T25 - Week 1 Women's Progress Update - Meal Plan for Week 2

I got through my first week of Focus T25 and I absolutely LOVE this program.  I did it back in August of last year thru October and had great results.  And I have to be completely honest with you...I'm far from perfect in my health and fitness journey.  Although I have been consistently working out and eating clean, I have also been going through some different sort of health problems over the last couple months.  This has caused me a lot of stress and while I thought I had been eating perfectly, now that I step back and look at it, I realized that I had gotten more lazy than I thought and was adding little indulgences here and there and as a result...gained some weight I wasn't happy with!  Can you relate?  Well...I'm just like you!  I'm not perfect...I'm still on my journey and just a real life human who slips up from time to time!

So, side tangent completed...back to my Week 1 T25 update!!

Like I said I LOVE this program...Here was my week schedule:

Monday: Alpha Cardio - This is just a fun workout...it goes fast and is high paced workout.  There's a lot of jumping but Shaun T gives you a great modified version of each move.  Let me tell you...my calves are really tired after this workout!

Tuesday: Alpha Speed 1.0 - Ok I think this is seriously one of my favorite of his workouts!  Speed 1.0 speaks it all!  It's fast but it's great because he mixes in stretching and stability throughout this whole workout!  So after being sore, it feels really great to stretch within the workout!

Wednesday: Alpha Total Body Circuit - I'll be honest...this one is tough.  It's not my favorite, but I do like it.  However, it is hard and I'm really tired and sore afterward!

Thursday: Alpha Ab Intervals - I love working my abs and this is a great one to do this.  Shaun T is all about the CORE throughout this entire program and he really focuses on reminding you to "focus" on your core and tighten your core.  This is a mix of ab work and intermittent cardio bursts!  Super fun!

Core Focus - T25

Friday: Alpha Lower Focus & Alpha Cardio - DOUBLES DAY!!!  Yes...you have a doubles day!! It's tough but totally doable!  However, I was really tired doing the Alpha Cardio for the 2nd workout, I had to modify some of the moves because I was sore and tired but I got through it and finished week 1 of T25!!  Wahoo!!




I stuck strict to my meal plan, and allowed a "cheat meal" for Saturday night.  I was perfect on my meal plan throughout the day and at dinner had the appropriate portion sizes of each of my food items, but then added in 4 oz of red wine!!!  YES ONLY 4 oz...I even measured it out!  That is SHOCKING for me to measure it out, but I did...then I was done when the 4 oz was finished!!  It felt really rewarding to only have what I portioned out!

I also stayed committed to drinking my Shakeology each day...which, I've got to say, WOW what a difference that makes throughout the day.  I had run out of it for a couple weeks and started back up with it and I notice such a difference in my cravings throughout the day, they aren't there as much as they used to be, and for my energy level, I don't get that 2pm slump like I noticed myself getting when I wasn't drinking it for those 2 weeks.  It is amazing the difference that Shakeology has made for me each day!!  LOVE LOVE my Shakeology.

Strawberry Shakeology

Results of week 1:  3 pounds lost!!  Whaoo!  I don't expect that to happen each week, I think it was a lot of water weight, however I'm happy that it was like that!

So here's to another great week starting this week!  I'm geared up and ready to go strong this week, sticking to my meal plan and workout plan!

Week 2 Meal Plan for Focus T25

 

You can find these recipes HERE!

Also you can find more meal plans HERE!

If you'd like more help with meal planning email me and I'd be happy to get you some help planning your meals!

I only have a few spots left for my Summer Slim Down Challenge, if you are interested in being a part of the accountability group that will help get you the results you are looking for before the start of summer fill out this application below to be considered!

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21 Day Fix Clean Seasoning Mixes

Have you ever noticed that seasonings are full of sodium and chemicals?  If you can make your own it is so much better for your health and not so much sodium!!  Usually ends up being cheaper too!

I've been looking for a "clean eating" taco seasoning for quite some time now...and I finally found one I love!!  These are all taken from the nutritin guide of the 21 Day Fix! 

So you can use this for your tacos and anything Southwestern/Mexican!!

21 Day Fix Southwestern Seasoning


21 Day Fix Southwestern Seasoning

(Clean Eating)

• 1  Tbsp chili powder
• 2  tsp  ground cumin
• 1  tsp coriander
• 1/2  tsp onion powder
• 1/2  tsp garlic powder
• 1/2  tsp dried oregano
• 1/2  tsp smoked paprika
• 1  tsp sea salt

Mix all the ingredients together.  I made a large batch so that I didn't need to make it each time.  Taco Tuesday is something that happens each week for us!!


21 Day Fix All-Purpose Seasoning

• 4 tsp onion powder
• 2 tsp garlic powder
• 2 tsp. mustard powder
• 1/4 tsp dried thyme
• 1 tsp sea salt

Mix together and use on meats or grains!


21 Day Fix Mediterranean Seasoning

4 Tbsp dried parsley, crushed
4 tsp dried onion flakes
2 tsp dried basil, crushed
1 tsp ground oregano
1 tsp ground thyme
1 tsp garlic powder
1 tsp sea salt
1/4 tsp ground black pepper

For more clean eating recipes click HERE!

Black Beans and Rice

I love Mexican food…and I love EASY meals too!  When you combine them together, it's all the better!  You literally can't go wrong with black beans and rice and there are so many different ways to eat them…not to mention it's an inexpensive and meatless meal!

These ingredients I don't have them measurements for everything, it's kind of a "to your taste" type recipe.  I usually will soak dry black beans for a couple days and then cook them all day in the crock pot with seasonings.  My family eats a lot and we always love leftovers, as they make for perfect lunches the next day!

Ingredients:

• Brown Rice
• Dry black beans (1-2 cups depending on how much you want left over, soak them over night or for a couple days, changing the water at least once a day)
• OR if you prefer to use canned beans then a couple of cans will do the trick!
• 1/2 tsp extra virgin olive oil
• 2 tsp chili powder
• 1-2 tsp of ground cumin (I love cumin so I tend to put closer to 2 tsp)
• 1/4 tsp ground coriander 

You can do so much to this recipe.  You can add fresh corn to the black beans or as a topping.  Mix in salsa to the black beans or just top the beans with salsa.  Add low fat cheese, guacamole, non-fat plain greek yogurt (in place of sour cream).  You can also add this to a tortilla!

We like to serve this just over the brown rice and top with cheese and guacamole and some salsa!!

Enjoy!

Clean Eating Black Beans and Rice

21 Day Fix Tips for Higher Calorie Groups

I was chatting with one of my challengers who is getting ready to start the 21 Day Fix.  As she was going through her meal planning she texted me back and said how challenging it was for her to get all of her containers scheduled in for the day.  She is using the "special chart" that is for the 2300-2499 calorie range.  This range is going to be for people who have a larger amount of weight to lose and need the extra calories until you reach a lower number of weight and can drop your calorie range down to the lower group.

For those of you who are on the higher side of calories needed throughout the day, here are some tips for you as you are planning your meals so that you don't feel like you are eating ALL day long, and tips that will help you get all your containers in thru the day!

For example, you are going to eat more of:

Green containers: veggies
Red containers: protein
Yellow containers: grains/carbs
Purple containers: fruit
Teaspoons: healthy fats

Some of you may be thinking..."This is a TON of food, how can I lose weight eating so much?"  Well, your body needs calories in order to burn calories and fat!  So if you have been trying to lose weight by not eating much, you're probably putting your body into starvation mode and it is clinging on for every last calorie you put in your mouth and storing it as fat instead of using the calories you eat to get your metabolism working properly to burn fat!

So, how do you go about eating this much food in one day?  Well, there are some tips and tricks I can tell you, but, if you have some tips that have worked for you I would love for you to share those with me in the comments below and I can even put them into this post!!

Tip #1:  Shakeology (with fruit and veggies)

Shakeology is such an amazing meal replacement that has so many added benefits (weight loss, curbed cravings, increased energy), but it is also a great way to get some of your added containers into your day.
For example:

• Add fruit (purple container) into your shakes to make it more flavorful and diverse each day!  This is an easy way to use up some of those extra purple containers and will make you not feel like you are constantly eating!
• Add veggies to your shakes (green container):  You have a lot of green containers that you need to fill thru your day.  This is another great way to get your greens in...throw it in a Shakeology shake or blend it up for a "green smoothie".  You can easily add spinach into a shake and it won't effect the flavor too much.  See how you like it, but it's a way to not have to eat "one more salad!".
• Along the same lines as the Shakeology is a "Green Smoothie".  This is a great way (and one of my favorite ways) to get my greens in for the day! Sometimes I just don't like eating my veggies...so I blend them!  Try this for a snack or along with a meal!

Tip #2:  Getting in your "teaspoons"
I know the upper calorie plans call for 6-7 "teaspoons" which are going to be your oils and nut butters.  Now, my thought is that a perfect world where calories didn't matter, is that you would be able to eat peanut butter like it were veggies!!  LOL.  However, I'm sure most of you want a little variety from the nut butters.  Hehe.

Coconut Oil

This grouping you can use coconut oil and extra virgin olive oil...this is a great thing to add into your foods or your salads.  I have really started using coconut oil with so many different things I cook with, Autumn Calabrese is a huge fan of coconut too. I would suggest looking into the benefits of this and how to use it. 

Nut Butter

But back to the teaspoons.  You can obviously use nut butters on fruit, in your Shakeology or smoothies.  This makes your smoothies creamy and super yummy!!  Another thing you can add to your Shakeology or smoothie is coconut oil!  You'll get all the benefits of the coconut oil without having to just eat it!


And of course, getting your olive oil is easy by using it for salad dressings or sauteing your veggies. 

Tip #3 Green containers - veggies
Ok, so we have discussed a few ways above to sneak those veggies into your day.  But some other ways to try and get your veggies in…

Salad: use 1 green container for spinach and a 2nd for chopped veggies
Hiding your veggies:  Have you ever tried to "hide" the veggies in meals so your kids will eat it?  Well, same type of thing here.  Often time, I will be making dinner and throw an a few handfuls of spinach chopped up very small and when it's cooked into the ground turkey or burgers or even your brown rice or quinoa, you can't taste it. (Also, check out this amazing quinoa salad that uses a lot of veggies and is so delicious). So if you can find ways to "hide" your veggies.  Or even pureeing your veggies and mixing them when you make different meals.

Quinoa Salad

Sneak your spinach into any food!

Spinach I think is a really great one that you can hide or use a lot!  Also I like to saute it or throw it into my eggs for a little spinach and egg omelet.  Cooking spinach down makes it so that it seems like you don't have to eat as much.


I know it can be challenging to get all your containers in for the day if you are at an increased calorie range.  If this seems to get hard and challenging for you, I would love to be your coach and help you get amazing results and work together to get you down to a lower range of calories so you don't have to eat quite as much throughout the day!!

If you do want some extra support through your 21 Day Fix journey, fill out the application below to be considered for my upcoming challenge group with the 21 Day Fix!  I'd love to help you through your health and fitness journey!  You will get the personalized support and accountability you need to lose the weight, get healthy and in shape!  Today is YOUR day to get healthy!!

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