Tuesday, November 17, 2015

My Weekly Meal Plan - 21 Day Fix approved

I'm a creature of habit and tend to eat the same thing all week.  I know what I like!

I used to struggle with my nutrition.  I would eat healthy foods but the portion sizes were incorrect and I was overeating on certain food groups.   I actually purchased the 21 Day Fix and let the containers sit in my pantry for months.  When I finally decided to sit down and figure it all out and take the time to implement the portion control system, everything started to click.

I found that my body responds best when I have 2 servings of fruit each day, not 3 or 4.  I also notice a difference when I eat fruit at night (after 6pm) instead of during the day.

You may be thinking, fruit is healthy so who cares how much you eat. Yes, you're right, however, fruit also contains natural sugar, and sugar is sugar.  Our bodies only need a certain amount of sugar each day.  You can read more about fruit and sugar here.

Once I started focusing more on my portion sizes and not overeating on the fruit and healthy fats (and the delicious, dreaded carbs), my body started to respond better.  I also make sure that I not eating processed, chemical filled foods.  I'm not perfect and I eat things that I probably shouldn't, but I have a plan in place to get back on track.

People often ask what I eat and how often, so I thought I'd share my weekly meal plan.  I try to stick to the 1,200 - 1,499 calorie chart from the 21 Day Fix.  For those who aren't familiar with the container system - each container is a different color and represents a different food group.  Based on the calorie chart (located in the 21 Day Fix guide) you eat that number of containers each day.

I can have:
3 greens - vegetables
2 purples - fruit
4 reds - protein
2 yellows - carbs
1 blue - healthy fat
1 orange - nuts, seeds, dressing
2 teaspoons - oils & nutbutters

I am someone who needs to have a plan.  Things needs to be laid out for the week.  I don't do super well with change.  This is why I love following the workout schedule from the Beachbody programs. I wake up at 4:50am to workout and if I don't have my workout already scheduled, I talk myself into sleeping in.

My nutrition is the same.  I plan my meals out for the week and stick to it the best I can.  My current meal plan for the week is below.  You'll notice that on some days, I might go over a container but that's because I have double workouts scheduled and I know my body needs a few more calories.  You have to play around with your nutrition and do what works best for your body.  The 21 Day Fix is a great place to start!

I hope it helps you plan your snacks and meals.  Please feel free to reach out to me if you need help planning meals or are looking for more recipes!

***My breakfast Shakeology might have a fruit or spinach but I never know until that morning.  If I add fruit, I'm very careful to only eat 1 more serving that day.  

Friday, November 13, 2015

Healthy Holiday Goals

Question for you...What are your fitness and/or nutrition goals for the rest of 2015?

Mine:  To sculpt my body (in particular my legs and abs) and continue to eat clean.

We tend to push these goals aside during the holidays an start over in the new year.  What if we didn't do that?  What if we made ourselves a priority RIGHT NOW and started the new year with a healthier more confident body?  Imagine that!

I know that in order for me to be successful, I need a plan.  I need the proper tools that will help me achieve my goals.  I am grateful that the 21 Day Fix Extreme comes with a set workout plan so I don't have to think of what exercises to do each day.  Shakeology ensures that I have 1 healthy meal every day.

So, what are your goals?  Tell me your goals.  Share them, write them down and post them on the bathroom mirror.   Together, we will work on your goals and make this the best holiday season ever :-)

Wednesday, November 11, 2015

FREE Crock Pot Challenge Group

I know the holidays can be stressful and busy with leaving us very little time to cook, healthy, nutritious meals for our family.  I have created a 5 day meal plan with some of my favorite recipes! They are delicious, healthy, easy meals that you can throw together that will allow you to have time to actually spend with your loved ones while not adding on extra weight.

If you'd like to join, just fill out the form below and I will contact you!  It's just that easy :-)

Fill out my online form.
Use Wufoo templates to make your own HTML forms.

Monday, November 9, 2015

Post 3 Day Refresh....feeling like me again!

I finished the 3 Day Refresh last week for the 5th time.  I do the Refresh every 3 - 4 months and I'm so grateful for this clean, safe, gentle detox because I  needed it physically and mentally.  I was in a funk since my marathon on October 11th.  I was still eating like I was training but I wasn't putting in the miles.  I was having a hard time encouraging others because I felt like a blob of crap.

The mind is a powerful tool and unfortunately, it was powering me to feel fat, unworthy, and not myself.  

When I woke up on Day 4 and took my photos, measurements, and weight, I was a bit disappointed.  I only lost 2 pounds and 1 inch around my waist.  I was hoping for a few more of both.  Great, 3 days of not working out, only consuming 900 - 1,000 calories and I only lost 2 pounds.  But then something clicked.  Instead of focusing on those numbers, I decided to focus on what/how I felt. 

  1. I wasn't feeling bloated and I wasn't feeling upset because my clothes didn't fit right.  I felt good all day in my SKIN and never had to unbutton my pants ;-)
  2. I reached for my water bottle before I reached for food.  Instead of munching on something small (which would be fine if I wasn't doing this ALL day), I drank water and kept my body full and hydrated.
  3. I was satisfied with the correct portions at each meal.  I had trouble finishing my breakfast and lunch today.  I have allowed myself to overeat the last few weeks and the 3 days of the Refresh was just what I needed to get my body back on track.  I know I can operate on smaller portions and healthy foods.
  4. I don’t have any desire to drink wine or eat chocolate (I’m sure this will change in the near future!).  My body doesn’t want anything toxic or processed – it’s a great feeling to only crave whole, clean, healthy foods!

I woke up on Day 5 and felt even better.  I weighed myself and I was another 3 pounds and another ½ inch!  3 days of the Refresh and my body is reacting to the correct portions.  I am so proud that I stuck with the 3 Day Refresh and continued to eat clean and reach for water before I reach for a snack. 

The best part is that I am able to push those negatives comments out of my mind.  I'm not where I want to be, but I'm not shoving food in my face every second of the day.  I'm feeling confident, healthy, and only thinking nice things about myself.


What can you do in just 3 simple days?  You won't know unless you try!