How to Optimize Your Daily Routine

If you’re like me and feel like there aren’t enough hours in the day whether you’re working, going to school, taking care of kids, exercising, or all of the above WHILE trying to get the recommended full 8 hours of sleep, you might feel like you’re playing catch up 24/7.

This is where you need to evaluate where you are putting your energy and find the time to make the most of your day from sun up to sun down, without overworking yourself of course. Here are some tips and tricks that I have found to be the most helpful to create a balanced and productive day. 

Sleep should be number ONE, you literally cannot function without sleep so if you are going to prioritize anything let it be sleep. Create a bedtime routine, something like no electronics one hour before bedtime, stretching, or reading while laying in bed, anything to relax your body and transition into a sleep mindset. I struggle with looking at my phone up until I go to bed or getting sucked into a tv show and next thing I know it’s 11:30 and I have to get up at 6 in the morning. Creating those boundaries will help you reduce the obstacles interfering with a good night's sleep. I have found that drinking a nighttime caffeine free tea, something with Chamomile since it has anxiety and calming relief properties, or Four Sigmatic Reishi elixir with hot water which is known for reducing stress and helping with sleep, plays a huge role in how well I sleep. Find what works best for you and don’t be afraid of trial and error! 

Opposite of a nighttime routine, you should establish a morning routine that will help get your body up and running for the day ahead. Hydrate, hydrate, hydrate, first thing should be a big glass of water since your body has been without for the whole night. Then you could do a morning stretch or yoga flow to activate your muscles and get the blood flowing throughout your body because if you feel sleepy, you’re going to think and act sleepy. To ensure my mornings are productive, I will set out a pair of workout clothes on my dresser and set my alarm early enough to get a walk in in the morning. Even a short 30 minute walk does wonders for my mental and physical productivity. My FAVORITE part of every morning is a big cup of coffee with added superfoods of course. I think it is important to boost your coffee because not only does it add extra flavor, it’s packed with superfoods and vitamins depending on what you are adding. My go to coffee in the morning is a pour-over with Four Sigmatic Lion’s Mane elixir for a brain boost, a scoop of Vital Proteins collagen peptides which not only adds extra protein but does wonders for skin elasticity, hair, and nail growth, and lastly a splash of non-dairy creamer, vanilla cashew milk is my go to right now!

After establishing daily routines, they should become habits which then can create an open schedule for you to pencil in everything you need to accomplish for the day, week, or even month ahead. A planner is a must for a busy schedule so start with a list of everything you need to do for the month including events, bills, hobbies, appointments, literally anything you have on your plate write it down! Assign days for each of your tasks and even go the extra mile of adding time slots if you really need to be precise to help you stay on track and not over do it. Weed out anything that is adding stress and can be avoidable so you can focus your energy on the things that matter most. What it comes down to the most is being able to establish what is adding value to your life and what you can live without and don’t forget to take time for yourself between the hustle and bustle! 

Don’t forget to check out fitbarcafe.com and browse our supplements! Zen capsules, Vital Proteins Collagen Sleep shot, and Four Sigmatic Reishi Elixir are some our crews favorite products to help with sleep and relaxation!

Coach Liv

Pn1

It Should Be Illegal to Leave Trader Joes Without

My love for Trader Joes has always been flourishing every single day. Growing up in Monrovia, CA the central hub of Trader Joes everyone basically lives there. TJ’s runs in my blood and consumes my soul and when I recently found out that it exists in Washington (no I don’t live under a rock, I just thought it was a California thing) I was so consumed by joy that my fan-girl Grocery Store obsession could be shared beyond our boarders.

Here is a list of JUST A FEW of my favorite things (in no particular order) from Trader Joes that I dream about and know YOU WILL LOVE!!! These are TJ’s EXCLUSIVE items so I’ll leave out the produce and things you can get anywhere! 

1. GNOCCHI

Trader Joes has various types of gnocchi that are all incredible. The potato gnocchi is a classic and surly will help that traditional craving! However, in the frozen section you will find, cauliflower, sweet potato, and kale gnocchi that are absolutely amazing and a little more nutrient dense!

The best part, is you can dress up this Italian dish any way you would like! My personal favorite is to cook the gnocchi (any type) over the stove, when it is tender, throw the garlic marinara sauce (also found from TJ’s or be fancy and make your own), throw in some artichoke hearts, sun dried tomatoes, and a few garlic cloves (we like bad breath here). BOOM! Simple, filling, nutrient dense meal with very little prep time!

More recipes here

2. SHEA BUTTER AND COCONUT OIL HAIR MASK AND SERUM

MOVE OVER EXPENSIVE HAIR PRODUCTS TJ’s HAS STEPPED THE GAME UP!!! Take it from someone with fine, blonde hair prone to damage and breakage but still will swim in the pool or ocean for hours despite the damage. These products together have been the SAVING GRACE for my hair this summer and trust me I am a product junkie I have tried everything and these products are very similar to name brand products that are $20-$40 and this baby you can snag while you shop. The scent is fantastic and will remind you of the tropical babe you are without being overwhelming. It is perfect for any and all hair types (my girl that introduced me to this has coarse curly hair and I would never match our hair products but this proved me wrong). Perfect for all genders all ages everyone. Just drop everything and go get it thank me later.

3. VEGETABLE FRIED RICE

Play Hibachi Chef and make some KILLER fried rice at home thanks to TJ’s. Not into grains? Opt for the riced cauliflower with veggies (found in the frozen section). Heres how I break it down:

Oil up a skillet and cook the fried rice. Add chopped garlic (I have a garlic obsession). Add a little soy sauce. Fry up an egg and mix it in. Maybe add a little chicken, beef, or shrimp up in there to your liking as well!

This goes great with TJ’s Orange Chicken/Chickenless Orange Chicken and Beef with Broccoli also found in the frozen section.

4. CHEEEEEEEEEEESSSEEEEEEEE

Not necessarily a single item shout out but just an FYI TJ’s has a wide selection of various cheeses that are perfect to add cheesy goodness to your meals. The prices are very fair and the quality is fantastic! (Fun combo to try is the blueberry goat cheese and Fig and Olive cracker).

Side note, Trader Joes has an incredible cracker selection, mini pickles, jams, mustards, obviously fruit to make a scrumptious charcuterie board!

5. WINE

While on the general topic, someone’s gotta say it. 2 buck chuck is the way to my heart. The selection of wines is absolutely immaculate and affordable. The cheap wines taste expensive the expensive wines taste straight out of heaven. I mean come on now. MoonX Wine is sold exclusively at Trader Joes for a ridiculously affordable price and you’d think its a $90 bottle sold on a vineyard in Napa.

6. Peanut Butter Pretzels

This filling stack satisfies a salt crave and has a fun mouth feel with the airy pretzel and just the right amount of peanut butter in a single bite. Easy go to, not messy, and not as bad as diving into a bag of chips.

I grew up with them and have vivid memories of munching on them while I was in my stroller as my mom was pushing me on a run around the Rose Bowl so every time I drive by it, its an automatic craving.

7. ANY PRE-MADE SALAD

STOP BUYING EXPENSIVE LUNCHES ON YOUR LUNCH BREAK AND STOCK UP ON THESE SALADS FOR A PARTY IN YOUR PALLET AND A SOLID PICK ME UP!They are all incredible and too convenient. My favorite one changes literally on the daily. Currently the bagged kale salad and the kale and edamame salad are a solid tie for being my #1 (I’m in a kale phase of my life).

Just because I care about you and want you to understand TJ’s has nothing to do with this blog. I love TJ’s pre made lunch things (salads, wraps, ect) but never waste your time on TJ’s sushi its only worth mentioning AVOIDING its just blah.

8. 21 Seasoning Salute

TJ’s seasonings are great, the Everything but the Bagel is a go to, the Chile Lime brings fruit carts to your kitchen, the Umami will melt your heart but the 21 Seasoning Salute?

To. Die. For.

Such a practical seasoning. Put it over veggies, season ANY MEAT, throw a little in your eggs, avocado toast, pizza, pasta, options are endless. Most practical seasoning to ever bless the earth to enhance foods natural flavors and give a little-UMPH!

9. Spud Crunchies

If you are anything like me, you probably get random cravings at unholy hours for some french fries. Spud crunchies are ketchup flavored potato sticks that are crisp on the outside and light and airy on the inside. They are at a dangerous low price of $1.99 and are much more guilt free than dollar menu fries.

10. Rose water toning spray

Go get this. Throw it in your bag, have one in your car, or just tape one to your wrist to always have available. It is a killer price unlike other brands that charge an arm and a leg for rose water that is mostly alcohol that dries out your face. Your skin will drink this refreshing spray up and leave a non-wet non greasy feel (great setting spray as well to LOCK IT IN.)

I thought I would stop at 10 but just one more:

COWBOY BARK

TJ’s desserts are incredible (Ice cream bon bons, mini ice cream cones I mean, come ON!!!), literally anything you get is so rich and superb they will satisfy your sweet tooth.

HOWEVER, not to choose favorites but the COWBOY BARK takes some of the greatest things on the planet and puts them onto a thick piece of chocolate. Peanuts, Jo-O’s (TJ’s oreo’s), thin pretzels, toffee, almonds, and a little sprinkle of salt. There should be a warning that it is impossible to have only one piece. Cowboy bark is my #1 weakness.

Product of the Week MATCHA

I have been sleeping horribly the past couple of weeks, and I mean HORRIBLY like waking up every hour tossing and turning so I was desperate to find any solutions. The one thing I didn’t consider was my caffeine addiction which included four shots of espresso everyday, so I decided I needed to cut that out but what was I going to drink in the mornings now? I could’ve gone for decaf coffee but I wanted to try something with more benefits and healing properties. 

Although Matcha has caffeine, it has about 70mg per cup whereas the espresso I was downing had about four times that amount. If you are wondering what the heck Matcha is, don’t worry I’ll explain. MATCHA is a finely ground powder extracted from green tea leaves and is loaded with benefits. It is known to have cancer fighting properties, help prevent heart disease, boost metabolism, and is high in antioxidants. If that hasn’t sold you yet, it has a unique flavor that pairs well with non-dairy milks iced or hot. I have never felt jittery after drinking it like I sometimes do with coffee and espresso and I feel more energized and clear minded. One thing to be mindful of when buying matcha is the quality and ingredients because sometimes the extracts are not pure and can be combined with other ingredients. Matcha powder should be finely ground and smooth to where it almost feels like baby powder, think silky. Another thing to look for is organic matcha if and when possible to avoid any pesticides or unwanted chemicals. 

A few of my favorite matcha brands are Lakanto, Vital Proteins, and Navitas which are all made with high quality ingredients. Lakanto matcha is my favorite for when I want something more rich and sweet because it is sweetened with monk fruit, a zero calorie natural sweetener that won’t spike your blood sugar when you drink it. Vital Proteins Matcha also has 10 grams of collagen per serving so not only are you getting all of the benefits from the matcha, you’re getting collagen benefits which helps your skin, nails, and hair. Lastly, Navitas matcha has only ONE ingredient which is premium organic green tea powder so it doesn’t get more pure than that. Another plus of choosing pure and high quality matcha powder is that you can add anything that you want to it for an extra boost whether that’s nut milk, local honey, mushroom powder, or even espresso if you’re feeling crazy. The possibilities are endless and so are the benefits! 

Fit Bar cafe offers both Lakanto matcha and Vital Proteins matcha so you can choose which antioxidant boost you want to start your day. We also carry a variety of non dairy milks including almond, coconut, hemp, and oat milk which all pair well with a hot or iced matcha. Don’t forget to add a boost while you’re at including Vitamin C, Four Sigmatic mushroom elixir, or some one my favorites, vanilla monk fruit syrup. Our crew will make sure your superfoods are stacked for the week ahead! You can find our full drink menu online at fitbarcafe.com along with our app, Fit Bar Superfood Cafe. As always, reach out to us with any questions and don’t forget to tag us on instagram @fitbarcafe with your matcha or favorite drink!

Coach Liv

Pn1