If you’re a blogger or work a desk job, then you know the struggle with posture! Look no further because here are my top 7 simple yoga poses to improve posture. In April I started living my dream and switched from an on your feet job to a desk job. Every job I’ve ever had has been walking around on my feet! It only took me about 3 weeks to notice some pain in my left shoulder where I have a previous injury and then about one more week to notice an old feeling in them both. A feeling I had felt before in the past and tried oh so hard to eliminate! I looked in the mirror and sure enough, my shoulders were not as far back and proud as I thought they were. I busted out some of my favorite yoga poses to improve posture from the past and added a few to my routine and started practicing them again regularly to help with the pain… and sure enough they did! Notice it says easy. Have you ever opened an article or done a class and they said the pose was easy, but come to find out, you can’t even do the super modified version! Well, I mean it. I’m not trying to trick you on this one. I picked the simplest poses I could think of that gave me the most relief from my shoulder rounding issue and pain. (more…)
Happy Sunday morning friends! I finished my meal plan 4-25 – 5-1 and just finished all the prepping! I always have a fruit protein smoothie as one of my snacks to make sure I get in my fruit. I’m not really drawn to fruit and if I didn’t really think about it, I probably wouldn’t hit my fruit goals every week sooooo, yummy fruity smoothies it is. I tried to tailor the meal plan 4-25 – 5-1 to work for people who have a Monday – Friday, 9 to 5 schedule. The breakfasts are quick and easy and the lunches and snacks can be taken to work in an insulated lunch box.
Robert and I both carry insulated lunch boxes with us to work, on hikes, and really anywhere that we are going to be for longer than 3 hours! This eliminates the need to buy food while we are out and about. It happens to me all the time… I plan on being somewhere for only a few hours and then time gets the best of me and 4 hours later, I’m stuck in Portland traffic and starving. Terrible combination. If I have my lunch box, I can just grab something out of there wherever I am.
For my fruit smoothies, I buy a bunch of different kinds of frozen fruits and then make variety bags to store in the freezer. This week I made strawberry mango, blueberry pineapple, mango peach banana and then every day just grab whatever flavor I’m feeling.. easy right? The breakfasts are great, all I had to prep here the bacon cheddar breakfast sandwiches and then rest for the week were quick to make. Since I don’t like fish (yet) I’m doing my best to at least eat more tuna sandwiches during the week until I can change my taste buds… 🙂 For my tuna and cucumber snack, I mixed a can of tuna, cilantro, bell pepper, a little mayo and used half a cucumber sliced to use as crackers. I prepped all of this today and put into tupperware.
For my “adult lunchables” I cut up 1 ounce deli turkey, 1 ounce cheddar cheese, slices of carrots and celery, 2 tbsp of hummus and a serving size of wheat thins. Everything that I prepped on Sunday was able to be put in the refrigerator up through Thursday, and everything else went in the freezer. So… what went in the freezer… crockpot three bean chicken chili, the steaks, extra grape chicken salad, and any extras I may have had like for the big batch of chicken fried rice. I followed the recipe serving sizes and then portioned out what I would eat this week and now everything extra can go on the meal plan for another week! Another example is the grape chicken salad lettuce wraps. That recipe had 6 servings, but I only needed 2 this week. One for Monday goes in the fridge, one for Friday goes in the freezer, to be taken out Thursday night and then the extra 4 servings also go into the freezer and can be a part of my meal plan for next week or the following week. On Sunday, I am always left with some sort of leftovers that we didn’t get to finish.. happen every week.. so I eat the left overs that day, plus snack on all the stuff I’m prepping for the upcoming week!!! 🙂
I want to know from you… what is your biggest challenge when meal planning? I want to help YOU so leave it in the comments below!
I have found my new way of life; time blocking. One of my biggest issues throughout the week is finding enough time and making sure I hit all my goals and tasks for the week. I’m a huge fan of calendars and day planners, I am an organization freak. I have my meal plan worksheet, I use the calendar on my phone for alerts and reminders, I have my work out calendar for the month, and we even recently got a huge calendar to put on our fridge to we can both write our work schedules and other events on it.
Still somehow with all these calendars, when I look at each individual day, I still feel like there is more that I could be accomplishing. Have you ever actually tried to pay attention to how much time is spent getting distracted by our phones and televisions? Probably more time than we are all willing to admit. I’ve adopting a day planning method called time blocking, which is simply assigning all your daily tasks to a specific time. It’s incredible the amount of things I can now get done in one day because I took control of my time.
What I do is go through and write in my work schedule and other scheduled evens like dentists appointments, gym classes, time with my clients, etc. On the left side I write anything that pops into my mind that I might need to accomplish or just general notes. Somethings I need to get off my mind, but don’t necessarily need to be done today. Those things, I write where it says ‘things that can wait’ and I find time to do those other day. After filling those blocks, I work in the rest of my day. I feel like a scatter brain some times and can be very easily distracted by other chore that needs to be done. I can be in the middle of writing and get an e-mail that I will stop to respond to, which leads to me noticing a blog post I want to read. Next thing I know, it’s two hours later and I’m still not done with what I had started! With time blocking, I know that I have a scheduled time to check and respond to my e-mails so I never have to worry about stopping what I am doing. I have my work outs planned always, this is how I stay consistent in the gym. Plan it like it’s your job! BECAUSE IT IS!
I don’t know about you guys, but I love printables! They make life so much easier and help me get things done. Below are my meal planning and grocery list tools that I use weekly to stay on track. Without a meal plan, I find myself choosing the quickest and easiest things to eat, which we all know are not always the healthiest. Using these tools, you will be able to set yourself up for a successful week and if you need a little help meal planning, click here to learn the how-to’s.
My first step when making my weekly meal plan is to write down my work and/or school schedule under the days of the week. So if I work Monday from 3-8, I write “work 3-8” right below Monday and then plan my day around that. The reason I do it this way is because I don’t want to plan a long complicated dinner on a night where I have to work late. Same idea for breakfast. The mornings when I work early, I want a quick breakfast on the go like my bacon cheddar breakfast sandwiches or a wonderful protein smoothie.
After you fill in all your little boxed on the meal planner, take out your grocery list and fill that out with the ingredients you’ll need for the week. I made this in 2 sizes. One large one for a big trip, and then smaller ones for a refresher trip during the week. The link below will take you to both printables so you can start your new healthy lifestyle!