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Wednesday, June 7, 2017

Meal Prep 101: How to Plan


One of the questions I received when I posed this question on Facebook and here is

I don't even know where to get started.  How do I start?

I get it, you guys!  Trust me, I do.  I was exactly where you are about 2 years ago; I knew I wanted the organization in my life.  I knew I liked clean eating and cooking healthy recipes.  I just didn't have any idea how to make it all work for my family without spending hours inventing recipes.

So, I put together this worksheet to help you plan out your weekly meal plan.  It's got the necessities without any bells and whistles.  I'm sure there are other fancier planning sheets available, but if you're like me, those get distracting and then nothing gets done.  So I streamlined it.


When I started planning my family's meals, I focused on dinners.  To me, they were the hardest thing because they required me to think about more people, their likes/dislikes, evening activities, etc.  I'm a firm believer in starting with the hardest thing, tackling it, and then working backwards.  

So, I'm going to recommend that you do the same!  Think about your schedule.  If you have church on Wednesday nights and t-ball on Thursdays, those nights should be quicker and easier dishes.  Quicker and easy don't mean hitting up the drive-thru or unhealthy/tasteless frozen dinners either!  I will put together a list of healthy, quick dishes for those busy nights in the near future.  (That was another popular concern.)

You may find it easier to prep some meals in advance.  For instance, Sundays I typically roast my vegetables for the week so that at meal time I'm simply reheating them rather than taking 45 minutes to roast them.  My husband will often grill extra chicken so that we have grilled chicken for a quick salad or lunch throughout the week.  Do whatever you can upfront so that you aren't strapped for time later - we are busy enough during the week.

Take into account that you will undoubtedly end up with some leftovers by mid- to late week

I started finding recipes by scouring Pinterest for "21 Day Fix Recipes" or "Healthy Freezer Meals" or "Quick Family Recipes" and based my search on what I knew I had on hand or what my family likes.  You can follow me on Pinterest to see some of the recipes that I like here.  I have entire boards dedicated to clean eating, whole 30 meals, and food in general because...I love food.

I included a section for your shopping list because I find it easier to create my shopping list as I'm meal planning.  I generally meal plan on Fridays and check my cupboards/refrigerator to see if I have the ingredients needed to make the recipes I want to make.  Then, I add to the list anything that needs to be replenished or purchased making it easy so I'm not in the middle of cooking only to realize I am missing something.  

Let me know how your first week of meal prepping goes!  I will share my meal plan next week and some quick weeknight healthy meals you can use on those busier evenings.

Download my FREE Weekly Meal Prep Planning Sheet here!

Monday, June 5, 2017

Fear Less


This past weekend we got together and celebrated one of the girls on my team, Melissa, hitting a major goal in her personal health/fitness journey.  She ran her first half marathon!

Honestly, I was reflecting on the way home about the little pool party and these women that I'm blessed to call friends and it was just so nice to have something like this in my life.  I don't know about you, but I spent a good portion of my early adult life trying to fit in.  Surprise, surprise, it didn't work.  But - NOW - it's not about fitting in; I belong here.

I won't lie...leaving my kids for even just a few hours to go hang out with other people is something that makes me uncomfortable and anxious.  I just don't get enough time with them, ya know?!  But, the anxiety I felt about this particular party was excitement, not dread; big difference.

The introvert in me has struggled with that for a long time.


It's hard to imagine that if I hadn't started my own business {almost} 3 years ago, I wouldn't even know some of these women.  I wouldn't have been at this little party.  I wouldn't have this place that I belong.  I might still be struggling trying to fit in.

I can't recap the weekend without sharing that our community was rocked last week with the loss of a student in a car accident.  A 17 year old HS junior was killed in a wreck and it instantly hit me.  As a mom, I cannot imagine losing my child.  Seventeen years just isn't enough.  But, then I started to think about all of the things in his life he won't get to experience; all the firsts that have been taken from him entirely too soon.

Events like that have always hit me hard, but this one really hit home.  It definitely makes me want to give my fears to God and just truly live and experience every moment.  I want to say no less and experience more.  I want to love hard and grow every day.  I don't want to have anything left to give at the end of this life; I want to leave it all out on the field.


As we celebrated my sweet friend, I couldn't help but feel overjoyed by this amazing group of women that I belong to and the awesome life we are creating for ourselves + our families.

FEAR LESS.

Friday, June 2, 2017

Shift Shop Focus Group Preview


This has been in the works for a time and I've been collecting email addresses from women just like me who are interested in this program + just prioritizing their health and fitness in general.  So, I made a decision - WHY WAIT?!

The Shift Shop will officially be released in July, but there is nothing keeping us from joining together now in a Preview Group where I can share all the goods with you starting NOW!

When I say goods I'm talking all the things you need to start crushing goals before the program is even released:

  • Insider Tips - tips I've learned along the way to ensure your success with the program
  • Meal Plans - sample meal plans that you can implement now
  • Family/Toddler Friendly Recipes - recipes you can introduce to your family so everyone benefits
  • Move of the Day - sample moves from the workouts that you can incorporate into your daily workouts
  • Sample Workouts - LIVE sample workouts led by yours truly
The group will officially kick off on June 10th and really amp up as we get closer to the launch of the program, but throughout the month I will be sharing daily. 

If you're interested in joining complete this form and join my Facebook group here.