Sunday, September 11, 2016

FAIL TO PLAN/PLAN TO FAIL



This week is honestly one of the first times that I have sat down, planned the entire week, grocery shopped, meal prepped, and portioned EVERYTHING out.  I am already extremely relieved that it's all completed and that I don't have to worry about ANYTHING this week.  Well except for making a grocery list and getting prep done next Sunday.

Being a full time student, working full time, AND building my own business takes a LOT of hard work and time.  It is so easy to grab unhealthy options or order take-out on days I just don't feel like cooking.  This planner and taking the five minutes to fill it out really helps me stay on track with my health and fitness goals.

I utilize the color coded portion control container system from Beachbody.  I hate having to count calories, points, or weigh my food.  This is simple enough- if it fits in the containers- eat it!  Each color is specific to a certain food group.  It is honestly fool proof and has become second nature and habit to use this system!  This is the portion control system that is partnered with the 21 Day Fix!

Here is a printable blank version of the weekly workout and meal planner that I use!


If you're interested in utilizing the portion control system alone you can find them here:
US Customers    l     CA Customers

If you want to take your health a step further and elevate your results with Shakeology and an at home fitness program that includes the portion control system at a discounted bundle CLICK HERE and follow the steps shown in the picture!


Sunday, September 4, 2016

Chicken "Fried Rice"

Recently I have discovered that I really LOVE hibachi.  I was getting borderline addicted.  There is an awesome place about 15 miles from my house which is far enough to not go every day, but close to the point where my abs disappeared and I went up a pant size.  Yeah, it's THAT good.  I needed to get back in a healthy routine FAST.  I'm standing up in my best friends wedding and need that dress to zip again!  

Working full time, being a full time student, and running a business leaves little room for free time.  I like to meal prep one day a week so that I'm set for the week ahead to make good choices.  This means I eat a LOT of the same foods.  Getting back on track with a healthy routine meant healthy meal prep.  I was feeling less than excited for the typical steamed broccoli and grilled chicken, so I decided to search the web for a solid recipe full of nutrition, but tastes like one of my favorite treat meals.  That is when I found a recipe for Paleo "Fried Rice."  I'll pause here so you can do the same happy dance I did when I discovered this brilliant concoction.

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Now that the excitement is out of the way, let's get down to business.

What you'll need:

Tools:
Large fry pan
Food processor (or cheese grater)
Cutting Board
Large Knife
Measuring Spoons
Measuring Cup
Wooden Spoon/Spatula

Groceries For Rice:
1 Large head of cauliflower
1 Large onion diced (I used red)
1 1/2 Cup diced carrots (I got a bag of matchstick carrots and threw them into the food processor)
1/2 Cup diced green onions
1 Tsp Garlic powder
1 Tsp Himalayan or Sea Salt
1-2 Tsp Ground Ginger (I used 2 because I LOVE ginger)
1/2 Cup Coconut Aminos (Similar to soy sauce without added sodium and soy)
2 Tbsp Coconut oil
3 Large Eggs

Groceries For Chicken:
Three Boneless Skinless Chicken Breast Cubed
Coconut Aminos
3-4 Cloves of Garlic chopped
1 Tsp Coconut oil



Directions:
1.  Start with marinating your chicken!  Place cubed chicken in a ziplock back with garlic and enough coconut aminos to coat the chicken completely.  I marinated my chicken overnight, but 6-8 hours should be enough.

2.  Cut the cauliflower into 1-2 inch pieces discarding the stems.  Pulse in a food processor a couple times until it is in a rice like consistency.  Do not over chop the cauliflower or it will start to get mushy!  If you don't have a food processor, grate the cauliflower.  It's a little more time consuming but will get the job done!  Set the Cauliflower aside for later.  You can even do this days ahead of time and just refrigerate until you're ready to prep the rice!

3.  In large fry pan, over medium heat add 2 Tbsp Coconut oil.  Add onion and carrots stirring frequently, adding garlic powder, ginger, and salt while cooking.  Cook until carrots and onion are soft (about 8-10 minutes).

4.  Add cauliflower and coconut aminos.  Stir frequently so that rice, onion, carrots, and aminos are mixed well.  Cook until cauliflower is soft like rice (about 5-7 minutes).

5.  To scramble the eggs I used a separate fry pan because there was too much moisture in the "rice" pan.  If the bottom of your pan isn't covered with aminos and water that cooked out of the veggies, simply push mixture to the side and scramble your eggs in the same pan.

6.  Fold in scrambled eggs, add green onions, stir until everything is mixed evenly.

7.  Remove from heat and serve!

This stays HOT for a while so you can just empty into a bowl and cover with foil while you cook your chicken or distribute it in containers to portion your meals for the week!  It's even better as leftovers as the flavors marry together more in the fridge!

The chicken is extremely simple to do!  I took the bag of marinated chicken out of the fridge about an hour before I wanted to cook it.  This allows the chicken to come more to room temperature so that it cooks evenly!

In large fry pan bring 1 tsp coconut oil to medium - high heat.  Add chicken mixture stirring frequently to ensure chicken is cooked completely.  Add more coconut aminos and bring pan to a simmer for a couple minutes just before chicken is finished.  This adds extra moisture so the chicken doesn't dry out.

Mix with rice and enjoy!  I'm extremely pleased with this recipe and can't wait to have it this week!  It's always exciting when a healthy spin on a tasty meal works out perfectly!

Monday, February 2, 2015

EXTREME FIX

Have you heard of The 21 Day Fix? Ever done it? Well guess what?! It's stronger little sister launched TODAY and takes The 21 Day Fix to the next level!

What is the 21 Day Fix Extreme?
The original 21 Day Fix was designed to make losing weight simple and eliminate the need to ever count calories, track steps, or be on a "diet." It's no surprise that it became America's number one at home weight loss and nutrition program. The extreme version will get you in even more ridiculous shape in the shortest time possible. The creator and trainer, Autumn Calabrese, brings this new breakthrough 21-day fitness and nutrition program and combines simple portion control, clean eating, and extreme 30-minute workouts to deliver a body that is hard, lean and defined!



Who should buy the program?
The 21 Day Fix Extreme is ideal for those with a dramatic short-term weight loss deadline like a vacation, photo shoot or special event. It's an excellent next step for 21 Day Fix graduates ready for a new challenge OR for graduates of other extreme programs like P90x, Insanity, Focus T25. It is also great for those who don't have much weight to lose, but want to get shredded and see abs; those with a "No BS' attitude towards workouts and nutrition; or anyone who doesn't want to count calories, weight their food, or follow complicated recipes.

What's the difference between the 21 Day Fix and the 21 Day Fix Extreme?
21 Day Fix extreme takes the proven fitness and nutrition approach of the original to the next level with cleaner eating and more challenging workouts. The Fix Extreme still uses simple boot camp style workouts for 30 minutes a day, 7 days a week, but a much higher intensity. Most moves are weighted in the extreme version, breaks are shorter, there are more options to add intensity, and even the modified moves are more challenging. The Fix Extreme's nutrition plan still uses simple portion control, but this time the eating is 100% clean. Treats like wine or chocolate are no longer a part of the plan (( Let's be honest, to get abs like Autumn we can all manage three weeks without indulging. )) Many less nutrition food options have been removed and there are new clean recipes including Autumns "Countdown to Competition" plan, designed to get anyone in competition-level shape in just 21 days which is a new option. Both programs are based on easy-to-follow workout moves and simple portion control.

What's Included?

The Base Kit includes 7 workouts, the 7 container system, a Shakeology shaker cup, plus three free gifts; The "Countdown to Competition" meal plan, Fix Challenge workout, and ME as your free coach! 

The Deluxe Kit includes everything in the base kit PLUS two bonus extreme workouts, an extra set of containers, an additional 32 oz large container, a pro grade resistance band, and three free gifts; The "Countdown to Competition" meal plan, Fix Challenge workout, and ME as your free coach! 

21 Day Fix Extreme Challenge Pack (the best value) includes everything in the Base Kit, PLUS a 30 day supply of Shakeology, discounted shipping, plus four free gifts; The "Countdown to Competition" meal plan, Fix Challenge workout, and ME as your free coach AND instant access to my online accountability challenge group! Order your Challenge Pack HERE

Kickstart 21 Day Fix Extreme Challenge Pack includes everything in the Challenge Pack Kit PLUS the Three Day Refresh, and four free gifts; The "Countdown to Competition" meal plan, Fix Challenge workout, and ME as your free coach AND instant access to my online accountability challenge groupOrder your Kickstart Challenge Pack HERE 
WORKOUT DESCRIPTIONS
Plyo Fix ExtremeAn explosive lower-body workout that uses jumping and resistance to 
torch calories and sculpt muscles.

Upper Fix ExtremeBy alternating opposing muscle groups, this no-rest upper-body 
workout will shred the chest, back, shoulders, and arms.
Pilates Fix ExtremeUsing a resistance band for every exercise, this intense mat workout 
works the entire body, placing emphasis on the core.
Lower Fix ExtremeGlutes, quads, hamstrings, and calves will get stronger, leaner, and
 more defined with30 minutes of challenging resistance work.
Cardio Fix ExtremeCombining weighted cardio moves with traditional metabolic training 
intervals keeps the heart rate soaring.
Dirty 30 ExtremeUsing only seven compound moves focusing on multiple body parts at 
a time, this workout will burn extra calories while defining muscles. 
Get down and dirty, and get it done.
Yoga Fix ExtremeA fast-paced flow yoga class, combining strength, balance, flexibility, 
and power.
Power Strength Extreme
(Deluxe Kit only)
Based on functional movement patterns, these nine total-body
exercises 
will change the way the body moves, increasing strength, endurance, and power.
ABC Extreme 
(Deluxe Kit only)
A 30-minute workout that targets common problem areas by pushing abs, 
butt, and cardio to the extreme. It'll get that competition body ready for the stage.
The Fix ChallengeKeep things interesting and burn off calories with this quick 
resistance workout!

My 21 Day Fix Results

Tuesday, December 2, 2014

Ready to MAX out?

Shaun T is back again! As one of the most motivating trainers there are, Shaun T delivers again. Remember the at home workout program Insanity? Remember how LONG and BRUTAL those workouts were? Remember when T-25 came out and was a GODSEND!? Well in our love/hate relationship we are back on the LOVE side with him and his new 30 minute, Insanity Max 30 program. I used to love cardio workouts like Turbo Fire and Focus T-25, but I get bored FAST with programs, so it's nice to have a new one to try. We got a sneak peek at our leadership retreat and let me tell you, this one is going to be a challenge BUT an amazing one! The key is to compete with yourself and to push yourself further each day and achieve some super sick results doing so!

What is INSANITY MAX: 30?
INSANITY MAX:30 is a 60-day in home workout program that pushes people to their personal max in just 30 minutes a day without the use of equipment. It makes people push as hard as they can for as long as they can until they MAX OUT ((the loin when they just can't do any more or they begin to lose good form)). They'll note their MAX OUT time and finish the rest of the workout. Every day they'll push to increase their previous MAX OUT time so they constantly progress, improving their fitness and get the full body results that are VISIBLE! The best part, unlike Insanity, MAX:30 has a low-impact modifier in each workout that is always shown so anyone at any level can modify ever move and MAX OUT without the impact to their joints.
Who is INSANITY MAX: 30 For?
This is for anyone who is looking to lose weight, tone up and get in awesome shape. It's perfect for any cardio lover, short on time and wants to feel better all around. The low impact modifier makes this program approachable to people of all skill and fitness levels. It's also amazing for anyone who wants a flexible eating plan, or anyone who does not have fitness equipment available to them!
Common Questions:
How long are the workouts?          30 Minutes
What is the schedule?                    1 workout a day, 5 days a week
How much space do I need?          Enough space to step side to side, front to back 
What shoes should I wear?            Cross trainers, tennis, barefoot or socks on carpet (NOT running shoes)
What's Included?
Base Kit:
12 Workouts on 10 Discs, workout calendar, bonus workout, simple nutrition guide, the MAX out guide, and ME as your Free Coach! Click here to order your Base Kit NOW!

Deluxe Kit:
Everything in the Base Kit PLUS three deluxe workouts, the 21 Day Fix portion control container system (a key component to success with nutrition), a Shakeology shaker cup, comfort mat, body fat caliper, ab workout and ab maximizer. Click here to order your Deluxe Kit NOW!

Challenge Pack:
Everything in the Base Kit PLUS a 30 day supply of Shakeology, a 30 day club membership, free shipping, and free instant access to My Online Accountability Support Group! Click here to order your challenge pack NOW!






Friday, October 17, 2014

I have been doing some research lately about the importance of the quality of food, and let me tell you it has been a WAKE-UP CALL! I know it can be hard to eat organic and buy the BEST quality foods possible but there are definitely some foods that you should really invest in the quality! If you can't afford to buy organic for all of your items, at least buy organic versions of these 14 foods! These fruits and vegetables rank the highest in pesticide load- hence the name the Dirty Dozen (+)

Grapes
Apples
Peaches
Celery
Hot Peppers
Kale/Collards
Strawberries
Summer Squash
Nectarines
Cucumbers
Potatoes (Sweet potatoes are considered clean)
Spinach
Cherry Tomatoes
Bell Peppers

Also, don't forget to wash your produce! Here's a simple guide to washing your fruits and veggies and making them last longer: http://bit.ly/1pMmEqA

Monday, September 15, 2014


There are so many foods that are part of a new health power-food craze like Maca, Chia Seeds and Teff, that it can be overwhelming and a little intimidating to venture out with this uncommon foods. If you're a little hesitant to trying these strange named foods but want a diet that's power packed with nutrients you can still get it with the more common foods we all know and love. It's even been proven that some of our regular go-to's are healthier and cheaper than the trendier options!

TOMATOES: Low calorie and are one of the highest sources of cancer-fighting antioxidants-lycopene. Slice them up and sprinkle them with some pepper, salt, and EVOO.

RED BELL PEPPERS: One cup has triple the amount of our daily need of vitamin C, which helps with skin and powers up your immune system. They are loaded with antioxidants and ant-inflamtory benefits. Add them to any dish, grill them up, or slice them and dip in your favorite hummus or guacamole.

BROCCOLI: We all know that Broccoli has a PLETHORA of health benefits.  It contains antioxidants, anti-inflammatory nutrients, and even aids in better heart health and bone strength. Did you know that one cup of broccoli contains as much protein, but half the calories as a cup of rice or corn? This veggie also aids in digestion and detoxification and helps alkalinize your body. (Click here to learn more about eating for balance and an alkaline vs acidic body) 

PUMPKIN: Packed with fiber, this fall veggie has 3 grams of the beneficial nutrient per 1 cup serving and clocks in at only 50 calories. This keeps you fuller and satisfied longer. Their seeds can even help your heart health and boost our mood too! But here's the real kicker, pumpkin contain more potassium than a banana making them a great post workout snack with way less sugar.

BEETS: This purple veggie helps lower blood pressure Beets are full of phytonutrients that help fight cancer, aid in inflammation and detox your body. They also help increase your stamina, so throw one in your pre-workout shake next time for an extra boost during your WOD. Don't forget to eat the greens too! Beet greens can help fight Alzheimer's and osteoporosis and boost your immune system by producing antibodies and white blood cells. Sautee the greens with spinach and Swiss chard or add them raw to your Shakeology or juice.


The bottom line is you don't have to break the bank buying into the latest and greatest power-food fads. Head to the produce section and grab what's in season and organic if possible. Don't forget to wash your produce first! Don't get me wrong, these new super-foods have incredible benefits for your body, but if you're intimidated or overwhelmed- stick to the basics and remember- the more wholesome the food, the healthier your body will be. Take care of your temple ✌️

Thursday, September 11, 2014

Pavement Progress Proof


Although it's what got me into fitness in the first place, I haven't thought about going for a run in a LONG time.  I had been overweight for almost all of my life, except for the years I struggled with anorexia. When I made it to the other side of recovery, I had gained a lot more weight than just the recommended amount. I went from underweight to overweight, (you can imagine what that does to a girls self esteem). It was then that I decided to register for my first race.

My brother and sister-in-law had been living in Texas for three years at the time and invited me to run a half marathon in Austin. It was a great idea to get me out of my recovery funk and get me involved more in running. I began training and fell in love. The best part about races, to me at least, is that it's not about competing with other runners, it's competing with yourself. For the first time I wasn't comparing myself to others, I was comparing myself to my previous time. (Hence the term: Personal Best). Since that first 13.1 mile race, I have ran in eight other half marathons. For years I considered myself a runner. I loved everything about it, especially being outdoors. BUT anyone who runs long distance knows how time consuming training can be. 

Between being a student, working full time, becoming a coach, and still having time for personal relationships, carving out more than an hour for fitness wasn't doable. That's when I really dove in to my at home workouts. They were short, effective and ANYTHING but boring. I've used programs like P90X3, Focus T25, The 21 Day Fix and now PiYo. All of them are effective but I've still had the itch to run.  Now that we're heading into the fall (my favorite running season in Michigan), I know that I'll want to hit the pavement more.

Today's weather was perfect to head out. So I laced up my trusty Brooks Running Shoes, grabbed my favorite Nalgene water bottle (in Empowered Blue of course), my headphones and headed up to my favorite running spot across from my old High School. (Insert thoughts of nostalgia) This was my first time running in 16 months. Yes, over a year. I clicked on Map My Run, pressed play on my Spotify playlist and started my LONG overdue run. I started off strong. To be honest, my main goal was to get through a mile without stopping. Before I knew it I was 2.5 miles in and felt great. I didn't want to strain my muscles, after all it's been over a year since I ran, so I decided to stop at a 5k (3.1 miles). I pressed stop on the app and checked how I did. Turns out my at home programs have been paying off. I managed to pull off an 8:42 pace, not too shabby! That's faster than I have ever ran in my years of me considering myself a runner. 

It's crazy to think that working out at home, no gym- no running, has exponentially helped me in all aspects of my fitness and endurance. It felt great to get back out on the pavement and just run. I can already tell that my quads are sore and that my tendonitis in my ankle is acting up, so I'm definitely going to be doing PiYo tonight to keep from being sore tomorrow. As I've come to learn, flexibility and strength training are any athletes best friend.  With that being said I think it's time to find balance with my life and favorite fitness activities, Running in the morning with some PiYo in the evenings. Needless to say, I am one happy athlete, and even better, I'm one happy runner. 

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