As I’ve gotten older, my schedule and lifestyle have inevitable gotten busier. While this helps me feel more like the maturing young woman I am, it does require an added effort to ensure I can stay active and healthy during my weeks. Through trial and error, I have finally developed some routines that make this effort easier and helps my health, and my mindset, stay in a highly functional and positive state. I’ve broken down my top 5 tips for you in this blog post so that you can create an optimal balance in your lifestyle, be it an 80-hour work week, or long days of lectures and studying at law school.

MEAL PREP

One of the main barriers I used to run into during my days was finding the time to make and have healthy meals. I would often run out of time in the mornings, end up having a coffee on the go for breakfast, a protein bar for lunch and was so exhausted by the time I got home I often ordered from a mediocre place in town, or settled for a depressing microwave dinner. Enter meal prepping. By taking two hours out of my Sunday’s I was able to minimize my grocery list (and bill!), save time during the week, and always have healthy options ready to go in the mornings, afternoons, and evenings. This has made meals more enjoyable and helps me feel better in my mind and body.

First planning this habit takes a little time, but once set up, it is efficient and even fun. This is how I made it work for me:

1. Think of 5 healthy breakfast, lunch, dinner, and snack options that can be enjoyed consistently.

   1. Examples: protein smoothie, oatmeal, fruit + yogurt bowl, salad, veggie stir fry, soup, hummus and carrots, granola bars…etc.

2. Make a grocery list that includes the common ingredients for these meals.

   1. You can start with a copy of my Grocery list, found under the resources page (Shout-out to my mom for teaching me this hack while growing up! Love you <3)

3. Select which meals you want to have over the next week from your list and add 1-2 extra’s that seem appetizing for you.

4. Shop for these ingredients

5. Prep and measure out the ingredients for ease over the week.

   1. Chop and wash fresh fruits and veggies

   2. Measure oatmeal, smoothie ingredients and snacks into containers ahead of time

   3. Make a large batch of soup (soup is a great meal that can be made ahead of time as it freezes well!)

6. Start your week with more ease knowing you have quick food options to fuel your days!

UTILIZE LUNCH TIME

As often as I can, I bring a smoothie for my lunch (A bottle like this helps to combat separation and keep it cold!). This allows me to refuel my body easily and ensure I have energy for the rest of the day. While I drink my smoothie, I also take a walk because sitting is the new smoking. If it’s a little nasty out, I will make a few loops around the inside space I’m in while sipping my smoothie. When it’s sunny though, even if its chilly, I’ll take my walk outside. This not only helps to get your blood flowing and reset your focus, but it is also beneficial for digestion, helping you feel better in your gut for the rest of the day.

WEEKEND ACTIVITIES

Partaking in a weekend class or activity is a great way to add a little extra movement to your weekly routine. I’ve found Sunday morning hot yoga, a tennis lesson, or even a committed movement time (like a walk around a local park or Pilates) with a friend, helps me stay active. A social aspect to your activity helps hold you accountable and is fun! When done on the weekends, the endorphins from these endeavors can help release the stress of the week and reset your mind for Monday.

A BEDTIME ROUTINE

Many of us discount how important a good night’s sleep is. One of the main aspects that can influence this is the use of technology before bed. Commit to being off your phone and other electronics for at least the hour leading up to your bedtime. Having a solid routine can help create this habit. You can follow my bedtime routine, or create your own, doing so will ensure your mind has dispelled anxieties, your body is relaxed, and you feel prepared for tomorrow.

Kayla’s Bedtime routine:

1. Prep breakfast for morning

2. Rinse off the day with a warm shower

3. Skin care routine – cleanse, moisturize, serums, lip scrub, etc.

4. Oral hygiene - ALWAYS floss!

5. Hair care - Scalp massage and protective style for sleep

6. Gua sha for circulation - Also helps release tension in facial muscles so you feel more relaxed!

7. Light stretching to release body tension

8. Reading 20-30 minutes

9. Headspace sleeping podcast as I fall asleep

TAKE ADVANTAGE OF HEALTH RESOURCES

Most schools and workplaces provide health services for their students/employees. Many people however don’t take advantage of the full scale of these resources. Take a little time over the next week to figure out what’s included. For example, at my school mandatory fees include 12 mental health appointments, nutritional advising, 2-3 doctor visits and a gym membership to the university recreation center. Many health care plans have similar services for their employee’s. By making time to understand the scale of your benefits you can open new doors to wellness.

Let me know which tips you’ve tried, others you want to recommend, and what you think on Instagram @Kayla_Konnection or via email at Thekaylakonnection@gmail.com.

Now go forth and self-care!

Kayla