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This is, in my opinion, probably the best kept fat loss secret.
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What am I talking about?
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I actually eat meals on repeat.
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Meaning, pretty much every day, I eat the same thing.
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Okay, now I know what some of you might be thinking like, oh my gosh, I could never.
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Welcome back to Mojo and Co.
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Podcast.
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I'm Katie Cleet.
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I'm done.
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People reach this stage of life and start believing their best years or somehow.
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And we don't believe that at all.
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I'm the strongest, healthiest, the most competent version of who we are now.
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Because the goal isn't about just adding more years to your life.
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It's about adding life to those years.
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Because you're not done yet.
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Welcome to Mojo Co.
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Now let's dive in.
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Welcome back to another episode of the Mojo Co.
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Podcast.
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I'm your host, Katie Fleece, and today I am solo.
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So today's episode did not require my husband.
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That is why he is not joining me today.
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But I am literally going to break down some of the very basic, unsexy things that I do every single, either day or week, obviously, depending on what I'm talking about, that just make my life so much easier.
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Some of them have to do with health and fitness, others have nothing to do with health and fitness.
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But, you know, I know that the majority of my audience is women.
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So I'm going to include some of those things too.
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So the first thing that I want to talk about is actually how I eat.
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Now I also want to preface this with just because this works for me does not mean this is going to work for you.
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But I know for me, and I'm assuming a lot of you listening to this, you're very busy, right?
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I am very busy.
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I want to be able to, like the less I have to think about on my plate, the better, right?
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And this is, in my opinion, probably the best kept fat loss secret out there.
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Not only fat loss secret, but also if you are someone who likes to stay lean year long, I am telling you, if you implement this, it's gonna make things a whole heck of a lot easier.
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Okay.
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What am I talking about?
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I actually eat meals on repeat.
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Meaning pretty much every day I eat the same things.
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Okay, now I know what some of you might be thinking, like, oh my gosh, I could never.
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However, if you think about it, you probably already do this to some extent.
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Like, do you go through the Starbucks drive-thru every morning and get your same frappuccino?
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Um, you know, a lot of you probably uh go through, I don't know, maybe it's McDonald's drive-thru and order the same thing every time you go.
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But the reason I do this is because, like I said, it just makes my life so much easier.
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And I also am a very picky eater.
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And so I don't, I don't have the capacity or the bandwidth to try to come up with different food pairings that I'll actually like.
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Like I just know what I like and I eat pretty much the same thing all the time.
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So when I say pretty much the same thing all the time, here's what I mean.
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I always eat the same thing before I work out.
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Okay.
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And I work out in the morning.
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So um I will wake up super early.
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I will have my cup of coffee always.
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Yes, by the way, I do have cream in my coffee and stevia.
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I'm not one of those weirdos that drinks black coffee.
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Like, absolutely not.
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My husband can do that.
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I know other people that can do that.
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I cannot do that.
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I genuinely in love, love, love my coffee.
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Um, and then before I work out, I eat a carb source.
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So, like for me, it's an English muffin every single morning, like literally every morning.
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We buy them from Costco.
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And what I'll do is I will freeze um because it comes um in a two-pack.
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So I'll freeze one pack and I'll put the other ones in a fridge.
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And like I said, I just have that every single morning.
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I'll get my lift in, then I'll come back home and I call it like you could call it my second breakfast or a snack.
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But regardless, it's a giant bowl of Greek yogurt, plain Greek yogurt with a drizzle of honey and um some protein granola for the crunch.
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And then I will either put in frozen berries or chocolate chips.
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Okay.
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Uh, no shame in my game.
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But, anyways, those are the two things that I have in the morning every single morning.
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Um it actually never changes.
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Okay.
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So the same thing every day for lunch, pretty much, is a wrap.
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And I do some sort of protein in it.
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So it's usually either chicken or shrimp.
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Sometimes I will have steak in this wrap, but it's always like six ounces of protein.
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And um, I use the fiber wraps, wrap it up, put a little bit of sour cream, a little bit of cheese on there, season it if I need to with some, you know, garlic seasoning, salt and pepper, whatever, and wrap it up and it's delicious.
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And again, I actually put it over the stovetop, which I can do that because I do work from home.
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Um it's so good and it never gets old.
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And what I do is I just use the leftover protein from dinner the night before.
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So if you're one of those women that doesn't have hours to meal prep, neither do I.
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Um so I just literally use the leftover protein from dinner the night before and then use that in my wrap.
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Again, it's a solid lunch.
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So those three things I have, like I said, every day.
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Now, of course, if we're out, you know, out and about and we stop and grab lunch, obviously that's a different story.
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I'm not gonna be like, nope, I can't eat out, you know, I gotta eat my wrap.
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Like, I am not that extreme whatsoever.
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However, I will say, when I go out to restaurants, um, I will order pretty much the same thing.
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Again, it kind of goes back to number one, I'm picky and I hate spending money on food to try it, and then I end up not liking it.
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So I just know like my staples, I know the pairings of foods that I like together.
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Now, obviously, it depends on the restaurant and what type of restaurant it is, but the majority of the time it's going to be like some sort of giant salad, like the bigger the better.
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And I will throw, you know, whatever protein they have on there.
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Um, if it's on a salad, it's usually chicken or salmon.
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That's my go-to.
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Um, and a lot of times too, I'll even, especially with chicken, I'll have them double it.
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So instead of like six ounces of chicken breast, I'll get 12 ounces of chicken breast for a shit ton of protein.
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Um, and then usually there's some sort of sprinkle of cheese on there.
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My favorite personally is goat cheese.
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Um, if they have like berries, things like that.
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I love that kind of stuff in my salad.
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And then I always ask for the dressing on the side.
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Um, that way too, it's not because that's that kind of stuff will get you right there, is when they like douse the salad in dressing and it's just drenched.
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Plus, I don't like my lettuce soggy, you know what I'm saying?
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Um, or if they have like steak as an option and I know they got good steak, like steak, you could never beat steak in a potato, sweet potato or baked potato.
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Like you could literally never go wrong with that combo.
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Okay, so that's if we go out to a restaurant.
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Now, dinner time, this is my variable throughout the day.
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And I am very lucky, I will say this, that my husband does all of the cooking uh for dinner.
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And I'm I'm just so grateful for that.
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Uh, but dinner is the variable it does um vary night to night, and also what we've got going on because we've got kids in sports, we've got, you know, especially like my daughter's in cheer.
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And when it's our night, it's like a 45-minute drive there, a three-hour practice, and a 45-minute drive back home.
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So it kind of does depend on what we're doing.
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So some nights we'll go out and we'll, you know, eat at a restaurant.
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Other nights, if we're at home, it's going to be based on the same types of things.
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There's always gonna be a protein.
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And again, it's gonna be chicken, uh, some sort of fish, which is doesn't happen very often unless it's just my husband and I, mainly because my kids don't like fish.
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Uh, they do love salmon though, but like shrimp and things they just don't like.
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Um, or steak, so some sort of beef.
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Could be ground turkey, ground beef, um, like hamburgers or something like that.
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Um and or pork chops.
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That's that's another one that we we uh rotate through.
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So, but it is going to be some sort of protein, and then it'll be a vegetable or fruit, and then usually some sort of potato.
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So um sweet potato, baked potato, those little yellow potatoes, but some sort of potato.
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Sometimes he'll even cut up the sweet potato and make like sweet potato fries, again, depending on what we're having.
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But I still build my plate pretty much the same every single night.
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Okay.
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Um, so again, it sounds boring, but I am telling you, it just makes my life so much easier.
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Especially, I'm not any in any sort of like fat loss phase or weight loss or anything like that.
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I'm just living my life maintaining.
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Um, and it still works for me.
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But if you are in a phase where you are trying to lose body fat, I'm telling you, if you can learn to eat repeatable meals, this will absolutely be a total game changer for you.
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Um, the other thing that I do as far as when it comes to like health and fitness, is I never ever change up my workouts.
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I know that a lot of women cannot wrap their head around like not going into the gym and doing something different every time.
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So we we've been taught like variety is key, right?
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Like you gotta have variety if I'm gonna do it.
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I gotta have fun.
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And I get that mindset.
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But at the end of the day, it's kind of like you gotta ask yourself, do you want to have variety in your workouts or do you want to get results and get, you know, the most out of your time there?
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I know for me, I don't have a lot of time to lift weights.
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So when I go, I wanna make sure that I am using my time efficiently and effectively.
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And that is not mixing it up every time.
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Okay.
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Plus, that takes a lot of the um guesswork out because I know that I'm gonna go into the gym and I know exactly what I'm gonna need to do.
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I know exactly how many minutes it's going to take me.
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And I also know that in order for me to maintain this body, that is the kind of work that I need to be putting in.
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Okay.
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I don't need to be doing whatever random workouts I find on Pinterest or whatever random challenge that I see, you know, on Facebook or whatever it may be.
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I just know, like, no, this is what I'm doing.
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Okay.
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Now I do mix up the reps, the amount of weight, um, the time under tension, the rest periods, all of those things you can absolutely mix up.
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That is the beauty of progressive overload, which I know a lot of you've probably heard that word and you're like, well, what does that mean?
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Um and if I do like switch out phases of workouts, it's still going to be a lot of the same moves.
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You do not need to reinvent the wheel every time you step in front or step foot into the gym.
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Like you like master the basics.
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Again, another game changer there.
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Another thing that I do is I hit 10,000 steps minimum every single day.
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No questions asked.
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So that is like my baseline.
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And uh sometimes I get in a little bit more, like sometimes it's more like 12.
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Um, other days I'll have like really busy days.
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So, like for instance, Friday nights.
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Right now we're in football season.
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So Friday nights, I typically get in, or Fridays as a whole, I typically get in a lot more steps because I usually always knock out a big chunk of my daily steps in the morning, which I'll get to more of that here in a second.
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But then Friday nights, you know, we're at the football games, we're walking to the bleachers, we're in the bleachers, we're I'm going crazy, I'm jumping up and down, all of the things.
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So usually I know that Fridays are probably gonna be more like 15 to 16,000 um steps on Fridays, but typically it's like 10,000 every single day.
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10, 10 to 12.
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I try actually not to go over 12 because I know my body feels really good at like that 10, 10 mark.
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Okay.
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Now, how do I do that?
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So a lot of people are they they kind of stress out about like, oh my gosh, like how do you you get your workout in?
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You get, I'm supposed to, you know, eat all my protein.
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I'm supposed to get my 10,000 steps.
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Like, how do you have time for all of that?
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So another big thing for me that I do every single morning is I save all of my work that I can do on my phone for the treadmill.
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So that way I am knocking like killing two birds with one stone.
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I'm knocking out my steps, but I'm also returning DMs, checking my email, returning Slack messages, um, you know, responding to clients through voice message or whatever it may be.
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But anything that I can do from my phone, I save it for when I need to get in some steps.
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Um, post content is another big one.
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And I will say too, so for instance, like Tuesdays is a big client check-in day for me.
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So what I did is I just bought a cute little pink walking pad and a really cheap um, what do I want to call it?
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Just it's like a standing desk, but I would it's more like a platform.
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I wouldn't really call it a desk, but it's like an adjustable platform thing to where I can sit my laptop on it and I can walk on my walking pad and you know, work from my actual computer in that case.
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Also, if you can do that and you've got a job where you are required to be on your computer a while, I'm telling you, the walking pad will change your life, especially if you're short on time.
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Couldn't recommend it enough.
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The next thing I do is you're probably gonna think I'm an old grandma for this, but I actually set a bedtime alarm every single night.
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It goes off at 8:30 p.m.
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And that just tells me, like, okay, it's time to shut it down, put your phone away.
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If my phone goes on do not disturb, I don't get on social media after that.
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I don't check emails, I don't get Slack messages.
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I mean, you can message me, but I'm not gonna get it, right?
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I'm not gonna get it until the next morning.
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That just literally tells my brain, like, okay, time to wind down.
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So uh, like I said, my phone automatically goes on do not disturb.
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I know that if I haven't already washed my face for the day, hey, it's time to start getting ready for bed.
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And I am in bed no later than 9:30.
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And for me, I know that sleep is it is non-negotiable.
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Like I cannot go to bed at midnight ever.
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Uh, we had my wedding, or not my wedding, my nephew's wedding a couple weeks ago.
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And um, I swear to you, it was so it was a late night.
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And I swear to you, I am still recovering from that late night.
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I just know how I feel.
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I feel just exhausted if I do not get to bed by 9:30.
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Uh, because I'm an early morning gal.
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It doesn't matter what time I go to bed.
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I'm gonna get up at 5, 5:30 a.m.
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every single morning.
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And so if I go to bed at midnight, I just know like, okay, well, I'm gonna get five hours of sleep and I'm gonna be really cranky the next morning.
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Plus, I just don't feel um, what's the word I'm looking for?
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I don't feel like I can get anything accomplished.
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I don't feel productive.
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There it is.
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That's the word.
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Okay, shifting gears here a little bit because I want to talk about uh some beauty things that I do that I just I'm obsessed with.
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So, number one, now recently I chopped my hair off.
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So I don't know if this would have worked when I had really long hair, but I will say now that my hair is shorter, so when I had long hair, I had to, I went and got a blowout every single week because it was just so much upkeep.
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Plus, I had extensions and I just couldn't wash and dry my hair on my own.
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So I would go get a blowout every single week.
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Well, now that I've chopped it, I got one of the actually, I think my I think the brand is chi, but it's um one of those blow dryer brushes, like it's a round brush, but it's an actual blow dryer.
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Oh my gosh.
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Now, again, like I said, I can't speak for the girlies with the long hair because I don't know how it works.
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I'm sure it would still work the same.
00:17:50.799 --> 00:17:53.599
Well, I actually I know it does because my daughter uses it too.
00:17:53.680 --> 00:17:59.279
She's she steals mine all the time, but um, I know for at least the length that my hair is now.
00:17:59.519 --> 00:18:00.240
Oh my gosh.
00:18:00.400 --> 00:18:02.640
I'm like, where has this been all my life?
00:18:02.799 --> 00:18:05.039
I've seen them for years.
00:18:05.200 --> 00:18:07.039
I just never had used one.
00:18:07.359 --> 00:18:09.519
And I am obsessed.
00:18:09.599 --> 00:18:16.160
So what I do is when I get out of the shower, I'll let my hair air dry and I'll do whatever I need to do.
00:18:16.240 --> 00:18:20.720
I'll do my makeup, I'll, you know, putz around, you know, clean house, whatever I gotta do, right?
00:18:20.880 --> 00:18:24.079
So I'll let my hair air dry the majority of the way.
00:18:24.319 --> 00:18:27.359
I would say like 75% dry.
00:18:27.599 --> 00:18:33.359
And then I go when it's time to dry my hair, I will use that round brush blow dryer.
00:18:33.599 --> 00:18:37.599
And oh my gosh, it just makes the biggest difference.
00:18:37.759 --> 00:18:39.599
Cannot recommend that enough.
00:18:39.839 --> 00:18:42.000
Um spray tans.
00:18:42.079 --> 00:18:45.759
I get a I get a spray tan every single week.
00:18:45.920 --> 00:18:49.440
Like your girl does not like to be pasty, okay?
00:18:49.759 --> 00:18:51.279
And I don't do tanning beds.
00:18:51.440 --> 00:18:55.599
Skin ring skin cancer runs my family, so I haven't done those in years.
00:18:55.680 --> 00:19:05.680
Plus, I think too, as you get older, it's just like, you know, you start looking at your skin and you're like, I don't know that I want all of the extra wrinkles.
00:19:05.759 --> 00:19:10.000
So I haven't done tanning beds in in years, uh, but I do do spray tans.
00:19:10.079 --> 00:19:13.200
And so I have a gal that I she actually sprays me.
00:19:13.359 --> 00:19:14.880
Um, she's phenomenal.
00:19:15.039 --> 00:19:18.079
So if you're in, if you live in my area and you need a good artist, let me know.
00:19:18.160 --> 00:19:19.440
I'll give you her her deets.
00:19:19.839 --> 00:19:28.240
Um, but yeah, she uh she sprays me every single week, and I just always feel so much better after some color.
00:19:28.799 --> 00:19:38.079
And then um, I would say the last thing that I do um that just makes me feel put together, and that's my nails.
00:19:38.240 --> 00:19:40.319
So I always have my nails done.
00:19:40.559 --> 00:19:47.920
I actually started getting the gel X a couple years ago and fully obsessed, fully obsessed.
00:19:48.000 --> 00:19:52.880
I go every two to three weeks, just depending on you know what they're looking like.
00:19:53.200 --> 00:19:58.160
I personally love to go every two weeks just because I like variety and I like to change up my nails.
00:19:58.240 --> 00:19:59.920
They're usually pretty boring, but I don't know.
00:20:00.000 --> 00:20:01.759
I just like I just do straight color.
00:20:01.839 --> 00:20:03.519
I don't do designs usually.
00:20:03.680 --> 00:20:08.160
I used to be a design girly, but that was really hard to match with outfits, you know what I'm saying?
00:20:08.240 --> 00:20:12.880
So now I just do plain nails, but um, I do get those done like every two weeks.
00:20:13.039 --> 00:20:24.160
I love having my nails done because a lot of times, even when I don't have makeup on, or maybe I don't even have my spray tan yet for the week, if my nails are done, I still feel human.
00:20:24.319 --> 00:20:25.680
You know what I'm saying?
00:20:26.160 --> 00:20:31.200
Okay, and then lastly, just little boring things that I do.
00:20:31.359 --> 00:20:38.000
This is more kind of just like how I do my calendar, but I have like themed days.
00:20:38.480 --> 00:20:46.160
So on I have like specific days that I do client check-ins, I have specific days that I do filming.
00:20:46.240 --> 00:20:55.519
So whether that's, you know, for the podcast or for social media purposes um or talking heads or things like that, I do all of my filming.
00:20:55.599 --> 00:21:07.359
I batch create on certain days, which it just helps my brain when I can literally just like knock out a bunch of things at once.
00:21:07.519 --> 00:21:08.559
You know what I'm saying?
00:21:08.720 --> 00:21:11.119
Um, and then you don't have to mess with the lighting.
00:21:11.200 --> 00:21:17.039
You don't have to mess with uh, you know, just a bunch of random videos inside of my camera roll on my phone.
00:21:17.119 --> 00:21:19.759
Like they're all boom, boom, boom, boom, boom, back to back.
00:21:19.920 --> 00:21:23.359
Um, I have certain days that I I film this podcast.
00:21:23.440 --> 00:21:31.119
I have um, you know, certain days where I work on the membership side of our of our program.
00:21:32.000 --> 00:21:40.480
Um so yeah, I just like to batch my days or batch my tasks, I should say.
00:21:40.559 --> 00:21:43.839
Uh most people would refer to it as like time blocking.
00:21:44.079 --> 00:21:46.400
Huge fan, huge, huge fan.
00:21:46.559 --> 00:21:57.599
And um, like I said, just theming my days so I know like no matter what day of the week it is, I can tell you exactly what I'm gonna be doing on that day.
00:21:57.759 --> 00:22:00.160
Uh I even have a day that I just run errands.
00:22:00.240 --> 00:22:01.839
So, like for me, that's Thursdays.
00:22:02.000 --> 00:22:06.240
Thursdays is the day that I save for all of my appointments.
00:22:06.319 --> 00:22:18.480
So if I'm getting a facial, if I'm getting my nails done, if I'm getting my hair done, if I need to go, you know, return packages or whatever it may be, I save all of that kind of stuff for Thursdays.
00:22:18.640 --> 00:22:28.079
So I don't actually schedule a lot of like quote unquote work things for Thursdays because I know that I'm usually just like out and about all day long.
00:22:28.319 --> 00:22:38.880
So yeah, I don't know if any of that was interesting to you, but I just wanted to share the boring stuff that I do every single day or every single week, again, depending on the thing.
00:22:39.039 --> 00:22:45.200
And it really just helps me function in, you know, in life in general, you know?
00:22:45.359 --> 00:22:48.400
So, anyways, hopefully you enjoyed that episode.
00:22:48.640 --> 00:22:54.240
And I will be back next week, actually, with another solo episode.
00:22:54.400 --> 00:22:55.839
All right, talk to you soon.
00:22:56.079 --> 00:22:56.880
Bye for now.
00:00:00.080 --> 00:00:05.120
This is, in my opinion, probably the best kept fat loss secret.
00:00:05.440 --> 00:00:06.559
What am I talking about?
00:00:06.799 --> 00:00:10.640
I actually eat meals on repeat.
00:00:10.960 --> 00:00:15.839
Meaning, pretty much every day, I eat the same thing.
00:00:16.000 --> 00:00:20.640
Okay, now I know what some of you might be thinking like, oh my gosh, I could never.
00:00:20.879 --> 00:00:22.399
Welcome back to Mojo and Co.
00:00:22.559 --> 00:00:22.879
Podcast.
00:00:22.960 --> 00:00:23.920
I'm Katie Cleet.
00:00:24.239 --> 00:00:24.640
I'm done.
00:00:25.120 --> 00:00:28.160
People reach this stage of life and start believing their best years or somehow.
00:00:28.879 --> 00:00:30.399
And we don't believe that at all.
00:00:31.039 --> 00:00:35.920
I'm the strongest, healthiest, the most competent version of who we are now.
00:00:36.159 --> 00:00:38.880
Because the goal isn't about just adding more years to your life.
00:00:38.960 --> 00:00:40.640
It's about adding life to those years.
00:00:40.960 --> 00:00:41.920
Because you're not done yet.
00:00:42.079 --> 00:00:43.359
Welcome to Mojo Co.
00:00:43.520 --> 00:00:44.640
Now let's dive in.
00:00:44.880 --> 00:00:48.320
Welcome back to another episode of the Mojo Co.
00:00:48.719 --> 00:00:49.280
Podcast.
00:00:49.359 --> 00:00:53.840
I'm your host, Katie Fleece, and today I am solo.
00:00:54.799 --> 00:00:58.880
So today's episode did not require my husband.
00:00:59.039 --> 00:01:01.280
That is why he is not joining me today.
00:01:01.359 --> 00:01:20.239
But I am literally going to break down some of the very basic, unsexy things that I do every single, either day or week, obviously, depending on what I'm talking about, that just make my life so much easier.
00:01:20.400 --> 00:01:27.200
Some of them have to do with health and fitness, others have nothing to do with health and fitness.
00:01:27.280 --> 00:01:30.640
But, you know, I know that the majority of my audience is women.
00:01:30.719 --> 00:01:33.840
So I'm going to include some of those things too.
00:01:34.079 --> 00:01:39.680
So the first thing that I want to talk about is actually how I eat.
00:01:39.920 --> 00:01:48.239
Now I also want to preface this with just because this works for me does not mean this is going to work for you.
00:01:48.400 --> 00:01:54.079
But I know for me, and I'm assuming a lot of you listening to this, you're very busy, right?
00:01:54.159 --> 00:01:55.200
I am very busy.
00:01:55.359 --> 00:02:02.319
I want to be able to, like the less I have to think about on my plate, the better, right?
00:02:02.879 --> 00:02:10.639
And this is, in my opinion, probably the best kept fat loss secret out there.
00:02:10.800 --> 00:02:26.080
Not only fat loss secret, but also if you are someone who likes to stay lean year long, I am telling you, if you implement this, it's gonna make things a whole heck of a lot easier.
00:02:26.240 --> 00:02:26.560
Okay.
00:02:26.719 --> 00:02:27.919
What am I talking about?
00:02:28.240 --> 00:02:32.800
I actually eat meals on repeat.
00:02:33.120 --> 00:02:39.280
Meaning pretty much every day I eat the same things.
00:02:39.439 --> 00:02:44.319
Okay, now I know what some of you might be thinking, like, oh my gosh, I could never.
00:02:44.479 --> 00:02:49.280
However, if you think about it, you probably already do this to some extent.
00:02:49.520 --> 00:02:54.719
Like, do you go through the Starbucks drive-thru every morning and get your same frappuccino?
00:02:55.039 --> 00:03:03.840
Um, you know, a lot of you probably uh go through, I don't know, maybe it's McDonald's drive-thru and order the same thing every time you go.
00:03:04.240 --> 00:03:10.400
But the reason I do this is because, like I said, it just makes my life so much easier.
00:03:10.719 --> 00:03:13.520
And I also am a very picky eater.
00:03:13.759 --> 00:03:22.960
And so I don't, I don't have the capacity or the bandwidth to try to come up with different food pairings that I'll actually like.
00:03:23.120 --> 00:03:28.319
Like I just know what I like and I eat pretty much the same thing all the time.
00:03:28.479 --> 00:03:32.159
So when I say pretty much the same thing all the time, here's what I mean.
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I always eat the same thing before I work out.
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Okay.
00:03:36.639 --> 00:03:38.560
And I work out in the morning.
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So um I will wake up super early.
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I will have my cup of coffee always.
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Yes, by the way, I do have cream in my coffee and stevia.
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I'm not one of those weirdos that drinks black coffee.
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Like, absolutely not.
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My husband can do that.
00:03:55.199 --> 00:03:56.560
I know other people that can do that.
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I cannot do that.
00:03:57.919 --> 00:04:01.759
I genuinely in love, love, love my coffee.
00:04:01.919 --> 00:04:04.960
Um, and then before I work out, I eat a carb source.
00:04:05.039 --> 00:04:10.479
So, like for me, it's an English muffin every single morning, like literally every morning.
00:04:10.560 --> 00:04:12.000
We buy them from Costco.
00:04:12.159 --> 00:04:17.439
And what I'll do is I will freeze um because it comes um in a two-pack.
00:04:17.519 --> 00:04:20.800
So I'll freeze one pack and I'll put the other ones in a fridge.
00:04:20.879 --> 00:04:22.639
And like I said, I just have that every single morning.
00:04:22.720 --> 00:04:30.800
I'll get my lift in, then I'll come back home and I call it like you could call it my second breakfast or a snack.
00:04:30.959 --> 00:04:41.040
But regardless, it's a giant bowl of Greek yogurt, plain Greek yogurt with a drizzle of honey and um some protein granola for the crunch.
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And then I will either put in frozen berries or chocolate chips.
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Okay.
00:04:47.839 --> 00:04:49.120
Uh, no shame in my game.
00:04:49.199 --> 00:04:54.800
But, anyways, those are the two things that I have in the morning every single morning.
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Um it actually never changes.
00:04:58.800 --> 00:04:59.120
Okay.
00:04:59.279 --> 00:05:04.959
So the same thing every day for lunch, pretty much, is a wrap.
00:05:05.279 --> 00:05:07.680
And I do some sort of protein in it.
00:05:07.759 --> 00:05:10.160
So it's usually either chicken or shrimp.
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Sometimes I will have steak in this wrap, but it's always like six ounces of protein.
00:05:16.639 --> 00:05:30.560
And um, I use the fiber wraps, wrap it up, put a little bit of sour cream, a little bit of cheese on there, season it if I need to with some, you know, garlic seasoning, salt and pepper, whatever, and wrap it up and it's delicious.
00:05:30.639 --> 00:05:35.439
And again, I actually put it over the stovetop, which I can do that because I do work from home.
00:05:35.680 --> 00:05:39.040
Um it's so good and it never gets old.
00:05:39.199 --> 00:05:44.720
And what I do is I just use the leftover protein from dinner the night before.
00:05:44.959 --> 00:05:51.360
So if you're one of those women that doesn't have hours to meal prep, neither do I.
00:05:51.759 --> 00:05:59.120
Um so I just literally use the leftover protein from dinner the night before and then use that in my wrap.
00:05:59.279 --> 00:06:00.879
Again, it's a solid lunch.
00:06:01.120 --> 00:06:05.680
So those three things I have, like I said, every day.
00:06:05.920 --> 00:06:12.879
Now, of course, if we're out, you know, out and about and we stop and grab lunch, obviously that's a different story.
00:06:12.959 --> 00:06:16.160
I'm not gonna be like, nope, I can't eat out, you know, I gotta eat my wrap.
00:06:16.240 --> 00:06:19.759
Like, I am not that extreme whatsoever.
00:06:20.079 --> 00:06:27.120
However, I will say, when I go out to restaurants, um, I will order pretty much the same thing.
00:06:27.279 --> 00:06:37.120
Again, it kind of goes back to number one, I'm picky and I hate spending money on food to try it, and then I end up not liking it.
00:06:37.279 --> 00:06:41.680
So I just know like my staples, I know the pairings of foods that I like together.
00:06:41.839 --> 00:06:53.439
Now, obviously, it depends on the restaurant and what type of restaurant it is, but the majority of the time it's going to be like some sort of giant salad, like the bigger the better.
00:06:53.759 --> 00:06:57.439
And I will throw, you know, whatever protein they have on there.
00:06:57.600 --> 00:07:00.240
Um, if it's on a salad, it's usually chicken or salmon.
00:07:00.319 --> 00:07:01.360
That's my go-to.
00:07:01.680 --> 00:07:06.240
Um, and a lot of times too, I'll even, especially with chicken, I'll have them double it.
00:07:06.399 --> 00:07:12.560
So instead of like six ounces of chicken breast, I'll get 12 ounces of chicken breast for a shit ton of protein.
00:07:12.639 --> 00:07:15.839
Um, and then usually there's some sort of sprinkle of cheese on there.
00:07:16.079 --> 00:07:18.160
My favorite personally is goat cheese.
00:07:18.240 --> 00:07:20.959
Um, if they have like berries, things like that.
00:07:21.120 --> 00:07:22.800
I love that kind of stuff in my salad.
00:07:22.879 --> 00:07:25.279
And then I always ask for the dressing on the side.
00:07:25.439 --> 00:07:35.279
Um, that way too, it's not because that's that kind of stuff will get you right there, is when they like douse the salad in dressing and it's just drenched.
00:07:35.360 --> 00:07:39.759
Plus, I don't like my lettuce soggy, you know what I'm saying?
00:07:39.920 --> 00:07:49.279
Um, or if they have like steak as an option and I know they got good steak, like steak, you could never beat steak in a potato, sweet potato or baked potato.
00:07:49.360 --> 00:07:51.839
Like you could literally never go wrong with that combo.
00:07:52.079 --> 00:07:54.319
Okay, so that's if we go out to a restaurant.
00:07:54.480 --> 00:07:58.319
Now, dinner time, this is my variable throughout the day.
00:07:58.560 --> 00:08:05.040
And I am very lucky, I will say this, that my husband does all of the cooking uh for dinner.
00:08:05.199 --> 00:08:07.680
And I'm I'm just so grateful for that.
00:08:07.839 --> 00:08:20.560
Uh, but dinner is the variable it does um vary night to night, and also what we've got going on because we've got kids in sports, we've got, you know, especially like my daughter's in cheer.
00:08:20.639 --> 00:08:27.920
And when it's our night, it's like a 45-minute drive there, a three-hour practice, and a 45-minute drive back home.
00:08:28.079 --> 00:08:30.319
So it kind of does depend on what we're doing.
00:08:30.399 --> 00:08:33.759
So some nights we'll go out and we'll, you know, eat at a restaurant.
00:08:33.919 --> 00:08:39.440
Other nights, if we're at home, it's going to be based on the same types of things.
00:08:39.600 --> 00:08:41.200
There's always gonna be a protein.
00:08:41.360 --> 00:08:52.399
And again, it's gonna be chicken, uh, some sort of fish, which is doesn't happen very often unless it's just my husband and I, mainly because my kids don't like fish.
00:08:52.480 --> 00:08:56.240
Uh, they do love salmon though, but like shrimp and things they just don't like.
00:08:56.480 --> 00:08:59.120
Um, or steak, so some sort of beef.
00:08:59.360 --> 00:09:03.759
Could be ground turkey, ground beef, um, like hamburgers or something like that.
00:09:04.000 --> 00:09:07.600
Um and or pork chops.
00:09:07.679 --> 00:09:10.399
That's that's another one that we we uh rotate through.
00:09:10.480 --> 00:09:19.519
So, but it is going to be some sort of protein, and then it'll be a vegetable or fruit, and then usually some sort of potato.
00:09:19.759 --> 00:09:25.759
So um sweet potato, baked potato, those little yellow potatoes, but some sort of potato.
00:09:25.840 --> 00:09:31.279
Sometimes he'll even cut up the sweet potato and make like sweet potato fries, again, depending on what we're having.
00:09:31.440 --> 00:09:36.159
But I still build my plate pretty much the same every single night.
00:09:36.399 --> 00:09:36.720
Okay.
00:09:37.120 --> 00:09:44.799
Um, so again, it sounds boring, but I am telling you, it just makes my life so much easier.
00:09:45.039 --> 00:09:50.720
Especially, I'm not any in any sort of like fat loss phase or weight loss or anything like that.
00:09:50.799 --> 00:09:52.879
I'm just living my life maintaining.
00:09:53.039 --> 00:09:55.279
Um, and it still works for me.
00:09:55.519 --> 00:10:08.080
But if you are in a phase where you are trying to lose body fat, I'm telling you, if you can learn to eat repeatable meals, this will absolutely be a total game changer for you.
00:10:08.320 --> 00:10:17.440
Um, the other thing that I do as far as when it comes to like health and fitness, is I never ever change up my workouts.
00:10:17.919 --> 00:10:25.519
I know that a lot of women cannot wrap their head around like not going into the gym and doing something different every time.
00:10:25.600 --> 00:10:29.120
So we we've been taught like variety is key, right?
00:10:29.200 --> 00:10:31.519
Like you gotta have variety if I'm gonna do it.
00:10:31.679 --> 00:10:32.960
I gotta have fun.
00:10:33.519 --> 00:10:35.679
And I get that mindset.
00:10:36.639 --> 00:10:45.919
But at the end of the day, it's kind of like you gotta ask yourself, do you want to have variety in your workouts or do you want to get results and get, you know, the most out of your time there?
00:10:46.080 --> 00:10:50.159
I know for me, I don't have a lot of time to lift weights.
00:10:50.240 --> 00:10:56.000
So when I go, I wanna make sure that I am using my time efficiently and effectively.
00:10:56.320 --> 00:11:00.399
And that is not mixing it up every time.
00:11:00.639 --> 00:11:00.960
Okay.
00:11:01.200 --> 00:11:11.519
Plus, that takes a lot of the um guesswork out because I know that I'm gonna go into the gym and I know exactly what I'm gonna need to do.
00:11:11.679 --> 00:11:15.039
I know exactly how many minutes it's going to take me.
00:11:15.200 --> 00:11:23.120
And I also know that in order for me to maintain this body, that is the kind of work that I need to be putting in.
00:11:23.200 --> 00:11:23.519
Okay.
00:11:23.600 --> 00:11:33.279
I don't need to be doing whatever random workouts I find on Pinterest or whatever random challenge that I see, you know, on Facebook or whatever it may be.
00:11:33.600 --> 00:11:36.720
I just know, like, no, this is what I'm doing.
00:11:36.879 --> 00:11:37.200
Okay.
00:11:37.440 --> 00:11:48.960
Now I do mix up the reps, the amount of weight, um, the time under tension, the rest periods, all of those things you can absolutely mix up.
00:11:49.120 --> 00:11:56.080
That is the beauty of progressive overload, which I know a lot of you've probably heard that word and you're like, well, what does that mean?
00:11:56.320 --> 00:12:05.360
Um and if I do like switch out phases of workouts, it's still going to be a lot of the same moves.
00:12:06.080 --> 00:12:12.879
You do not need to reinvent the wheel every time you step in front or step foot into the gym.
00:12:13.279 --> 00:12:16.960
Like you like master the basics.
00:12:17.120 --> 00:12:19.039
Again, another game changer there.
00:12:20.080 --> 00:12:27.919
Another thing that I do is I hit 10,000 steps minimum every single day.
00:12:28.480 --> 00:12:29.679
No questions asked.
00:12:29.840 --> 00:12:32.080
So that is like my baseline.
00:12:32.559 --> 00:12:38.639
And uh sometimes I get in a little bit more, like sometimes it's more like 12.
00:12:38.799 --> 00:12:41.039
Um, other days I'll have like really busy days.
00:12:41.120 --> 00:12:43.120
So, like for instance, Friday nights.
00:12:43.200 --> 00:12:44.639
Right now we're in football season.
00:12:44.720 --> 00:12:58.720
So Friday nights, I typically get in, or Fridays as a whole, I typically get in a lot more steps because I usually always knock out a big chunk of my daily steps in the morning, which I'll get to more of that here in a second.
00:12:58.879 --> 00:13:07.279
But then Friday nights, you know, we're at the football games, we're walking to the bleachers, we're in the bleachers, we're I'm going crazy, I'm jumping up and down, all of the things.
00:13:07.440 --> 00:13:19.279
So usually I know that Fridays are probably gonna be more like 15 to 16,000 um steps on Fridays, but typically it's like 10,000 every single day.
00:13:19.440 --> 00:13:20.639
10, 10 to 12.
00:13:20.720 --> 00:13:27.120
I try actually not to go over 12 because I know my body feels really good at like that 10, 10 mark.
00:13:27.279 --> 00:13:27.600
Okay.
00:13:27.840 --> 00:13:29.519
Now, how do I do that?
00:13:29.759 --> 00:13:37.600
So a lot of people are they they kind of stress out about like, oh my gosh, like how do you you get your workout in?
00:13:37.759 --> 00:13:39.679
You get, I'm supposed to, you know, eat all my protein.
00:13:39.759 --> 00:13:41.360
I'm supposed to get my 10,000 steps.
00:13:41.440 --> 00:13:43.200
Like, how do you have time for all of that?
00:13:43.360 --> 00:13:55.279
So another big thing for me that I do every single morning is I save all of my work that I can do on my phone for the treadmill.
00:13:55.360 --> 00:13:59.039
So that way I am knocking like killing two birds with one stone.
00:13:59.120 --> 00:14:10.320
I'm knocking out my steps, but I'm also returning DMs, checking my email, returning Slack messages, um, you know, responding to clients through voice message or whatever it may be.
00:14:10.399 --> 00:14:19.840
But anything that I can do from my phone, I save it for when I need to get in some steps.
00:14:20.000 --> 00:14:22.879
Um, post content is another big one.
00:14:23.200 --> 00:14:30.080
And I will say too, so for instance, like Tuesdays is a big client check-in day for me.
00:14:30.240 --> 00:14:40.960
So what I did is I just bought a cute little pink walking pad and a really cheap um, what do I want to call it?
00:14:41.039 --> 00:14:44.559
Just it's like a standing desk, but I would it's more like a platform.
00:14:44.639 --> 00:14:59.120
I wouldn't really call it a desk, but it's like an adjustable platform thing to where I can sit my laptop on it and I can walk on my walking pad and you know, work from my actual computer in that case.
00:14:59.360 --> 00:15:13.919
Also, if you can do that and you've got a job where you are required to be on your computer a while, I'm telling you, the walking pad will change your life, especially if you're short on time.
00:15:14.159 --> 00:15:15.440
Couldn't recommend it enough.
00:15:15.679 --> 00:15:24.639
The next thing I do is you're probably gonna think I'm an old grandma for this, but I actually set a bedtime alarm every single night.
00:15:24.799 --> 00:15:26.639
It goes off at 8:30 p.m.
00:15:27.360 --> 00:15:32.080
And that just tells me, like, okay, it's time to shut it down, put your phone away.
00:15:32.240 --> 00:15:36.480
If my phone goes on do not disturb, I don't get on social media after that.
00:15:36.639 --> 00:15:40.000
I don't check emails, I don't get Slack messages.
00:15:40.159 --> 00:15:42.480
I mean, you can message me, but I'm not gonna get it, right?
00:15:42.559 --> 00:15:44.159
I'm not gonna get it until the next morning.
00:15:44.240 --> 00:15:48.960
That just literally tells my brain, like, okay, time to wind down.
00:15:49.200 --> 00:15:52.720
So uh, like I said, my phone automatically goes on do not disturb.
00:15:52.799 --> 00:15:58.159
I know that if I haven't already washed my face for the day, hey, it's time to start getting ready for bed.
00:15:58.480 --> 00:16:03.440
And I am in bed no later than 9:30.
00:16:03.759 --> 00:16:09.039
And for me, I know that sleep is it is non-negotiable.
00:16:09.200 --> 00:16:13.200
Like I cannot go to bed at midnight ever.
00:16:13.519 --> 00:16:18.240
Uh, we had my wedding, or not my wedding, my nephew's wedding a couple weeks ago.
00:16:18.399 --> 00:16:21.679
And um, I swear to you, it was so it was a late night.
00:16:21.759 --> 00:16:25.279
And I swear to you, I am still recovering from that late night.
00:16:25.440 --> 00:16:26.559
I just know how I feel.
00:16:26.799 --> 00:16:31.919
I feel just exhausted if I do not get to bed by 9:30.
00:16:32.000 --> 00:16:33.519
Uh, because I'm an early morning gal.
00:16:33.759 --> 00:16:35.600
It doesn't matter what time I go to bed.
00:16:35.759 --> 00:16:38.639
I'm gonna get up at 5, 5:30 a.m.
00:16:38.960 --> 00:16:40.639
every single morning.
00:16:40.799 --> 00:16:46.639
And so if I go to bed at midnight, I just know like, okay, well, I'm gonna get five hours of sleep and I'm gonna be really cranky the next morning.
00:16:46.799 --> 00:16:51.039
Plus, I just don't feel um, what's the word I'm looking for?
00:16:51.200 --> 00:16:54.240
I don't feel like I can get anything accomplished.
00:16:54.320 --> 00:16:55.120
I don't feel productive.
00:16:55.200 --> 00:16:55.600
There it is.
00:16:55.679 --> 00:16:56.159
That's the word.
00:16:56.320 --> 00:17:03.200
Okay, shifting gears here a little bit because I want to talk about uh some beauty things that I do that I just I'm obsessed with.
00:17:03.360 --> 00:17:07.279
So, number one, now recently I chopped my hair off.
00:17:07.359 --> 00:17:21.039
So I don't know if this would have worked when I had really long hair, but I will say now that my hair is shorter, so when I had long hair, I had to, I went and got a blowout every single week because it was just so much upkeep.
00:17:21.119 --> 00:17:26.000
Plus, I had extensions and I just couldn't wash and dry my hair on my own.
00:17:26.160 --> 00:17:28.640
So I would go get a blowout every single week.
00:17:28.880 --> 00:17:43.519
Well, now that I've chopped it, I got one of the actually, I think my I think the brand is chi, but it's um one of those blow dryer brushes, like it's a round brush, but it's an actual blow dryer.
00:17:44.079 --> 00:17:44.960
Oh my gosh.
00:17:45.119 --> 00:17:49.119
Now, again, like I said, I can't speak for the girlies with the long hair because I don't know how it works.
00:17:49.200 --> 00:17:50.559
I'm sure it would still work the same.
00:17:50.799 --> 00:17:53.599
Well, I actually I know it does because my daughter uses it too.
00:17:53.680 --> 00:17:59.279
She's she steals mine all the time, but um, I know for at least the length that my hair is now.
00:17:59.519 --> 00:18:00.240
Oh my gosh.
00:18:00.400 --> 00:18:02.640
I'm like, where has this been all my life?
00:18:02.799 --> 00:18:05.039
I've seen them for years.
00:18:05.200 --> 00:18:07.039
I just never had used one.
00:18:07.359 --> 00:18:09.519
And I am obsessed.
00:18:09.599 --> 00:18:16.160
So what I do is when I get out of the shower, I'll let my hair air dry and I'll do whatever I need to do.
00:18:16.240 --> 00:18:20.720
I'll do my makeup, I'll, you know, putz around, you know, clean house, whatever I gotta do, right?
00:18:20.880 --> 00:18:24.079
So I'll let my hair air dry the majority of the way.
00:18:24.319 --> 00:18:27.359
I would say like 75% dry.
00:18:27.599 --> 00:18:33.359
And then I go when it's time to dry my hair, I will use that round brush blow dryer.
00:18:33.599 --> 00:18:37.599
And oh my gosh, it just makes the biggest difference.
00:18:37.759 --> 00:18:39.599
Cannot recommend that enough.
00:18:39.839 --> 00:18:42.000
Um spray tans.
00:18:42.079 --> 00:18:45.759
I get a I get a spray tan every single week.
00:18:45.920 --> 00:18:49.440
Like your girl does not like to be pasty, okay?
00:18:49.759 --> 00:18:51.279
And I don't do tanning beds.
00:18:51.440 --> 00:18:55.599
Skin ring skin cancer runs my family, so I haven't done those in years.
00:18:55.680 --> 00:19:05.680
Plus, I think too, as you get older, it's just like, you know, you start looking at your skin and you're like, I don't know that I want all of the extra wrinkles.
00:19:05.759 --> 00:19:10.000
So I haven't done tanning beds in in years, uh, but I do do spray tans.
00:19:10.079 --> 00:19:13.200
And so I have a gal that I she actually sprays me.
00:19:13.359 --> 00:19:14.880
Um, she's phenomenal.
00:19:15.039 --> 00:19:18.079
So if you're in, if you live in my area and you need a good artist, let me know.
00:19:18.160 --> 00:19:19.440
I'll give you her her deets.
00:19:19.839 --> 00:19:28.240
Um, but yeah, she uh she sprays me every single week, and I just always feel so much better after some color.
00:19:28.799 --> 00:19:38.079
And then um, I would say the last thing that I do um that just makes me feel put together, and that's my nails.
00:19:38.240 --> 00:19:40.319
So I always have my nails done.
00:19:40.559 --> 00:19:47.920
I actually started getting the gel X a couple years ago and fully obsessed, fully obsessed.
00:19:48.000 --> 00:19:52.880
I go every two to three weeks, just depending on you know what they're looking like.
00:19:53.200 --> 00:19:58.160
I personally love to go every two weeks just because I like variety and I like to change up my nails.
00:19:58.240 --> 00:19:59.920
They're usually pretty boring, but I don't know.
00:20:00.000 --> 00:20:01.759
I just like I just do straight color.
00:20:01.839 --> 00:20:03.519
I don't do designs usually.
00:20:03.680 --> 00:20:08.160
I used to be a design girly, but that was really hard to match with outfits, you know what I'm saying?
00:20:08.240 --> 00:20:12.880
So now I just do plain nails, but um, I do get those done like every two weeks.
00:20:13.039 --> 00:20:24.160
I love having my nails done because a lot of times, even when I don't have makeup on, or maybe I don't even have my spray tan yet for the week, if my nails are done, I still feel human.
00:20:24.319 --> 00:20:25.680
You know what I'm saying?
00:20:26.160 --> 00:20:31.200
Okay, and then lastly, just little boring things that I do.
00:20:31.359 --> 00:20:38.000
This is more kind of just like how I do my calendar, but I have like themed days.
00:20:38.480 --> 00:20:46.160
So on I have like specific days that I do client check-ins, I have specific days that I do filming.
00:20:46.240 --> 00:20:55.519
So whether that's, you know, for the podcast or for social media purposes um or talking heads or things like that, I do all of my filming.
00:20:55.599 --> 00:21:07.359
I batch create on certain days, which it just helps my brain when I can literally just like knock out a bunch of things at once.
00:21:07.519 --> 00:21:08.559
You know what I'm saying?
00:21:08.720 --> 00:21:11.119
Um, and then you don't have to mess with the lighting.
00:21:11.200 --> 00:21:17.039
You don't have to mess with uh, you know, just a bunch of random videos inside of my camera roll on my phone.
00:21:17.119 --> 00:21:19.759
Like they're all boom, boom, boom, boom, boom, back to back.
00:21:19.920 --> 00:21:23.359
Um, I have certain days that I I film this podcast.
00:21:23.440 --> 00:21:31.119
I have um, you know, certain days where I work on the membership side of our of our program.
00:21:32.000 --> 00:21:40.480
Um so yeah, I just like to batch my days or batch my tasks, I should say.
00:21:40.559 --> 00:21:43.839
Uh most people would refer to it as like time blocking.
00:21:44.079 --> 00:21:46.400
Huge fan, huge, huge fan.
00:21:46.559 --> 00:21:57.599
And um, like I said, just theming my days so I know like no matter what day of the week it is, I can tell you exactly what I'm gonna be doing on that day.
00:21:57.759 --> 00:22:00.160
Uh I even have a day that I just run errands.
00:22:00.240 --> 00:22:01.839
So, like for me, that's Thursdays.
00:22:02.000 --> 00:22:06.240
Thursdays is the day that I save for all of my appointments.
00:22:06.319 --> 00:22:18.480
So if I'm getting a facial, if I'm getting my nails done, if I'm getting my hair done, if I need to go, you know, return packages or whatever it may be, I save all of that kind of stuff for Thursdays.
00:22:18.640 --> 00:22:28.079
So I don't actually schedule a lot of like quote unquote work things for Thursdays because I know that I'm usually just like out and about all day long.
00:22:28.319 --> 00:22:38.880
So yeah, I don't know if any of that was interesting to you, but I just wanted to share the boring stuff that I do every single day or every single week, again, depending on the thing.
00:22:39.039 --> 00:22:45.200
And it really just helps me function in, you know, in life in general, you know?
00:22:45.359 --> 00:22:48.400
So, anyways, hopefully you enjoyed that episode.
00:22:48.640 --> 00:22:54.240
And I will be back next week, actually, with another solo episode.
00:22:54.400 --> 00:22:55.839
All right, talk to you soon.
00:22:56.079 --> 00:22:56.880
Bye for now.
