Prep and Plan... 21 Day Fix Extreme & Meal Plan!

Wahoo!  This day is finally here!  The anticipation of the 21 Day Fix Extreme has been huge over the last number of weeks!  Well, my copy came last week in perfect timing as I was finishing up my 60 days of Insanity Max:30.  (I'll update on that later)  So I finally had some time to sit down and plan for my first week of the 21 DF Extreme!

It is time to dig in and start planning!  I am going to be 100% honest with you.  My nutrition has been less than par during my 60 days of Insanity Max:30, I really was not proud of my results (or lack thereof!).  Mentally I was focused with the workouts but not at all with the nutrition...and it showed (or didn't).  So, I have decided to really give this my 100% commitment to the program and to myself!  Let's face it...I'm human, just like you, I have my "moments" that I'm not proud of and that I slip up on!!

BUT...I'm focused and ready to go, 100% all the way committed to the nutrition and fitness!  Really when it comes to committing to something it is a MENTAL game!  I truly believe this.  I know this makes a huge difference in my success, no matter what it is!  So I've mentally prepared myself to succeed...and telling myself I will succeed!

I prepped this weekend with my pictures and measurements taken.  I've shopped for all my groceries so that I know I have everything I need to be successful!!

So...let's get started!  My official start date is today, Monday...There are 2 different options in the nutrition guide that you can choose from.  The regular 21 Day Fix Extreme nutrition guide and then the Countdown to Competition.  This is an EXTREME nutrition plan.  Mentally...I'm not there yet!  I'm going to do the regular 21 DF Extreme nutrition to begin!!

I've prepared my meal plan for this first week...here it is!  I've made it simple to follow, simple recipes to ensure my success.  When I get "complicated" with my recipes then I tend to get messed up!  The other thing I have decided to use is an app tracker for the 21 Day Fix.  There are a few out there that you can take a look at.  For me...I decided to try this out.  I always have my phone with me, so that's not a problem.  If you don't want to buy an app, there are trackers you can print off from beachbody.com.

However...no matter how you track your nutrition, I highly encourage you to first make a meal plan.  I've found that the times I have the best success is when I've got a meal plan for the day (I make it a week at a time).  I know exactly what to eat and what not to eat.  I'm using my containers to make sure I have to correct sizes of each food.  Make sure you track your food, this WILL get you the best success possible!!

For the workouts, I'm starting off with a light and heavier pair of weights.  I'm starting with 5 lb weights and 8 lb weights.  I'll see if I need to adjust as time goes on.  I haven't used weights in my workouts for at least 60 days now, so I'm getting back into that!  I'm also going to be doing the 10 minute Hardcore (ab workout) 3 times a week!

21 Day Fix Extreme Nuts and Bolts... this is extreme fitness, extreme nutrition and you'll need to be focused and ready to commit to your nutrition and workouts!  You're not going to find cheats, treats or extra snacks on the 21 DF Extreme.  It is literally stripped down and you've got to be ready to push yourself to the extreme!  This will help you shed those last 10 lbs that everyone hates!!

Are you ready?  Would you like support and accountability as you go through this 21 Day Fix Extreme journey???  This is exactly what I do as a Team Beachbody Coach.  I will support you through this journey.  Help hold you accountable, motivate you and help you thru the nutrition and fitness program!  What are you waiting for?

If you'd like to be a part of my support/accountability group please fill out this application below!

3 Day Refresh Women's Update, Results and Review

The 3 Day Refresh has been out for a number of months now, and I hadn't yet tried it!  I've done the Ultimate Reset (you can see my reviews here), but had just never tried the 3 Day Refresh...Check out the full details of what the 3 Day Refresh is HERE!

So, I decided the 3 days before Thanksgiving that I would give myself an extra little boost of motivation before the temptations of Thanksgiving came upon me!

3 Day Refresh Results

I was mentally prepared to start, and I was busy on this day so it helped me not to focus on the smaller amount of food.

Here's the menu each day:

1)  Upon Waking - 8-10 ounces of water

2)  Breakfast - Shakeology shake mixed with water + 1 serving of Fruit  

     • Morning Tea - herbal or green tea (YES I had this) 

3)  Mid-Morning - Fiber Sweep (drink you mix with 8 oz of water)...surprisingly not too bad. 

4)  Lunch - Vanilla Fresh Shake (love this shake) + 1 serving of Fruit + 1 serving of Veggies + 1 serving of Healthy Fats 

5)  Afternoon Snack - 1 serving of Veggies + 1 serving of Healthy Fats 

    •  Afternoon Tea - herbal tea (optional) 

6)  Dinner - Vanilla Fresh Shake mixed with water +1 serving from Dinner Recipes (recipes provided) + optional 1 cup of organic vegetable broth.  

**The vegetable broth was SOO needed for me.  It tasted delicious and the first night I was so hungry that I actually had 2 cups of it!!

Day 1

I did get up and do a Piyo workout before I started the day...it wasn't too strenuous because I knew I wouldn't have a ton of calories.  Since you can't have coffee on this because it is a mini-detox and so that defeats the purpose.  So I did have some hot tea which helped me not to get raging headaches.  Day 1, I did have a bit of a headache but it wasn't unbearable.  I was hungry but not so much during the day, I made sure to drink lots of water.  The hardest was eating with my family because I had to make their meals and I had smaller meals and theirs smelled so good!  I was however very hungry at night.  I definitely wish the dinner was a bit larger.  I had some more herbal tea after dinner/ before bed because I was just really hungry then.  The strange thing was on the first day I was SO extremely tired.  I fell asleep on the couch while my family was watching a movie, like at 8pm...slept through the whole movie and went straight up to bed and slept all night!  That was odd!

Day 2

Doing something on the 2nd day is always easier because you know what to expect.  I was feeling better, I really didn't have too many times of being super hungry, but I kept up with my fluids like crazy!!  I'm telling you...that really helps!  Again my dinner was small, but very tasty.  I had the Stir-fry, which I do love!  I really like all the food on the program.  It's just a small amount...that's the only problem!  I am feeling a lot better and less bloated on day 2 which is awesome!!  Again, I worked out to Piyo, keeping it low impact and a light workout!  I had so much more energy on Day 2 than day 1...I didn't fall asleep on the couch super early like the first day!!

Day 3

Again, day 3 I worked out to Piyo, I really felt like I had a lot of energy in the morning when I worked out!  I felt great!  I did wake up hungry though.  I love all the shakes on the Refresh.  I forgot to have my apple at lunch (not sure how that happened), so I had it at my afternoon snack!  Again, because it is only 3 days, I'm really mentally IN IT!!  You can do ANYTHING for 3 days!  Yes, I've wanted to have bites of my kids meals but again, it's 3 days!!  So I am really excited about the results and feel so much better and less bloated!  I think it really makes a difference when you cut out a lot of animal product.  I noticed that same thing when I did the Ultimate Reset!  I did lay down for about 20 minutes on day 3 because I was really tired!  But overall, I felt good!!

FINAL RESULTS ARE IN!!!
Well...The results are in from the 3 Day Refresh!!  So I finished just in time for Thanksgiving and feel great!!  I lost 2.5 lbs and about 2 inches!!  But most of all it helped cut some cravings that I didn't want to have before Thanksgiving!  That was the main reason I did it before Thanksgiving...I wanted to make sure I stayed on track, I've been preaching it and I want to follow through on my end as well!!  So I don't think my pictures show really the difference I feel and the success I feel like this Refresh was.  I feel "tighter" all around and feel like my "love handles" are decreased and that the poofiness around my middle was drastically decreased!!  So overall I just feel a lot thinner and tighter!  I really liked these 3 days and would definitely do it again!  I feel like it helped me get out of feeling the need to "munch" and "snack".  So overall, I would totally recommend this...I don't know if I'll do this on a monthly basis, but I think it's something I will add in every couple months!  It is definitely something that you can do every single month!  Which, that's pretty cool, because you could actually do this at the beginning of every month and then use that as a jump start to stay on track the rest of the month...so you could easily lose a couple pounds each month with this!!

If you'd like to try it out EMAIL me or check it out HERE!!

Need Extra Support and a jump start after Thanksgiving??

So...Thanksgiving is only a couple days away...do you need a 3 Day Refresh to get back on track?  I've found it's REALLY good to shed a few pounds quickly and safely!!  If you're interested...please email me for more information or fill out the application below.  I have a 21 day accountability group starting on December 1st that I would love to plug you into!!

21 Day Fix Transformations

Are you interested in the 21 Day Fix??  Have you heard of it and wondered how it can work for you? Well, the good news is...it can work for you!  If you are committed to the process, committed to your health and willing to make a change in your life, it can work for you, and I am here for you to help you along the way!!

PLUS, I'm excited to announce that the 21 Day Fix Challenge Pack is on SALE this month!  That's how these transformations below did it and committed to their results!!

Meet Heather and Liz.  They are 2 of my challengers who have recently completed a couple rounds of the 21 Day Fix!  They signed up for my challenge group and have rocked it and been committed to their success and the accountability group.  They've changed their life and continue to push for their goals!  I'm so proud of their success thus far and know they will continue to reach closer to their goals!

Liz has completed a couple rounds of the 21 Day Fix and so far has lost a total of 14 lbs and over 8 inches!!  She is continuing her journey and inspiring others along the way!  Here it is...real life transformations in progress!  Congratulations!!!

Here's Heather...she is a fighter and committed to changing her health and the health and well being of her family as well!  I'm so proud of her for making this commitment to change and even though it was a big change for her, she is determined to make it happen!  After 1 round of the 21 Day Fix Heather lost 14 lbs and a total of 14 inches!!  Way to go Heather!!

Are you ready to make a change and have your real transformation results?  You can do this too!  Starting on September 15th, I'm hosting a 21 Day Challenge.  

It's time for you to commit!  

Commit to your HEALTH, your FAMILY and YOURSELF!!

I want to help YOU be successful, will you join me in the challenge?

I would love to be YOUR coach and help you reach your goals! Click here to make me your coach!

If you are interested in changing YOUR life, please fill out the application below to be considered for the 21 Day Challenge!

If you have a passion for helping, motivating, inspiring and encouraging others and would like to joint me in helping end the trend of obesity I would love to talk to you about how you can be a part of this healthy movement too!  Email me for more info!

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Ultimate Reset -- Ultimate Results! Women's Results

Well, I made it through the 21 days of the Ultimate Reset!  WAHOOO!  I'll be totally honest, it was not easy…but COMPLETELY worth it!

KEEP READING…

FINAL RESULTS AND 

PICTURES ARE BELOW!!!

Ok, I have to do a quick update on Week 2.  I'll be honest…I really wanted to journal more on my blog about my process through each day, and I didn't do that.  Started with good intentions…but life got busy and I was more determined to stay on track with my plan.

If you want to catch up on my week ONE of the Reset click HERE!
I want to update my week 2 since I didn't already do that…

WEEK 2 of Ultimate Reset
So I'll continue with my week 2 phase.  This was the DETOX phase.  And don't worry, it's not a "run to the bathroom" phase.  But you do have to drink a supplement before each meal in this phase (which I think it's not too bad!).  This was an interesting phase for me.  There was one day that I had a headache, but for the most part I felt pretty good.  I had some body aches during this phase, but they weren't too terribly bad.  However, I did feel it at the end of the day and I was achy and ready for bed.  The food continued to be delicious and just so satisfying.  I was able to really taste and enjoy my food in a way I hadn't before.

For breakfast I only had fruit, which I sometimes added a bit of an avocado just to keep my hunger away, but I didn't have to do that the entire week.  I was amazed as to how sweet and delicious the fruit tasted.

Overall, week two was not very eventful.  With a few aches and pains and being really tired in the afternoon, that was the extent of my "symptoms".

What the Ultimate Reset Did for Me!

These past 21 days have really been life changing for me…  It was a complete mind shift for me in discipline!!
 I decided to do this Reset because I felt like my body needed a break.  I had been having some trouble with some ups and downs with my weight and had put on 10 pounds.  Even thought I was working out consistently, I had fallen into some bad habits.  Whether it was munching on all the snacks in the teachers lounge, snacking on my kids food or during dinner prep, or just eating sweets or chips like it didn't matter.  I also felt like I was getting little injuries a lot after my workouts and that my body needed to just slow down and clean out.  I've never done a cleanse/detox before, so I really had no idea what to expect.  All I knew was that I got to eat food!!!  That was huge for me because I LOVE food!  I'm not one to NOT eat!

So…let's get to the fun part! 

My goals going into the Ultimate Reset…

Love the body you're in!

• Overall health and feeling better
• Develop healthy relationship to food
• Break some of my bad food habits
• Give my body a fresh start
• Get rid of GI issues, gas and bloating
• Overall better health
• STICK TO THE PLAN and FINISH!!
• Get rid of headaches
• Have more energy
• Speed my metabolism
• Lose weight and inches (not going to lie, this was a big goal)

I've really been thinking over the last couple days about this process and how I feel.  I truly feel amazing.  I am OFF of coffee (major shocker for me), I don't crave the sweets, I actually crave veggies and veggie stir-fry!  I am amazed that I could get the results I did (not by exercising) but by the foods I ate.  I believe 1000% that "Abs are made in the kitchen".  It is absolutely true!!

I believe this 1000%…abs are made in the kitchen!!

There are so many beneficial take aways from this 21 day process…here are a few:
After Results of the Ultimate Reset

• More Energy
• Increased Balance 
• Better Relationship with Food
• Sweets Cravings GONE
• Not Dependent on Caffeine (or coffee)!
• No More GI issues
• Sleep Better
• Clearer Skin
• Feel lighter
• Most of the time I am thirsty and not hungry
• Identifying my "triggers" for eating (stress, boredom)
• Lost 9.5 lbs
• Lost total of 10.25 inches

21 Days of the Ultimate Reset - RESULTS

If you would like more information on the 

Ultimate Reset click HERE!

If you are interested in doing the Ultimate Reset and getting the support and accountability throughout this program, fill out the application below.  I would love to help you on your transformation and be a part of your Ultimate Reset journey!  If you have questions please email me!

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21 Day Fix Week 2 Update and Progress - Plus Meal Plan

Week 2 is completed...week 3 begins!  

I'm starting the 3rd week of workouts and eating plan. I'm learning some new things about myself thru this process, both about my eating habits and my workout habits.

Meals

My eating habits...well, let's face it...I love my oatmeal, through and through. I've known that about myself but didn't realize how much I crave that in the mornings. When I have my oatmeal, I hate only having a single yellow serving size of oatmeal. Literally I think it's too small. So I've had to adjust to that size or use 2 of my yellow containers. But them I feel like I miss out on my other favorites like sweet potatoes and quinoa. So do I have a solution?  Not really, other than to just vary it and learn that it's a give and take for my yellow container. 

Cauliflower Rice

Although I will say that because of this "problem" with lack of yellow containers, I've learned to try new alternatives that incorporate my green veggie containers in place of the yellow containers. Here are 2 of my favorites...spaghetti squash and cauliflower rice!!!  These totally satisfy my craving to have a grain like quinoa or brown rice, yet it doesn't take away that container for the day!!  I make a big batch if these to have for the week and it works wonders!!

Meal Plan for week 3

21 Day Fix Meal Plan

Workouts

I've really had a different outlook with these workouts last week. I've enjoyed then in a new way. Even though, I'll be honest, I've struggled getting up at 5 am each morning I've pushed through it. I have literally had a conversation in my head each morning debating whether or not to get up and workout. Something like this, "oh I'm so tired and the bed feels so good" "but, I've really enjoyed the workout one I get started, it really isn't that bad, you know you should get up and workout", "oh but I am so tired", "come on you can do it...just get up"!!

Literally, I had this conversation every morning last week, but every morning the GOOD VOICE on my head WON!! I know I have turned a corner when I can say that!  So that's a major victory for sure. 

I am definitely feeling stronger doing these workouts even though the scale hasn't changed that much, I'm ok with that. This is a process and a journey and above all I am shaping new habits and new lifestyles!  

If you are looking to get started with the 21 Day Fix and get into challenge/ accountability group and start a new habit lifestyle for yourself please fill out the application below to be a part of the 21 Day Fix Group starting April 14th. You will be amazed by the results of this program. 

Here are some results of some of my challengers.

Lavonne- Week 1 results - 5 lbs lost

Jamie - 21 Day results 8 lbs lost 

Julie - 21 Day results 8 lbs lost

Sarah 21 Day results 6 lbs lost & 7 inches.

Would you like to be a part of the next accountability group?  Fill this out below!

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Week 3- P90X3 Women's Progress Update and Meal Plan

Week 3 of P90X3 is FINISHED!!  YAHOOOOO!

I couldn't be more happy that this week 3 is over.  It was the same workouts as the first 2 weeks:

• Total Synergistics
• Agility X
• X3 Yoga
• The Challenge
• CVX
• The Warrior
• Rest or Dynamix

So I didn't have any problem with these workouts, I am getting used to the routines and still enjoying them, I'm starting to have my favorites, and I'll get into that in a minute.  But it was an especially tough week for me.  

I woke up Wednesday morning not feeling well.  I had a headache and my stomach was a bit nauseated (not normal for me).  I knew it was X3 Yoga and not jumping around at all, so I decided to take a stab at it anyway even though I wasn't feeling 100%.  Now, this is not a normal thing for me.  I used to be the type of person that would look for any excuse to NOT workout.  But I have had that pendulum swing where I enjoy it!!  However, I've got to be honest with you…the ONLY reason, and I mean ONLY reason I went ahead and worked out on this Wednesday morning is because as I read through the fitness guide I noticed that it said, "if you miss a workout, you need to make that one up as well as the one you are supposed to do the next time you start working out again."  That's all it took…I didn't want to do a double day!  Isn't if funny what makes us do something?  So that's why I pushed through even though I was feeling sick.

So, unfortunately, as the day went on I was fearing I was getting the flu.  So, Thursday and Friday I DID take the day off from working out and rested and got well again.  Saturday, I was back at it but had 2 workouts to make up.  So on Saturday, I completed The Challenge and CVX.  I think those 2 are my 2 favorite workouts.  I can't believe that I'm saying that one of my favorite workouts is push-ups and pull-ups only, but I KNOW I am getting stronger through it and I love that feeling…and because it IS a challenge!!  CVX is just plain FUN!!

So on Sunday, I was completely sore from The Challenge and couldn't make up my Saturday workout, The Warrior so I did that on Monday (today) instead.

All in all, I know I'm getting stronger.  I am doing more push-ups on my feet rather than my knees every single time.  I'm able to do some pull-ups with the P90X Pull-Up Assist (this is totally awesome). My ultimate goal is to be able to just do ONE pull up completely by myself with no assist!!

I am not getting the results as quickly as I thought I would, although I KNOW I am getting stronger and have better balance.  As I am assessing my last 3 weeks, I've been totally consistent on my workouts, however, even though I have had a meal plan, I have added extra little snacks or larger portions than I needed.  So this week's focus is following my meal plan to the T with no added picking!!  (Who can relate to the picking??)

Remember…Abs are made in the KITCHEN!  It is so true…and I know it, but, just like everyone else, I get lazy with that too.  I am a work in progress and just need some tweaking along the way!

Meal Plan for this week

Nutrition is 80% of your RESULTS!!!

I will say, that one thing that has tremendously helped me these last 3 weeks, is the P90X3 Exclusive Challenge Group (accountability group) that I've been participating in.  Even as a Beachbody Coach, it's good to be a part of the challenge group too!  I have had the accountability and the support through my group that helps me along the way.  I know that I will check in each night with them and rate myself and my day and how I've done that day on nutrition, workout and if I had my Shakeology!  It keeps me going in the right direction to know that I have to answer to someone.

If you would like to have that added support and accountability throughout your health and fitness journey I would love for you to be a part of my next Challenge Group starting February 3rd.  

February 3rd Fitness Challenge Group

What is a Challenge Group?

- 60 days
- closed online support group
- motivation
- clean eating
- meal planning
- workouts
- one-on-one help from me on how to set goals, beat goals and amaze yourself!!

Take the steps for YOURSELF TODAY to get healthy!  There are 2 amazing sales right now for the month of January.  The HOTTEST home fitness program right now, T25 Challenge Pack is on SALE as well as P90X3 Challenge Pack is on sale again for this month!!

Don't miss out…this pack is exactly what you need to get started in my February 3rd fitness challenge group!  On sale for $180 and you get the fitness program PLUS on month of Shakeology for that price, plus more.  Go HERE to see everything included.

If you are interested in this group…please fill out my Challenge Group Application.  

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