21 Day Fix - What you should know

The 21 Day Fix is my SOUL MATE workout. I loved the workouts, the eating plan, and the results I got... and the results that everyone else in our accountability groups has gotten has been INSPIRING to say the least!!

Before we get to the results, let’s talk about the program.

SHORT VERSION >> the 21 Day Fix is a fitness and nutrition plan that you do for 21 days. The workouts are 30 minutes long & rotate through 8 workouts, and the eating plan is portion controlled and SUPER easy to follow. Really I feel like this program takes a lot of the guesswork out of eating healthy and exercising which means YOU see success because you aren't frustrated or worn out on not seeing results.

Let’s break it down….

{{the workouts}}

Total Body Cardio Fix

Upper Fix

Lower Fix

Pilates Fix

Cardio Fix

Dirty 30

Yoga Fix

10-Minute Fix For Abs

You will need 2 sets of dumbbells(1 heavy pair & 1 lighter pair) or resistance bands and a yoga mat. I started with 5 lb & 8 lb weights, and moved up to 10s and so on! Dirty 30, Lower Fix, and Upper Fix are probably my FAVE days... leg day is the one you will love to hate ;)

Along with the workouts, there is an eating plan which is where the MAGIC happens. 

The program comes with tupperware type containers to portion out your food. Based on your weight and other calculations, you are given the amount of each container you are to eat each day! They LOOK small but it equals out to MORE food than the average person eats because it has higher nutritional value :)

The containers are as follows…

Green- Vegetables

Purple- Fruit

Red- Protein

Yellow- Starch/Carbs

Blue- Cheese/Nuts

Orange- Dressing/Seeds

There’s a list of approved foods for each of the containers. They’re all whole foods and nothing super processed, but still allow for PLENTY of flexibility! If this part seems intimidating, it's NOT because I'll be helping you figure out your containers and meal plan! I've done this a few times and I'm completely willing to share my tips, tricks, and recipes.

Here are my results from the program! Although I DON'T remember the weight lost, you can SURE see the inches are gone!! This was JUST from cleaning up what I was eating and committing to 30 MINUTES per day.

Although you CAN have goodies like WINE, CHOCOLATE, and DESSERT while on the 21 Day Fix.. it definitely teaches the power of moderation! Since I drink my chocolate shakeology every day, my sweet tooth cravings are held wayyyy back BUT I do still enjoy my wine HAHA!!

Beachbody on Demand. What IS it?

Netflix was a HUGE distraction for me. It kept me away from goals, stole a lot of my time, and encouraged me to stay cuddled up doing nothing FAR too often.

It was like a bad boyfriend! Or a bad roommate.

So we split up ;)

BUT my new love is here!! I promise this one is ACTUALLY good for me. And it will be GREAT for YOU, too!

Right?! Beachbody on Demand launches TODAY! This is going to SAVE my workouts when I'm traveling. For the most part, I'll only need to take my resistance band. Then I'll be able to do my workouts right in my hotel room!

How can it help YOU?

- affordable at ~$3/week (billed $38 quarterly!)

- new programs added every month

- variety for hybrid workout programs

(for those of us with short attention spans)

- stores your PURCHASED programs, too!

- no more hauling DVDs

- no more wondering what to do in the hotel gym

- EXTRA videos and training materials from top trainers!

- saves precious room in your carry-on

- the BEST part? Me as your FREE coach!

I'm going to be running a special "travelers" challenge group SOON! I know so many of my friends are ALWAYS on the go, whether it be plane, train, or car. I want to give you the support and accountability that you need to FINALLY feel like yourself again. Or to feel better than you have EVER felt before!

The BEST VALUE that I can offer you is 3 MONTHS of Beachbody On Demand + 30 days of Shakeology. This gives you the BEST support in getting your nutrition under control AND your choice of any workout program that is currently on BBOD! (P90X, X2, X3, Insanity, TurboFire, 10 Minute Trainer, Brazil Butt Lift, ChaLEAN Extreme, etc!). OH, and new programs will be added every month!

You can invest in YOU and your challenge pack here! But also shoot me a message on Facebook so I can hear about your GOALS, and what you need from me to help you SUCCEED! If you want to chat first, go ahead and sign up for a completely free, no strings account so I can get you added to my inbox!

So what do you GET if you want to try Beachbody on Demand with Shakeology?

- One on one support

- Accountability groups

- On-the-go meal plans & recipes

- Encouraging community

- Life changes that you NEED & WANT.

How great would it be to have a community of other dedicated travelers to learn tips & tricks from? And to help keep you on track towards your goals?

Accountability is a HUGE reason that you will see success!

**If you're already on Shakeology HD with me, you can just make sure you are a paid Club Member or upgrade by clicking this link! That will give you full access to #BOD.

Buffalo Chicken (or turkey!) Meatballs

Could you do me a favor?

If you make these Chicken Meatballs again after today, box a few up, throw in a freezer pack, and send them my way?

Thanks, I knew you were a good friend!

They’re really (and I mean REALLY) good. Moist, crisp on the outside, full of flavor, and covered in buffalo sauce. Swoon! Adapted from skinnytaste.com. She’s got GOOD stuff guys. Go check her out!

Here’s what you will need:

- 1 1/4 lb ground chicken or turkey (I used turkey cuz it’s what I had)

- 1/4 c. bread crumbs

- 1 large egg

- 2 scallions (which I didn’t have, I just added onion powder)

- 1/3 c. minced celery

- 1/3 c. minced carrot

- 1 clove crushed garlic

- salt & peppa to taste

- 1/3 c. Frank’s hot Sauce

I had frozen turkey patties on hand, they worked nicely for this.

Put it all in a bowl together. (minus the hot sauce).

Moosh it on up until everything is well-blended. Use your hands. Or a spoon if you want to be civilized! Oh, and preheat your oven to 400 before you get your hands all gunky in the next step!

Mmmmmm, smells delicious.

Roll it up into, well, balls. Approx. 25 to keep ‘em even and such. Place them on a non-stick cookie sheet, lightly oiled. Or use tinfoil for easy clean-up because “ain’t nobody got time for that”. Place in the oven at 400 for 16-18 minute or until golden and ya know, not raw.

Take a deeeeeeep sniff of them as they come out of the oven. Then throw them in a bowl and swirl it around until their covered.  Try to not to get too enthusiastic with your swirling.

Garnish with celery leaves, add a greek yogurt dipping sauce, and voila, the masses will love you.

Buffalo Cauliflower Bites

Super Bowl Sunday!

It's finally here.

Don't get me wrong, I probably could not care less and I don't have TV so I won't be watching it today (I will however watch all of the funny commercials online!).

I'm excited for all of the recipes and food that people will be sharing!

Today I'm hanging out at home, working on challenge groups, and catching up on homework, so I'm making a few small batch versions of my favorite "tailgating" foods!

Ignore the crappy photo, it was girl's night and I almost forgot to snap a pic :)

First up, this yummy Buffalo Cauliflower. It. is. delicious. Especially as a substitute for chicken wings! It's not only a much CHEAPER option for those of us on a budget, it also saves some room for the buffalo ground turkey meatballs I'll be sharing later ;)

Okay, I love buffalo sauce and spicy things. Don't judge! I also made a few barbecue sauced versions for my roomie, because she can't handle spicy!

Ingredients

• 1 head cauliflower; chopped into bite size piece
• ½ cup flour
• ½ cup water
• Pinch of kosher salt
• Pinch of garlic powder
• Non-stick spray
• ***Sauce***
• 1 tsp. butter, melted
• ½ cup Frank’s Red Hot sauce

Instructions

1. Preheat oven to 450F.
2. In a small bowl, combine bflour, water, garlic powder and salt. Mix thoroughly with a whisk.
3. Dip cauliflower pieces in the batter until coated evenly, then place on a lightly greased, non-stick baking sheet.
4. Bake for about 10 minutes or until the batter hardens, then flip with a spatula and bake for another 5 minutes.
5. Whisk together Frank’s Red Hot sauce and butter in a small bowl.
6. When the cauliflower is finished, take a plastic pastry brush and evenly brush each piece with the hot sauce mixture (or just throw 'em in the bowl with the sauce and lift out with a fork haha)!
7. Bake coated cauliflower for an additional 8-10 minutes, or until cauliflower is crispy, and sauce looks absorbed.
8. Remove from oven.
9. Let cauliflower bites cool for a few minutes before serving.
10. Enjoy!

Yummy Chocolate Mug Cake

Guys. Gals.

Stop what you're doing and go make this mug cake!

• 3/4 scoop Chocolate Shakeology/protein powder
• 1/2 tbsp sweetener of your choice
• 1/4tsp baking powder
• 1/2 tbsp cocoa
• dash of salt
• 1 medium egg
• 2 tbsp milk or water
• optional PB

But really, is Peanut Butter ever optional?

Mix all of the dry ingredients in a mug. Mix in egg and milk/water until well-blended. Drop in a scoop of Pb in the center!

Microwave for approx. 60 seconds. It's done when it pulls away from the sides a tiny bit!

Sprinkle with dark chocolate chips. Demolish. I mean, enjoy!

** p.s.- I forgot the sweetener and it was still yummy. Especially when you get to the gooey peanut-butter inside. Swoon!

1.5 red + tsps for however much PB you use!

FREE Fitness & Lifestyle Coaching

I wanted to take a minute to invite you. To invite you to join on this incredible journey that I'm on! Throughout the last few months of my fitness and soul-searching journey, I realized that I have only begun to learn about myself. I have realized things about my communication styles, my personality, what drives me. I have had to take a HARD look at why I have problems committing yet at the same time I have problems OVER committing. 

I have had to step back and realize that FAILURE isn't what I should be afraid of; I should be afraid of not ever trying.

With that, my fitness journey has begun to change my life. I've had to learn commitment, dedication, and how to be incredibly raw & honest with myself about what the REAL problems were.

Dedicating myself to taking care of my body + my mind has improved my relationships in so many ways. It has improved my thought processes, my relationship with God, my love for my family, and my respect for myself.

I want to invite you. I want to HELP YOU take the first step. 

You just have to have a little faith. Sure, faith in me. But more importantly, faith in yourself.

If you aren't there yet, we will work on it.

I want to invite you to use EXERCISE to respect your body while having a COMMITMENT to heal your mind, too.

Please sign up at this link for a completely **free** account so that I may contact you via email to chat about HOW I can help you.

What would make you ready to take the first step to change your life?

3 Day Refresh RESULTS

My 3 Day Refresh results are EXCITING!

Before I share the numbers, please know that the 3 Day Refresh isn't the easiest thing to do, but it is WORTH it. And here is why:

- I didn't have nearly as many food cravings at the end of the Refresh.

- I proved to myself that I eat more often out of BOREDOM than HUNGER.

- I felt SEXY as all get out on Day 4. Flat tummy, energy, + good sleep = happy me!

- Most importantly, I felt in control of FOOD for the first time in a long time.

Overall, it was the perfect way to start my 21 Day Fix Challenge Group heading into the new year! There were plenty of times when I wanted to quit. Luckily, I had an accountability partner doing the 3 Day Refresh with me over the weekend which (honestly) may have been the only thing that kept me going through Day 2. I was SO INCREDIBLY PROUD of myself AND my accountability partner for sticking through the 3 days even with the temptations of barbecues, home cooked meals, and traveling.

The hardest part of the Refresh for me was during Day 2. I went home for the weekend; it was SO hard to say no to my mom's delicious food! But when I told her what I was doing, she fully supported me and that was a great feeling. So tell your friends and family that you are on the Refresh so they can lead you away from temptation!

While I was at home on Day 2, all I could THINK about was binge eating so much food after Day 3 was done. I was picturing homemade stew, sausage gravy, biscuits, ANYTHING. I wanted to eat it all! But when I woke up on Day 3, I had NONE of those cravings. When I woke up on Day 4, I had two bites of 'bad' food, and didn't even enjoy it. It was a great feeling knowing that FOOD didn't have power over me anymore!

I also experienced headaches in the afternoons while on the 3 Day Refresh. Typically, they happened not long after I drank the Vanilla Refresh and gradually lessened each day.

My quick tips for the Refresh:

1. Plan ahead. Do it on a weekend without cookouts or trips home!

2. Shake the Vanilla Refresh with a ton of cinnamon in a shaker bottle, then add ice cubes.

3. Plug your nose when you chug the Fiber Sweep. After I had the taste/smell associated with it, I wanted to gag every time I had to drink it! But plugging my nose from start to finish helped.

4. Drink a TON of water. At least half your body weight in ounces, preferable at least a gallon a day.

5. Grocery shop beforehand to make sure you have everything you need.

6. If you do it on the weekend, don't try to meal prep for the week if you AT ALL have a weakness towards binge eating!

If you want to read more about it, you can click here to see what comes with the Refresh + Shakeology Challenge Pack!

Starting the 3 Day Refresh

 My friend Hope, who has been with me on the 21 Day Fix journey since I started last summer, wanted to do the 3 Day Refresh after a lot of CRAP eating and drinking over the holidays. I was in the same boat, so I readily agreed to do it with her! We set a date, January 2-4; we picked this date because it is RIGHT before our next round of the 21 Day Fix starts and what a way to start off on a strong note!

 

As I've started prepping for the 3 Day Refresh, I thought I'd share a few tips that I've learned along the way. I'm also going to be doing a video journal of the 3 days to share with my challengers! I'm hoping to share my recipes, my workouts, how I'm feeling on the Refresh, and to answer any others questions that you guys have.

 

Especially since the 3 Day Refresh is on SALE this month, I want to make sure you know everything that you need to if you've ever considered doing a cleanse or doing the Refresh :)

 

So with that, here are my tips and my I'll share my "before & after" photos at the end of the Refresh!

 

1. Pick dates that won't offer a lot of temptations for you.

Don't set yourself up for failure by trying to do the Refresh over a holiday, when you have a birthday party, or are traveling for an event with a lot of food. For some people, it's easier to do during they week when they are on a set schedule with work. For others, it's best to do it on a weekend when you have a little more time to prepare/ can stay home!

 

2. Familiarize yourself with the 3 Day Refresh Guide.

Get to know the food lists, the science behind the Vanilla Refresh and the Fiber Sweep, and what you can have for dinner! Read through the schedule and know when you will be eating what. Research what to do to make the Fiber Sweep and Vanilla Refresh more palatable.

 

3. Program the times for shakes and meals into your phone/computer.

Don't get distracted and fall behind! By setting a reminder you will be sure to stay on track. You can even set reminders to make sure you are getting your daily water intake in!

 

4. Drink a TON of water on the Refresh.

More than you would normally drink, and don't count what you put into your shakes, refresh, sweep, or teas. Drink the equivalent of half of your body weight in ounces! Buy gallon jugs and set a goal to get through one each day.

 

5. Plan, Plan, Plan!

Set yourself up for success by planning your fruits, veggies, healthy fats, and dinners in advance. Print out a single sheet with the Refresh schedule on it to hang on your fridge! Buy gallon jugs to use. Find an accountability partner to go through the Refresh with. Research results to get excited!

 

 

I can't wait to share my results with you guys on Monday morning!!