Weekly Meal Plan, Food Prep, and Exercise Routine (October 5th, 2020)

In my weekly meal plan posts, I share my meal plan, food prep pictures & tips, exercise schedule, along with the progress (or not) I’ve made on my weight loss journey. My goal with these posts is to give a little glimpse into my lifestyle and for you to see I’m human and have good and bad weeks just like everyone else.

Hey there! I hope you’re having a great start to the week. I must say, I’m really happy to start back up with my weekly meal plan posts. It gives me a chance to just write and talk to you about my week without any real format or plan. I just get to free-write and I love it.

Last week, I sat down and put together some goals for October. I try to do this at the beginning ever month. I wouldn’t say I do anything crazy.

My goal-setting process looks something like this:

I build off the goals that I made the previous month. In the last couple of months, I’ve been very focused on exercise. So, instead of creating a brand new exercise goal, I’ll add an exercise goal that compliments the one I already made. For example, add 5 extra minutes of core exercises 3-4 times a week or more incline to my treadmill routine. Basically, the goal is to challenge myself more.
I focus on habits and routines to make it easier to accomplish a bigger goal. Let’s stick with exercise. My goal is to exercise for 1-hour 5 times a week. If I’m struggling to fit in exercise during the week then a goal would be to wake up earlier. Another goal could be to have all my exercise gear ready the night before. This can also be view as focusing on my struggles. I like to set goals that help me manage my struggles.
I keep my goals manageable. Of course, I like to keep my eye on the prize but I’ve learned that the road to accomplish big goals is paved with lots of little manageable goals. Those are the goals I set.
I make my goals a priority. I do this by blocking the time to make sure I’m working on and staying focused on my goals. You read more about time-blocking for weight loss here.
I take action. A goal is not going to accomplish itself. If for some reason, the goals I set keep making their way to the back burner I try to reevaluate what’s going on so I can make some changes. Or I just suck it up and push myself. Truthfully, I never regretted working on my goals so I try to remember that when I want to sit on the couch and do nothing.

I should also mention that I set goals for the different areas of my life. I have healthy lifestyle goals, business goals, and home management goals.

Here are my healthy lifestyle goals for October 2020.

Continue to exercise for 1 hour 5 times a week. This month, I want to focus on my core. This is my biggest problem area and one, truthfully, I hate working on. So, to stay focused on my core it will be the first exercise I do after I’m done on the treadmill before I do the rest of my toning routine.
Continue to keep sugar out of my coffee. One major goal I accomplished this summer is I removed french vanilla coffee creamer from my morning coffee. This was huge for me. Anyway, it’s a goal that I have to continuously focus on every single day. So, this stays on the goal list. Just in case you’re wondering, I use 2 tablespoons of heavy cream in my coffee and that does the trick for me.
Drink green smoothies 4-5 times a week. Over the last couple of months, I’ve slacked on my green smoothie consumption, and I can feel it. The other day I felt dizzy and my brain was foggy and knew it was because I wasn’t hydrated enough. I remember that feeling from years ago. So, this month I’m making it a priority to drink a smoothie 4-5 times a week.
Work on my night routine. A few mornings I’ve struggled to get started with exercise and just felt overwhelmed because the kitchen was a mess. This month I’m making it a priority to go to bed with a clean kitchen. This means no dishes in the sink so I can wake up with zero distractions and focus on everything I need to do that day instead of yesterday’s mess.
Do a freezer cooking stock-up. My plan is to do this later in the month so I’m ready for the busy holiday season.
Do my 5th “no candy” Halloween challenge. I started this 5 years ago as a way to practice self-discipline on the day that offers the biggest candy temptations. I also find it a great way to start off the holiday season. I’ll talk more about this on Instagram as we get closer.

Those are my goals for this month.

If you need some help and/or motivation to jump-start your goals for this month then I encourage you to take a look at the Organize Yourself Skinny eBook Bundle. This bundle includes the Organize Yourself Skinny eBook and 30-day Workbook.

The eBook outlines every strategy, habit, and routine I used to get healthy, change my life, and continue to be the person I am today. The workbook has everything you need to get your goals set and take action on them. You can check it out here.

Okay, let’s get to my exercise routine.

Last week, my goal was to exercise 5 days but I was only able to get in 4. So, this week it’s a priority to get in 5 days.

Here’s my routine for this week:

Monday