This week has been crazy for me! I just finished up working 7 nights in 8 days (including 4 twelve hours shifts!). I’m so glad that is over and it truly was a test for my nutrition and exercise dedication. Both went well, and the exercise definitely helped with the stress. Night-shift and nursing schedules are can be super challenging, so if you have a barrier that you are finding challenging for you…know that I’m there with you 🙂 As you begin to prioritize, it will get easier to make the right decisions!
Today, I’m glad to hand the blog back over to Erin. I love what she has for you today, read on!
Erin Monfre of FaceFitness:
As a personal trainer, it’s not just about the exercising when wanting to reach your goals and change your lifestyle. In fact, I always recommend to clients that they focus on their nutrition FIRST, and implementing exercise second.
That’s how important proper nutrition is.
Without it, you literally cannot out train a bad diet. I figured that out about a year into training. I busted my butt daily, sometimes twice a day and STILL wasn’t getting the results I was dreaming of. Once I researched and asked coworkers endless amounts of questions about nutrition, I tried making little changes in my diet. When fueling the body with things it needs and can use, it rewards us by feeling better and having more energy, along with the convenience of losing body, (or gaining muscle depending on your goals). Ames: Love this Erin. Completely agree about focusing on nutrition and then exercise.
When I knew I needed to change my nutrition my first step was preparing meals. Taking the time to make meals for 2-3 days helped me avoid eating quick (unhealthy) options. Every morning I grabbed my meals for the day and had no excuse not to eat healthy! For many reasons: I already paid for the groceries, spent the time cooking the meals, separated them in Tupperware and now all I had to do was literally take them with me each day. Prep time became less and less as I got the hang of it.
Speaking of groceries, I typically get to the grocery store every 3-4 days.
Main reason being, all my groceries are items that will go bad within a weeks time. That’s how you know you’re eating right!
Anything with a shelf life of weeks or even months has ingredients I don’t even want to get into! A tip for grocery shopping…stay out of the aisles! I think I can count on 1 hand the amount of items I get in the actual aisles at a grocery store. (oats, almonds, rice, seasonings…).
Ames: What I asked Erin to do was a food journal of a day in her diet. This is what it looked like for her:
Breakfast: Egg Muffins
Time: 12 mins oven 375 degrees
Prep: 10 mins
1 slice Boar’s Head Low sodium turkey (chicken) breast
1 egg in each muffin spot
diced tomatoes and avocado
These are great when making in bulk so the next morning you can just heat them up and save time!
Snack: Mini (low carb) sandwiches
2 pretzel crisps
1 slice Boar’s Head low sodium chicken (or turkey) breast
Lunch: Turkey Burger
Time: 10 mins
Prep: 5 mins
4 oz ground turkey
1 cup spinach
1 whole wheat sandwich thin or
spread thin layer of edamame hummus
Side: 1/2 cup jasmine rice
Snack: Almonds or Cashews
Easy enough! However I measure out either 1/4 cup or 1/3 cup and put them in a baggy or I’ll eat an entire bag!
This is the perfect item to keep in your car when you’re out running errands and hunger hits you out of nowhere!
Trail mix would be a good alternative as well, but you already know I’ll tell you to skip over the M&M’s!
Dinner: Zucchini Pasta (one of my absolute favorites).
Prep: 10 mins
*Use a veggie spiral peeler to shred the zucchini into “noodles”. Multiple ways to prepare them as noodles, I just heat them in the microwave until soft!
Organic (or look for a low sugar) marinara sauce
At the end of the day, by making small healthy changes, it adds up into big changes. Whether that be paying more attention to labels, or buying more of the necessities at the store rather than the snacky wants. We’re all guilty! Through my experiences I absolutely believe I have reached my goals over the years because of my nutrition. Even with limited exercise or maybe none at all, you will see results by changing what you’re putting into your body. But with anything in the fitness/health industry…it takes time, which is why it truly becomes a lifestyle!
Special thanks to Erin for the tips and meal ideas! She has been super busy with her growing business, so it means a lot that she would take the time to do a food journal for us. I LOVE supporting great people that are living their dream and making the world a more positive + healthy place.
Eating healthier will pay amazing dividends! I’ve been helping lots of people through AdvoCare 24 Day Challenges and I love that it teaches people to eat in a way that is healthy and sustainable. Always feel free to email me with questions about AdvoCare or anything!
Lastly, huge and special shout-out to my little sister! She turned 18 on Wednesday, and today we’ll get to see her walk across the stage and graduate! So proud of you + I cannot wait to see where you go from here. Xo.
Have a safe, healthy, and balanced weekend friends!