A Fit Nurse: busy mom

Showing posts with label busy mom. Show all posts

Posted by Alyssa Schomaker / Thursday, July 16, 2015 / No comments / busy mom , clean eating , fitness , food , health , healthier life , healthy choices , healthy eating , healthy lifestyle , healthy snacks , simple healthy choices

Healthy Choices Made Simpler

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBiXHbZtoeeW_5Qkpa0tOxCZt5LCEH6hWai74VPVw_sE2JmueMiglCC9DmcTbkX0ADuq01iSMi0t5e-EwhPEwY8wNErLA70jfnUqZokBb1_ob_VtUoOAV9Q026bogWxWHXPF282wAWJZal/s1600/HealthyChoices.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Fresh fruits as healthy choices for snacking" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBiXHbZtoeeW_5Qkpa0tOxCZt5LCEH6hWai74VPVw_sE2JmueMiglCC9DmcTbkX0ADuq01iSMi0t5e-EwhPEwY8wNErLA70jfnUqZokBb1_ob_VtUoOAV9Q026bogWxWHXPF282wAWJZal/s1600/HealthyChoices.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Is making healthy choices sometimes a challenge for you? You’re not alone! Some days it can seem like temptation is everywhere, whether it’s a box of donuts in the breakroom or a hectic evening that has you wanting to stop at a drive-thru instead of cooking. Here are some tricks to help make healthy choices easier to make each day!</span></span></div>
<b id="docs-internal-guid-431d302f-785e-acf8-8818-fea44d67e806" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Indulge sometimes.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">The key to sticking with healthy choices is to make sure you don’t feel like you are restricting yourself. Find a few healthy snacks that taste amazing, and take a few moments each day to treat yourself. Relax and unwind with a small piece of dark chocolate, taking the time to savor it. Nutritious snacks that you enjoy make it easier to commit to your healthy choices, but don’t be discouraged if you give in to temptation and eat something that’s not so good for you. Don’t beat yourself up! Instead, think about what caused you to give in and indulge. Were you eating because you felt emotional? You might be able to find ways to channel your emotions that don’t involve food. And, know that sometimes you need to be able to kick back and indulge a little bit.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Make them easy.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">It’s much easier to make healthy choices when they are the quickest option available to you. When you come home and are hungry, it’s often easier to reach for a bag of chips instead of taking the time to prepare a healthy snack. It’s perfectly normal to want to choose the convenient option, especially when you’re a busy mom. The trick is to make healthy choices the most convenient ones. Avoid stocking your pantry with unhealthy convenience foods, and find a few nutritious options to keep on hand. So instead of coming home hungry and reaching for a bag of chips, you can reach for some pre-chopped veggies or dried fruit.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Commit to them.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Healthy choices aren’t as beneficial to you if you only do them sometimes. Instead, you have to think of it as a new lifestyle. Following the previous tip of making them easier will make it that much simpler to stick with them! It might feel like a challenge at first, and you might have days where you take a wrong step, but commit to sticking with it for a few months. I promise one day you will wake up and discover that making healthy choices has become almost effortless. </span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Making healthy choices isn’t as intimidating as it may seem. Just remember to stick with them, and don’t feel discouraged if you have an off-day. Use your struggles as motivation to keep moving forward. If you need an extra boost of motivation, I’m here to help! Contact me if you want to learn more about how I can help you reach your goals.</span></span>

busy mom, clean eating, fitness, food, health, healthier life, healthy choices, healthy eating, healthy lifestyle, healthy snacks, simple healthy choices

Healthy Choices Made Simpler

Is making healthy choices sometimes a challenge for you? You’re not alone! Some days it can seem like temptation is everywhere, whether i...

Posted by Alyssa Schomaker / Saturday, June 13, 2015 / No comments / beachbody , busy mom , clean eating , clean eating breakfast , easy meals , healthy breakfast , healthy choices , healthy family , quick oats

Easy Breakfast Ideas for a Healthier Day

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUblpF1En1eZwYg3DCIFB2gyn-4Sy8DaLYw_J-6s6Sqwbj5Txzyh_ro9U-BjG7vsIjiFm4byDLKdE8RlkAxnJ0t1Z6tYimtayc4rzsp9p0Ngb3hbTqG_4W62o5iJYuKCdVo5QYx7a9j17e/s1600/EasyBreakfastBLOG+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Easy breakfast with oatmeal and fruit" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUblpF1En1eZwYg3DCIFB2gyn-4Sy8DaLYw_J-6s6Sqwbj5Txzyh_ro9U-BjG7vsIjiFm4byDLKdE8RlkAxnJ0t1Z6tYimtayc4rzsp9p0Ngb3hbTqG_4W62o5iJYuKCdVo5QYx7a9j17e/s1600/EasyBreakfastBLOG+%25281%2529.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">An easy breakfast can make the morning much less stressful, and help you feel productive and focused throughout the day. While it might be tempting to reach for unhealthy convenience foods on mornings when you have a full schedule, enjoying a healthy, easy breakfast is simpler than you might think. Here are some of my favorite ways to enjoy an easy breakfast!</span></span></div>
<b id="docs-internal-guid-734281b5-ba68-1e19-da3f-e2a7db49cc91" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Overnight oats are an easy breakfast that uses ingredients you probably already have in your pantry. Simply mix ½ cup of your favorite oats (this is a great way to make steel cut oats) with about ⅔ cup of unsweetened almond milk (you can also use coconut milk). Stir in about one teaspoon of honey or maple syrup for just a hint of sweetness, and let the mixture sit in your refrigerator overnight. In the morning, give it a stir and add some extra milk if you prefer a thinner consistency. Top with some nuts or fresh fruit, and you’ve got a delicious and easy breakfast. You can even store your overnight oats in the fridge for a few days if needed.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Egg muffins have become a popular easy breakfast, and with good reason! They’re packed with protein, and you can fill them with your favorite veggies to make them extra tasty. Since they’re pre-baked, you can make a large batch and store the extras in your fridge or freezer. Crack about six eggs into a bowl (you can sub in egg whites for a few of the eggs if you prefer) and whisk them, then add about ¾ cup of cottage cheese. From there, simply add your favorite veggies (diced into small pieces). You can make your egg muffins even more filling by adding some cooked quinoa or brown rice. Spray a muffin tin and fill each cup just over halfway with the egg mixture. Bake them at 350 degrees for around 20-25 minutes, and you’ve got an easy breakfast that you can store in your fridge or freezer. Just pop them in the microwave when you’re ready to enjoy them.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you’re short on time and didn’t get a chance to prepare anything in advance, try an easy breakfast that requires almost no preparation. Spread some nut butter over a whole wheat tortilla, and roll it around a peeled banana or fill it with an assortment of berries for an easy breakfast that you can enjoy on your way out the door. Plain Greek yogurt topped with some honey and fruit makes for another quick and easy breakfast that tastes surprisingly creamy and indulgent.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Try some of these ideas and see what you think! Once you find a few easy breakfast recipes you enjoy, it’s so simple to keep those items on hand, so you’re ready to tackle even the busiest mornings. Are you looking for more information about nutrition and fitness? </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Contact me</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> today! I can help you find a fitness and nutrition plan that will work for you!</span></span>

beachbody, busy mom, clean eating, clean eating breakfast, easy meals, healthy breakfast, healthy choices, healthy family, quick oats

Easy Breakfast Ideas for a Healthier Day

An easy breakfast can make the morning much less stressful, and help you feel productive and focused throughout the day. While it might b...

Posted by Alyssa Schomaker / Thursday, October 16, 2014 / No comments / busy mom , quick workout

Multitasking - Quick Exercises For the Busy Mom

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaoC64w-Nhyphenhyphenst9RTRIjOt1MA9V3TrzHR_W51vxWjySvksq3iusyhghS-9d4I_-iHc6VqTly9v1I-N53Bu7ZzTjyzHqDDJXtKIml8rOiVq7h_INlCl4ZE_JpwbTs5-ksz4-FAUoIrbAP5Fu/s1600/quick_Exercises.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman walking on a treadmill practicing a quick exercise. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaoC64w-Nhyphenhyphenst9RTRIjOt1MA9V3TrzHR_W51vxWjySvksq3iusyhghS-9d4I_-iHc6VqTly9v1I-N53Bu7ZzTjyzHqDDJXtKIml8rOiVq7h_INlCl4ZE_JpwbTs5-ksz4-FAUoIrbAP5Fu/s1600/quick_Exercises.png" title="quick exercises. " /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Being a mom is so time-consuming, so I’ve put together a few ideas for incorporating quick exercises into your daily routine. These are great because they don’t take out any extra time from your day but are an easy way to stay fit and healthy. Even if you do have a scheduled workout time during your day, these are great to keep pushing the limits in fitness!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Legs: For quick exercises to tone the legs during your busy day, do a squat with a heel raiser every time you have to pick something up. Make sure you have the proper form with your chest up and back straight on the squat and push your heels as high into the air as possible with the heel raiser. You can also do this while doing more static activities like blow drying your hair or in between each bite while feeding your child.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Arms: There are a multitude of opportunities to work out your arms during daily activities. Every time you need to carry something heavy, do a bicep curl with it or lift it over your head to work on your shoulder muscles. This is especially good to do when putting away groceries or books. You can also put your arms out to the side and do medium sized arm circles with straight arms - these are perfect quick exercises to do while waiting for the microwave to be done or when supervising your children on activities they don’t need help with, such as brushing their teeth or combing their hair. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Core: You can activate your core muscles with pretty much any activity, especially ones where you are standing up, like sweeping the floor and walking. Simply squeeze your abdominal and buttocks muscles. While you are sitting, you can do quick exercises by engaging your core and holding your feet up or doing leg lifts. You can also take any moment that you are standing up to balance on one leg to flare up the core muscles. Just remember to keep breathing!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Cardio: With kids, cardio is easy. Challenge your children to a race in the yard or to pick up the toys. For additional quick exercises, you can try running up and down the stairs fast 2 or 3 times instead of just walking up once, it will take the same amount of time but you will get a nice cardio workout in. And my favorite cardio activity - dance! Dance all the time, whether you are cooking, cleaning, in the office or on a walk. Fitness and fun work better together! </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Flexibility: You can also use quick exercises to work on your flexibility. Bend forward and try to touch your toes whenever you have to pick something up off the floor and make yourself twist and reach for things to stretch your muscles.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">I can attest to the busy lifestyle that comes with motherhood, but there are always opportunities to work on fitness! Get into gear with these tips on incorporating quick exercises into your daily activities. These are also great to supplement the workouts you may already be doing. Don’t forget to check out our awesome Beachbody fitness programs to learn more about specifically designed workouts.</span></span></div>
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busy mom, quick workout

Multitasking - Quick Exercises For the Busy Mom

Being a mom is so time-consuming, so I’ve put together a few ideas for incorporating quick exercises into your daily routine. These are g...

Posted by Alyssa Schomaker / Tuesday, October 7, 2014 / No comments / busy mom , eggs , fruit. cottage cheese , healthy , healthy eating , healthy snacks , lettuce wraps , nuts , veggies

Quick Snack Ideas for Those Busy Days

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoRcJwX5moUVD-AYkHTeMjuX6o3EeiRvEqB9YXwejI-p2R3HkjzHLDpPIxKZpdW-Jo8IIglsZgJmHYML8d0lA3evHUttfKuhMrYnOINJEsLOd0eApEdqKVHfJtrapwlTULbPOg6HDCx3DG/s1600/quick_snack_ideas.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Quick snack ideas - healthy snacking options." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoRcJwX5moUVD-AYkHTeMjuX6o3EeiRvEqB9YXwejI-p2R3HkjzHLDpPIxKZpdW-Jo8IIglsZgJmHYML8d0lA3evHUttfKuhMrYnOINJEsLOd0eApEdqKVHfJtrapwlTULbPOg6HDCx3DG/s1600/quick_snack_ideas.png" title="Quick snak ideas for a busy day. " /></a></div>
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<span style="color: #999999; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Snacking is an essential part of staying healthy in the midst of a busy lifestyle, so quick snack ideas are a must. Proper nutrition with minimal effort is key when it comes to quick snack ideas. I suggest planning a chunk of time one day to pack a bunch of snacks for the week. Or, make sure to plan a small amount of time in the evening to pack your snacks for the next day.</span></div>
<b id="docs-internal-guid-d2317ec6-eae5-09d7-e137-ac6254bded27" style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Here are my top suggestions for quick snack ideas.</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nuts</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: A great source of protein, nuts don’t need to be refrigerated and don’t make a mess! Nuts are one of the best quick snack ideas. My favorites are almonds, cashews and walnuts. You can pack them raw or coat them with coconut oil and brown sugar, and then bake for a sweet snack.</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Veggies</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: Obviously veggies are a great way to snack. I suggest pairing them with a protein like hummus to make sure they fill you up. Celery with almond butter is a great match too! Quick snack ideas are all about finding the right combinations of healthy and delicious.</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eggs</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: Hard boiled eggs are easy to make and a perfect addition to quick snack ideas. They are an awesome source of protein, so add them to your list during the busy season.</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Leftovers</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: Pack up a bowl of leftovers from dinner the night before so all you have to do is reheat and enjoy. Sometimes quick snack ideas are just packing smaller amounts of something you have already made - simple!</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fruit</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: Quick snack ideas include a plethora of fruits. I like to pair fruits with something else, like apples and cinnamon or bananas and peanut butter. These are great for the afternoon when you just need a bit of sweetness to get through the rest of the day :)</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cottage Cheese </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cottage cheese is great to eat plain or you can enhance the flavor by adding fruit, cinnamon, honey or pure maple syrup. Great to eat while answering emails or waiting for the kids to get off the bus.</span></span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lettuce Wraps </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Quick snack ideas sometimes means wrapping tasty delights in lettuce. You can wrap bacon and tomato for a quick BLT or find a lunch meat with no nitrates or preservatives. I’ll sometimes even wrap up some stir fry from dinner the night before and it is delicious!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Quick snack ideas are essential for a healthy on-the-go lifestyle. Take my ideas and make them your own. Don’t let your busy lifestyle keep you from eating and snacking healthy, stay active and stay strong!</span></span></div>
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busy mom, eggs, fruit. cottage cheese, healthy, healthy eating, healthy snacks, lettuce wraps, nuts, veggies

Quick Snack Ideas for Those Busy Days

Snacking is an essential part of staying healthy in the midst of a busy lifestyle, so quick snack ideas are a must. Proper nutrition with...

Posted by Alyssa Schomaker / Sunday, August 24, 2014 / No comments / Accountability , Alyssa schomaker , busy mom , Busy Women's Challenge , clean eating , crock pot meals , emotional eating , meal plans , Motivation , Recipes , Support , Tips

How to stay on track with your health and fitness as a busy mom

<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">I have asked myself at least a dozen times this week where the heck this summer has gone!  In the blink of an eye 3 months have passed and now we are getting ready to go back to school.  I am just not ready for this yet!!  But instead of fighting the change I am going to go with it!  CHANGE for anyone is hard, it's exhausting and sometimes frustrating and as a busy woman/mom/business owner the first thing to go is usually ourselves.... R I G H T!!  The one thing I have effectively trained myself to do over the past 3 years is to control my emotional triggers to food and keep myself on track even when the rest of my life feels out of control.  I always look at my fitness and nutrition as the one thing that I can control in a world of unknowns.  I can control what foods I choose to eat, I can control if I pack my lunch and snacks, I can control how much water I drink and I can control the time of day I wake up, go to bed and the choices I make to workout each day. No one can take that away from me.  No matter how jam packed my to do list is each week I put my workout into my calendar like a meeting that I cannot miss.  </span><br />
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<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/08/busy-woman-stay-on-track-in-september.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ1GC_ereDaHPViFw2L9rLTSThRgVOgUK5QMuoiHjBWl8b2UQ8HMM45BV3tJR2r4ITSVgsmEKKUmhANZgnZsEVodfBU46f0NHOygYWemlt_IDvldtKym_dFxjapwRv7lbxp-SE0L3amCqB/s1600/Screen+Shot+2014-08-24+at+10.04.37+AM.png&description=Busy%20Woman%20Stay%20On%20Track%20In%20September%20with%20A%2030%20Day%20Clean%20Eating%20&%20Refresh%20Accountability%20Group-%20Apply%20Now" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"> When that alarm goes off in the mornings, I repeat to myself, "I am up" over and over until I can't fall back asleep.  Is it hard?  </span><br />
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<a href="https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-xpf1/t1.0-9/10400847_10152567017435971_4750318418807812700_n.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img alt="FitMom, Stay Fit, Motivation, tips" border="0" height="320" src="https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-xpf1/t1.0-9/10400847_10152567017435971_4750318418807812700_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="180" /></a></div>
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">YES of course it is!  Especially on the nights I go to bed late or the kids wake up in the middle of the night.  But it's a sacrifice I am willing to make because being fit and healthy just feels good!  It releases those feel good endorphins, I have more energy, I like the way my clothes fit and I honestly have a better attitude towards my day when I start with a workout.  I know doing a morning workout is not for everyone, so I encourage you to find time and block it out no matter when that is!!!  </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlVvlvudo9h3OyflhHHFtlQNlw2KZCCkaF0fwkT3egfbnmLzTFl8BYrZ_K9TF5pf8-HaiCPOKbk0Czn08uAKqYEuMez7AcPIYH7FqRoE1dTlOJmk2QmMl2IFueWyKS7zVTGLssqOThm4Ma/s1600/princess.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlVvlvudo9h3OyflhHHFtlQNlw2KZCCkaF0fwkT3egfbnmLzTFl8BYrZ_K9TF5pf8-HaiCPOKbk0Czn08uAKqYEuMez7AcPIYH7FqRoE1dTlOJmk2QmMl2IFueWyKS7zVTGLssqOThm4Ma/s1600/princess.jpg" width="317" /></a></div>
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">My nutrition is also a key factor in my success and my emotional well being!  The next thing to hit the fan is what I eat when I'm busy.  It is so easy to make excuses for not having time to cook, or my family doesn't like healthy food, or I am a picky eater, or I don't like shakes!  But truthfully, those are all excuses because either you genuinely don't know where to start or you don't want to take the time to figure it out.  So let me be the one to help you figure it out by giving you the steps and the tricks that have worked for me!  </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg839KoZHQJoDBO3BuzBMy33wwYIiQUwH9e6CugoO_QLoqn6kHsdTdY8q4j7IaBf-L6tNSCoSPgLynnwW3Z52bobfi6NnI5QubPbsTfa2ar6JaGQmtxRUme2XpjeQDTunXMyE5C-j0_Pp9g/s1600/IMG_2897.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg839KoZHQJoDBO3BuzBMy33wwYIiQUwH9e6CugoO_QLoqn6kHsdTdY8q4j7IaBf-L6tNSCoSPgLynnwW3Z52bobfi6NnI5QubPbsTfa2ar6JaGQmtxRUme2XpjeQDTunXMyE5C-j0_Pp9g/s1600/IMG_2897.jpg" width="240" /></a></div>
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">I have decided that this is the perfect time to offer my Busy Woman's Challenge PART 2.  </span><br />
<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">So maybe you like going to the gym, doing crossfit, or your own workout routine or maybe you like Beachbody workout programs!  No matter what your workout style, you can either choose a program that I suggest or you can continue with your own!  I am offering a 30 day accountability and support group that is going to start with a 3 day refresh or gentle sweep of the old and in with the new! </span><br />
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</span> <span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">Then for the next 30 days starting on September 1st we are going to learn how to plan out your meals, prepare snacks,  make better daily choices, combat emotional eating, and deal with all the temptations and situations you can come across in life as a busy woman!</span><br />
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">The focus this month is on meals that are under 30 minutes to make, meals you can prep ahead of time and put in the crockpot, snacks that travel well, road tips, and ways to stay on track when you already have no time.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguNdg2dr4Sdyfnu28H2-yRW2-dEpBDwFJePW6iKsAkh45PDE6ItXyAQ2N50byaSujarN6S8dBWUwpALT7m9huLftpIxvkgv5u_GlaYWVShgfGG2QGiJIaGybPtw_5Lns9SEtL6SXvcb2Ab/s1600/eat+real+food.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguNdg2dr4Sdyfnu28H2-yRW2-dEpBDwFJePW6iKsAkh45PDE6ItXyAQ2N50byaSujarN6S8dBWUwpALT7m9huLftpIxvkgv5u_GlaYWVShgfGG2QGiJIaGybPtw_5Lns9SEtL6SXvcb2Ab/s1600/eat+real+food.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a></span></div>
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: medium;"><b><br />
</b></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: medium;"><b>So what are the requirements?</b></span><br />
<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">1.  You must be a customer of mine through my <a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207516" style="color: #888888; text-decoration: none;">Team Beachbody Site</a>.</span><br />
<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">2.  You must commit to 30 days of<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=207516" style="color: #888888; text-decoration: none;"> Shakeology starting with the 3 Day refresh</a>.  </span><br />
<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="background-color: white; clear: right; color: #888888; float: right; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img alt="Busy Woman's Meal Plan and Accountability Group To Keep you On Track this Fall" border="0" src="http://teamgrayfitness.com/wp-content/uploads/2014/07/3-day-refresh-169x300.png" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" /></a><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">This comes in a nice little package with free shipping and a discounted price.  You aren't locked into anything at all and you can decide whether you want to make Shakeology a part of your routine after the 30 days or continue with just the new habits you have learned.  Shakeology truly was something  I was very unsure of at first but once I started drinking it for lunch each day and now I switched to breakfast it has kept my cravings for sweets in check, it gives me natural energy to get through my busy day and it gives me convenience when I need to be portable and on the go!  I know exactly what clean eating is and I can certainly maintain my results without shakeology but honestly its the convenience and 1 less meal I have to think about.  It's just a part of my healthy routine and I know my body is getting what it needs in the most natural state.  You should give it a try.  30 days and if you don't like it you can return for a full refund.  What do you have to lose?!</span><br />
<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">3.  You must be willing to participate daily in our closed online support group. Each day you will get a tip, trick, recipe or suggestion from me and at the end of each day you log in and report your day.  You say on a scale of 1 to 5 how your food was, how your exercise went, did you drink your shakeology and any questions or comments.  This way we keep each other on track and I know how to support you better in your 30 days with me!</span><br />
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</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">I have found that having this type of support and accountability was the missing piece for me. Without others to keep me motivated there were days when it was easy to just slack off! Knowing I have a community of support keeps me going, focused and determined not to let people down.</span><br />
<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: 18px; line-height: 24.639999389648438px;">So, if you are a busy woman, struggling to juggle all your life responsibilities with ease then this is great for you!  I am inviting you to complete the application below to be considered for a spot in this group!</span><iframe allowtransparency="true" frameborder="0" height="1161" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/mm3lsxj1xvu47f/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/mm3lsxj1xvu47f/">Fill out my Wufoo form!</a></iframe>

Accountability, Alyssa schomaker, busy mom, Busy Women's Challenge, clean eating, crock pot meals, emotional eating, meal plans, Motivation, Recipes, Support, Tips

How to stay on track with your health and fitness as a busy mom

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Posted by Alyssa Schomaker / Sunday, August 24, 2014 / No comments / Accountability , Alyssa schomaker , busy mom , Busy Women's Challenge , clean eating , crock pot meals , emotional eating , meal plans , Motivation , Recipes , Support , Tips

How to stay on track with your health and fitness as a busy mom

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