5 Ways to eat clean on a busy schedule

Eating clean on a busy schedule can be quite challenging for many people. I personally lead a daunting schedule most days, I’m writing this after a full day of work. If I can fit in good whole food meals during the day without blinking an eye I know I can teach you to do the same. These are some of my best practices for eating on a busy schedule.

1- Have Protein Bars On Hand

Protein plays a major role in repairing muscle tissue and keeps you satiated for a long time. Meaning you won’t be experiencing hunger pangs during the day through all the demands of your schedule. Protein bars are a fast snack to help fuel your body. Furthermore, they are easy to pack and very affordable. Be mindful of protein bars which contain high amounts of added sugars. Some of my favorite brands include Barbell, Perfect Bar, and Quest Bars.

2- Set Times For Your Meals

Setting specific times to eat allows you to create consistency with your eating habits. If you have a hard time remembering to eat and fuel your body then having set times for yourself- this simple trick will help you tremendously. Use your phones alarm system to set up reminders during the day. An example would be 9AM, 1PM and 6 PM.

3- Drink Water

Drink plenty of water to stay hydrated. You will notice your focus is sharpened and you’ll feel much more awake during the day relying less on caffeine. Many people forget to drink water when they’re busy. The body is made up of water and the brain and other bodily functions rely on water. Have water on hand during all times of the day. Make water your best friend.

4- Keep Your Meals Prepared

Meal prep bags allow you to store multiple meals at once, highly recommend a brand called IsoPack. You may take your meals with you anywhere you go making it easy and convenient. All it takes is about 4 hours per week to prepare your meals. I suggest Sunday and Wednesday for meal prep. Prepare your lunch meals and dinner. Most people on a busy schedule skip breakfast all together and don’t eat until lunch time. If this is you, you have one less meal a day to worry about. If you’re someone who eats breakfast, you can easily make it first thing in the morning under a short amount of time.

5- Learn to Read Nutrition Labels

Learning how to read a nutrition label will allow you to make the right food choices anywhere you go. Some foods may cause an insulin spike which causes a crash later on during the day or others will simply flare up other food cravings. Being mindful of what you’re consuming starts with learning how to read a nutrition label properly. I always look at the fats, carbohydrates and proteins and well as sugar. If the food has plenty of protein, has moderate to low amounts of carbohydrates and is high to moderate fat- I’ll take it. I like foods and snacks that contain less than 10 grams of sugar. It all adds up at the end of the day and sugar content plays a major role in how your blood sugar responds. Mind your labels.

Top Health Products every household should have

Being in the fitness industry for nearly 8 years you pick up on a thing or two. Looking back now (on the last few years) it’s hard for me to wrap my head around how long I have gone without these products in my life. They truly are life changing and can make your fitness journey a bit more pleasant. I’ll share them with you below. Note: they are not in any order.

First up is a portable drink mixer.

1. Portable Drink Mixer– Easily mix your greens, reds, protein powder with a handheld portable drink mixer. A portable drink mixer has a variety of different uses- to froth your milk, mix your bullet proof coffee, stir matcha or mix your pre workout or another powdered supplements. I have just recently added this one into my kitchen toolbox and it has been a game changer. No more extra spoons to wash after using this mixer. To clean, I run it through the water and place it right back in its case. It takes less than 10 seconds to mix any drink and it adds a bit of fun to the day.

2. Air Frier– Adding an air frier to your current cooking routine is a simple, fast and convenient way to make food without the use of oils that may be harmful to your health long term. Additionally, you’ll cut back on calories by changing to this way of cooking. There are hundreds of great recipes to choose from depending on what you’re in the mood for.  The one I own is the one linked here to this post. It has other functionalities besides just frying which is great because using the microwave to reheat food isn’t the healthiest option either. This instant air frier does far beyond than just air frying foods- it bakes, reheats and roasts. If you don’t already own one- highly recommend!!

3. Knee Pad– A knee pad is perfect for practicing balance, supporting the knees during exercises such as a bird dog or glute kickback. Your positions on the mat become a lot more comfortable. I always highly recommend this to anyone who works out from their home! I have many of my clients using this product on a consistent basis during our in-home training sessions. If you have sensitive knees or wrists this is a must.

4. Shower Head Water Filter– I had multiple water tests done from my apartment in San Diego, CA. I thought I had good water coming out of my faucets, but I was highly mistaken. The tests proved that the water had heavy metals and other harmful chemicals in it. I learned the water is very hard and it impacts the skin and hair in a negative way. After installing this water filter, I have noticed a noticeable change in my hair and skin. I no longer need to spend time putting on lotion after each shower. I also took it a step further and installed a full alkaline system in my home which I will be writing a completely different blog post about because it’s THAT good!! I no longer need to waste money on water bottles. Anyway, the shower head filter has an 8-filter process that takes out dissolved minerals, heavy metals, chlorine and other contaminants. So good!!

5. Food Scale– A food scale will give you the complete measurements of the food you’re consuming which will allow you to stay on track with your health and fitness goals. Having a food scale will help you determine the proper serving sizes for your meals. Weighing food also encourages healthier eating habits and it doesn’t take up a lot of space to store away. I believe every household should have one.

I hope you find these products as useful as I have on your health and wellness journey. Please feel free to leave a message on the page as to your thoughts and if you have tried any of these health products for yourself. I’d love to hear from you!

6 Ways to Cultivate Self Trust

Self-Trust is an essential for success in any area of life. If you’re currently struggling with self-trust this blog will teach you what it is, how it impacts you and how to cultivate more of it.

What is Self-Trust?

Self-trust to me is knowing your worth, value, integrity and taking actions without anyone’s opinion or input. You don’t believe you know everything you simply have an inner guidance system that leads you through life’s challenges and paths. You trust that guidance within without a shadow of a doubt. Self-trust is a different type of confidence that reflects in all areas of your life. When you have self-trust, you have clarity and confidence in your decision-making process. You’re less likely to procrastinate because you trust yourself enough to follow through on what you said you were going to do. You develop a stronger connection to yourself, and you weaken the inner critic.

What does lack of Self-Trust look like?

Lack of self- trust manifests in many different forms. I will name some of these to help you identify weather you may have low self-trust yourself. Just keep in mind, it’s nothing to be ashamed of. All this gives you is self-awareness and room for growth if you decide to embark on this journey within.

Symptoms of lack of Self-Trust:

  • low self- esteem
  • low confidence
  • not feeling good or worthy enough
  • constantly feeling guilt or shame
  • difficulty making decisions and constantly asking others for guidance
  • overly self-conscious
  • being afraid of making the wrong choice or disappointing others
  • someone who hides their authentic self

Benefits of Cultivating Self-Trust

When we begin to focus on developing self-trust, we radiate a different type of confidence. When we bring some mindful self-awareness and get curious about why we doubt ourselves or lack self-trust, that’s when we begin to learn about ourselves, our insecurities, and what we can do to grow as human beings. Trusting yourself will enable you to trust others as well. We deserve to feel confident and live up to our fullest potential in life. Below are a few ways you can begin to start cultivating Self-Trust today!

1- Spend Time with Yourself

Spending time with yourself will allow you to build self-trust. I personally went through a “phase” in my life where I prioritized being alone and spending time figuring out what makes me happy and brings me peace. Spending time alone may be scary for people who are not used to it however, it’s a powerful practice that will allow you to get to know yourself on a more intimate level. After a bit of time alone when you reintroduce other people’s energy, environments etc. into your space you recognize faster what sits well and what doesn’t. You will find it easier to practice gratitude for all the memories and people you make them with.

2- Be Decisive

Most people will second guess their initial decision. It’s been said that great leaders and people who have high self-trust are able to come up with decisions fast and change their minds about them a lot slower. Be decisive and go with your gut feeling about it. Trust the decision your making will lead you to the successful outcome you’re searching for. Even if you come up against failure realize it is just a lesson and feedback. You can always pick back up and try again.

3- Mind Your Self Talk

The way we speak to ourselves determines how we treat ourselves and those around us. The surest way to cultivate self-trust is getting down to the root cause of what’s causing you to feel distrust in the first place. Your self-talk determines how you feel and act. If you’d like to develop more self-trust and confidence, use positive uplifting words towards yourself consistently. Or minds are naturally programed to think in a negative way so re affirming good information will help you feel your best resulting in more self- trust!

4- Avoid People Who Undermine or Belittle You

We are like the sum of the last 5 people we spent the most time with. I’m certain you’ve heard that saying before. Well, it’s very true. We seem to forget how much influence others have over us especially when it comes to how we feel about ourselves. If others around, you are constantly gossiping or speaking ill about themselves you will pick up on those mannerisms and begin to speak the same way to yourself. Be very cautious with the way people speak around you. It’s contagious. Sometimes people will undermine you or gaslight you in conversation through a joke that may seem to be innocent in nature at first. Avoid these types of people at all costs like your life depends on it…because it does. If you’re serious about success and living a happier, peaceful and more fulfilled life it starts with the people you allow near you.

5- Keep Promises to Yourself

Each time you keep a promise to yourself you reaffirm to your psyche that you are to be trusted. It will be easier for you to take on more risks and challenges in life when you have full trust in your abilities to do what you set out to do. Keeping promises you make to yourself builds real self-confidence and builds you up.

6- Practice Regular Self Care

Have a day to yourself at least once a week or schedule routinely self-care visits like getting your nails done, hair trimmed, spa day etc. Taking good care of yourself and practicing self-care will reaffirm to your mind that you are someone who is well taken care of. You will have a great feeling about yourself which will improve your confidence and self-esteem too.

You deserve to feel your best. Take these steps and implement them into your routine for best results. Self-Trust is something that takes some work just like a muscle. If you continue to work on yourself, you will attract greatness into your life. If you’re looking for a tool that will create more confidence within you grab the free guide linked on the main homepage!

Settle Less, Demand More!

ANNA XO