21 Day Fix Extreme Week 1 Update and Review Plus New Meal Plan

I'm sorry, I know I'm a bit behind on getting this update to you!  So, I finished week ONE of the 21 Day Fix Extreme.  Let's just say, I WAS SORE LAST WEEK!!

I was so shocked how sore my muscles were last week.  I guess I forget that anytime I start a new workout, I get really sore.  My muscles get used to what I was doing and then when I change it up...Boom...they get confused and sore again.  But that's what makes them stronger!

Here was the schedule for my week and review of the workouts!

Monday:  Plyo Fix Extreme - Ok...My legs get nervous when I see the word PLYO.  So to be honest I was quite nervous about this workout.  It really pushes me out of my comfort zone and makes me work harder since plyometrics are not my go to exercise.  It wasn't my favorite of all the workouts, but I know it works my legs...my legs were definitely jello afterward!

Tuesday:  Upper Fix Extreme -  I LOVE doing arms.  I always have wanted really cut arms (I'm not there yet but working on it) and so arms days just really make me feel great!  She uses a "drop set" format with her exercise.  So, you'll do a heavier set of weights for the first 30 seconds and then drop to your lighter weights for the last 30 seconds.  By the end of the minute though you are ready to be done with that exercise.  I think it's a really great workout and YES...my arms were JELLO!!!

Wednesday:  Pilates Fix Extreme  - I'll be honest, I'm mot a huge fan of Mat Pilates, however, since Autumn adds in the Resistance Bands with this, it totally changes everything about this workout!  I REALLY like this Pilates workout, A LOT!!  It makes such a huge difference in level of workout you get when you add the bands in!  It's not boring and you come out feeling like you got a great Pilates workout!!

Thursday: Lower Fix Extreme  - UGH...I have a love/hate relationship with leg workouts.  Autumn LOVES leg days, which always scares me... I know they are the biggest muscle group so for that reason I like working them.  She actually breaks up this workout into manageable exercises.  What I DO like about it is that it's not just a "squat for a minute" type workout.  It's more interval-like where you'll squat with weights for 30 seconds and then the other 30 seconds you do squat jumps.  So each exercise is kind of broken up like that.  It makes the time go by faster and breaks up the monotony of just one exercise for a minute.

Friday: Cardio Fix Extreme - Ok...so, not the best workout for me on this day!  I am not sure what happened to me on cardio day, but I had a minor injury/irritation with the top of my foot.  Each time I bent my left foot, like standing in a high heel, then I would get this "bone pinch" type feeling.  It almost felt like the tiny little bones in the top of my foot felt twisted.  It would bring me almost to my knees when it would happen.  So, needless to say, I had to modify quite a bit on this one and my focus was more on my foot rather than the workout itself!

Saturday:  Dirty 30 Extreme - LOVE THIS WORKOUT!  Ok, honestly as I sit here and write about the Dirty 30 workout...I don't remember specifics of this workout other than the fact that going through it, I REALLY liked this workout!  It was fun, I felt like I got a great burn and it went by fast! Definitely a favorite!

Sunday:  Yoga Extreme - So, I go back and forth with liking yoga and not.  I think it just depends on my mood for that day.  I know that it's really great for stretching and balance, but sometimes I just don't feel it...I guess I was having one of those days.  There were parts of it that I really liked and I felt like I got a good stretch, but there were other parts that were a little too slow for me and I just wasn't able to get into the entire workout!  Just being honest!

So, those are my thoughts on the 7 days of workouts!  Overall, I really enjoyed last week!  I was SO super sore this week, I really didn't expect how sore I would be and how much it would be a shock to my muscles.

I'll continue week 2 as planned with all the workouts...I will be more focused on my nutrition.  I did a pretty good job overall on my nutrition.  I think there is definitely room for improvement on my end.  I did end up losing 2.5 lbs in the first week!  That was exciting!!!

PB & Strawberry Oatmeal - A Favorite 21 DFX Recipe

Here's my meal plan for this week.  I made some adjustments on when I eat particular things like my protein.  I found that when I had a snack with protein in the morning I was actually more hungry throughout the day.  So I have tried playing around with the time of day that I have certain food groups to see if that makes a difference in my hunger when I'm most likely to "crave" foods!!

21 Day Fix Extreme Meal Plan Week 2

If you are looking for support,  accountability and motivation through your journey on the 21 Day Fix Extreme and you do NOT yet have a coach, I would love to be your coach and help walk you through the meal plan and nutrition guide as well as give you support throughout the 21 Days!  If you would like this, then please fill out the application below to be considered for my next accountability group!!  I look forward to helping you through this 21 Day journey!!

If you do not have a coach and would like ME to be your FREE coach click below!!

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!

21 Day Fix Extreme is HERE...Get it now PLUS my support!

It's FEBRUARY!!!  Can you believe it?
The LAUNCH of the 21 Day Fix EXTREME is HERE!!!

It is finally HERE and ready for YOU!!!  To check out all the promotions surrounded around the 21 Day Fix and 21 Day Fix Extreme click HERE!!

I want you to know that I am here to support you in any way that you need!  I have accountability groups starting on February 9th for the 21 Day Fix Extreme and February 16th for any other program (not the Extreme!).

What is a Beachbody Challenge Group?
Basically, a challenge group is an online private Facebook group used for daily motivation, support, and encouragement to help you reach your health and fitness goals and stay committed to the decision you've made to become healthy and fit.  You will receive daily motivation and tips to keep you encouraged and accountable.  This is a way to offer amazing peer-to-peer motivation and support with people who are going through the same fitness programs and changes as you!  Most importantly, the accountability this group brings is the KEY to your success!  Let's face it, it is hard to stay on track by yourself!  So why not join together with other people with the same goal of losing weight, getting in shape and becoming more healthy!

How do I join a Beachbody Challenge Group?

Ready to commit 100% to your health, fitness and nutrition?  If you're ready to join a challenge group and get support and accountability and motivation, then fill out the application below so we can discuss YOUR goals and find the best fitness program for YOU and get you added to the next Challenge group!

Accountability + Motivation + Support = RESULTS

What are the Requirements to Join the Challenge Group?

Your commitment to the group is key to your success!  I am committed to your success and helping you reach your goals, but it's a 2 way street! 

What is Required to be a Part of the Group?

In order for you to be a part of either the 21 Day Fix or the 21 Day Fix Extreme groups you will:

1)  Need to make me your Coach.  

2)  Fill out the Challenge Group Application (or below) to be accepted into the Challenge!

       • 21 Day Fix Original

       • 21 Day Fix Extreme

3)  After you fill out the application, I will get back in touch with you within 24 hours...I will make sure you have all the information needed to be a part of either group!

BONUS-- Go to my Facebook Page and "LIKE" for extra daily motivation!!

REQUIREMENTS: You must be doing a Beachbody Fitness Program AND 

drinking Shakeology for the length of the Challenge.  

**You will replace 1 meal a day with Shakeology for the next 30-60 days to give your body 1 meal that is supercharged with ingredients that will give you natural energy, cravings will be curbed and you will stay full for at least 3 hours... its equivalent to 6 salads in one meal.**

So are you IN??  Are you READY to make a CHANGE and have ACCOUNTABILITY  and SUPPORT throughout your journey in 2015? 

Halloween Candy DETOX & The 3 Day Refresh!!

Halloween is ONE short week away!  Can you believe it?  We are officially into the season of holidays, one right after the other.  Which also means TONS of TEMPTATIONS!!!  It starts off with the loads of candy with Halloween and continues with mounds of food for Thanksgiving and then on to Christmas with more food and Christmas cookies galore...not to mention the snacks and treats in every office and teachers lounge!!  We literally can't get away from it!  It's no wonder why Americans will gain on average around 5-8 lbs between now and the end of the year!

Do you want to fall into that statistic??  OR...do you want to start off your season the right way, learn to enjoy your special treats and holiday fixings in moderation and come out of this season maintaining your weight?

It's not about giving up everything you enjoy thru the holidays, it's about changing your thinking and only choosing what you really want! 

Post Halloween Candy Crusher, 3-Day Refresh with Shakeology and Clean Eating!

So what is this Candy Crusher all about?  Well, starting on November 3rd we will start the 3 Day Refresh and then move straight into 30 days of Shakeology and Clean Eating.  My hope for you is that you can have the tools necessary to stop the excess weight gain often put on this time of year!  Why not start NOW instead of January 1st watching what you put into your mouth.  You'll learn how to successfully get through the holiday season, not by being "perfect" or not able to enjoy your favorite foods, but how to survive the holidays and be able to pick and choose what you love most!

So what is the 3 Day Refresh? The Refresh is a Team Beachbody Product that is meant to be a healthy alternative to cleanses that are on the market that really don't contain nutritional value.  For example, the juice cleanses, the various fasts, extreme cleanses, they really aren't the best option for you.  The Research and Development team really wanted to create a product that gives an alternative to these cleanses that will provide proper nutrition and was safe and effective at helping you with rapid weight loss!

3-Day Refresh + 30 Days of Shakeology and Clean Eating

What comes with the Refresh Kit?  With the basic Refresh kit you get 3 Shakeology packets, 3 packets of the Fiber Sweep, 6 packets of the Vanilla Refresh, a nutritional guide and program manual.

How do you do the Refresh?  You drink a Shakeology Shake for breakfast with a serving of fruit from the book.  You get to have the Fiber Sweep as your mid-morning snack and water.  At lunch you'll have the Vanilla Refresh Shake with a serving of veggies, fruit and good fat.  For Dinner the Vanilla Fresh Shake with a meal choice from the nutritional booklet!!  You can drink green tea and water but avoid all processed foods, canned fruits and veggies, sweeteners and dairy.  You are truly cutting back to the basic to cut the bloating and help you lose weight!!

Then from there we will head straight into learning how to keep your success of the 3 Day Refresh and start clean eating and drinking Shakeology every day for 30 days!  Workout is optional and suggested during these 30 days.  Even getting out there and doing 20-30 minutes of walking would be great!!

3-Day Refresh Results

Are you ready to take control of your Holiday Season and start it off right? Don't let it come to the end of the year and find that you are 8 pounds heavier than you were right now! 

 Commit to yourself today!  

Join me in the POST HALLOWEEN CANDY CRUSHER 30 Day Group!!  

To be a part of this group please fill out the application below.  

Group starts November 3, 2014, don't delay!!

Online contact and registration forms from Wufoo.

FREE 7 Day Clean Eating Support Group

Have you ever heard of Clean Eating?  Do you know what it is?  No, it's not making sure your food is washed well (although you should do that!!).

If you would like some detailed information on "What is Clean Eating" click HERE!  This will give you some background on what it is!

You are INVITED to join me for a FREE 
7 Day Clean Eating Group Starting on June 30th!!  

Join the 7 Day FREE Clean Eating group!

I've been eating clean for almost a year now.  I had always eaten "pretty healthy" but didn't realized what a difference I felt when I really started eating clean.  It gives me more energy, I find that I can eat MORE food because of the choices I make when eating clean.  It has changed the way I feel about food and the way my body feels.  I notice when I have a cheat meal, or something my body is not used to, my body lets me know!!

Have you ever noticed that the foods you eat have a direct impact on how you feel?

If you have ever wondered what clean eating is all about then this group is perfect for you!

Starting on June 30th I will be teaming with some other coaches to teach YOU the basics of Clean Eating in a 7 day accountability group!

Come on...it's only 7 days!  Are you going to join in on the FUN...What do you have to lose?

Here's what you need to do...it's simple.  

1. Click HERE to create a FREE Beachbody account, I will be  your coach and help you through this process.
2. Email me requesting to be a part of the 7 Day Clean Eating Group starting on June 30th!

That's it...those are the requirements for this group!  

I can't wait to have you be a part of this group and get a 7 day start on changing your life through clean eating!  

Let's do this TODAY!!!