My Top 5 Tips for Eating Healthy on a Budget

As a health coach, one of the biggest concerns I hear - “I just can’t afford to eat that healthy all the time!”

And I totally get it.

When I first started on my health journey, I was freaking out about the price sticker on so many “healthy items” that all these crazy meal plans were telling me I needed -- almond flour, flax seeds -- you name it! And I was like uhhhh this is not sustainable for ANYONE, let alone an actor/just out of college gal like me. So I made it my mission to find a way to make it simple and AFFORDABLE.

So girl, let me be the first to tell you, from a gal who is SUPER budget conscious that if I can do it, you can too.

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Here are my 5 best tips & tricks for being health & budget conscious:

1. Location

WHERE do you shop? This was a game changer for me.

I live super close to a Whole Foods, but I could never afford to shop there regularly- can you say whole paycheck? So the hubby and I shop at local produce markets and Trader Joes/Marianos for the most part!

Don’t have a Trader Joes near you? What about Aldi? Aldi has AMAZING prices and they have begun a no GMO program and offer many more organic options.

2. Buy what’s in season!

Yes, fresh produce can get pricey- so find a good deal on what is in season and FREEZE it for later use!

In the summer, I buy so much corn because it’s cheap and tastes so much better- I cut it off the cob and freeze it to use throughout the year. Same with berries, berries can be so pricey so I stock up when they are at a reasonable price. Then I cut them and freeze them! Great for smoothies, oatmeal, whatever down the road!

3. Use saving apps

You guys I don’t know whyyyy I never utilized this before but coupons are freaking awesome -- use them! AND THERE ARE APPS you can use!!!!

My girlfriend Jess introduced me to Flipp -- have you heard of it? Not only do they have many of the discount newsletters for your favorite stores, but you can input your grocery list and they will tell you if any nearby stores have those items on sale! I like Flipp because you can use YOUR grocery list to find deals, not just randomly buying whatever happens to be on sale, ya know?

4. Make a grocery list.

If you don’t plan ahead, you might think you need several things you actually have in your pantry, and you will end up spending money on all the impulse buys. Make a plan and stick to it!

5. Learn to cook

Kev and I save so much money when we eat in.

And I want to show you just how much:

Kev and I spend about $75-85 a week at the grocery (and YASS we eat a lot haha). Plus, we spend $99 a month on Shakeology. So thats about $101 a week on our meals and snacks. If we each eat 3 meals a day (42 meals a week) and 2 snacks a day (28 snacks), that adds up to be $1.57 per meal or snack! Tell me a restaurant that you could find a healthy option for $1.57!

Don't know where to start?

Grab your FREE copy of the Busy Babe's Guide to Healthy Living -- filled with whole foods grocery list, meal plan printable and healthy recipes! 

 

What’s a tip that YOU have to share about healthy eating on a budget?

Which of the above really spoke to you and is something you're gonna start implementing in your life?

Maple Tempeh Bowls

You guys. 

I freaking did it.

I figured out a way to eat tempeh that ACTUALLY tastes good.

When I went on, as my hubby likes to refer to it, my "crazy vegan streak" a few years ago, I tried tempeh for the first time. I had heard it was a great source of protein and I was struggling to find a way to get all my protein in so I figured, why the hell not, I'll try it.

And I was like ummmmm this shit tastes like JANK AF.

Not only does it look weird (I think it kind of looks like brains, to be honest), but it has a texture that I had just never dealt with before. But, being determined as I was, I scarfed it down and suffered in silence. 

Have you tried tempeh before?

For years, I tried recipe after recipe to like it. I was freaking DETERMINED.

I knew the health benefits of it, and while I stopped being vegan a long time ago, I aim to have as many vegetarian options in my diet as I can. *Cue, Amanda experimenting in the kitchen*

Now, I'll be honest. I'm no chef. My hubby's got the cooking skills in the family. BUT I've been eating whole foods long enough to know that if they don't taste good, I won't eat them. So I've made it my mission to create and find recipes for myself that are quick, easy, healthy AND delicious.

And you guys, not to toot my own horn, but I think this one might take the cake.

If you've been on the tempeh struggle bus for a long time -- try this. 

If you've never tried tempeh before but are looking for an affordable protein option -- try this.

If you just love good, quick and easy food -- try it.

I hope it blows your mind as much as it did mine!

MAPLE TEMPEH BOWL

Serves 2, Cook time: 20 minutes

INGREDIENTS

1 package of Tempeh (I used Light Life original) 

1/8 cup of maple syrup

1 1/2 tbsp tamari

1/8 cup of balsamic vinegar

2 cloves garlic, minced

3 tsp olive oil

2 cups sautéed veggies (I used yellow squash and broccoli!)

DIRECTIONS

1. Remove tempeh from package and chop into small 1 inch pieces.
2. In a small bowl combine maple syrup, balsamic vinegar, tamari, 1 teaspoon of olive oil and minced garlic. Add tempeh into a shallow dish and pour maple balsamic marinade over the tempeh, toss to coat and let tempeh marinade in the fridge for 1 - 24 hours.
3. Once tempeh is marinated, pan-glaze the tempeh by heating 1 tsp olive oil in a large skillet over medium-high heat. Once oil is hot, add the tempeh and cook until golden brown on each side, allowing 4-5 minutes per side.  Toss the tempeh a couple times during this process.
4. In separate pan, sautee veggies with remaining olive oil! Season with sea salt! 
5. Once the veggies and tempeh are cooked through, slap 'em into a bowl and voila! You're ready to eat!

Ways to Slow Down and Destress your Busy Life

Every single day. You're feeling overworked. Busy. Running out the door. Looking for your phone/keys. Leave your lunch on the kitchen counter. Work all day. Trudge home in traffic. Grab a glass of wine. Make dinner. Cuddle on the couch. Netflix. Go to bed and do it all over again.

That's what my day looked like for years. 

And I will never forget what my mom said to me one day a few years back. She said, "You have to slow down or else you're going to burn out." And she was right. And of course, like the stubborn gal I am, I didn't listen. And I burnt the fuck out and for so many years, wore busy as a badge of honor. 

While my schedule may look a whole hell of a lot different than it did then, I still lead a busy life. And what I've learned along the way is the importance to find ways to slow down and find some grounding amidst the busy. Because, let's be honest, life isn't mean to be lived running around like a chicken with your head cut off, am I right?

Ready to destress and take away the overwhelm?

Here are some things you can start incorporating into your life right now, girlfriend!

START EACH DAY WITH A WORKOUT

Getting your body moving is the freaking BEST thing you can do to de-stress and start your day off on a beautiful foot! I used to use the "I don't have time" excuse all the time but as soon as I started my at home workouts and was rocking out 30 minutes or less for my whole day for a workout, it became a non-negotiable and all my excuses were busted at the door. I chat about some of my favorite go-tos here!

Wake up 30 minutes earlier. And freaking GET IT IN. Your body, mind and soul will thank you.

PRACTICE MINDFULNESS

Even amidst a crazy schedule, there are so many opportunities to be mindful. To show up for our lives with intention. 

Be present.

Look deep within and figure out what is important to you.

Decide to live your life on purpose in every way that you CAN. And commit to showing up as the woman you KNOW you were put on this earth to be.

Not sure where to start? Download your FREE copy of 5 Steps to A Mindful Life for a deeper look into how to implement this into your daily life!

GO FOR A WALK

There's a reason all great creatives/writers/thinkers have a daily walk as part of their routine. Being outside gives us a break from being at our computers. A way for us to unplug and just BE. 

Bonus? If you have a pup like I do, it's super awesome bonding time and they'll love you forever. 

LAUGH YOUR BOOTY OFF

Call your gal pal that always makes you laugh so hard you pee a little.

Throw yourself a dance party with your dog in the kitchen while making dinner. 

JUST LAUGH. It's an immediate reminder not to take life So seriously and to soak in the present. (And it helps you make faces like this!)

 

UNPLUG FROM YOUR PHONE

Turn it off an hour before bed and leave it off for the first hour in the morning too. Or at least put it on airplane mode.

We spend so many hours staying constantly connected and it's causing more and more stress to our nervous system and our brain. Soak in that unplugged time and you'll feel less stressed in no time.

(and yes, girl, those emails CAN wait until work hours. And you're not gonna miss anything important on Instagram, I promise.)

What's something you're committing to to start YOUR journey to a less stressed life?

Share in the comments or, if you're looking for some extra accountability and a safe space to go through this process, join our Live on Purpose Facebook community! 

Cheers to living a more intentional and grounded life! You deserve it, babe.

Xo Amanda

p.s. not getting weekly love bombs to your inbox yet? Girl, what are you waiting for?! I dish out allll of the goods there ;)

Healthy Brownie Bites

It's almost officially Spring...can you believe it? 

Up until a week ago, I would have said YES! The birds were chirping, it was starting to get warm and rainy (unseasonably early in the year for Chicago, may I add), but noooooo, mother nature decided that winter needed one last hurrah and we got hit with a beautiful blizzard of snow.

Honestly, I love the snow. And seeing Toby, my goldendoodle pup, get SO excited about it was definitely maybe the cutest thing on the planet. Having a pup in my life again has really brought back the inner kid in me and I love it. I LOVE my goofball side, but sometimes I can get so serious with everything life throws my way that I forget to laugh and take in the little, silly moments -- you know the feeling? Having a dog again has been a great reminder to just be a GOOBER and have fun!

And what's more fun than getting back into the kitchen with some DELICIOUS chocolate-y treats (that feel like cheats!) I've been getting back into trying different thangs out and you guys, these are a freaking WINNER. 

HEALTHY BROWNIE BITES

INGREDIENTS

1 c cashews OR peanut butter
1 c raw old fashioned oats
3 scoops or packets of Chocolate Protein powder (I use Chocolate Shakeology for the added nutrients and 'cause it tastes like brownie batter! If ya wanna try it out, let me know!)
+ ~ 1/3 c water

DIRECTIONS

1. Add all ingredients to a food processor and blitz for about 1 minute, until the cashews and oats are pulverized.
2. While the processor is running, SLOWLY add water, 1 tbsp at a time, until the mixture is the consistency of cookie dough.
3. Roll the dough into golf sized balls or press into a baking dish to make bars, and store in the refrigerator!
 

Growth is the key to happiness

Today, I want to talk to you about something that has been on my heart lately:

GROWTH > GOALS.

A couple of weeks ago, I had a two hour special team call all about personal development, goal setting and how to get out of your own way and it was amazing. The fact that I actually WANT to work on a Monday night still blows my mind, but I guess when you love something so much, it never feels like work, am I right?

Anyways, in my corner of the Universe, we've been talking a lot about Goals. And how depending on how you approach them, creating goals can either be super effective and wonderful OR it can end up making shit a whole lot worse in the long run.

I used to be a HUGE goal setter. I would make bucket list after bucket list. And when I look back on it, it caused me soooo much anxiety.

WHY? Because I would have the SAME things on my list for YEARS. I knew what I wanted to do, but never actually did it.

So, I want to share with you how I've shifted my mindset surrounding GOALS and how I've actually been able to take ACTION for the first time in my life -- all in just 3 simple steps:

STEP ONE: WRITE IT DOWN

You can't just claim to want it in your head. You need to put it on paper for it to actually feel REAL.

So I want to challenge you to envision for a minute -- What do you dream about? Pick a dream, any dream. Your dream job. Dream marriage. Dream house. Write it down and describe it in just a few words. Now do the same thing 3 times until you've listed 3 separate dreams.

GREAT. Once you've done that, now add 2 descriptors that will make your dream more concrete: what and when.

Here are mine:

1. Go on a yoga retreat in Bali before I'm 30.

2. Be living 100% debt free and have the freedom to live my life 100% on my own terms by the time I'm 30 by building a heart-centered, thriving, stable and values driven business as Beachbody Coach.

3. Perform at the Stratford Festival of Canada as a lead in a Shakespeare play by the time I'm 35 years.

STEP TWO: LOOK AT IT EVERY SINGLE DAY

Chances are, you've written a bucket list, put it away and never looked at it again. Can you even remember what you put on there? I bet not.

So why is it so important to actually LOOK at it? Well, you may not believe in the power of manifestation (I didn't either), but from a gal who's been doing this for over a year, trust me when I say, this shit works. Surround yourself with your goals. Your subconscious needs the daily reminder to be able to actually bring it into your life.

As Jeff Olson says: "Having your dreams concretely spelled out, on paper, in the most vivid and specific terms possible, and with a very tangible, concrete timeline, provides you with an 'environment of Yes!' for your goals, dreams and aspirations."

STEP THREE: START WITH A PLAN

But here's the trick. Don't be STUCK on making that plan come to fruition.

So often, we make a plan and we almost force things to go down the way we want it to (read: think it should.) And I want to propose something different.

Yes, start with a plan. Because ultimately, until you actually START, you're not moving forward. But be OPEN to the fact that whatever plan you actually start with will not be the plan that gets you there in the end.

I know this may sound confusing but here's my thought on all of this: there is no perfect way to do something. I mean, by definition, there can't be, because a plan is not getting there -- it's only your jumping off point. And THAT is why you need a plan. Because if you don't have a starting point, there won't be any jumping off happening at all.

As Nike says, JUST DO IT.

What are your 3 goals that you came up with during this exercise?

Share in the comments below! I'd love to keep you accountable.

I hope this helps you on your journey to GREATNESS.

Know that I believe in you. You are so so capable of being everything you want to be & more. Of not just wishing for those goals of yours to come true but to actually make them happen.
 

And if you wanna chat more about this shit, I'm always just an email away. I LIVE for this shit. And I wanna help you succeed and live your wildest dreams -- because you are so freaking worth it.

Xo Amanda

Oh and p.s. haven't signed up for my weekly love bombs and freebies yet? Whatchya waiting for!!!  Get the goods here!!!!!!!

5 Steps to Loving Yourself From the Inside Out

I've been digging deep lately into the topic of Self Care and it's been a GAME CHANGER for me.

You guys, I used to think that self care was a load of BS, but let me tell ya, when I intentionally make time for the things that light me up, I am in a freaking AMAZING place and even the worst of days don't affect me the way they used to. It's pretty amazing.

When I first started out on my journey to self love, I didn't really know where to start. I thought self care meant Netflix and chill and taking a bath after a long day with a glass of wine.

And don't get me wrong, there is a time and place that all of the above (I spent last night doing JUST that and it was epic), but self care is so much more than that. It's about intentionally spending pockets of your day doing the things that make you feel amazing so that you can show up for the rest of your life (ya know, work, relationships, the works!) in a way that is 100% YOU. 

No more burnt out, overwhelmed, stressed out BS. By implementing these 5 main things into my life, I have been able to completely remove the overwhelm and spend even the busiest of days feeling grounded, inspired and empowered.

And no, it's not magic. Although you KNOW I'm still waiting for my letter to Hogwarts. ;)

This shit is REAL. And things that you can start putting into your life right freaking now. Because you freaking deserve to love yourself from the inside out, girlfriend. So let's get to the good stuff.

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1. GET YOUR SWEAT ON

I don’t know about you, but my workouts are a HUGE part of my self care practice -- I’m a ragin’ biotch without my endorphins. Anyone else feel me?

But for a long time, I wasn’t making my workouts as priority in my life.

How many times have you skipped your workout because you’re “just too busy” to get it in?

If you aren’t all raising your hand right now, YOU LYIN’. (Ok, I kid, I kid) But for real, I know I used excuse after excuse all the time...

“I just don’t have any time during my crazy day to get my workout in” OR “I’ll go to the gym tomorrow after work” OR “I’m just too dang tired.”

Look, I get it. I hear you, loud and clear. I’ve been there! And I get that going to the gym or that hot new Spin class can take two hours out of your day, and that stinks (and is honestly freaking exhausting). But here’s the thing: You don’t need hours out of your day to get a good workout in. Hell, I don’t even remember the last time I did a workout that lasted longer than 30 minutes. (I'm always just a message away if you're looking for some amazing workout options!)

So, girl, get at least 30 minutes of exercise in! YOU CAN GET IN THIRTY MINUTES.

Let’s BUST those “I’m too busy” excuses and GET IT DONE. If I can do it, so can you ;)

2. FUEL YOUR BODY WITH WHOLE FOODS

I will say this shit again and again until I'm blue in the face -- diets don't work. Calorie/macro counting is triggering and exhausting. And you DESERVE to never feel restricted in life.

The answer? Whole foods and portion control.

Because of these tools, I'm now living a balanced life where I'm fueling my body with food that is ACTUALLY good for me (and not a raging starving biotch in the process -- because let's be honest, that's exactly what I was when I was on the yo-yo diet cycle of death *cringe*)

Want a sneak peek into a day in the life of eats with Amanda? Check it out here!

3. FOCUS ON POSITIVE SELF TALK

I don't know about you, but for soooo long, I would spend every morning looking at myself in the mirror and focusing on what I perceived as "bad". I would suck in my stomach in an attempt to make it flat, stare at my thighs and wonder why they couldn't be smaller & just blatantly make myself feel unworthy and unattractive.

Have you ever felt this way before? 

I cannot tell you how IMPACTFUL positive self-talk has been for me. It is not going to happen overnight (and those thoughts will continue to happen because, hey, we're all human and that inner shit talker is a fiery biotch!), but if you can implement some of these tips into your day, I cannot tell you how much it will change the way you view yourself.

MY 3 BEST TIPS FOR POSITIVE SELF TALK:

• When you look in the mirror, focus on what you DO love, not what you don't.
• Do something that makes you feel on freaking fire. Rock a workout. Throw yourself a dance party. Get out of your head and into you body!
• Quit the comparison game. I know you do it. We all do. If you are following people on social media that trigger you, stop following them. Or better yet, remember that you don't know their story or how they got themselves to look the way they do. Celebrate your own personal victories and remember that we're all on our journeys -- and where you are right now is exactly where you're supposed to be.

4. GET YOUR SILLY ON

Ok girlfriend, you KNOW that I’m ALL about a giant goofball and seeking JOY every single freaking day. So this clearly had to have a bullet point on it's own :) 

As we grow up, gain responsibilities, stressors, obligations and what not, we lose our sense of PLAY. Remember that unbridled freedom we felt as kids? Freedom to laugh to our hearts content (or until milk came out of our nostrils!), freedom to act like FOOLS and not be worried about other people judging us, FREEDOM TO JUST BE!

I want to challenge you to be SILLY. I feel like so often in life we are “required” to take ourselves seriously and while it is important to do so at times, I think connecting with our inner goofball is NECESSARY for the soul. And this goes for your workouts too! Sometimes I find myself attempting a move and just flat out FLAILING. Anyone else? I used to get so frustrated with myself when I couldn’t “master” something, but I’m working on just keeping on keeping on and learning to LAUGH at myself because, let’s be honest, if someone was watching us during our workouts, I’m sure they’d be giggling right along with us.

MY FAVORITE WAYS TO BE SILLY:

• Jammin' out in the shower to my favorite song and SANGIN' at the top of my lungs!
• Playing with my pup
• Sending rah-diculous pictures to my besties!

5. CREATE A SELF CARE BASKET

This is something I did for myself when I started my journey to self care a year ago and it was SO freaking impactful.

So what exactly is a Self Care Basket? It's a basket/box (you can use a shoebox or whatever you have lying around at home!) that you fill with things that make you happy. That make you light up inside when you see it. A box that you can go to for a little self love when you’re feeling those negative thoughts and feelings come your way.

Have FUN with this challenge. Find things around the house // Go to the Dollar Store or Target or TJ Maxx for affordable options! 

And most importantly, I want you to be really intentional with this. What makes me happy is probably different than what really lights YOU up. So really ask yourself, what are the things that make you so freaking happy you could burst ;) 

Here's what I came up with for mine!

And there you have it!

My favorite 5 things to rock out my self care routine!

Which one are you committing to start implementing into your routine this week? Share in the comments below!

How to Choose Joy On Terrible, Horrible, No Good, Very Bad Days

Anyone else used to be obsessed with that book growing up? I would make my Mom read it to me over and over and over again. I just loved Alexander's super red hair and freckles!!...Maybe that explains why I've always wanted a little kid with bright red hair...ha, I can't believe I'd never considered that!

Okay, I digress. But fo realz. Whether you know that book or not, if you've been on the planet for more than a minute, chances are, you've had a terrible, horrible, no good, very bad day.

You know the one. Where everything just seems to be against you. You spill your coffee in the morning, rip your favorite shirt, miss the train, send an email to the wrong person, get yelled at by your boss, burn dinner and when you go to sit down to watch this week's episode of the Bachelor, realize you've forgotten to DVR it. Or maybe you are just feeling a general lack of faith in humanity with the going ons of the world lately. And chances are, if you're anything like me. you've spend the whoooole day listening to Adele (#bestsadmusicever) and complaining to your friends about your shitty, shitty, day.

Sound familiar?

I used to have more days like this than I'd like to admit. I would sit and sulk in my frustration. And let me tell ya, I was not fun to be around. 

I've been reading The Universe Has Your Back (a really fantastic book all about fear)  and something she emphasizes is how the energy you intentionally put out into the world directly affects your mindset. In other words, how you FEEL every single day is entirely up to you.

This is a concept I used to have a really hard time grasping -- I mean, I just couldn't get it... What if someone was being rude to me? Or traffic was THE WORST and it took me an extra 30 minutes to get home.  Or what if I had a terrible, horrible, no good, very bad day like the one I just shared? Those things would obviously make an impact on how my day went... I would CLEARLY feel frustrated, upset, irritated and annoyed if any of those things happened to me, right?

Well, that's what I used to think.

But here's what I've been learning, and what I want to empower you to consider:

You are 100% made up of the decisions you make.

Sure, you can't control the things that you'll come up against throughout your day, but you CAN control how you respond to them. You can choose to lean towards JOY instead of fear, doubt or frustration.
 

"Your decision leads you to experience joy in a seemingly joyless situation" - Gabby Bernstein

Let me guess...you're thinking "ok, ok, it SOUNDS easy and all, but how do you actually put it into practice?" You know I wasn't gonna leave you hanging like that. I gotchu, girl ;) 

So here are 3 of my favorite tools on how to CHOOSE JOY on even the worst of days:

+ Focus on how you WANT to feel and get clear on your VALUES

If I were to ask you the question: "How do you want to feel every single day?", what would you say? For example, I would say: Joy-filled, ease, connected, grounded, free and strong.

And further, what are the things that you do/have done that help you feel these things? For example, some of the things that I do to connect to these feelings are: throwing myself a dance party, getting a workout in, calling my mom, practice yoga, meditate, journal, play with my pup , share my story in a blog post, have a work date at a coffee shop, snuggle with my hubby etc.

Brainstorm and journal it out and see what you come up with!

+ Recite an affirmation that is in line with your values

I know this may sound hokey (and trust me, until recently, I thought all of this was a load of bullshit), but I've been incorporating affirmations into my morning rituals for the past month and it has been a GAME CHANGER. 

My current favorite go-to is from a book called the Big leap (check it out!): 

“I expand in abundance, success and love every day as I inspire others to do the same.”

Before I start my day, I spend 5 minutes saying this out loud and breathing it in. This hasn't been something that has come easy to me. I've been SUPER resistant to any form of affirmation for years, but I dedicated this year as the year of GROWTH and part of that means being open to new experiences. So I said F*ck it. Let's try it. And man oh man has it been a game changer. That sense of ease I've been craving? I'm finally starting to see it show up in my life and I'm loving every second of it.

So whether this affirmation resonates with you, or another one jumps out at you, choose one and commit to starting your day by saying it every day next week! Need some examples of mantras? Click here!

+Shock your system

You ready for it? This is how to put all of the things you've discovered in the last two points and jolt yourself into joy.

I want you to spend the next week getting curious with yourself. On days when you're feeling any negative emotion, allow yourself to feel the feels if you need to for a few minutes ('cause sometimes that shit is necessary), and then SHIFT YOUR SPIRIT. You know that list I had you write up? The one of all the things that help you feel the way you want to? Pick one and DO IT. Jolt yourself into a better day and decide to freaking CHOOSE JOY. Ok?

You are more POWERFUL and CAPABLE than you realize, beautiful girl. And you deserve to feel all the light & love the world has to offer. Let's start creating it together, ok?

Xo Amanda

p.s. I'd love to hear your thoughts and how you found this exercise! Comment below or contact me if you wanna chat more about this :)  

Busy Babe's Guide to Meal Prep

Let me guess.

You're two weeks into the new year and you are already starting to see your nutrition.

You had SUCH GOOD INTENTIONS to making this year your healthiest year yet. Losing those last 5-10 lbs. Feeling energized, amazing -- you were gonna SLAYYYYYYYYYY 2017.

But then life happened. And you got busy. And it's cold. And pizza.... I get it. I really do. I was right there with you.

But this year has been different.

For the first time in my adult life, I have come into the new year HAPPY, HEALTHY and so freaking energized. I'm rocking out my goals and feeling like a whole new woman -- and you wanna know why?

MEAL PREP.  

I know, I know, this may seem RIDICULOUS. That such a little thing could cause such a major shift. I thought it was ridiculous too! (probably why I didn't actually implement it for so long), but holy shitake mushrooms it has been the number one game changer for my health. 

---

So here are my top 10 meal prep tips for Busy babes just like you...

1. Have a PLAN

Make a list of your favorite healthy foods, choose simple (and delicious -- duhh) recipes that can be made quickly [Need some ideas? Click here to grab your Free Recipe E-book] and decide what you'll eat for every snack and meal. 

2. Stick to your Grocery List

"Fail to plan, fail to succeed" -- that's my motto when it comes to food shopping. I go into the grocery store with a PLAN. No throwing in those Reese's cups or your favorite chips into the cart -- if you don't have it in the house means you are setting yourself up for success! (PSA: if there is chocolate in the house I WILL EAT IT. haha My hubby knows.) So stick to your list. And hopefully, if you're following a meal plan that promotes balance, your list will have some treats here and there anyways ;)

3. Keep snacks simple

When you're gearing up to make food for the week, it's best to keep snacks simple. Save time by choosing snacks that don't require a lot of time to put together -- my go tos? Fresh fruit with some peanut butter, hard boiled eggs, Shakeology and carrots and hummus! All DELICIOUS!

4. Look for shortcuts

Pre-chopped veggies & fruit (or just fruits that don't need chopping! I love me some apples and bananas), cooked lentils/garbanzo beans are a great complex carb to add to a meal and come ready to rock and tuna packets (in water) are a personal favorite of mine for a quick and easy protein option to throw on a salad or mix in with some avocado :) 

5. Cook everything all at once!

I spend about an hour a week on meal prep and you know how? Because I do it all at once! Roasting veggies, sweet potatoes and even chicken breasts can happen all at the same time -- which not only saves you time but also cuts down your utility bill ;) You know I've got your back.

6. Batch it out!

And better yet? Make big ol' batches of everything so you have plenty of healthy options on hand. Make a large batch of quinoa or brown rice (or whatever whole grain you loooove!) and bake a bunch of chicken breasts/lean meat/ground turkey at once, chop them up and keep them in the fridge for salads and dinners.

7. Pack your meals

Schedule time in your evening to pack your lunch and all of the meals you need for the next day! That way you aren't feeling rushed in the morning // inclined to just "go out to eat since it's easier"

8. Mix it up

I was so worried when I started meal prepping that it would mean eating the same, boring thing every day -- but it doesn't have to be like that! Give yourself OPTIONS throughout the week so that you can mix it up when you're feeling like it! I recommend having at least 2 lunch and dinner options. Start small and make simple changes (like swapping out your protein for dinner!) and once you get the hang of it, you can get more creative in the kitchen.

9. Crockpot that shit

If there's one kitchen appliance I cannot recommend enough, it's my crockpot. It is a lifesaver for busy babes like me and is GREAT for leftovers :) Here's one of my fave recipes from my girl Laura!

10. Remember WHY this is important to you

All of this meal prep -- it's not to make your life HARDER, it's to help you reach your health and fitness goals. To be less tempted to stop for fast food or order takeout. To have MORE TIME to do the things you love with the people that matter to you than spending your evenings cooking away. If you get clear on WHY healthy living is something that is important to you -- on how you WANT to feel, you will be more inclined to keep this meal prep game up -- and give you even more time to Push play and rock your workout ;)

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What's YOUR why? Your biggest struggle when it comes to meal prep? I'd love to hear/guide you in the right direction! Share in the comments below or Contact me :) I'm always here for you!

Xo Amanda

p.s. Click the button below for some quick and delicious recipes that I put together just for you! 

How to make your Resolutions STICK this year.

Do you feel like you're constantly putting the same resolution on paper, year after year after year? Or you get SO EXCITED about your resolution to finally lose those pesky 10 lbs, travel more or and come February, have gotten so consumed with your day to day life that you've all but forgotten about it?

I was that gal. Hell, I was WORSE. I would make a bucket list of 50 things I wanted to do that year, would find it 6 months later and feel like a total and complete fuck up because I hadn't done any of it.

But this past year, my entire mindset on new years resolutions and goal setting has completely shifted. Instead of writing a bazillion things down that my Ego told me I should be doing/wanting to do, I have found a system that makes me FEEL GOOD and for once, actually FOLLOW THROUGH. Let's make 2017 AMAZEBALLS, ok?

My Top 3 Tips for Rocking those Resolutions

1. Focus on how you want to FEEL

Take a look at your bucket list -- or any previous resolutions you may have made in the past or are planning to rock out in 2017 -- are they actually things that light you up? Or are you putting join a gym and lose 15 lbs because that's what everyone and their mother writes down for their resolutions...

If you are doing that, know that it's TOTALLY NORMAL. I did that for years and of course, I never actually followed through with my resolutions. And I now realize that it's because they weren't things that actually made me EXCITED. 

So how do we choose resolutions that are actually in line with how we want to feel? I've come up with 5 questions that I ask myself every year that help me figure out how I want to FEEL -- and then base my resolutions on those answers!

• Other than time or money, what I want more of is...
• My joy comes from...
• I crave...
• When I'm feeling free and strong, I tend to...
• I need to give myself more permission to be...

Dig deep. Be honest with yourself. You'll be surprised at what comes out. And based on your answers, think about how you want to feel in the various areas of your life. For example: for my lifestyle/work life I want to feel FREE, for my body/wellness I want to feel STRONG, for my creativity/learning I want to feel VIBRANT, for my relationships I want to feel CONNECTED and for my inner work/spirituality I want to feel GROUNDED. 

+Read more about how to make intentions vs. goals here

+ Wanna really dig deep? Check out The Desire Map by Danielle Laporte. It was a game changer for me!

2. Create a Visual

Once you've figured out resolutions that are in line with how you want to feel, your next step is to create a vision board.

I know, I know, this may seem super hokey -- trust me, I bashed it for years -- but I actually did one this year and you know what? I ended the year having achieved almost every single thing on there. Visuals are KEY to success. So often we write something down on a piece of paper or our journal, never to be found again. Writing it down and putting it somewhere you can see every dang day is going to bring you SO MUCH CLOSER to achieving it because it's always in the forefront of your brain. (And finding pictures is just so fun and bright sooo vision boards are the best)

Not a crafty queen and love the shit out of Pinterest? 

Make a board on there and set a reminder in your phone to come back to it every week! 

3. Find a Support Squad

This. This has been the key for me.

On my search to find a way to live my dream life, I found a girl on Instagram that shared her story about how she got out of her funk, was able to build a healthy relationship with food and was able to in the span of a year, quit her full time job and work for herself on her own terms. I joined one of her virtual health & wellness bootcamps (you know, to fulfill those fitness resolutions I could never stick to) and realized I was missing out on the magic the support of these other amazing women (just like me!) provided. I instantly fell in love with the atmosphere and knew I wanted to duplicate this sense of community, which is why I host monthly Bootcamps as well. 

Over the past year, the women in these groups have become more to me than just fitness pals. They've become my tribe. My endless support squad. My cheerleaders on good days and bad. They're women who immediately get me. Who are going through the same things as me. And having an intimate support system and accountability group like this has been the missing link I needed all along.

A lot of people, when I share what I'm doing, don't get how it's possible to form such strong bonds with women who I've never met. Women who live all around North American -- scattered in places like Illinois, Florida, Colorado, Washington and Canada to name a few. But when you spend a month, 3 months, a year working on finding your best self alongside a group of women like these, you can't help but form a bond unlike anything else. And man oh man does the motivation never end. 

I wouldn't be where I am today if it weren't for these groups. I've lost 15 lbs and actually been able to maintain it BEYOND January of last year (which is a first for me). I've formed a healthy relationship with food for the first time in years and I can honestly say that all of the things I used to deal with every single day -- the self bashing while staring at my body in the mirror, my debilitating anxiety, feeling just BLAH and unconfident -- all those things have disappeared and I've found the confident, radiant and energized version of myself that I never want to let go of. Because she freaking kicks ass.

So there you have it.

My 3 best tips for rocking those resolutions aka having the most kickass 2017 of all time. 

Quit settling for the status quo. Stop allowing yourself to go on automatic pilot all over again in a months time. Decide that from this moment forward, you will actively go after a life that makes you literally excited to jump out of the bed. 

Commit to a year of YOU. (And if you're worried about that making you selfish, giiiiirl, read this.) And I guarantee, you will end 2017 feeling on FIRE. 

Ok my lady, I wanna know what YOUR goals are for 2017! Let's hold each other accountable ;)

Share them in the comments below or message me -- I love love love getting emails hearing all about your life!

Happy New Year, my loves.

Xo Amanda

How To Change Your Life In One Exercise

My Friends!

I am super excited to switch things up a little bit this week on the bloggity-blog.

So instead of hearing MY thoughts and words, I'd like to introduce you to a friend of mine: Courtney Rioux, a clarity coach for actors who feel stuck and want more out of life (and an actor as well!) 

She has such an infectious spirit and I cannot wait for you to dive into this exercise today -- I'll be doing it right alongside of you!

So set a timer for 10 minutes on your phone, grab a piece of paper and let's do this thang! 

How to Change Your Life in One Exercise

by Courtney Rioux

If you catch yourself avoiding something that you want to do, it’s because you’re associating more pain with the action than pleasure. But guess what? There is way to crush these mental blocks and fears – the very ones that are preventing you from creating the life you want!

Today I’d like to share an exercise that will get rid of your bad habits and create some new, empowering habits in their place. This is important because your habits are what created the life you have right now!

Do You Choose Pain or Pleasure?

When we’re in the habit of putting things off or associating pain with things that must get done, you actually have to trick your brain into changing its focus so that you want to do it.

Here’s what I mean...

Think of something that you want to do but you’re not doing because it feels hard. Maybe it’s cleaning the kitchen, or pressing play on your workout DVD.

Maybe it’s submitting to an agency or writing that book or meditating or eating clean. Whatever it is, let’s change your frame of reference on that thing right now.

Take out a piece of paper. On the top of the paper, write down whatever it is that you’re avoiding.

Draw a line down the middle both ways, so that you have four squares.

In the upper left hand corner, write, “Why I want to do this.” In the upper right hand corner, “Why I don’t want to do this.” In the lower left hand corner, write, “Why I’m scared to do this.” And in the lower right hand corner write, “Why I’m scared I’ll never do this.”

And then fill in the answers! Don’t judge them, don’t edit them; just write them down and some things will pop up for you that may be surprising.

You’ll see, “Oh, I get it! I’m afraid to do this because I’m afraid of what other people will think of me. Okay. So what if I didn’t care what other people thought?”

After you do this, you’ll have a lot of insight into how you’re thinking about these seemingly impossible tasks.

Take a moment to reflect. Focus on the two squares that read, “Why I don’t want to do this” and “Why I’m scared to do this.” Maybe you have answers like, “It will take too long,” or “It will be hard,” or “It seems impossible.”

Reflect on those. Are those things really true? Is it really hard to sweep the floors? Is it really impossible to fill out your tax forms?

Why are those two things not true?

Next, focus on the other two squares. And think, “Okay, I’m really going to remember that I love to clean the floors because it makes me feel organized and empowered and it makes me actually do all the other things I want to do.”

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Take This into the Real World

I’ll give you a real-life example from one of my clients. I was working with someone who woke up in excruciating pain every morning. She could barely get out of bed because she was in so much pain and she would miss work because of it.

She found out that if she quit eating sugar she wouldn’t have any pain. She felt 30 years younger, she had energy and vitality and could finally live her life fully!

But then she started to associate sugar with fun. Now, if you associate sugar with fun instead of pain, what do you think you’re going to want to do? Yeah, you’re going to want to eat it! Why would you ever want a life with fun cut out of it?

I took her through this exercise and it completely reframed her perception of sugar. She was able to completely cut it out of her life – and you know what? Not being in pain is a lot more fun than eating sugar!

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Now it’s your turn. Leave a comment below with the homework that you did.

What was the thing that you were avoiding, and what did you gain from working on it?

Wanna connect with Courtney?

You can find her at The Whole Artist, or on Instagram (@courtneyrioux) or Facebook (@thewholeartist)