you are being guilted or shamed by others?

First, remember you can’t control or change other people, but you can change your environment and who you spend your time with.

Assess your current environment and the people you spend the most time with. Are they for or against you and your goals?

Take action: Change one thing about your environment, maybe that is removing foods that you know lead to you losing control. Maybe it’s investing in some dumbbells or bands so you can always move your body even if you can’t make it to the gym or your favorite class.

Who is one person you need to spend less time with? Create an action plan, who can you add to your circle that will help you?

Give yourself and others the benefit of the doubt. Whether good or bad, we are usually trying our best. We are doing what we can, with what we have, and it’s only reasonable that we would see others the same way. NO need to create extra stress or drama by believing anything other than this.

Give yourself some space to process. One way I do this is by  creating small margins of time in my day and/ or week to reflect. I am always talking to myself. If you could hear what’s happening in my head most days you’d probably think I’m crazy. But if I’m talking, I can’t listen to the negative voice. Then give yourself some time to just listen. 

Small steps you can take now in your mindset, movement, nutrition, and relationship with yourself:

Daily affirmations: The key with affirmations is to make them believeable. At first it might be a stretch, especially if you’ve gotten used to being bullied by your own thoughts. One thing I’ve done this year that has been so helpful in this arena has been to back up my affirmations with specific bible scripture. This way I am reminded that these things are in fact truth.
Start small and build up. It’s not the big things you do once in a while, but the small things you do daily that make the biggest impact. It’s tempting to want to change EVERYTHING at once, but that only sets us up to fail in the long run. Pick one thing and stick with it until it feels easy, then you can add another.
Slow down when you eat. I still struggle with this from time to time, but it is the first habit I teach my clients, so it is that important, and if you totally forget everything else you know about food this one habit is all you need. Slowing down allows you to feel full before you reach that uncomfortable stuffed feeling. Plus when you slow down, you get to enjoy your meal and your company that much more.
Choose movement that feels good and even a little indulgent. For me that is a mix of weights/ running or walking/ and some yoga sprinkled through my week. I used to snub walking because it wasn’t the sexiest. But you know what? It still burns calories, gets your heart pumping, and has some major benefits for your mind. So walk on! (if that’s your thing). The point is, moving your body is a gift and you get to decide what feels best. So forget the latest fad workout and just do you.
xo,
Alisha Carlson (8)
What is the hardest part of staying healthy during the holidays?

 

How to meal prep for normal, busy women who aren’t trying to land the cover of a fitness magazine

Doing a simple search for  the term ‘meal prep’ is likely to elicit tons of results. Great. Except there was one teeny tiny problem. Most of the meal prep videos or articles that came up  were incredibly detailed and regimented, and had you eating pretty much the same thing all week long.

Don’t get me wrong. There is a place for sure for that kind of meal prep. But let’s be honest that is not the place that the majority of women live, at least not on a regular basis. Nor should they.

So how do you meal prep like a normal woman with a to do list a mile (link to other post here) long?

You keep it simple. Like so simple it will probably feel like your 10 year old could pull it off.

I’ve been there…ya know the place I described up above. I used to weigh out each meal ensuring my portion sizes were perfect and that I was counting my macros correctly. I ate each meal on a timer and rarely ever skipped a meal.

Eating like that served its purpose while I was prepping for my first and only two figure competitions. Thinking about that kind of meal prep is sort of exhausting these days. And actually quite unnecessary.

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Meal prep like you have a life

If you don’t get paid to look a certain  or  perform a certain way as a job, then likely you don’t need to go through the painful process I outlined above. If however, you are just treading water trying not to drown in all of your life’s responsibilities and you want to start chipping away at some of your dusty ol health and fitness goals then this is for you.

Meal prepping will save you a ton of time throughout the week as well as money (thus helping you stick to your budget), and will make weeknights far less stressful. As if all of those reasons weren’t enough, you will most likely even end up feeling better while moving the needle towards your personal health goals.

No need to get fancy. Simply follow the steps below, and bam. You’ll be meal prepping like a boss.

Steps to meal prep:

  1. Sit down with your calendar and create a meal plan for yourself for the week. Know what meals you’ll have for dinner, lunch, breakfast. Do you have any days you’ll be eating out or exceptionally busy? Mark those down with an ‘x’ or something. The busiest of the busy days will be a day when you want to have something prepped and ready to go so you don’t have to think about it. * Try slow cooker meals or instant pot meals for those days.
  2. After you’ve created your menu for the week, you need to compile a list of things to grab at the store. Pro tip: check your pantry and your fridge so you don’t end up buying too much or too little of an ingredient.
  3. Pick a day to prep. Is it going to be the same day as when you grab your groceries? Will you need to do a couple days of prep?
  4. Prep made easy: Keep it simple. Cook up some smart carbs like rice, quinoa, potatoes/ sweet potatoes, or a pot of beans. Cook up a couple different kinds of protein or prep them ahead of time if for example you plan to eat tuna salad or chicken salad just make a big batch. Have your healthy fats on hand and your fruits and veggies. You can cut those up as well ahead of time, though they do lose some nutritional value if they are left sitting too long before you eat them.
  5. Bonus tip:  you can put your food in smaller containers so you can grab and go or you can just pull it out and pack it the day of.
  6. Extra bonus tip:  only season with salt and pepper. By doing it that way, you’ll be able to mix and match your flavors throughout the week by adding salsa or curry seasoning, etc.

Do you have a meal prep tip that you are crazy about? Share it below in the comments.

 

You can meal prep like a pro all the while being the totally normal and slightly busy woman that you are 😉

 

xo,

Alisha Carlson (8)