Motivation Monday: a brand new month

Happy Monday! I LOVE when the 1st of the month is on a Monday. It feels like such a fresh start to the month. This month I’m looking forward to visiting Santa Barbara with my family and naturally I’ll be laying on the beach. Can’t wait.

june

With the crazy summer months upon us, I thought I’d share a little reminder that your workouts don’t have to take place in the gym! Go for a hike or a walk on the beach, do yoga in your backyard, swim laps at your hotel, go paddle boarding in the ocean. Fitness should add to your life, not be the focus of your life. It’s also important to remember that you feel better when you are working out (versus skipping your workouts entirely).  Sometimes I need this reminder.

Have a great month!

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Grocery List Basics

I thought I’d share my typical grocery list. I always love to see what’s in other people’s carts…maybe I’m just nosy though 🙂

I usually re-stock produce weekly, and then fill in the meat, eggs, etc. when needed. I don’t really follow any type of “diet” per-se, but I’d say I eat mostly “clean” [I hate that word], and then fill in with some fun foods…which is basically the definition of flexible dieting according to me. For example, you can see some sour gummy worms in this photo.

grocery

Meat/protein:
flank steak
lean beef stew meat (I use this for stir fry)
tuna (I like the tuna packets)
eggs
egg whites
chicken breasts
Ground turkey
lunch meat

Dairy:
almond milk
cottage cheese
sliced Tillamook cheese (sandwiches, omelets)

Produce:
apples
bananas
frozen berries
cucumbers
lemons/limes
red peppers
frozen edamame
romaine lettuce
avocados
little red potatoes
onions

Grains:
english muffins
cream of rice
Kodiak pancake mix
rolls for hubby’s sandwiches
popcorn
garlic quinoa/brown rice (seen here)

Other:
Arctic Zero/Halo Top (gotta have my night time snack!!)
Kombucha
olive oil/balsamic
peanut butter
PB2

My other fave toppings/condiments can be found in this post.

Produce varies depending on the time of year. In the winter I eat more steamed broccoli, roasted veggies, and apples. Now, I’m eating more salads, melon, berries, etc. Shopping in season = tastier and cheaper produce.

With this list  I’ll typically make:
Dinners- stir fry, fajitas made with grilled flank with grilled onions/peppers, turkey burgers, some type of large salad with grilled steak or chicken, and we also usually will do breakfast for dinner once a week.
sides- green salad, roasted potatoes/onions, quinoa/brown rice
lunches- sandwiches, tuna salad, leftovers
snacks-cottage cheese + fruit, apples + pb/rice cake w/pb, boiled eggs, popcorn, arctic zero
breakfasts- protein pancakes, omelets, breakfast sandwich

I split most of my grocery shopping between Costco and Sprouts, and fill in a tiny bit at the regular grocery (tuna, soy sauce, etc)

What are your favorite weekly meals? Does my list look much different than yours?

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Low-Cal Ice Cream Float

Hellooo…I had to share this little gem. It’s super quick, low-cal and hits the spot if you have a sweet tooth! An ice-cream float for less than 200 calories. NO Joke. I already love Zevia and Halo Top, but the 2 together tastes like a real ice cream float! Zevia’s website also has various other float recipes as well that sound amaze! [Strawberry zevia + vanilla Halo top would also be great!]

Macros on 1 can of  cream soda +  1 cup of chocolate halo top:
130 calories// 30 carbs/7 fat/14 protein

You could also use arctic zero for even less calories, but Halo Top is definitely creamier and more like real ice cream.

zevia_float

 

Do you have any go-to snacks when the sweet tooth hits??

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Change the plan, not the goal…#bestself

Lately I’ve had change on my mind, including evaluating plans & goals. I listened to a podcast by Chalene (#obsessed with her), and it really got me thinking….life is filled with SO many changes. We have family changes, and work and school and health changes. Change is inevitable. So instead of tossing your fitness goals to the wayside when life gets crazy, what do you do?? Change the PLAN….

Take a look at your end game. If you just had a baby or started working crazy hours (umm same thing right?), you won’t have as much time to dedicate to health/fitness/whatever your goal is. BUT, you can work with what you have. EASY meals (I’m talking toast and boiled eggs), going for a quick walk….think about what CAN be done, and start from there.

plan2

I always encourage being your best self, but the truth is, sometimes that version of yourself changes!! My best self now at 25 will look so much different than in the future when im 35 or 55…that’s just reality! There are so many different phases of life. Sometimes we have more time than others, but no matter what, there’s a way to work toward your goals. Your health is SO important, and you owe it to yourself to do what you can, and not beat yourself up over the rest.

Likewise, if you’ve been doing the SAME thing foreverrr and aren’t seeing results, it’s time to make a change and reevaluate.

Here’s a little step-by-step action for when you decide your plan needs to change:

  1. Think about what caused the change…is it a change in your current life? you just aren’t pumped up about your goals anymore? You aren’t seeing results?
  2. Now decide what IS important…focus on that.
  3. Think about what you realistically have time for in your CURRENT life. (not your dream life, where everything goes perfectly and your bounce out of bed at 5am…we are talking REAL life.) Now is when you get real about the expectations you have for yourself. If it’s a tough time in life, go easy. If you are ready to go hard…hold yourself accountable. The most important thing is that your actions align with your goals.

ex: (this is fake) I just started working cray cray hours and I can’t devote 6 hours/wk to the gym anymore. My health is still important, but I need something quicker for now. I CAN make time for  30 minute workouts at home 4x per week + maybe a walk or jog on the weekend. Now…decide on your at home workout routine. There are DVDs, circuits, etc. Pick one, schedule it and DO IT.

****again the most important thing is that your GOALS align with your ACTIONS…you will never see a massive amount of weight loss or strength gain if you are casually going about your plan…

Don’t let change cause you to fall off the wagon for weeks/months/years. It happens, but it makes it SO much more difficult on yourself.

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Circuit Workout

Happpy Friday!!! My ultimate goal this month is to work on the weekend binge-fest… #ew One great way to combat that nasty monster is getting your workout on! You won’t want to mess up your hard work after doing this workout…promise. It’s kind of a killer, but you will feel great after! Last time I did this, it was after a treadmill circuit workout, so I only did it twice (and felt like dying), but you could use this as your whole workout and repeat as many times as your little heart desires. Here we goooooo.

body-weight circuit

 

Have a great weekend….I will be checking in on Monday to share how I did this weekend. I already have a date with my hubby at the gym, so that’s a good start!! Have a great weekend.

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My new obsession…

I don’t know about you, but I often find myself reminding myself how much stuff I have to do. Assignments, housework, blah blah blahhhhh.  But since I’ve started going for long walks around the lake with my pup, my mind feels so much clearer…I throw on my shoes and listen to a podcast and it is SO refreshing. I listen to different podcasts depending on my mood, and it’s such a great way to work on self-improvement/personal development or even just zone out and soak up some vitamin D.  Of course I love going hard in the gym, but I am LOVING getting some fresh air and clearing my head in the great outdoors….

And what’s not to love about this view…..


my guys ^^^ 🙂

And now a few podcasts I am loving:

The topics are kind of all over the place, but that means something for everyone 😉 I’m also interested in listening to TED talks this way, but haven’t yet…I’ve only recently gotten into podcasts (started with my Serial obsession a few months back), and I know there are SO many different types. I think it’s such a great way to spend a commute, or even just listen to while driving or walking around town.

Now tell me…what are YOU listening to??

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Recipe: Easy Protein Pancakes

I finally bought some Kodiak Cakes pancake mix (after getting a free sample), and I am loving how easy it is! I can’t even call this a recipe!

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for the pancakes:
1/2 c kodiak mix
1/2 c egg whites

topping:
1/3 serving protein powder
2 T PB2
enough milk to make a thin liquid

3/4 c frozen berries
sprinkle of chia seeds

combine the egg whites and pancake mix. cook over medium heat, flipping after 90 seconds. Combine the topping ingredients. Microwave berries, and then mash.  Add chia seeds to the berries, and allow to thicken for a few minutes.

Layer pancakes with toppings and enjoy!

Macros: 422 calories// 54 carbs//5 fat//42 protein

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I’m baaaack…. (and a mini recap)

OMG…what a month. April was the craziest month ever and I accidentally took a nice long break from blogging. Oh well. The semester is practically over, I’ve started a new job, and I’m ready to get back to a (somewhat) normal schedule this summer! I am ready to get back into a normal fitness routine too!! I’ll be sharing my new routine too…

Anyway. Here’s a tiny instagram (@afitgirlsguide) re-cap over the past couple of weeks

tulip festival fun 

new favorite pre-workout ^^^pizza + hydrangeas = the way to my heart ^^evening dog walking in perfect weather new obsession ^^ (SO ADDICTING)another beautiful sunset ^^mid-day workout break….

Have a great Monday!

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Back to Yoga I go…

I started going to yoga again over the past week, and I can’t believe I took such a long break! My mom is in town and she found a studio that is SO close to my apartment (I mean walking distance) that I had no idea existed. We’ve been going to classes together and I am loving it! The classes at my normal gym aren’t at very convenient times for my schedule, so it’s been nice to have a closer option with different times available.

I was shocked at how quickly the poses came back to me. I’m still getting used to finding my balance and of course improving my flexibility, but overall I’m happy with my muscle memory! One of the amazing benefits of yoga is how it promotes self-love. It’s the only form of exercise I’ve ever done where I’m not thinking to myself “this workout will make me stronger/better/fitter/thinner etc. Yoga is pure self-acceptance- loving and accepting where you are right NOW. Not how you want to be next week or next month, but right now. Such an important lesson!

breathe1

I think it’s important to have goals and a vision for the future, but never appreciating the present is a huge downfall! It can be hard to find a balance, but yoga has definitely reminded me how importance self-acceptance is…

Happy Hump Day! #namaste 😉

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Motivation Monday: My happy place

Happy Monday! I took an extend break from the blog (not really on purpose) over spring break/last week. Spring break was SO nice, but for some reason when I got back I felt super tired/lazy. WHAT?! Aren’t trips supposed to leave you feeling refreshed and awesome?! Anyway…I blame school, allergies, and….laziness I suppose. Now for a little spring break re-cap….

I went to so-cal to meet up with some old friends and see my family. It was delightful….and this was my view flying in. Heaven.

more heaven…

more heaven… 😉

froyooh and the most delightful acai bowl by the beach. heaven…and a little more heaven…

Since I sadly can’t be on vacay//in california 24/7, I started thinking about the little things that make a big difference for me…aka things that bring me to my happy place.

  • fresh flowers
  • pink pedicure
  • clean sheets
  • snuggles with my hubby and pup
  • candles burning
  • good workout tunes
  • fresh air//sunshine
  • clean&organized home/desk/purse
  • an intense workout
  • fresh gel mani
  • retail therapy
  • walking my dog on a sunny day

I realized that often we focus on the big trips/events/vacations to bring us to our happy place, but in reality, our quality of life could be better if we focused on a few small things more often. Here’s to finding your happy this week!

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