Emily Miner

[RECIPE] A Twist On Tuna – Chopped Salad

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Thanks in large part to the #saladsnax (aka mix-ins that make your salads ones you actually wanna eat), this flavor combo is 👌🏻 Loaded with protein, fiber, and healthy fats, this #onebowlmeal is quick and easy to assemble, and will keep you satisfied (i.e. not mindlessly snacking) for hours. Eat from a mixing bowl at home, or use my 2×2 method to prepare nutrient-dense meals that you can take with you on-the-go.

*Inspired by the Chopped Salad at Cerdo, one of my fave local spots in town.

INGREDIENTS

  • Romaine, chopped
  • Spring mix
  • Olives
  • Tuna – Wild Planet is my favorite (sustainably-caught and high in EPA + DHA Omega 3)
  • Sundried tomato
  • No sugar added bacon, turkey pepperoni (I like Applegate) OR half a jerky stick (I love Chomps ; the jalapeño is delish on top of Deconstructed Taco Salad, in a pinch)
  • Avocado 
  • Green Goddess dressing – this is my fave convenience option OR make your own. (Trader Joe’s makes something similar, but in full disclosure, I have not tried)

DIRECTIONS

  1. Layer ingredients in a giant bowl and enjoy!

If you try it, tag me in your creations on Instagram (@iamemilyminer) or post to my Facebook page! What are your favorite salad combo? Let me know!

[Recipe] Roasted Eggplant Dip aka Baba Ganoush

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INGREDIENTS*

  • 1 large eggplant
  • 1 clove garlic, minced
  • Juice of one lemon
  • 4 tablespoons tahini
  • 1 teaspoon sea salt

DIRECTIONS

  1. Wash eggplant well, then bake whole at 350-400F until soft. Remove from oven. Let cool. (If you grill, that works also. Turn frequently to avoid ashes <=== why I don’t grill.)
  2. Scoop out insides, and add flesh to food processor. Or, save yourself the cleanup and just use a bowl and fork. Discard skins. Puree or mash pulp.
  3. Add lemon juice, garlic, tahini and salt.
  4. Process (or mix) until creamy.
  5. If you’re fancy (not me) or bringing to a party, a garnish of finely chopped parsley with a drizzle of high quality olive oil would add a nice touch.
  6. Eat with a fork, use as a condiment or #saladsnack (aka mix-ins that make your salads ones you actually want to eat #likehowyoueat), serve with veggies, rice crackers or plantain chips. 
  7. Enjoy!

*NOTE: I guesstimate on all quantities, so these are just estimates since I know some of y’all are numbers people 😉 . I usually roast up a bunch of eggplants (depending on size), love lemon so use more, add salt to taste and don’t measure the tahini (instead, usually just a couple of heaping spoonfuls).

If you want to try and have questions about consistency or whatever, post to my Facebook page or send me a DM on Instagram (@emilynminer). And if you try, I of course want to see your creations. Snap a pic, post to either of those places and tag me – I love hearing from you!

[Recipe] Zucchini Bread PaleOats (Gluten & Dairy-Free)

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Serves: 1

INGREDIENTS

  • 12 oz. bag riced cauliflower (I use frozen)
  • 8 oz. unsweetened almond milk 
  • 1 medium zucchini, shredded 
  • 1 tablespoon ground flaxseed
  • 1 serving plant-based protein (I used Nuzest Vanilla – use code emilyminer for 15% off and FREE shipping!)
  • Splash vanilla extract
  • Cinnamon & nutmeg, to taste 
  • Stevia, to desired sweetness
  • 1 tablespoon nut butter of choice (I like NuttZo Crunchy Power Fuel)

DIRECTIONS

  1. In a saute pan, steam frozen cauliflower rice (if you use fresh, you can skip this step). NOTE: Avoid over steaming and it turning to mush. #yuck
  2. In a small sauce pan, bring almond milk to boil.
  3. Drain excess water from cauliflower rice, then add to sauce pan with almond milk. Reduce to simmer.
  4. Add flaxseed, vanilla and spices to sauce pan. Cook 3-5 minutes.
  5. Stir in shredded zucchini. Cook for 2 minutes, then remove from heat. NOTE: If you cook too long, zucchini will turn the whole thing watery. Also yuck.
  6. Stir in protein and stevia, if desired. NOTE: Plant-based protein tends to absorb more liquid so, if you need to add additional almond milk to achieve desired texture, do it. Zero stress.
  7. Scoop nut butter onto your spoon, then place in bowl. Transfer mixture from sauce pan to bowl.
  8. Enjoy!

If you try it, snap a pic and tag me on Instagram or post to my Facebook page so I can see your lovely creations!

Quick & Easy Snack Ideas

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I don’t know about you, but I find myself having less and less time to spend on food. Actually, I have the time, but choose to spend it elsewhere. Not because I don’t care about the food I choose to fuel with; hardly. I actually care quite a bit. In fact, my health is my #1 priority because in good health, you can BE, DO and HAVE anything you want to be. 

But, focus is finite. You can do everything, but not everything all at once. It’s why I’m a huge proponent of automating your process around food and eating. It allows you to actually create time for other higher priority tasks (e.g. health, family, work/school). You know, those things you keep saying you’ll do, but aren’t actually doing? Yeah, those.

I know time is precious and we’re all short on it, so I’ll keep this brief. Since yours truly is hungry always and I juggle a lot in my day-to-day (we all do #noexcuses), it’s important for me to keep healthy snacks on hand that are just as easy as the convenient options so that I don’t start reaching for handfuls of this, or handfuls of that (i.e. mindless snacking) on every pass by the fridge or the pantry, just because. And, to avoid heading straight to the store, spending entirely way too much #impulsebuys and wasting even more time. *Flashbacks to that time in my life when I literally shopped snack-by-snack, meal-by-meal and made multiple trips to the store in the same day?!* Um, ain’t nobody got time for that anymore… or ever!

Below you’ll find some quick and easy snack/mini-meal/drink ideas that I enjoy #doyou and that satisfy my one and only food “rule:” SIMPLE + SATISFYING = SUSTAINABLE.

Oh, and for anything with a label,* quickie refresher on the Metabolic Effect (ME) Label Rule. Certainly not the end-all-be-all, but a good tool to have in your back pocket to help you decipher whether that packaged snack staring you in the face will support your health and physique goals; also balanced biofeedback (i.e. hunger, energy and cravings or HEC a la Metabolic Effect):

Total carbs-fiber-sugar alcohols (if applicable)-protein <10

The lower the number, the better; negative numbers are best for fat loss. Look for fat <15g. *per one serving Even if you don’t apply the label rule, please please please read your labels, watch for and avoid ADDED sugars. For your convenience, I’ve starred items below that are often sources of hidden sugar. 

Without further adieu… here are some ideas to help get you started. Let me know if this was helpful, or if you have a favorite snack that should be on the list, but is not.

Food

  • Nuts and/or seeds – raw or dry roasted (e.g. almonds, cashews, macadamias, walnuts, pistachios; peanuts are not nuts) 
  • Fruit (esp. apples, pears and berries) or veggies with nut* or coconut butter – (e.g. almond butter, cashew butter, sunflower seed butter or my fave – NuttZo). [If fat loss is your primary goal, limit fruit to 1x/day.] 
  • Hummus (if you tolerate legumes okay – my belly doesn’t love on the reg, but this one is delish!), baba ghannouj or guacomole – eat with raw veggies of choice for a lower starch option (e.g. celery, bell pepper, carrots, cucumbers, snap peas, broccoli, cauliflower, tomatoes); or plantain or sweet potato chips, mindfully
  • Tuna with tahini or mashed avocado
  • Canned wild salmon with primal mayo
  • Sustainably-caught, wild sardines (this is the only brand I will eat; there are others, but this is the least “fishy” I’ve found) 
  • Apple/pear or celery with nut butter* (single-serve packs are great for your purse, desk or diaper bag)
  • Hard-boiled eggs (or eggs in any form)
  • Jerky*
  • Leftovers
  • Nitrate-free deli meat* roll-ups – plain, or around a pickle, apple or avocado (e.g. turkey breast or ham)
  • Quality cured meat roll-ups (e.g. salami, pepperoni, prosciutto) plain or around a little cheese or asparagus
  • Rotisserie chicken
  • If you can tolerate dairy ok, full fat, quality dairy* (e.g. plain yogurt – add a few crushed nuts, berries, cinnamon and/or stevia if you want; cheese) 
  • Old fashioned oats or oat bran with a scoop of protein (add dry ingredients to a ziploc – another great option for on-the-go – you can get hot water anywhere)
  • Dried fruit* (watch serving size; limit to 1/4 c.)
  • Dark chocolate (the darker the better in terms of sugar; look for options at least 72% cocoa)

Drinks

  • Kombucha* – I like GTs and Health Ade; some Kevita (read your labels; some are loaded with sugar)
  • Coconut water
  • Suja* (again, read your labels – I love the Lemongrass Lime Drinking Vinegar)
  • Unsweetened teas; organic coffee (coffee is a heavily pesticide-sprayed crop – do your best)
  • Seltzer water
  • Craving Cocoa, or healthier cocoa drink: 1-2 T unsweetened cocoa powder, 6-8 oz. hot water and stevia, to taste- I prefer liquid stevia, in terms of taste) if you’re going the DIY route vs. the Craving Cocoa)
  • BCAAs

Convenience options 

  • Healthier homemade baked “treats” (e.g. healthy bread); still treats, and should be enjoyed in moderation 
  • Protein smoothie (use unsweetened dairy milk alternative; watch your mix-ins)
  • Protein pancakes/muffins (freeze well and defrost quickly)
  • Protein balls
  • Protein bars

And, in case that wasn’t enough, here’s a list of 39 Paleo snacks you might enjoy. 

Today’s post was inspired by a new friend (and brand new mama!) over coffee last weekend. I asked her about her #1 biggest healthy living struggle as a new mom. Her response? Snacking. Short on time in between feedings and life, coupled with all the information that’s out there a la ‘eat this, not that’, she said it can be overwhelming trying to decide who and what to believe, and then do, in the context of her nutrition. And she’s not alone. Snacking can be a tough thing for a lot of people and making healthy choices for snacks can be difficult.

If you struggle with snacking – knowing what to eat, whether it’s right for you or if you’d be better off increasing the #SatisfactionFactor of your meals – feel free to send me an email and let me know how I can help you! Or, leave a comment or message me directly on my Facebook page or on Instagram, where I post lots of mindset insights around eating and exercise, in addition to freebie workouts and recipes themselves. Come say ‘hey!’

[Eighteen Days of Blogging: Day 7]

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Do you ever ‘should‘ yourself, frantically ISO any/every excuse to get out of your workout, be it at home or at the gym (e.g. “I should be at working out right now, but [insert excuse of choice, here])?” *raises hand* Believe it or not, I’ve been ‘there,’ too, and guarantee that it’s only a matter of time before it happens again (because, real life).

And while these days are infrequent because I listen to my body and rest when I need it, physically and/or mentally, they still happen. It’s only human. But some days, it’s not a matter of needing a break; it’s merely a matter of procrastinating my workout over other tasks that, in that moment, are seemingly more important. For whatever reason.

So imma bout to let you in on my lil’ secret that may help you the next time you’re dreading a workout or avoiding the gym like the plaque. Throw on some appropriate activewear, get your mind right and get yourself to your workout space – be it the gym, your CrossFit box or your home gym space. For me, that’s currently my apartment gym (dumbbells and cardio equipment only #keepitsimple). Changing into appropriate attire can itself propel you to action – if you’re comfy AF lounging in your PJs, dressed to the nines (not that I know what that’s like #TeamYogaPants #always) or feeling stuffed into your jeans, you’re much less likely to get moving).

So, now that you look the part #fakeittilyoumakeit and have chosen to strategically position yourself in an environment conducive to your success, do what I do and practice The 10-Minute Rule: do something for just ten minutes. Don’t worry about doing the best exercise for fat loss, a ripped physique or to burn off last night’s more indulgent than usual meal. I don’t do food guilt, and I don’t want you to either. It’s just food. It’s only eating. And fortunately, something we *get to* practice every.single.day. I digress. Back to your ‘something’ of choice. Do what you love. Lift heavy, sprint fast, do bodyweight exercises, a quickie tabata, yoga flow, stretch, foam roll, hop on your favorite cardio machine, jump rope or, if you love nothing, do the easiest thing: walk.

Why do I love this approach? Because something always beats nothing. Ten minutes of movement could be all it takes to get you going, feeling good; it could be the catalyst for more.  And even if something doesn’t lead to anything more, at least you’ve done something, which keeps you in the habit of, well, doing something lol. Because how easy is it for one day [off from exercise, or tight, not perfect nutrition for that matter] to turn into two into ten into ‘Ahhhh! It’s been 3, 6, 9, 12 months or more of… nada.’ Yep! Been ‘there,’ too. Action begets more action leads to progress leads to success. The more action you take, the more likely you are to keep taking action. 

Don’t forget: Early success is important. Be realistic with the goals you set for yourself. If you start with what you think you’re most likely to do (e.g. 10 minutes) versus what you think you should be doing by someone else’s standards (e.g. 60 mins., 5x/week) #doyou , you’re more likely to do it. In time and with consistent practice, you may be more likely to try those things that were, at one point, more difficult. They become easier because you’ve earned it.

*Bottom line: Small wins add up to be really big wins. Every step, be it forward, lateral or reverse, is still a step. Just keep stepping and never, ever give up.

Next time you’re not feeling your 20-, 30- or dare I say 60-minute sweat sesh, give my 10-Minute Rule a try. Let me know how it goes on my Facebook page, or snap a pic and tag me on Instagram (@emilynminer) in a post-10-minute selfie!

[Eighteen Days of Blogging] Day 6

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Hey guys! I hope you had a great weekend. This post was supposed to go live last night but, of course, I would schedule it for tonight, in error. It happens. Life happens. You move on. #letitgo Let’s pick up where we left off, shall we?

A few weeks ago I was at home for a wedding, which meant some quality time with my parents, relaxation and good food. My mom is literally a genius in the kitchen. She’ll whip something [gourmet] up like nbd, and I be like ‘whoa, how’d ya do that?’ A for effort? Loool I really am trying to become more, uh, proficient in the kitchen as I find cooking/baking to be quite therapeutic (when ‘it’ works). And despite the seemingly similar #plantbasedcarnivore #onebowlmeal on my Instagram and Facebook feeds, I have spent a good bit of time playing in the kitchen since my move to PA and newfound downtime. Seriously, until I started this chapter of my life here, I did not know what downtime was. I miss and love NC, but was constantly running and highly don’t reco. It sucks. I tried so you wouldn’t have to 😉

I digress. Back to mom’s cooking. It’s legit. I’m pretty sure we were two hours out from a dinner reservation one of the nights and she says, ‘Oh. I just have to make the meatballs (and sauce) for the freezer real quick.’ Um, WTH? That’d be a half-day affair for me… easily ha! Anyways, turns out meatball- and sauce-making doesn’t have to be all Martha Stewart after all, and since I abide by my “3S Rule: Simple & Satisfying [=Sustainable]” always, I thought I’d share it with you.

[NOTE: She used breadcrumbs (she did buy gluten-free to accommodate me) and egg to bind, but I made mine without and it worked just perfect.]

Mom’s Homemade Meat Sauce

Preheat: 350F

Cook time: 20-30 minutes 

INGREDIENTS

Meatballs:

  • 2 pounds grass-fed beef
  • 1 pound pasture-raised ground pork
  • Handful parsley, chopped
  • Onion, minced

Plus, 1 pound spicy Italian pork sausage

Sauce:

  • 2 large cans tomatoes, diced
  • 1 large can tomatoes, crushed
  • 1 small can tomato paste
  • 3-4 cloves garlic (or a scoop of jarred, pre-minced)
  • 1 whole sweet onion

DIRECTIONS (Ready for the most vague how-to ever? Lol exact never, wing it always.)

  1. Add ground meat to bowl with parsley and onion. Mix well with hands.
  2. Portion meat mixture into balls of equal size, then place on baking sheet or parchment. (I used a scooper that looked like a big melon baller/small ice cream scoop that I found in her utensil drawer – clearly no idea what it’s called. #noshame)
  3. Place sausages (whole) on another baking sheet. 
  4. Bake at 350F for 20-30 minutes.
  5. While meat is cooking, add garlic and onion to large pan and brown in healthy fat of choice (e.g. coconut oil, avocado oil, ghee, EVOO). Add tomatoes and tomato paste. Heat until bubbling, then reduce to low.
  6. When meat is done cooking, add meatballs and sausage to sauce and continue to let simmer on low 1 hour (the longer, the better…from a flavor, not doneness standpoint).
  7. Portion into individual servings and freeze for DIY convenience eating. Or, serve over spaghetti squash, sautéed broccoli slaw, cauli rice or zucchini noodles for a lower carb alternative. Sprankle nutritional yeast or almond cheese on top for a dairy-free alternative.

*You can also do this in the crockpot, browning the garlic and onion in a separate pan first, or not. Add ingredients to pot, then meat when it’s done and cook on ‘LOW’ 4-6-ish hours. Again, you’re not cooking for doneness. The longer you let it cook, the more flavorful it will be. 

If you try it, let me know (or show me) what you think on my Facebook page, or snap a pic and tag me in your culinary creations on Instagram (@emilynminer). And, if you’re interested in more quick & easy recipe ideas like this one, be sure we’re connected here!

[Eighteen Days of Blogging] Day 5

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Happy Friday, frands! How was your week? Nothing too remarkable planned for the weekend, but I’m about as homebody as they come so always appreciate the relatively slower pace of the weekend to catch up, love on spoil Deac, prep for the upcoming week, play in the kitchen and move – inside, outside, weights, sprints, walk… whatever.

And, yes. Sometimes it’s just walks and that’s okay. It need not, in fact should not be all intense, all the time. It’s neither healthy nor sustainable and the lower intensity stuff actually helps the higher intensity stuff to work; it keeps the metabolism responsive.

Anywho, the subject of tonight’s post: PROTEIN BARS (+ a workout)! Because, snacks. #snacklifebestlife 

While I’ve reduced my protein bar intake drastically over the last 1.5 years in the name of some health-related dietary switches, I still eat bars. In fact, I love them but they are not a trigger food for me. #doyou Ideal, perhaps not, but so important to have cleanER convenience options on hand for those times when real food is not an option. The caveat? Be a protein bar snob. Bars are often my go-to work week snack and I do try to keep them to that (Mon-Thurs), but also don’t stress if I grab one on-the-go, while I GSD or wake up wanting one as a first meal with my coffee. It’s just food, it’s only eating and such a small rock in the grand scheme of a much bigger picture. I keep it tight with real, whole food nutrition 90% of the time and leave myself that 10% zero stress wiggle room, for things like bars, built right in.

So last week, I was out running errands, got lost (yes, I’ve been here 8 months, still use GPS and do not know names of roads besides 76 and 476 #noshame) and found my way into a Vitamin Shoppe. Funny how that happens. #silverlining Frustrated with the unintended detour, I figured I’d do a quick walk-through to see if anything caught my fitfoodie eye. I left with these:

ds-protein-bar

#obsessed

I am no stranger to D’s Naturals – love that they’re plant-based, delicious, don’t mess with my stomach and satisfy the Metabolic Effect Label Rule: Total Carbs – Fiber – Sugar Alcohols – Protein should be less than 10, negative numbers are best for fat loss; also fat <15g. Texture, flavor and label on point! #emapproved 

I love the Peanut Butter Chocolate Chip from the original line (which also include mint, blueberry and raspberry truffle), but was pleasantly surprised by all though I tend not to go for fruity or chocolatey flavors. Nonetheless, I was excited to try their newest line (in no particular order) and so picked them up for office snacks this week: Chocolate Banana Bread, Chocolate Fudge Brownie, Lemon Meringue and Dark Raspberry Truffle. 

The verdict? Love! The texture and label really haven’t changed much, if at all, but these new flavors?! Holy yum! Lemon Meringue was my favorite hands down (kinda reminds me of those lemon Girl Scout cookies I used to eat and sell #throwback), but followed closely by Chocolate Banana Bread, which probably would’ve taken the top slot if it weren’t chocolate-based. I did like that the Chocolate Fudge Brownie was not too sweet (I tend to choose savory over sweet on any given day; the more bitter the chocolate, the better) and, as for the Dark Raspberry Truffle, not bad, but I’ve never really been a fan of berries and chocolate together so naturally, this was my least fave (same for original line). 

Bottom line: I’ll def be working Lemon Meringue into the rotation, along with PBCC and my other protein bar faves.

And, because I love you… a Friday Fitness Freebie:

Upper & Lower Downchains*

Use rest-based training: push hard until you can’t, then rest until you can push hard again. Lift heavy, maintain good form and, as always, listen to your body and be safe. I used 25# and 40# dumbbells, for circuits 1 & 2, respectively, for reference.

Circuit #1:

  • Flat bench chest press
  • Bentover row
  • Push-ups
  • Push-press

Circuit #2:

  • Squats
  • Squat- pulses
  • Squat jumps

*10 reps of each exercise, then 9 reps of each, then 8 reps of each down to 1 rep of each exercise

Do you have a favorite protein bar? Give this workout a try? Let me know on my Facebook page or snap a pic and tag me on Instagram (@emilynminer) with a sweaty selfie, pre-/post-workout eats, mindset insights or anything else. I love hearing from you! Have a question? Let’s hear it!

[Eighteen Days of Blogging] Day 4

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Recipe Round-Up: My favorite ways to “do” cauli rice.

I do not own a food processor (yet – taking recos!) and so opt for the convenience options here- organic from the freezer section at Trader Joe’s (when they’re not out of stock #always) or Whole Foods, or the refrigerated section at Costco. Find what works for you, and do ‘that.’

  1. Burrito bowl w/ Cilantro Cauli Rice (+juice of 1/2 lime if you’re feeling adventurous) Top bed of cauli rice with chopped romaine or cabbage, sautéed peppers & onions (I love Trader Joe’s Fire-Roasted Bell Peppers & Onion from the freezer section) and protein of choice (e.g. beef, ground turkey, chicken) seasoned with spices . Dress with low sodium salsa or homemade pico. Garnish with guac, nutritional yeast or almond cheese and/or plantain chips.
  2. Vegan Cauliflower Pizza Crust (dairy-, soy-, egg- and grain-free) This one is also great, but contains goat cheese and I prefer dairy-free. Load up your crust with your favorite marinara – read your labels, avoid added sugars and stay mindful, not obsessive over sodium. Or, go with a white pizza! I love meat and veggies. Favorite toppings? Let me know!
  3. Stir-fry Add a bag of cauli rice to a bag of frozen veggies and/or any vegetables remaining in your crisper drawer at the end of the week. Add protein of choice (I like chicken) and season with coconut aminos.
  4. Paleo Macaroni and Cheese There are a million recipes out there, but this one is especially delish with leeks and extra crispy no sugar added bacon or prosciutto. You can also just sauté a bag of cauli rice in a healthy oil (avocado or coconut), add protein of choice (I like grass-fed beef or bison) and nutritional yeast to desired consistency and taste. 
  5. Paleo Shepherd’s Pie Here, here and here. 
  6. Miscellaneous I love adding a bag to meatloaf, chilis, crock pot recipes or meatballs for bulk.

And I’ve yet to try this, but it’s on my list. 

DID YOU KNOW? Cruciferous vegetables, including cauliflower, are natural estrogen detoxifiers and can help balance hormones. Packed with vitamins and minerals, cauliflower is rich in antioxidants and anti-inflammatory compounds; also fiber, which can keep you feeling fuller for longer, improve digestion (and absorption) and help you lose weight (in the attain phase of fat loss). Tasty, easy, versatile (takes on the flavor of whatever it’s with) and fat loss friendly. What’s not to love?

What’s your favorite way to use cauli rice? Snap a pic and tag me on Instagram @emilynminer, or post to my Facebook page. We’re all always looking for simple, but still totally satisfying meals ideas. Come say ‘hey!’

[Eighteen Days of Blogging] Day 3

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Hiyo! Quickie post for you tonight (workout below!) on what is a cold, rainy Wednesday here in PA. Seeing as it basically already feels like winter and we’re only a mere week into November, I know I’m in for it. Hibernation-mode starting now. See you in April. Byyyyyye. #kiddingbutnot

Anyways, I wanted to take the opportunity tonight to give you a lil’ sneak peak into *some* of what goes down in the coaching club. This week, I thought I’d highlight this month’s workouts, which are all short and sweet, er I mean sweaty! Because I know that this month marks the beginning of what is a crazy time of year for a lot of people, myself included, and I certainly don’t want for eating and exercise to become an additional stress through it all. Instead, we’re aiming for the minimum effective dose to still feel, and yes, look good while embracing a moderation mindset around food and training. We’ll pick back up again with more athletic-type workouts come January 1, but these next two months our primary focus is to maintain and stay sane, not gain or go insane with lofty physique goals at one of the most difficult times of the year for ‘that.’

We practice Metabolic Effect’s rest-based training principles (push hard, then rest until you can push hard again) and aim for the Bs and Hs (Breathless, Burning, Heat and Heavy) in all of our workouts, keeping it simple, but highly effective always. Our short, but totally kicka** workouts can be done anywhere and require only a set of dumbbells (mat and bench, or chair, optional, but recommended).

This month, our M/W/F workouts are heavier and slower; Tu/Th lighter (even bodyweight!) and faster (e.g. HIIT cardio, then a quickie AMRAP or something similar i.e. X rounds, for time); and round it out with a lil’ conditioning a la #SprintSaturday, which need not necessarily mean running #doyou.

Some of the gals stick to the workout calendar to a T, others pick and choose and some aren’t doing the workouts at all. Instead, this subset of the group has chosen to shift their focus (i.e. time and energy), which is finite, onto tightening their nutrition, managing their stress productively, prioritizing quality and enough sleep and/or starting a biz?! The workouts aren’t going anywhere, and will be there waiting for them when they’re ready, whenever that time comes. It’s all good. Because in fitness and in life, there’s no right or wrong way, only your way. And if it works for you, it works. Remember, the ‘perfect’ plan that you cannot do is not the perfect plan for you. 

And, in case you were wondering, I’m doing the *exact same* workouts as the gals this month and we’re helping keep each other accountable! Why *let* the next two months set us back when we can stay on track, even get ahead if we choose? #newyearsameyou I know it might still seem a ways off, but it’ll be here before we know it 

And, as promised, today’s WOD pulled directly from the group:

  • Choose ONE of the following:
    • 5 x 45-sec sprint AFAP
    • 5 minutes jump rope: 30s ON/30s OFF
    • Tabata:burpees: 20s work, 10s rest and repeat x 8 rounds (total: 4 mins)
  • Then, 15-minute upchain*:
    *1st round = 1 rep of each exercise, then 2nd round = 2 reps of each, then 3rd round = 3 reps of each as high as you can get before time is up

    Exercise

    		 Weight Reps
    Pull-up (bent over row ok) Heavy 1, 2, 3…
    Push-ups n/a 1, 2, 3…
    Situps n/a 1, 2, 3…
    Squats n/a 1, 2, 3…

    If you try it, snap a pic and tag me on Instagram (@emilynminer) or post to my Facebook page with your sweaty selfie, post-workout eats, mindset insights or anything else. Where do you go for fitness/workout inspiration? Let me know here!

 
 

[Eighteen Days of Blogging] Day 2

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So much to do and not enough time to do it? If this describes you, or you just want to get more done in less time, you’ve landed in the right spot. Realize that I could write an entire post about any one of the following by themselves, but wanted to get together for you a quickie list of tangible takeaways that you can do *right now.*
 

So, what are we waiting for? Head down, grind mode, ready and GO! Here are my top tips, in no particular order, to get sh*t done (GSD) for real this time (i.e. actually doing, not just talking about doing):

  1. Set, then enforce your boundaries. In other words, block your time then guard it. If you don’t know your boundaries, how is anyone else supposed to? It is your responsibility to establish them (e.g. at home, at work, in your social circle(s)), then hold yourself and others to them. We teach people how to treat us.
  2. Eliminate distractions. If you’re serious about getting sh*t done, you must create an environment conducive to it. Put social media away (unless, of course, this is your work), turn your phone to airplane mode, turn off the TV, clear a workspace and choose a time when interruptions are least likely. Add a plant, photo (or two) and/or a vision board; also as much natural light as you can. If you’re like me and do best with some background noise, head out to a local coffee shop, breakfast nook or lunch spot to get in the zone. Perk? You don’t have to relo come meal time. Or, Pandora ‘Classical for Studying.’ Don’t knock it ’til you try it.
  3. Divided attention is not focused attention. Focus on the one task at hand and nothing, but that before moving onto the next thing. Focus is finite. Remember you can do everything, but not everything all at once. 
  4. Identify your priorities and how you spend your time.  Take out a sheet or paper and write down your top 3 priorities in one column and your top 3 time sucks (aka things that consume most of your time) in the other. If these lists align, and you’re achieving that which you desire, change nothing. If not, it might be time to take a step back, reassess and adjust accordingly.
  5. An honest ‘no’ is better than a dishonest ‘yes.’ When you say ‘yes,’ mean it. Because when you say ‘yes’ and don’t mean it, you end up resenting everyone and everything in your path. *hint: I tried so you wouldn’t have to* Own your ‘no’s’ with confidence and conviction. You can’t please everyone so why waste your time and energy trying?
  6. Identify your most productive hours, then block your time accordingly. Put the most important (i.e. highest priority) tasks or those with the greatest activation energy (energy input required) in this window. I keep an old-school planner and color-coding helps me hugely! Don’t forget to block your “me” time (because nucleus, first). 😉
  7. Offload a commitment that is make you absolutely miserable to create more time for more of what you love. If it’s not making you happy, making you money or helping grow you, byyyyyye.
  8. Create daily and weekly to-do’s. The never-ending to-do list. Have you had one? While I live by my lists, I used to *let them* consume me and any unfinished to-do’s come day’s end never left me feeling good about myself or all that I did accomplish – even if it was just a single box left unchecked loool?! Making the shift from a single list to both daily and weekly to-do’s has become, for me, a productive workaround. My daily to-do is typically comprised of high priority tasks (i.e. must-do’s) whereas the weekly version is essentially a running list of things I’d like to see finished by week’s end. 
  9. Be done when you say you’re going to be done. Whether you bring work home, check your email (and texts) compulsively or are a student hitting the books at night, err night, establish a cut off time to shut it down and be done. Most things in life can wait and the rest will be there waiting for you in the morning (coffee, optional, but highly recommended).
  10. Offset periods of focused work with rest. Practice working smarter, not longer and don’t forget that more is not always better; better is better. Time, energy and focus are finite. If you know you’ve got a long day of work ahead, schedule mini-breaks as you would a meeting with your boss. Get up, stretch, walk around, exercise and/or change your environment when you can (bonus points if you take it outside #vitaminD). If you need a reminder, set a recurring alert on your phone or calendar. I like a 50/10 split – work for 50 focused minutes uninterrupted, then break for 10 minutes. Taking time to relax and recharge is not selfish. In fact, the more time you can take, the better. Because the more time you can take to work on you, the more available you are to give to other people when they need you. 
*Bottom line: Get focused, eliminate distractions and watch your productivity skyrocket. 

Your best tips to GSD? Have a request for an upcoming post? Let me know on my Facebook page!