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How to Strategize Your Weekly Meal Prep Smarter Not Harder
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Easy Meal Prep
Daily Rituals, Editor's Picks, Food Is Fuel, Healthy Living

How to Strategize Your Weekly Meal Prep Smarter Not Harder

May 18, 2019
-
Posted by Vanessa Diaz

Easy Meal Prep

 

The thought of prepping meals for the week can seem like a daunting task (especially as an In Demand Woman!) and you immediately put the notion of crafting savory eats out of your mind. We want to tell you, there’s nothing to feel overwhelmed about, it simply takes creativity and practice. Think about how you go about strategizing your life and work schedule. The same process applies toward prepped meals. Now let’s get your journey started to a healthier and happier you.

 

BE MORE CONSCIOUS OF HEALTHIER EATING HABITS

When opting for purchased, ready-made meals, we don’t exactly know the preparation that’s been taken with the food. Ultimately you could be filling up on excessive amounts of saturated fats and sodium. This is your opportunity to take back control of your eating habits, relearn how to portion control and most importantly, learn how to read label ingredients.

 

CREATE QUALITY TIME WITH LOVED ONES & FREE UP YOUR SCHEDULE

Game planning your meals doesn’t have to be a difficult process. If you have a roommate or partner in your life it’s a great way to connect and catch up on your week and future plans. For example, you can take 5-10 minutes inventory at the end of the week and create a shopping list of categories (fruits, vegetables, grains, meats). Pick a day that works for you both and try to stick with it.  If you have more than one grocery location to choose from, keep note of their weekly price changes and sales. It never hurts to save a little extra! Now it’s time to take your list of items to the store. You can also use an app such as Grocery IQ to keep track of what items you need as you use them up during the week.  Once you have all your items, food preparation for the entire week shouldn’t take more than an hour to an hour and a half.

 

Work Week Meal Prep Strategy

 

BREAKFAST: If you are a breakfast eater, there are lots of simple, sustainable & fun options that will keep you fueled as you start your day.  Here are some recommendations we really like.

Meal Prep Breakfast

Shakes: This is a great way to start the day! Some go-to ingredients include: (2 scoops) of Non GMO Garden of Life (Proteins+Greens) vanilla protein, (2 cups)  So Delicious coconut milk, (1 cup) of water, (2) bananas and other choice fruits and vegetables blended up. You can also use flaxseed, peanut butter powder, or another source of protein powder of your choice. This will yield approximately 2-4 servings depending on how much you drink. You can prep the shake in large thermos the night before so it is ready to go the next morning. Store in the refrigerator up to two days.

Prep Time: 10 min.

Oatmeal: Buy a container of Quaker Oats. Keep it at the office if you don’t have time to eat at home. Add fresh fruit or dried cranberries and mix with honey or agave. Microwave ingredients together.

Prep Time: 5 min.

Yogurt Parfait: Choose your favorite yogurt in a container combined with honey or agave, fruits and granola between layers. Store in the fridge up to 3 days.  

Prep Time: 10 min.

 

LUNCH: Create lunches that are not only tasty but easy to travel with. Select containers that seal with clamps to protect your bag from leaking. These meals are prepped over the weekend to accommodate for 4 days to refrigerate. One way to mix it up might be to choose one day per week that you treat yourself out to lunch.  This gives you an opportunity to try new foods and have something to look forward to!

Meal prep lunch

Chicken Breast: Season with a simple blend of virgin olive oil, lemon pepper and salt-free Mrs. Dash. If you have sun dried tomato and fresh herbs chop them up and add as well! Distribute the pieces on a metal baking tray covered with aluminum foil. Cover with another piece of foil.

If you’re looking to cook this in the shortest amount of time, set your oven to bake at 350ºF for 45 minutes. The last 10 minutes take the foil off to crisp. Another option is to use a table top grill such as the Griddler Gourmet by Cuisinart.

Prep: 10 min. | Cook Time: 45 min.

Chicken Burgers: They’re compact, tasty and a healthy alternative! Here’s a great recipe to try.

Prep: 15 min. | Cook Time: 45 min.

Sweet Potato, Yams, Baby Potatoes: You will need 4-6 medium to large size depending on how hungry you think you will be for the week. A hearty handful is our general rule to what is a good serving size. Peel your yams but keep your potato skins. Place on a baking sheet lined with aluminum foil. Add your favorite seasonings, add olive oil and bake at 350ºF.

Prep: 10 min. & Cook Time: 1 hour

Fresh Vegetables: If you don’t like to cut your veggies, get them pre-packaged & rinse. About a handful per person is a sufficient serving. Bake at 350ºF until crispy with olive oil, paprika, salt & pepper.

Prep: 10 min | Cook Time: 30-40 min.

 

DINNER:  If you do not own a crock-pot, it would be a great kitchen appliance to invest in!  This is the holy grail of creating wholesome meals. The idea to “crocking” is to DICE, SEASON and DROP it in the pot. This method allows you to go about your day while your stew slowly cooks to perfection. This is also a great lunch option alternative.

Meal Prep Dinner

Chicken Breast, Cube Cut Beef, Boneless Pork Chop Stews: You can utilize this seasoning method for any meat option of your choice! Season with: (1) can peeled whole tomatoes, Adobo All-Purpose or Goya Sazón options, Worcestershire sauce, (2-3) medium size potatoes, onions or scallions. Add peppers, celery, mushrooms, carrots and (1) can of beans if you like. Let everything simmer for about 5 hours on low heat.

After 2 hours, add (1-2) tablespoons of Argo corn starch mixed with a cup of water and pour into pot to thicken the gravy. The longer you leave it in the pot, the better it will turn out. Eat alone, serve with pasta or whole grain rice. This pot of stew will last you 1 week & can refrigerate for the same amount of time.  

Prep Time: 25 min.

 

Breaded Chicken Cutlets: One of the most diverse meals you can create. Begin by pouring (1-2) cups of bread crumbs or panko in a bowl and season with Mrs. Dash options. Next drizzle olive oil over (6-12) slices of chicken breast and season to taste. Use those fresh herbs (such as basil, parsley, cilantro, etc.) if you have them handy!  Dip each breast into the bread crumbs on both sides then place in a metal baking pan lined with aluminum foil.  Bake at 350ºF for 45 min to 1 hour.  Remove top foil the last 10 minutes to brown and crisp. Now that you have a weeks’ worth of cutlets you can get creative! Have them with pasta, add tomato sauce and slices of Go Veggie cheese alternative, for example.  Or, keep it light with a side of mixed greens and and balsamic vinegar. This batch of cutlets can refrigerate for a week.    

Prep: 10 min. | Cook Time: 1 hour.

 

CONGRATULATIONS! YOU’VE REACHED THE END OF THE WEEK!

If you have any leftovers get creative with something tasty that’s part of your fridge staples. Don’t feel like it?  Then use this day to treat yourself with a meal out since you have prepared so many healthy, simple and sustainable meals at home this week! HAPPY EATING!


Vanessa Diaz

Vanessa Diaz is a brand consultant and Founder/Marketing Director for RAW Creative, specializing in curating robust activations within the beauty, entertainment, retail, sports & lifestyle space. For over 10 years as an Experiential Architect, Vanessa has curated 360° integrated activations with such companies as Bai 5, Barneys, Live Nation, Universal Music and Red Bull. She previously was a Brand Strategy adviser for Cliff Bar and worked for Viacom within the Music & Media division for VH1 Networks.  A native of New York, Vanessa attended St. John’s University and received her Bachelor of Science, with a major in Media Communications and Journalism. As a wellness enthusiast, she enjoys cooking wholesome meals with her family, fitness training and taking time out to enjoy summer days at the beach.

You can connect with Vanessa here:

Instagram: @LadyNess_NYC
Twitter: @LadyNess_NYC
LinkedIn: www.linkedin.com/in/vanessadiaznyc
Website: www.vanessadiaznyc.com

 

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May 18, 2019

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💥 When I DECIDED to get unstuck, I realized I had to LEARN new ways of existing.⁣
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Learning something new is one of the EASIEST ways to get unstuck and create momentum!⁣
And I'm all about teaching you ways to live your best life that are EASY 💖!!!⁣
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Challenge yourself to learn something new everyday. ⁣
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We all tell ourselves lies…⁣
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And you are allowed to STOP!!!⁣
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You are enough exactly as you are.⁣
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💯 You can have EVERYTHING YOU DESIRE!!!⁣
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👉 When you choose to create the life you love,⁣
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Comment below if you are ready to step into your power 💥 and stop believing the lies!⁣
Dear Me,⁣⁣ ⁣⁣ You are exactly where you ne Dear Me,⁣⁣
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You are exactly where you need to be.⁣⁣
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You have come so far and you are growing and blossoming every single day.⁣⁣
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Yea, sometimes you forget the basics.  You let your mind/ego get the best of you.  Don't forget that gal can be a real jerk sometimes.  But she doesn't mean harm!  She's just looking out for you in her old-school way.⁣⁣
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I want you to know how awesome you are.⁣⁣
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You are committed to yourself and that is what makes you amazing.⁣⁣
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And you are going to look back on this day and think… wow I was doing great things!  Why did I even worry?⁣⁣
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Xoxo⁣⁣
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IT'S SO MUCH EASIER TO THROW IN THE TOWEL 😩⁣ IT'S SO MUCH EASIER TO THROW IN THE TOWEL 😩⁣
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But that's not who you really are!⁣
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⭐️ I know you want to do your best.⁣
⭐️ I know you want to succeed.⁣
⭐️ I know you want to be successful and expansive.⁣
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🤦‍♀️ And sometimes you fail.⁣
🤦‍♀️ Sometimes your ideas don't pan out.⁣
🤦‍♀️ Sometimes…you get in the "this sucks" space.⁣
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Idea 💡 ⁣
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Instead of giving up completely or walking away ⁣
(aka throwing a temper tantrum… oh yea… been there!!!)⁣
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✳️ Why not course-correct? ⁣
✳️ Change tactics?⁣
✳️ Tweak your approach?⁣
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That's often all we need to get back into our groove and back into alignment.⁣
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🛑 Stop being a perfectionist and ✅ start being creative and compassionate with yourself!⁣
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You with me on this?⁣
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Cross your heart ❤️ , pray 🙏 to whomever you believe in--HOW COMMITTED ARE YOU?⁣
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💥 To your success?⁣
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💥 To thriving in business?⁣
💥 To making money?⁣
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💥 To CREATING A LIFE YOU LOVE?⁣
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If you TRULY want these things, then you have to COMMIT and hold yourself ACCOUNTABLE.⁣
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I've been in sales for 20 years.  When I first started, I used to totally sandbag 😩 my goals because I didn't want to fail. ⁣
I wasn't willing to go all in--and I never reached the massive success I wanted because I held myself back.⁣
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NOW… I'm all in 1000000%⁣
I'm ONLY available for massive personal growth 😍, world-domination 🌎 in teaching personal development strategies, mind-blowing amounts of money 💰 , out of this world relationships 💫.⁣
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I'm speaking it here and holding myself accountable to these crazy high standards because I AM WORTH IT.⁣
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Are you willing/ready to do the same?⁣
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(p.s. If the answer is anything other than HELL YES… please reach out and let's talk about how I can help you get there! 💖)⁣
𝐀𝐫𝐞 𝐲𝐨𝐮 𝐨𝐯𝐞𝐫𝐰𝐡 𝐀𝐫𝐞 𝐲𝐨𝐮 𝐨𝐯𝐞𝐫𝐰𝐡𝐞𝐥𝐦𝐞𝐝? ⁣
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We all feel overwhelmed at different times… some of us more than others. ⁣
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This week's guest on Sassy AF TV/The Sassy AF Audio Experience is Christine Arylo, the author of Overwhelmed and Over It. Christine is a transformational leadership advisor, who teaches women how to tune into our feminine wisdom to break the "over-culture" that we often live in. ⁣
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I absolutely loved this conversation because we got to so many deep truths about connecting to our energy of choice and choosing to make the change we desire to see in this world.⁣
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How do we get out of unrealistic expectations?⁣
How do we find our center?⁣
How do we truly give from our overflow and not from our reserves?⁣
⁣
Christine offers us amazing tools to find this place of choice and access our superpower of harmonic defiance. I know you will enjoy this beautiful episode!⁣ [Podcast / YouTube links in bio ]
Taking a page straight from Gary Vee's playbook 📖 today:

IT'S TIME TO START THINKING FOR YOURSELF AND LIVING LIFE ON YOUR TERMS!

Last I checked, you are not a sheep🐑…

So why follow the flock?

I used to think that "they" had it all figured out. 
"They" knew the answers.
"They" had the secret sauce🥫. 

Turns out… I was soooo very wrong 😬!

The secret sauce is ALL INSIDE OF ME!!!
And it's all inside of YOU!

Just because I do something one way, doesn't mean it's the only way.

Learn from others, take what works for you, but think for yourself.
💖Live life on your terms.💖
Don't be afraid to be WEIRD, CRAZY, TOO MUCH. 

Personally, I love that kind of energy so bring it ON!!!💥

How are you living life on your terms?  Tell me in the comments!
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Just as it is important to stretch our muscles so they lengthen and lean out, it's important to stretch our mindset and self-imposed limitations.⁣
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Think of your comfort zone as a cozy box 📦 ….⁣
Sure it feels good to be in there for a bit. ⁣
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But then… all of a sudden…⁣
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You feel ⁣
🙀 Cramped!⁣
😬 Itching to get out!⁣
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🤩 Yearning for a new adventure or challenge!⁣
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Your reptilian brain may want you to play it safe inside that cozy cocoon…⁣
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Stretch your arms, your legs, your heart, your mind… you will see how good it feels 💥.⁣
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Allow yourself to stretch and you may be surprised as the result 💖!⁣
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One of the first steps to manifesting is visualizing the thing you desire.⁣
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Whether it's money, success, fame, love, a big deal, a healthy body…⁣
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🌀 You have to see it and FEEL IT in your body.⁣
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✨ I want you to HAVE EVERYTHING YOU DESIRE!⁣
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✨ I want you CREATE A LIFE YOU LOVE!⁣
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So let's start this week off with a visualization exercise to get your mind, body, and spirit aligned with this Sassy AF energy and kick some a$$ this week!⁣
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Now… WHAT are you visualizing?  Speak your success into existence.💖⁣
I AM RICH AS F*CK!⁣⁣⁠ ⁣⁣⁠ I AM SUCCESS I AM RICH AS F*CK!⁣⁣⁠
⁣⁣⁠
I AM SUCCESSFUL AS F*CK!⁣⁣⁠
⁣⁣⁠
I AM WORTHY. ⁣⁣⁠
I AM LOVE.⁣⁣⁠
I AM LOVED.⁣⁣⁠
I AM LIMITLESS.⁣⁣⁠
⁣⁣⁠
And YES those are intentionally in all CAPS because I'm singing it with passion so loudly the Universe can feel my SASSY vibrations!!!⁣⁣⁠
⁣⁣⁠
And you know why these are all true?⁣⁣⁠
⁣⁣⁠
Because I love myself from the deepest depths inside of me.⁣⁣⁠
⁣⁣⁠
But a few years ago…I could not have said any of these words.  I wouldn't have even dared to THINK them.⁣⁣⁠
⁣⁣⁠
I didn't truly love myself.  I was constantly comparing, drowning in negative self-talk, giving in to self-doubt, playing the victim, playing small.⁣⁣⁠
⁣⁣⁠
And it SUCKED.  And I wouldn't change a thing!!!⁣⁣⁠
⁣⁣⁠
I had to walk my path to find my true self-love.⁣⁣⁠
I now know that self-love is KEY to all success. ⁣⁣⁠
Financial success…⁣⁣⁠
Professional success..⁣⁣⁠
Personal success…⁣⁣⁠
Relationship/love success…⁣⁣⁠
⁣⁣⁠
ALL OF IT!⁣⁣⁠
⁣⁣⁠
When you love yourself wholly--for everything that you are--SUCCESS IS THE ONLY OPTION!⁣⁣⁠
⁣⁣⁠
Join me and my mindset twinner @simonparsons76, along with the legendary @theannieleib for our next Jam Session: Success & Self-Love. [REGISTRATION LINK IN BIO]⁠
⁠
Who’s playing BIG AND SHOWING UP???⁣⁣⁠
THE ONLY THING HOLDING YOU BACK IS YOU!⁣ ⁣ It' THE ONLY THING HOLDING YOU BACK IS YOU!⁣
⁣
It's not…⁣
⁣
🚫 Your job⁣
🚫 Your partner/spouse⁣
🚫 Your inner child⁣
🚫 Your parents⁣
🚫 Your past⁣
🚫 Your income⁣
⁣
YOU CAN HAVE EVERYTHING YOU DESIRE!⁣
⁣
It is time to start…⁣
⁣
💥 Believing⁣
💥 Visioning⁣
💥 Manifesting⁣
💥 Taking ALIGNED ACTION.⁣
⁣
This is YOUR time… ⁣
⁣
💖 YOU ARE UNSTOPPABLE!💖⁣
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Feeling it??? 🤩⁣
If you are not having THIS MUCH FUN in life... wha If you are not having THIS MUCH FUN in life... what is even the point???? 😂😂😂😍😍😍. Thank you @jedifix for being my forever Valentine and making me laugh so hard I pee a little 😂😂😂❤️❤️❤️
Self-love day is just one more reason to LOVE YOUR Self-love day is just one more reason to LOVE YOURSELF harder!!! ⁣
💖⁣
Exactly as you are!!!!⁣
💖⁣
Love you!!! ❤️❤️❤️
Do you need to know someone to help you with somet Do you need to know someone to help you with something? ⁣
💥 I'm your girl!⁣
⁣
I've always been good at connecting other people… except when it comes to romantic ❤️ relationships!⁣
⁣
I'm like the Millionaire Match Maker for networking/connecting 🎉⁣
⁣
One of the best ways to become a better human connector ⁣
Is to really get connected to YOURSELF.⁣
⁣
On a scale of 1-10 (1-low, 10-high)…how connected do you feel to YOU? 🤔⁣
Be honest!⁣
⁣
When you get grounded, centered, self-aware--your connection to self allows you to connect more vibrantly and passionately with other humans.⁣
⁣
Which is absolutely my favorite part of this existence! ✨⁣
⁣
Tell me…what kind of connections are you looking for?⁣
🍰 EAT DESSERT FOR BREAKFAST!🍰⁣ ⁣ ⚠️ 🍰 EAT DESSERT FOR BREAKFAST!🍰⁣
⁣
⚠️ I'm starting a RADICAL revolution.⁣
⁣
🍫 Start with the things you love the most!⁣
🍦 Indulge in what makes you feel good!⁣
🍭 Live your life the way YOU want to!⁣
🧁 Follow your inner guidance!⁣
🍬 HAVE FUN!!!⁣
⁣
I've tried doing life the way you are "supposed" to do it…⁣
And it makes me feel YUCKY 🤢 .⁣
⁣
I'm eating my dessert for breakfast and doing life MY WAY. ⁣
You do you, Boo!!! 💖⁣
⁣
That is what it means to be SASSY AF!!!⁣
⁣
Who's in???🎉⁣
Do you ever get the OFF feeling?⁣ ⁣ 🤪 You j Do you ever get the OFF feeling?⁣
⁣
🤪 You just don't want to get started…⁣
🤪 You can't get motivated…⁣
🤪 You feel uninspired…⁣
😭 You would LITERALLY rather do ANYTHING ELSE…⁣
⁣
You know what I'm talking about?⁣
⁣
👉 That's called RESISTANCE.⁣
⁣
Resistance shows up when we have a pain point we need to work through.⁣
Instead of procrastinating or MAKING EXCUSES… I invite you to GET CURIOUS 🧐.⁣
⁣
Ask yourself… what is this resistance about?⁣
Be courageous and brave and work through it 💖. ⁣
⁣
🌀 This is how you get in flow!⁣
⁣
Want to jam with me about this??? Comment or DM and I'm happy to help you!⁣
🛑 STOP TELLING YOURSELF THE LIES🛑⁣ ⁣ You 🛑 STOP TELLING YOURSELF THE LIES🛑⁣
⁣
You are worthy of so much more.⁣
⁣
And you have the choice EVERY SINGLE DAY.⁣
⁣
You are ENOUGH right now in this moment.⁣
⁣
Stop waiting for….⁣
⁣
❌ The perfect moment.⁣
❌ The next opportunity.⁣
❌ The money.⁣
❌ The love.⁣
Blah, blah, blah.⁣
⁣
Just stop. ⁣
⁣
🔥 START BELIEVING IN YOU.⁣
🔥 START BELIEVING IN YOUR DREAMS.⁣
🔥 START ASKING FOR YOUR DESIRES.⁣
🔥 START CELEBRATING YOU.⁣
⁣
Choose you right now.  You are worthy ❤️!⁣
I have a riddle for you!⁣ ⁣ 🧐 What's someth I have a riddle for you!⁣
⁣
🧐 What's something that the more you give to yourself, the more you can give to others???⁣
⁣
Did you guess the answer?⁣
⁣
😍 SELF-LOVE!!!😍⁣
⁣
Let's REDEFINE what self-love means so that you can practice it daily.⁣
⁣
💖 Self-Love is showing love for me in a way that is reflective of my core values. ⁣
⁣
💖 Self-love is words, thoughts, and actions that support my inner desires for growth, support, and positive energy. ⁣
⁣
💖 Self-love is showing myself the respect and dignity I deserve and not compromising my values or my energy for someone else. ⁣
⁣
💖 Self-love is wrapping myself in a big supportive hug and knowing that I am loved.⁣
⁣
Hope that helps!  Tell me how you are showing some self-love today ⬇️!⁣
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How to Strategize Your Weekly Meal Prep Smarter Not Harder - Sassy Healthy Fit