Wednesday, January 27, 2016

21 Day Fix Meal Planning


So you purchased 21 Day Fix and you are asking yourself WHAT in the world did I get myself into?  These containers look small!  I need to plan what I am eating for the week?  DON'T GIVE UP BEFORE YOU START!

STOP!!!  DON'T PANIC -  EMBRANCE CHANGE!

I have provided some meal plans below for the first two calorie brackets. 
 If you are in need of a different calorie bracket please reach out to me via email
 I would LOVE to help you!


Tip #1 - Know Your Foods!
STICK to this list for the first 21 days. You can also find this list in the booklet that came with your program. If it's not on the list don't eat it.  If you want to maximize your results this is the best practice.  After your 21 days you can start working on ways to incorporate some other foods you would like in your meal plan.  Keep a copy of this on you so when you stop to do grocery shopping you can pull it out!



Tip #2 - Use the APP!
In your smartphone look up 21 Day Fix Tracker.  There is one that Beachbody has created and it is GREAT for tracking your foods on the go.  It isn't a meal planner but it can help you with sticking to your meal plan if you like to log your meals and check them off!




Tip #3 - Keep it SIMPLE!
We all try to over complicate the meal planning when we first start it.  Start simple with foods you enjoy.  If you are someone who enjoys salads for lunch keep it that way!  Just make sure your getting in all your containers for the day.  Duplicate your meals.  You will notice in the meal plans below what I had for dinner one night is usually lunch the next day.  
Focus on adding in 1-2 new recipes your first week.  There is no reason to plan a new recipe every single day.  Make recipes that your entire family will enjoy.  Remember this isn't that hard it's just NEW to you.  SO PLEASE always ask questions! You can reach out to me anytime for questions! I would love to help.



Tip #4 - Drink Your Shakeology Daily
Not only will you feel energized but you will be able to stay on track.  Shakeology has changed me in so many ways.  You can read my story here

Craving Crusher - Helps me avoid chocolate candy bars!
Keeps Me Full - My breakfast choice everyday!
Easy For on The go - Just add milk/water, shake and go!

If you haven't tried Shakeology yet.  It's a GAME CHANGER.  It was for me.  I started out with T25 (no shakeology) and I did not get the results I was looking for until I had the winning combination.  Which is exactly what a challenge pack is - Challenge Group, Workout program and Shakeology!  That is when I lost more weight, when I lowered my cholesterol and didn't need medication.  It is when I GOT those results that I had long desired for!



Tip #5 - Meal Prep
Take a day to cook your meals ahead of time.  I don't like to make my meat for more then 2 days at a time or it dries out.  However you can make tons of vegetables and portion them out.  I also love to cut my veggies up and portion them out in color coded baggies.  You can find those color coded baggies in most grocery stores and at Target.  They are a life safer!  Remember if you are busy you will want to grab and go so taking the time now will prevent you from that McDonald's drive through! Failing to plan is planning to fail!




21 Day Fix Example Meal Plans Below




I hope you found this post helpful! If you have questions on your 21 Day Fix program, want to join a challenge group or simply want to chat please feel free to reach out to me!  I can be reached via email or via Facebook.

Tuesday, January 26, 2016

21 Day Fix - Tips For Success



Are you feeling overwhelmed?  


Are you looking for tips to make you successful?

Do those containers look CRAZY SMALL?

Not sure how or what to do with Shakeology?


STOP!  YOU ARE NOT ALONE!

I want you to know you have this program already you have taken the first step to change!  So take a deep breath and let's do this together!  For the next 21 days I am going to post a daily tip on how to be successful with 21 Day Fix!  I will be adding these to my 21 Day Fix Pinterest Board and my Clean Eating Group on Facebook.  If you have any tips that worked for you please share them below!



Tip #1: Join a Challenge Group
So many of us get overwhelmed with change. My best advice is to join a challenge group.That is what helped me be accountable and stay true to my goals. My challenge groups have a week of pre season.  So that means we take 7 full days to get you ready for this change.  To share tips and tricks on how we are successful in our own journey.  

If I am your coach we have already talked about challenge groups.  If I am not your coach and you would like more information on my challenge groups please fill out an application here.

You might be saying wait... WHAT In the WORLD in a challenge group?  It is a private Facebook group that will help you stay true to your goals.  

Tip #2: Create a Meal Plan
The hardest thing for us to do is control our food.  
I'm sure you are sitting there saying YES
IT IS!  I am so overwhelmed I want to QUIT NOW!  Well guess what... NOT AN OPTION!!! You made a decision to be here for 21 days and I will help you get through those 21 days! 

You might already go to the gym and or complete these workout programs at home and have not received results.  If this is you I URGE you to keep reading and get SERIOUS about meal planning.  The best part about 21 Day Fix is the portion control with the containers.

To create a meal plan with 21 Day Fix you must first figure out your calorie range.  You can do this by reading through your booklet that came with your program.  Meal planning not only helps me stay on track with my food it also helps me to not over spend at the grocery store.  It helps control that impulse buying!  I would love to help you meal plan.  So if you have any questions please feel free to email me here

Feel free to check out my post on 21 Day Fix Meal planning here.



Tip #3: Color Coded Baggies
These awesome color coded baggies help me stay on track.  When I am meal prepping I will throw my hard boiled eggs into RED baggies and my veggies into GREEN baggies.   I will also portion out some of my grains like quinoa in my YELLOW baggies. My cheese goes into my BLUE baggies. I am sure most grocery stores carry them but I found them at Target and Legman's








Tip #4: Fill Your Containers Properly 
Yes it is okay to jam in extra spinach into your green containers but be careful of others! Do not overfill!  As long as you can close the lid and it stays closed you are okay.  It's when you cannot close the lid and/or or pops off!  Keep that one tip and use it daily and you will not over eat.

So make sure to fill those containers cautiously! 





Tip #5 - Drink Your Shakeology Daily

Shakeology is optional to use while doing the 21 Day Fix, however, it is highly recommend 

that you take it.  If you are doing a challenge group with me it is required.  Learn more about how Shakeology changed my life by clicking here.



Shakeology has nutrients that are extremely beneficial to your health and it is a great meal replacement.  If you take Shakeology you can boost your energy, immune system, and weight loss progress.  It helps curb cravings, keep you full and push your results to that next level.  If you are not currently drinking Shakeology and you want to take it up to the next level - let's chat!  





Tip #5 - Make a Grocery List
You can easily set yourself up for success by writing out your grocery list and sticking to it! It will help you spend less money at the store and help you stop those impulse buys!   Base your list on the foods you chose for your meal plan.  It's okay to buy a surplus of these foods so that you have a little extra on hand, but try to stick to the amounts that match your calorie level.  You will see in my meal plans I repeat a lot of meals to keep it simple.  I eat leftovers the next day for lunch.  I also only ever try 1-2 new recipes a week (if that)! Don't over complicate it :)

Reminder: One green container holds about
1 cup or more of veggies, and that a serving of protein is about 4 ounces (before cooking).  If you plan to eat 4 red containers of boneless, skinless chicken breast over the next few days, you would need to buy 1 pound of chicken.  


Tip #6 - 21 Day Fix Tracker App for iPhone

If you are like me and your on the go a lot it can be challenging to keep track of your containers.  The perfect solution to keeping track of your containers on the go is using the  21 Day Fix app for iPhone! IF you are an android user you can find similiar apps to download you might have to pay a fee for them.  This amazing app allows you to track your containers, your water intake, workout, food and measurements! It's clearly a WIN WIN! :)  


Tip #7 - Use a Formula Dispenser for Shakeology 
on the Go!

Planning ahead and being prepared are the two biggest things that will make you successful with this program.  The workouts are proven to work so if your following them combined with these two things you WILL get results.  

One of the biggest tips I tell my challengers is to buy a formula dispenser.  Yeah those crazy little containers for baby formula! Who knew they could be so key to the 21 Day Fix program?  Simply fill each slot up with 1 scoop of Shakeology!  Now you have Shakeology for on the go.   You can add in multiple flavors and totally be prepared! :)



Tip #8 - Hold The Vision 
Trust The Process 
This is easier said then done! Trust me 
I know... been there before.   My biggest advice to you is to read your 21 Day Fix booklet that came with your program.  Ask tons of questions!  Make sure you set up a meal plan that you can stick too.  Make sure those meals are foods you enjoy and like.  Having confidence in this program is going to take you very far.  Committing to those 21 days, being all in and trusting the process 100% is going to get you results!  I PROMISE!



Tip #9 - Use the 3 Day Refresh to
get over a plateau!


We all have hit a plateau at some point or another.  The 3 Day Refresh is a great way to get over that hump!  It is a great way to slim down to get into that special dress, to beat that holiday bloat or to simply get over that plateau!

It consists of healthy clean foods and no dairy, no meat and a solid 3 days of being focused.  If I can do it - you can too!  So give it a try if you have been frustrated!  But remember the number on the scale is not a direct reflection of your success!  With the 21 Day Fix you are gaining muscle too so focus on inches lost as well!



Check in on Friday's for more posts!














Tuesday, January 5, 2016

Clean Eating Citrus Fruit Salad



Somethings in life really do not need to be complicated!  Make a healthy fruit salad right at home.  I simply peeled and cut ruby red grapefruit, oranges, apples and pears.  This was DELICOIUS!!!  Hope you love it as much as I did!  

Sunday, January 3, 2016

Hammer and Chisel Here I COME!


I am excited. 
I am nervous.
I am ready..... to change.... to make 2016 MY YEAR!

Hammer and Chisel.... 5:30am here I come!  

My workout clothes are ready.  
My Energize is ready to go
My meal plan is ready! 

All 3 alarms are set.  Now to make sure I get to bed early and can get up and workout before my son wakes up.  That is the HARDEST part for me!  I struggle with going to bed early!  Where do you struggle with getting your workout in?

I am thankful for this challenge group to keep me accountable and keep me motivated.  GOAL CRUSHING here I come!


Want to join me in this amazing 60 day transformation?  

Please fill out an application below to save your spot!