Hey, I know it’s been a long, not so great time, but just a quick reminder that you do still get to live each day, not just get through it because, sadly, we won’t get these days back. ON THAT NOTE, let’s see what we can cook and how we can move together this week. Every healthy choice you make does improve your health, I promise. Ready?
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from EatingWell These honey sesame mini-meatloaves (I made a tofu version because I didn’t have any meat on hand, and they were so delicious and would totally freeze well for future you to have a quick lunch or easy dinner one day).
- These oatmeal bars that can be breakfast, snack, dessert, etc and have lots of fruits and veggies in them but don’t take too much work and also freeze great. (Pro tip – look for toddler recipes to find low sugar/whole food-based ideas! Like a whole 30 but…maybe a Whole 3?)
- This 30-minute indoor walk (there’s a break halfway through, so it can also be just a 15-minute walk) hosted by someone young if you’re tired of Leslie Sansome
- This week’s group hike challenge (they won’t all be just 7 miles, but you can challenge yourself to do it all in one day or over the course of a week! I hope this gives you some good inspiration.)
- Make your food tracking easier in MyFitnessPal – I probably need to make an updated version of this so the screen looks like the newest version of the app, but the tips are still 100% accurate.
- Get moving with something totally different than your normal cardio.
- Or get moving with something just like your normal cardio, but still worth your 10 minutes if you work hard.
What I’m meal prepping this week:
- those mini meatloaves from #1
- those oatmeal bars from #2 (with some mods)
- veggie stock! I freeze my peelings and scraps each week and turn them into a big pot of broth every month or so
- fruit and veg – cleaning and chopping them ahead of time so that I can toss them into whatever I end up making
- vegan white chili based on this recipe
- baked squash to use in sauces, those bars from #2, and anywhere else I can use up the pumpkins that have been sitting quietly since November…
My for-me quick TRX combo (don’t forget to borrow this and modify it for your level or equipment if you want to!):
- hip lift / leg press (dumbbell modification for home: bridges / thrusters)
- high row – I – Y – T – underhand row (dumbbell modification for home: shoulder press, reverse fly, upright row)
- body saw / pike with ROM challenge (dumbbell modification for home: rocking plank or shoulder tap plank, dolphin pose to plank rocks)
(What is this? I plan my workouts just like I plan yours, but the fact is for many trainers that we don’t get to our workouts because we can’t be too sore to train our clients, we are injured, we are tired or underfueled, we are busy, we are only free during odd times of day that aren’t ideal for working out…so, to combat that, I’ve made myself weekly TRX mini-programs that take less than 20 minutes to execute and can be squeezed in to any free window I can find. I might not always use them, and they don’t totally replace my main workouts, but I think they will be helpful, even if I only do a piece of one! SO helpful that I’m sharing them with you each week, and you can feel free to follow along in your own way and at the level that’s right for you, modifying to use whatever equipment you have if you don’t have a TRX, if you need a workout idea for the week.)
See you here Sunday for next week’s group hike and a check in from week 1!
