The number one thing I hear from women is that eating healthy is too expensive. Well, I am here to bust that myth because honestly it's just not true! What I have personally found is that the people who often say this to me eat 4-5 meals (on average) out a week. Let me just say THAT is the problem, not the healthy eating.
About a year ago my husband and I made a pack to stick to our Mint budget once and for all! Not only is it better on our wallet, it's also better for our bodies. We set a goal to only eat one meal a week out for lunch and one dinner a week out as a family. Is it easy? Not always BUT it's awesome seeing how much money we are saving and how much better our bodies feel.
I thought I would take a second today and share with you our grocery list and how I personally go about planning out our meals + shopping each month and week. At the beginning of every month I go to Sam's club to purchase all of our meats for the month. This makes it really easy because then I am able to freeze them and as we need them we thaw them out. It's also MUCH cheaper then having to get meat each week at the store.
I love shopping at Aldi's for as much as I can and then swinging by Kroger (grocery chain) afterwards for formula and anything Aldi's didn't have that week. Shopping at Aldi's REALLY saves my family money and I really like that they have a high standard for food. Fun fact- Aldi's is actually the sister store (same owners) to Trader Joes. :)
Here's a look at my personal grocery list:
You can also download the grocery list here and save it as a pdf:
On average we spend $50-70 a week at Aldi and then Kroger ($100-$140 total a week) plus $150 a month at Sam's Club.
I really hope this helps you ladies as you prepare for a new month and staying on track with your budget. Feel free to reach out with questions! Always happy to help!
If you have been following me for a while on my faith and fitness journey, you probably have seen or heard me talk about my superfoods shake. It's called Shakeology and I drink it just about every day because it gives me A TON of energy and nutrients to give my body the fuel and vitamins and minerals it needs. Shakeology is truly a special drink so I wanted to write this post to really educate you guys on what makes Shakeology so amazing.
Background on Shakeology
To first understand Shakeology, you have to understand who created it. Darin Olien, known by many in the nutrition and fitness world as the Superfood Hunter, was approached by Beachbody to be the lead developer and co-creator of Shakeology. He’s known as the Superfood Hunter because he travels all over the world looking for the most dense, nutrient rich food on the planet. He’s written a book called Superlife: The 5 Forces That Will Make You Healthy, Fit, and Eternally Awesome, that is packed with information on how to live your best life through eating and living the way it was intended in nature. In this book, he talks about how he wanted to make Shakeology different than any other supplement or meal replacement on the market:
“Carl (CEO of Beachbody) wanted to make a high-end, no compromises superfood meal replacement shake like nothing that existed at that time...Something that even I, a maniac for pure healthy ingredients, would drink.”
-Darin Olien - Author of Superlife
It took two years for Darin and Beachbody to develop Shakeology because Darin went all over the globe to meet the villagers, shamans, and farmer that grow the plants and fruits in order to see first hand the ingredients that go into Shakeology . You can see part of the journey here:
So what types of superfoods did Darin put into Shakeology? Well, to put it simply there are 5 main blends of foods in Shakeology: Protein, Super-Fruit/Antioxident, Super Green/Phytonutrient, Adaptogen, and Pre and Probiotic/Digestive Enzyme. Within each blend is an array of foods, some you have heard of, some you haven't, but all strategically added in there to get you the most nutritious foods possible.
Protein Blend: Whey, Pea, Sacha Inchi, Chia, Flax, and Quinoa.
Super-Fruit/Antioxident Blend: Camu-Camu, Acerola Cherry, Bilberry, Lycium Berry (Goji Berry), Green Tea, Luo Han Guo, Pomegranate, Rose Hips, Vitamins A, C, E.
Super Green/Phytonutrient Blend: Moringa, Chlorella, Spirulina, Spinach, Kale
Adaptogen Blend: Ashwagandha, Astragalus, Cordyceps, Maca, Maitake, Reihst, Schisandra
Pre and Probiotic/Digestive Enzyme Blend: Yacon Root, Chicory Root, Bacillus coagulans, Amylase, Cellulase, Lactase, Glucoamylase, Alpha-Galactosidase, Invertase.
So what does all of this mean? How are all of these ingredients beneficial to my body? Each of the ingredients listed above packs tons of nutritious vitamins and minerals that will help your body function as best as it possible can. Let me highlight a few ways that each does:
Proteins help build and repair muscle, while also helping to reduce hunger and food cravings. Since I mostly drink the vegan vanilla Shakeology, this gives me a complete protein source without the animal byproducts.
Antioxidants fight any toxins that are in the body and help support a healthy immune system. Camu Camu berries are found in the Amazon and they are filled with antioxidants. Did you know that they can have as much as 60 times the amount of Vitamin C as an orange, and has some antioxidant acids like gallic acid and ellagic acid that have been studied for it's anti-cancer and anti-diabetes effects.
Phytonutrients are nutrients unique to plants that give fruits and veggies their various colors and help support human health and vitality. They reduce blood pressure and are anti-inflammatory. Moringa leaves are just one ingredient in this blend that is filled with nutrients. Moringa trees are found in Africa, and it's leaves have over 7 times the Vitamin C of oranges, 3 times as much Vitamin A as carrots, 3 times as much calcium as milk, and 3 times as much potassium as a banana,
Adaptogens Adaptogens are used to help the body adapt and respond to the effects of stress. Adaptogens have been used for centuries by Chinese and Indian medicine. Traditional medicine believe adaptogens help support physical and mental wellbeing. Maca root is well-known for being an adaptogen and has many phytonutrients as well.
Prebiotics, Probiotics, and Digestive Enzymes help nutrient absorption and support regularity and healthy digestion. Foods like the yacon root and bacillus coagulans provide "good bacteria" to help gently eliminate waste from your digestive system.
Vegan Vanilla Shakeology Nutrition Label
Shakeology comes in a variety of flavors, and while my husband's favorite is Green Berry, my go to is Vegan Vanilla (and sometimes Cafe Latte). So for those interested in seeing the exact nutritional breakdown, the nutritional label for Vegan Vanilla is below:
If you are interested in trying Shakeology, shoot me and email at email@example.com and I can give you more information on what flavor might be right for you.
Proverbs 27:17 says, "As iron sharpens iron, so one man sharpens another."
We hear this verse a lot, but what does this scripture really mean? First lets look at “Iron sharpens iron.” Iron tools are made sharp in order to be used by rubbing them against the file, or another piece of iron. This means when one person finds mutual counsel with a friend they become sharper.
This sharpening of one another is a picture of what a healthy, Christ centered friendship should look like. When we seek accountability from someone else we should ALWAYS be sure that person and friendship is going to push us to be more like Jesus and that their advice and counsel is centered around what God’s word says.
Here’s what will begin to happen when we get accountability in our faith and fitness:
1. Accountability in your faith and fitness will help you overcome your struggles.
The twelve disciples who followed Jesus saw their lives radically transformed because Jesus held them accountable in their commitments to follow His teachings. When we get biblically based accountability in our lives, radical change will begin to happen.
While it is still our responsibility to seek Jesus ourselves, having someone or a group of people come around you, pray for you and give you BIBLICALLY based advice and support will make a huge difference as you push towards overcoming whatever is holding you back. Getting real and raw with them about the struggle you have will not only help you by bringing it to light, but it will also help them know how to hold you accountable. Once that struggle is brought to light, it’s equally important that you create a game plan or strategy on how you will overcome it.
Maybe you plan to text your accountability partner every night and tell them what you ate that day or maybe that extra layer of accountability is giving them permission to ask you hard questions. The important part is that you figure out a way to let them in and create that extra layer of support.
2. Accountability in your faith and fitness will help you push towards your best self.
Finding a friend that seeks to honor Jesus in EVERY area of their life, just like you, will make a HUGE difference as you strive to become more like Jesus (aka your best self). Too many times we seek counsel from others that don’t have God’s best in mind. While their tips and advice might sound good on paper, if it’s not from a Biblical stand point then it’s not pushing you to become more like Him.
Too often I see women around me compartmentalizing their life. We tend to think that God doesn’t care about our health and fitness or how we steward our bodies, but I am here to tell you he ABSOLOUTELY does! 1 Corinthians 6:19-20 says, “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.”
When we seek accountability from others who have Jesus and His word at the center of their faith and fitness goals, we WILL become more like Jesus.
3. Accountability in your faith and fitness will help you reach your goals.
I don't care how self disciplined you are or how good you are at what you do, you need to have accountability in order to reach your goals. If you look at any great athlete like Michael Jordan, Lindsay Vonn or Peyton Manning, they are all one thing in common. They had SOMEONE whether a coach, trainer, mentor, or even a parent, that came beside them and helped push them to become better.
The truth is that accountability will encourage you when you want to quit and help you get refocused when you forget WHY you set that goal. When we don’t have accountability it becomes easy to give up, becomes we don’t have anyone to check in with us or ask us the hard questions.
Having someone or a group of people beside you as you press on towards a goal will also make it WAY more fun! Nothing beats having a friend to cheer you on and send you words of encouragement when life gets tough. An accomplishment will mean so much more when we have someone to share it with!
That’s why I believe accountability is the missing piece in many health and fitness plans and why it’s on the of the most important aspects of the Fit for His Glory Sister’s community. In the Fit for His Glory Sisters community you will get connected with other women who are on the same journey as you are and have a desire to get fit and healthy for the glory of God! We encourage one another in the struggles and celebrate with one another in the victories!
If you would like more information on the Fit for His Glory Sisters Community, as well as to find out when the next open enrollment will take place, please fill out the form by clicking HERE.
For several years now, I have been working with women to help them begin their fitness journeys. For every person that signs up for my challenge groups, one of the first things I ask them about is where they are currently at in their daily health and fitness routines.
After doing this for several years, I have noticed a few commonalities that everyone shares. The first is that most every one I talk to is already aware of what and where they need to improve. The second is that most of these areas of improvement are shared by everyone. Everyone tells me pretty much the same thing.
What I have found is that the reason most women already know what they need to improve on is because the area where they struggle has turned into a habit, and ultimately what they need is some accountability to help them break those habits.
Ladies, real talk: In order to get the results you want in your health and fitness journey, you ultimately will need to break those habits in your life.
So I decided to take the 6 most common bad habits that I hear women struggle with and share them here so that you can see that we all have the same struggles, and that we all can help each other overcome them.
So without further ado, here are the 6 bad habits you should break to help you lose weight:
Saying “I don’t have time” or “I’m too busy”
This could also just be called, “Making excuses”, but I think we have all said something along these lines when it comes to our health and fitness. The truth is, your health and fitness is worth making time for.
Even if you don’t have time or are too busy, make time. Everyone is busy. There is always something trying to fill our time, but our health and fitness is one area that we have to make time for if we are going to be equipped to live out God’s calling for our lives as wives and mothers.
If you don’t know what sugar does to our bodies, just watch the documentary Fed Up. Excess sugar consumption is a big factor in weight gain and fat storage, and it doesn’t take much sugar to go over your daily amount.
I believe it is recommended to eat no more than 35 grams of added sugar a day. If your someone who drinks soft drinks or sugary drinks on the reg, I challenge you to try going 30 days without drinking them and see what it does for you.
If you quit cold turkey, you might experience headaches as your body experiences withdraws from all of that sugar, so wean off of them over a few days if necessary.
Skipping meals might sound like a good idea if you are trying to lose weight because it seems logical that if you eat less, you will lose weight; however, this is not always the case, and in fact, skipping meals can actually slow your metabolism and cause you to gain weight.
When your body doesn’t get the energy it needs from eating food regularly, it will go into “starvation mode” where it will slow your metabolism down in order to conserve energy.
If you find yourself skipping meals because of your busy schedule, I would recommend trying Shakeology. It's a quick option and it’s packed with the nutrients your body needs and it’s easy to drink when you are on the go.
Snacking throughout the day is one of the most common habits I hear from the women who join my challenge groups. A lot of the time it happens from boredom or while at work.
There is a lot of new research being done on the effects of snacking. Some findings say that snacking actually makes us more hungry, and that it interferes with our ability to burn fat.
Most of the time when we snack, we aren’t snacking on healthy foods. It’s also very easy to over snack. It’s best to eat the 3 healthy, balanced main meals leaving 4-5 hours in between meals and avoid snacking throughout the day.
This one is fairly obvious but can also be a tough habit to break. Most of the time we eat out due the the convenience of not having to cook ourselves. Not only is eating out expensive, but a lot of the foods are not the healthiest.
Sauces and salad dressings have a lot of “hidden” calories that most people overlook. It’s also easy to splurge or cheat a little on our diets when we eat out.
Breaking this habit does require some planning, not just by cooking healthy meals at home, but also being sure you bring some food with you to work or when you go out so that you aren’t forced to eat out. A little planning can go a long way.
You probably already know that eating before you go to bed is not the best for you, so I won’t go into those details, yet many women still give into those late night cravings. Most of the time, it’s straight to the sweets that we go late at night.
If you find yourself hungry before bed, try substituting those sugar cravings with some fruit. Also be sure you are getting good sleep at night. Lack of sleep or going to bed late can influence those late night cravings.
Ultimately the key to success is acknowledging the habit and taking action. Even just ridding yourself of one of these habits can help you start seeing progress in your overall health journey, whether it is weight loss or more energy.
It's not easy, but it's possible with some accountability and a little planning.
If you are looking for some accountability, check out one of my monthly groups on the home page under the "Upcoming Events" section
Four and a half months ago I gained a title that changed my life forever: Mom. It’s still hard for me to wrap my mind around. In fact most days I feel like I should still be 22 and just graduated from college. It’s like one of my favorite songs by Steve Moakler says, “Sometimes it feels like life’s just a set of wheels…” Isn’t that so true? That’s why we have to embrace it and remember that the small mundane moments with our kids and loved ones are actually the moments that mean the most. The little stuff is the big stuff- ya know?
So that’s what I’ve been trying to do. Soak in the here and now and be super present every moment I’m with my girl. Most days I stink at this, but I’m trying and that’s what matters most.
I say all of this to say that just like you, time is limited and life just keeps flying by. Between juggling work, time with my fam and running Fit for His Glory there are days that the last thing I feel like I have time for is myself. That’s why most days my legs are prickly and my hair is covered up with a hat (ain’t nobody got time for that- but seriously). Mom guilt is a real thing and something that we ALL struggle with to some degree. But here’s what I have realized- I am a BETTER mom, wife, employee, coach, small group leader, etc. when I take a little bit of time each day and sweat. Not to wear a size 2 jeans but to feel confident, energetic and ready to take on whatever the day ahead of me brings!
Life is flying by me and you and in order to give each day our best we have to give God our best! Use our time wisely, take care of our families and give our work our best. If we say we are going to wait until things aren’t so crazy then we will NEVER start.
So today I wanted to share my four and a half month post baby results. Not perfect results, but results that I am seriously SO PROUD of myself for! I have officially lost 25 pounds since the end of November (when I was released to workout) and 40 pounds since I was pregnant.
What’s gotten me these results? CONSISTENCY. I’ve been sticking to my Beachbody on Demand workouts and since my life is a little busy, the short workouts I can do at home have been a TRUE timesaver. I have been FAR from perfect with my nutrition, but when I have fallen off of the bandwagon I have picked myself back up and gotten back on track. That’s what matters and all of that has made the difference for me!
One thing I can also say is that working out while pregnant had a huge impact on how quickly my body responded when I started working out post baby. So as much as working out after is important, being sure to keep working out during my pregnancy was crucial.
My next online bootcamp starts May 7th and through the month of April you can join with the all access pass for $39 off. The all access pass is the best deal in fitness. You get unlimited access for a year to Beachbody on Demand, including every program and every new program by Beachbody. You also get a month supply of Shakeology. If you're interested, email me at firstname.lastname@example.org and put all access pass in the subject line!
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