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Get Back on Track With This Easy Weekday Meal Plan
Wellness
Published Sunday Sep 02, 2018 by Carissa Stanton

Get Back on Track With This Easy Weekday Meal Plan

Nutrition
Food
Recipes

Summer is like the holidays except instead of lasting for a couple of weeks; it’s three glorious months. I swear I’ve had a wedding, vacation, or some event involving an abundance of food and adult beverages every weekend. Needless to say, I’m ready to hop on the“back-to-school-time" and "get-your-life-together” bandwagon—even if I’m not actually going back to school.

For me, making healthy choices has never been easy. I don’t naturally wake up at 6am ready to do burpees, nor do I crave veggies like I crave pizza and french fries. It’s always been a conscious effort for me to make the healthier choice, but I do love a good challenge—especially when it comes to bettering myself. If I want to stay on track with my healthy lifestyle, I need to plan ahead. 

From my morning exercise session to grocery shopping, I am a scheduler. Lunch meetings, date nights, workouts, meal prep days… I put everything, and I mean EVERYTHING, in my Google Calendar. Even the classes I book on the MINDBODY app automatically sync to my calendar. Planning ahead when it comes to my wellness ensures I won’t miss my next indoor cycling session or find myself grabbing a salad from the restaurant next door to my office that surprisingly has more calories and fat than a cheeseburger (you’d be surprised how caloric salads can be when you don’t make them yourself!).

 

meal prep MINDBODY

 

Meal (and snack) planning is a huge part of my routine—and beneficial to my evolving fitness goals. It doesn’t have to be complicated either. Whether it’s a quick and satisfying afternoon snack or a tasty dinner for the family, here are my recipes and a sample plan of what my meals look like Monday through Friday. 


Monday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon* with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken with brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)
*I know what you’re thinking: Salmon for meal prep?! It actually stays fresh for three days in the fridge!
Not a fan? Sub for chicken, shrimp or tofu!

 

Tuesday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)

 

Wednesday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)

 

Thursday:

Breakfast- PB & J Smoothie
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Sheet Pan Bruschetta Chicken
Snack- Organic apple or carrots and hummus
Dinner- Jalapeño Turkey Burgers with Sweet Potato Buns

 

Friday:

Breakfast- PB & J Smoothie
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Sheet Pan Bruschetta Chicken
Snack- Organic apple or carrots and hummus
Dinner- Jalapeño Turkey Burgers with Sweet Potato Buns & Red Wine!

 

Need some extra help when it comes to meal prep planning? Check out some of my quick tips!

Carissa Stanton
Written by
Carissa Stanton
Contributor
About the author
Graduating from San Diego State University with a degree in Kinesiology, Carissa is a huge advocate for fitness and healthy eating. When she's not traveling the world with her new fiancé, Carissa is all about helping others maintain a happy, balanced life.
people in upward dog practicing yoga on mats
Fitness
Published Wednesday Jul 28, 2021 by Bree Lewis

Sweat Redemption: 5 Tips for Getting Back Into Your Hot Yoga Practice

Yoga
Fitness
Expert Advice

If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.

To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.

1. Go at your own pace

Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you.  And remember, it’s okay to take breaks!

2. Hydrate like your life depends on it (honestly, it might)

The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!  

3. Nourish your body

Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.

4. Replenish those electrolytes

Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.

5. Bring the right equipment

Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.

So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.

Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you

While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.

bree lewis headshot
Written by
Bree Lewis
Marketing Content Associate
About the author
Born and raised in a small mountain town just south of Yosemite National Park, Bree is an avid lover of health, wellness, and connecting to the outside world around us. As a Cal Poly English major alumn, she has a knack for books, writing, and all things words. In her free time, she enjoys being outside, drinking craft beers, and keeping life jazzy!