NOURISHED WAY NUTRITION

Nourishing the Whole You

Welcome to our very own passion project filled with personalized workouts and meal plans created by a Nutritionist and Certified Personal Trainer. 

Everyone’s lifestyle is personal and we know that not one diet and exercise program will work for everyone. This is why we create customized, realistic plans that will help you achieve your goals; whether that's to crush your first 5K, lose that last 10 lbs or just keep up with your kids.

  • The Nourished Way

Updated: Jan 14




It's a new year and if one of your goals is to be a morning workout person, you're not alone. Getting in your workout first thing means you're more likely to do it since as the day goes on, we often find excuses or our schedules get busy. Working out first thing in the morning often means you have more energy throughout the day and can lead to better productivity and mental health.


Still hate getting up early in the dark? I hear ya, here are some of my best tips for ensuring you don't hit snooze on your morning sweat session.


1. Set Out Your Workout Clothes - We all like to get as much sleep as possible, so don't waste time fumbling around for clothes in the dark when you're half-awake. Set your clothes out the night before, or better yet, sleep in your workout clothes if they are comfortable. You'll be ready to roll right out of bed and be on your way to a great workout.


2. Get More Sleep - It will definitely be easier to get up early if you go to bed at a decent time. Try getting to sleep 15 minutes earlier to start and work your way up to 30 minutes. You'll feel better and give your body more time to recover which means you can hit your workout harder and achieve those gains.


3. Distance Yourself From the Alarm - It's much easier to roll back to sleep when you can hit the snooze right next to your bed. Put your phone or alarm across the room or somewhere you have to get out of bed to turn it off and you'll be less likely to get back under the covers.


4. Shed Some Light on the Situation - Yes it's that time of year where it's often dark when we wake up which makes it hard to not only get up but really wake up your body. Try turning on a soft light as soon as you get up to signal to your body that it's time to be awake and start moving!


5. Make Breakfast Ahead of Time - Skipping breakfast before an early morning workout isn't always the best option, but many of us don't want to get up even earlier to cook something. Plan your breakfast ahead so you can just throw it in the microwave or grab a healthy snack bar if you need to eat something before you workout. Also having breakfast ready means you can replenish those muscles post-workout quickly. (Check out my homemade bar recipes here)


6. Get Brewing - If you are a coffee drinker, this is the time to go ahead and have that cup of joe. It will not only help wake you up but studies show moderate amounts of caffeine can assist with exercise in reducing fatigue and helping you perform longer.


7. Stick With It - No matter how you feel or easy it is to snooze that alarm, remember that the more you do it, the easier it will get and become part of your routine.


8. Create Accountability - Whether it's with a personal trainer, an appointment you're paying for, or a friend you're meeting, even for a virtual workout - make yourself accountable to someone or something. Knowing someone is waiting for you will motivate you to get out of bed even when you don't feel like it.


9. Crank Up the Tunes - Don't underestimate the power of a good playlist. Having something that's going to get you moving and in a good mood is a great way to energize your morning and mood.


10. Remember those good feelings - Just remember, your workout is most likely no more than an hour which is only 4% of your entire day. Commit to making time for yourself and remember how good you will feel once you have done it and get to carry that good feeling with you for the rest of the day!


Getting your workout in first thing has a lot of benefits but ultimately, the best time of day to workout is when YOU are likely to do it and stick with it. A lot of these tips can be applied to any time of day if you're needing some extra help wih consistency.


Need even more support? I'd love to help - my exercise coaching and programming offers accountability to help you reach your goals so feel free to reach out. Happy New Year!



  • ivydames

I really look forward to fall for the leaves changing, pumpkin everything, and all of the delicious and nutritious foods that are in season during this transition. Or at least that's what I tell myself to cope with the colder, shorter days :)


I love eating salads year round but I don't love just noshing on cold, raw veggies in the winter. There's a reason you crave cooling foods that are high in water in the summer like watermelon and cucumber and warming foods in the winter like soups and certain spices like cinnamon we commonly see in dishes and baked goods. There is also some evidence to show that by eating warming foods, less energy is required to create heat in the digestive tract and thus, leaves more energy for digestion and allows the body to better absorb it's nutrients.


From a nutrition standpoint, this salad achieves balance with a plant based protein (farro), a leafy green (kale), an acid for digestion (vinegar), healthy fats (oil and nuts), warming spices (cinnamon), and seasonal produce (kale, squash and apple). Yay!


This salad comes together easily and can be your main dish or an easy side. Serve this beauty right away or keep in the fridge for a few days. I recommend warming for a tiny bit in the microwave if taking directly out of the fridge (if you're ok with using this, a quick nuke shouldn't affect the nutrients too much) or just letting sit at room temperature for a bit before eating.


Let me know if you make it, and how you like it! Do you enjoy this time of year? What's your favorite squash?




Hearty Harvest Salad


Prep Time : 10 minutes | Total time : 20 minutes | 4 servings


Ingredients :

1 large bag of pre-washed kale or 2 heads of kale washed and de-stemmed

1/2 large butternut squash

1 honeycrisp or other seasonal apple

3/4 cup farro

1/2 cup chopped pecans or walnuts

1 teaspoon cinnamon

5 tablespoons olive oil

3 tablespoons red wine vinegar

1.5 tablespoons dijon mustard

Salt & pepper to taste


Instructions :

1. Preheat oven to 425. Peel and cube butternut squash into 1/2 inch pieces, toss with 2 tablespoons olive oil, a dash of salt & pepper, and cinnamon. Place in oven for about 20 minutes until cooked and browned, stir once.

2. Fill a medium pot with water and bring to a boil, add farro. Boil for 10 minutes and drain excess water, allow to cool.

3. While squash is cooking, place kale in a large bowl and drizzle 1 tablespoon olive oil and vinegar and begin to massage. Work the oil and vinegar into the leaves for a few minutes until they soften and darken in color.

4. Chop apple into 1/2 inch cubes and toss with kale. Add cooked farro to bowl and toss to combine. Add chopped walnuts.

5. Remove squash from oven, allow to cool slightly and combine with other salad ingredients.

6. Combine remaining olive oil, vinegar, mustard and salt & pepper to taste and pour over salad, stir to coat.

7. Enjoy!



  • ivydames

Get your booty to the gym!

If you just aren't a morning person and can't pull yourself away during the work day to exercise, an evening workout might be your only option to squeeze it in. It can be hard to muster the energy to get to the gym after a long day, getting up early and a million other things on your plate.


Making the time for yourself and to prioritize your workout will help you feel better, stay on track, and even sleep better! Here are some ways to make it easier.


1.  Pack your clothes ahead of time ~ Sounds simple but a stop at home to grab your clothes and change, no matter how quick, makes it that much harder to get back out the door for a run or to get the gym. If you have it with you already, you can go straight to your workout. 


2. Get dressed~  Better yet, put those clothes on before you leave work and you'll be even more likely to get your workout in. Just lacing up those shoes will send signals to your brain to get ready for exercise. Extra bonus points if your co-workers spot you, you can tell them you're heading to the gym and keep yourself accountable. 


3. Make an appointment ~ Arrange to meet a friend, sign up for a class or schedule a personal training session. Do whatever you have to do to make sure someone or something is waiting for you and promise not to let them down. 


4. Snack smart ~ Often after lunch we get a dip in energy and feel sleepy in the afternoon, making the thought of exercise even harder. Make sure to get in a healthy snack an hour before your workout and you feel more energized and ready to tackle that challenging class or session.


5. Remind yourself~ We all can get busy at work, but setting a reminder on your calendar or making sure to block off time for your workout can help you to get out of the office and make sure nothing else gets scheduled during that time, meaning you have less excuses to miss it.

 

6. Change your mindset ~ When making it to the gym seems a bit too much, just remember how great you'll feel afterwards and how much more energy you'll have. Not only that but it makes it easier to go the next day and the day after. Each time you get that workout in, it helps you set a pattern that you'll be more likely to stick to in the future. 


7. Set a weekly goal ~  And stick to it. Tell yourself you will make it to the gym 3 nights a week, so you have some flexibility should something come up. This also helps you stay on track if you've missed 2 days in a row, you know you have to go the next 3 days. 


8. Reward yourself  ~ Specifically with something non food or alcohol related. Once you've set that goal, make a deal with yourself that if you make it to the gym 3 nights a week for a whole month you can buy those new shoes you've been eyeing or some new workout gear.  


9. Do the minimum ~ Sometimes telling yourself that you only have to do 15 minutes of work is easier than thinking with an "all or nothing" attitude. Almost always though, once you start you'll feel so great you'll want to keep going and if not, doing something is ALWAYS better than doing nothing.  


What ways do you motivate yourself to hit the gym after a long day? Share with us in the comments or hit us up on social!

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