If you’re feeling stuck, remember: just work toward your goal for 10 minutes today (maybe just finding a tip in this post counts for you?), then keep working tomorrow for another 10 minutes, then… Let’s get into this week’s meal ideas, workouts, and motivation.
- Let’s start with a whole anti-inflammatory week of food. Not sure where to start? Choose colorful, fresh foods, and fill your plate with as many of them as you can. Not sure why to eat to avoid inflammation? In short, your body already has enough to handle without additional oxidative stress from the nourishment you’re providing it. This is definitely a department where every good choice counts.
- This vegan Jamaican dish is probably waiting for you in your pantry already (check the comments for tips). (Remember, I frequently offer vegan links because you can always add other ingredients if you want meat, eggs, dairy, etc! Not trying to convert anyone.)
- This is a pretty dramatic upper back adjustment you can do to yourself – be careful, but maybe give it a try if you always have “tight shoulders”.
- Breathe along with this video, I dare you.
- Then unwind and take a nap with this yoga series.
- You have 15 minutes to get your cardio in, right? (All levels)
- Or….just throw in the towel and teach your dog to talk like this one.
- Finally, if you’re tired of cooking, just make yourself some snack-meals with these “lunchables”.
Did you try these three tiny changes that will improve your life right now?
Need help finding time to work out? Say no more.
Don’t forget to use your free classes if you train with me! I offer Bootcamp as a way to get in another metabolic workout without the price of a personal training sesh, Zumba as a way to boost your brain, stop your anxiety, and get moving, and Recovery as a time to unwind and learn how to maintain your joints and muscles so you can feel awesome every day and recover quickly from your workouts. (And Edwin is still on the schedule for kickboxing every Wednesday at 6:15 if you want to practice being a badass!)
What I’m meal prepping this week:
- Tofu summer rolls – I use julienne carrots and cucumber to fill up the roll, and add extra boosts like hemp seeds and acv to my dipping sauces
- Pumpkin curry
- Baked apple cinnamon pancake bars – I just followed the recipe on pancake mix, added an extra (chia) egg, and added chopped, peeled apples and cinnamon. (I use a whole grain, minimally-processed, low glycemic mix that I doctor in advance with some almond flour and ground oats…”good” processed foods do sort of exist $$$)
- Overnight oats, always
- Rice for onigirazu…don’t ask me what filling I’m adding because I have no idea
- Grapefruit…which is not something to prep, but don’t forget how GREAT it is this time of year in Texas
My for-me quick TRX combo (don’t forget to borrow this and modify it for your level or equipment if you want to!):
- Squat row (dumbbell modification for home: squat + shoulder press or snatch)
- Atomic push-ups (dumbbell modification for home: shoulder tap plank or spiderman wall push-ups)
- Lunge – bicep curl (dumbbell modification for home – lunge or lunge isometric (hold) + bicep curl)
(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.)
