You know the scenario. You arrive home after a long day at work, your energy is sapped, you’re hungry, and you have a restaurant delivery app on your phone. Recipe for diet disaster. The good news is in the same time it takes for a delivery person to reach your door, you can be enjoying your own meal, prepped in advance. Here are some tips on how to make that happen.
1. Plan Them Out
Make a list of your favorite healthy foods and decide what you’ll eat for every snack and meal. Once you have a few meal prep menus in your arsenal, you can rotate them to keep things interesting.
2. Avoid Temptation
Not having junk food in the house means not having to use your willpower to avoid it. Stick to your shopping list.
3. Keep It Simple
Save time by choosing meals and snacks that don’t require a lot of time to put together. Fresh fruit, hard-boiled eggs, pre-cut veggies with prepared hummus. These are all excellent choices.
4. Cook for a Week
Set aside some time on the weekend and cook for the whole week. This will make good use of your time and cut down on your utility bill. And imagine, your dishes for the week will be ready to go! A big stress relief for you.
5. Mix Things Up
It can be tempting to eat the same meals every day but that gets boring. Give yourself options. This can be as simple as choosing different proteins for your salads each day, or eating chicken with vegetables three nights of the week, and fish or tofu with vegetables the other two.
6. Food Storage Containers Are Helpful
Food containers of various sizes can make a world of difference. It’s a good idea to choose one container type and buy several that stack and store neatly.
7. A Little Goes a Long Way
Any food prep is better than no food prep. Do what works for you. If the only thing you want to prep each week are hardboiled eggs, start there. Don’t get bogged down in thinking it must be done a certain way.
8. Give It Some Time
Food prep is about making your life easier. It takes a little effort and time upfront but it is worth it. It is so rewarding to open the refrigerator door and see healthy delicious meals and snacks ready to eat. Start slowly and build good habits.
We all know that stress is bad for us. If not managed properly, it can be really bad for us. Like turn out the lights bad. And while it’s easy to fall into bad habits while under stress — you stop going to the gym, grab a burger instead of a salad, work yourself to exhaustion —it also doesn’t have to be hard to keep good habits. It just takes a little planning. Here are some suggestions. If you incorporate them into your life, trust us, there will be nothing you can’t handle.
Adding a Bosu Ball to your workout will help to strengthen, tone, and improve balance! Try this full-body Bosu Ball workout for an awesome all-over tone. Do each exercise for a minute, repeating the circuit three times.
Squat Hop Overs
Alternating Leg Bridges
It’s one of the age-old challenges of the gym. How to add muscle without bulking up so much you look like Hans or Franz? Worry not. We can pump you up, but in a lean way. Just follow these suggestions.
5 cups spinach
1 can artichoke hearts
5 slices sandwich bread, cubed
1 cup shredded gruyere cheese
¾ cup shredded mozzarella cheese
¾ cup milk
2 teaspoons Italian seasoning
1 teaspoon garlic salt
½ teaspoon ground black pepper