How to Stay on Track While Working

For many people, it is hard to stay on track at work or while working. I have actually been experiencing the opposite — I stay on track really well during the week and while at work and tend to indulge here and there on the weekends. The absolutely biggest key to staying on track is being prepared. If you are prepared, you are golden. To prepare well, you need to know your body and your habits, then plan accordingly. Knowing myself and planning accordingly, this is how I prepare for the week ahead:

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I’m fortunate enough to not have to do a full food shop right now, but I still try to get to the store so I can buy my own necessities, especially ones for work. This is just a snapshot of a few of my staples:

  • organic oats or granola — I like Nature’s Promise Organic Oats or Organic Quick Cooking Steel Cut Oats and Ola Granola (found at Stop and Shop)
  • organic coconut palm sugar — for oatmeal, coffee and other sweetening
  • unsweetened almond milk or coconut milk — I like Silk and So Delicious brands because there is no carrageenan. I use this for coffee at the office.
  • greek yogurt — I’ve been getting Chobani 100 recently because it’s all natural and only has 7 g of sugar; that’s half the sugar of other greek yogurts, unless they are plain. I’m not really a fan of the plain, so I consider this to be pretty good! I have these as a snack or part of my lunch.
  • fruit — for snacking or to pair with lunch
  • organic gluten-free superfood crackers — I am LOVING Mary’s Gone Super Seed Crackers. I usually have a few with lunch.
  • organic bars — Also loving Pure Organic bars (banana coconut and chocolate brownie). I have these on hand for when I need a snack between breakfast and lunch.

Other great staples:

  • organic baby spinach — for salads and smoothies
  • organic dark chocolate — for a delicious treat that’s also nutritious. I LOVE this organic, nonGMO, fair-trade and soy-free THEO dark chocolate made with coconut!

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  • nut butter — this vegan Earth Balance Coconut Peanut Butter is amazing. It has no sugar and is made with coconut oil. I like to either have some with my Mary’s Gone Crackers or have a little scoop before I head home to workout.

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  • nuts — it’s always good to have these on hand. I usually go with roasted unsalted almonds but am now trying a cashew pistachio almond mix from Back to Nature — made with these 3 nuts and sea salt.

I like to pack a salad for lunch and aim to have some meat with it, like chicken or a turkey burger. But when I eat breakfast at 5 am and eat dinner at 6:30 pm, a simple salad at 11:30 am is just not enough. And that’s okay. So I aim to have a source of protein around 9 am, when I start to get a little hungry (a yogurt, a bar or some nuts), and I have some crackers and fruit or a yogurt with lunch, depending on what I had for a snack. I have a pretty big lunch, but I need that to get me through the rest of my day.

I then try to have a little something before I workout since I don’t get home til about 4:30 pm. This could either be a scoop of peanut butter, a handful of nuts, a banana with peanut butter or simply a piece of fruit if I am doing something light like going for a bike ride or taking a walk. Fueling up before a workout helps your body prepare for the workout ahead and can actually lead to burning more calories during and after your workout. It also helps me from being ravenous by the time I eat dinner.

We cannot be afraid to eat or underestimate the power of our food — our bodies need nourishment from good food.

I dedicate 12 hours a day to work alone between commuting and being at the office. Adding in a workout and anything else that comes up in the evening adds up to a long day! But I’ve adjusted quickly and amazingly. I go to sleep early, eat smart and workout regularly; all of which have helped me tremendously. I could not do this if I did not take the time to plan. Sure, sometimes I don’t want to prepare my lunch the night before, make my breakfast or stop at the store after a full day’s work, but I do it because I know the next day I am going to say to myself, “Thank goodness I went to the store,” when I get hungry at work or “I am so happy my breakfast and lunch are already made,” when I’m getting into my car at 4:50 am.

Planning will make or break you. You either suck it up and do it or wish you had later on. Which would you prefer? And when you get hungry at your desk, it’s nice to know you have this waiting for you in your drawer /in the refrigerator:

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I hope this encourages you to prepare and choose wisely!

Good food, good tips, good moves, good for you

xo Kim, Running on Good

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How to Recover from Vacation the Healthy Way

Recovering from vacation the healthy way.


We often return from vacations, weekends away or long holiday weekends feeling like we need to turn up our healthy habits and recover from the weekend damage. The 4th of July is just around the corner so it’s the perfect time to be discussing this. I also just returned from vacation and implemented these methods to bounce back to my pre-vacation self.

In order to bounce back, you do not need to go to any extremes. That means no skipping meals, no 3 hour workouts, nothing like that. All you need to do is get back to your regular routine and stick to this guide: 

1. Workout hard. I don’t mean go crazy or do something you aren’t trained for. I simply mean work your hardest. Do not half-ass it. I’ve recently been working out for 1 hour, going hard for probably 45 minutes and using the remaining 15 minutes for my in-between rests and stretching at the end of my workout. Intensity is more important than duration and will give you better results faster. HIIT workouts are a great way to do this. I will provide more details about my workout below.

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2. Eat 3 meals a day. Eat a nutritious and satisfying breakfast, lunch and dinner. Shy away from snacking. I will outline what my meals are typically like below.

3. Snack with a juice. I lied a little bit. You can snack and you should snack. But only on one thing — green juice. It can be fresh or an organic cold-pressed juice like SUJA, Evolution Fresh, Blue Print or something else like that. But make it organic and cold-pressed. Also look for a juice with greens and lemon. Wheatgrass and ginger are good things to look for too. IMG_3444   IMG_3718IMG_4138

If you do this for 3 days, you can do a green juice on your first and third day and another kind of vegetable juice on your second day. Something like beet or carrot with apple is a great choice. (click images to enlarge)

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4. Drink lots and lots of water. Drink. Drink. Drink. Try to drink half your body weight in water. So if you weigh 130 pounds, I want you to drink 65 ounces of water throughout the day. It also helps do drink a full glass of water first thing in the morning upon rising, before each meal and before bed. This helps with digestion and is really good for your internal organs.

5. Add lemon and/or mint to your water. I prefer to drink plain water when I first wake up, before I eat and before bed. My other water, throughout the day, typically has some mint leaves or lemon slices and mint leaves. Both are great for cleansing the body, fighting off cravings, healthy digestion, detoxifying and work as natural diuretics.

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6. Sleep and be patient. Try to get 8 hours of sleep each night and just be patient. Your body needs time to get back to its “normal.” It will take a few days, maybe 3-4. You can follow this guide for as many days as you like. You can even use it as a guide for weight loss.


In more detail…

The workout: I typically start my workouts with some form of cardio. I do this because I enjoy it and it makes me feel good. If you hate cardio, make sure you at least warm up with a brisk 5 minute walk, some jumping jacks, some squats and a side-to-side step with a punch. You want to move and target as much of your whole body as you can to lubricate the muscles.

My cardio is usually running, but I injured my heel a few weeks ago and cannot run. Therefore, I’ve been biking for cardio. I go on the spin bike and bike for 20-30 minutes depending on the day. I do intervals of moderate to high intensity. I’ve typically been doing 20 minutes because my HIIT and strength training circuits are pretty tough and I want to reserve some good energy.

My circuit or HIIT session for the day is one of the following: (I rotate and sometimes mix it up)

  1. Either the leg, arm or ab workout from Kayla Itsines’ free workout guide. You can download it from her website — go to download now.
  2. The drill pictured above from SWEAT Fitness. I do it twice through along with the following drill.
  3. A 2 move drill of squats and squat thrusts. You will do a decreasing count of the two moves in circuit form. If you workout regularly, I’d say you can start with a count of 15 and do another 5 or 10 if you complete it and feel you can do more. Better to be safe than sorry! Okay, so you do 15 squats (weighted or not) followed by 15 squat thrusts, 14 squats followed by 14 squat thrusts, 13 squats followed by 13 squat thrusts… until you get to 0. Make sense? Do it and do not stop until you get to 0.

The meals: If you have a healthy routine, get back to it. If you need some guidance, this is what I usually do for breakfast, lunch and dinner:

  • Breakfast: Superfood Protein Oats — cook oats with egg whites, 1 tsp coconut or coconut palm sugar, 1 tbs Nutribullet SuperFood SuperBoost mix (chia, goji, cacao, maca), 1 tbs organic almond butter or peanut butter, 1-2 tsp ground flaxseed or wheat germ and 1 diced banana. To make the oats with egg whites: cook your oats for close to 2 minutes, whisk in 1 egg white or 1/4 c egg whites and cook for another minute.
  • Lunch: Big Green Smoothie — spinach, fruit (usually 4-5 whole strawberries, frozen mixed berries, frozen peach slices and/or cantaloupe — just mix up what you want), 2 tbs hemp protein or 1 scoop of your favorite protein, 1 tbs Nutribullet SuperFood SuperGreens, 1 tbs Nutribullet SuperFood SuperBoost or Fat Burning Boost or Energy Boost, coconut water and unsweetened almond milk.
  • Dinner: Salad with Veggies and Chicken — I like to make a big salad loaded with organic romaine lettuce, organic carrots, organic tomato, organic cucumber and top it off with some almonds and organic raisins. This has been my favorite way of making my salad as of late. I love the tiny bit of sweetness that the raisins add. I get Earthbound Farm organic raisins and use 1/2 a box per salad. If you don’t like raisins, you can simply slice and toss in some grapes. Pineapple is also a nice addition. But choose 1 fruit, no more. I also use 1 whole heart of romaine, so this is a big salad. I then dress my salad with some organic extra virgin olive oil and organic balsamic vinegar. Yum!

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  • If you need more — Like I said above, I suggest you have a juice somewhere in your day. I typically have mine somewhere between lunch and dinner. If you need some more sustenance, that’s perfectly fine. Here are some things you can have with your juice to hold you over until dinner:

1. Raw Revolution Bar — they sell full size and minis! Perfect. I love Spirulina Dream.

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2. Two Mom’s in the Raw Granola Bar — only have 1/2

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3. Quest Bar — choose a flavor without sucralose! My favorites are chocolate peanut butter and double chocolate chunk. If you like Quest bars, have 1/2 alongside your smoothie and the other 1/2 alongside your juice.

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4. A small handful of nuts and/or seeds — whatever you like but make sure there are no added oils. You simply want the nut or seed. That’s it. These are my favorites:

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With this you should be good. Stick to your workouts, healthy eating and water drinking for 3-4 days and you should bounce back to normal pretty fast! And remember to take rest days with your workouts. After 3-4 days, take a rest day. Your body needs to recover. Rest by walking, taking a yoga class or just spending the day out and moving around gently. Recovery without any extremes… that’s the way to do it!

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good