Weekly Meal Plan & Exercise Routine (September 20th)

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Hey there reader!

I hope September is treating you well. I'm finally starting to feel back into a good routine. I'm not going to lie; this summer was a struggle. We had a lot going on that took us far away from our routines.

My husband and I are both creatures of habits - we need routines to feel happy. So, good or bad, when constant curveballs come at us, it becomes overwhelming. However, we figured it out, pushed through, and now we are feeling back on track.

Yes, it's busy with school, sports, and dance, but I've been staying on top of the schedule and taking time every Sunday to prepare us for the week. So, I've started each week feeling good!

Also, this past month I've also stayed on track with eating and exercising. Again, meal prep - even a little bit, makes all the difference. I prioritized exercise by scheduling it into my calendar, ensuring everything was ready the night before, and getting on the treadmill by 6:30 am.

Okay, let's get to my meal plan, exercise routine, and the habits I'll focus on for the week.

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Breakfast

​Blueberry Smoothie​

​Steel-cut oats​

Meal prep tips

• I'll make the smoothies the morning I drink it.
• I'm making a big batch of steel-cut oats together to be ready during the week and freeze later on.

Lunch

​Protein Power Mason Jar​

Meal prep tips

• I know I eat these all of the time, but I love these salads! I'll put the salads together tonight.

Dinner

​Cheeseburger Stuffed Peppers​

​Chicken Broccoli Pasta Bake​

​Baked Ziti​

​Pita Pizzas​

Leftovers

Meal prep tips

• I made the ground beef and rice for the stuffed peppers this weekend. I'll assemble the peppers and cook the recipe on Wednesday.
• I'm using shredded chicken in the pasta bake. I prepared the chicken on Saturday and will put the recipe together tomorrow.
• I made the baked ziti yesterday. We will just heat and it this tonight.
• Pita pizzas will be made the night we eat them.

Snacks

• I purchased a couple of boxes each of KIND, CLIFF, and BOBO Bars from Thrive Market. These should last us throughout the month.

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Exercise Schedule

My goal this week is to exercise 5 times. Last week I was able to fit in 4 days of exercise. Also, now that it's not as humid out, I'm looking forward to getting my dogs out more for long walks.

Here's the exercise routine I'll follow:

• Monday - Cardio
• Tuesday – Cardio, arms, and core
• Wednesday – Cardio, legs, and core
• Thursday - Cardio, arms, and core
• Saturday or Sunday - Cardio and combo strength-training

I do 45 minutes on the treadmill for cardio, a combination of running and power-walking at inclines.

I do toning moves like bicep curls, tricep extensions, squats, lounges, and exercise moves like that for toning. I use 5 – 8lb weights.

I follow the exercise routines that I put together for the OYS eBook Bundle.

Habits

Here are the habits I'm focusing on for the rest of September.

My morning routine - I'm still not where I was back in June (waking up at 4:30 am), but I'm getting there. Waking up early allows me to fit in, exercise, and work without being interrupted. Depending on the day, after 3:00 pm, I do some house chores or run my kids where they need to go. My goal is to get the most out of my mornings as I can because once 3:00 pm hits, my brain is fried, and the entire world is calling me - or at least it feels that way.

Stick with daily smoothies - Sometimes, I wonder how I ever survived without smoothies. But then I go a couple of days without one, and I'm quickly reminded. Smoothies help me feel my best in so many different ways.

Stop eating at 6:00 pm - This is another habit that's served me well over the years; however, as I mentioned in a previous email, I've gotten off track with this over the summer. I'm still slipping up some days, so I'm keeping this a focus.

Okay, that's my weekly meal plan, exercise routine, and habits.

I want these emails to be helpful, so please let me know if I can expand or add anything else.

Have a great week!

Talk to you soon.

Tammy

Organize Yourself Skinny

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