Last year I started working on "Project Get Your Body Back" and as much as I'd love to say that that was completed....it wasn't. But instead of beating myself up about it I'm choosing to stand back up, dust myself off and get back in the game. 2016 is MY YEAR!!!
So last week, January 4th, I committed 100% to the 21 Day Fix. I created my meal plan, went grocery shopping, prepped my food and got my DVDs ready to start. I was a little nervous because from November-December my knee was in BAD shape, some days not even being able to walk up the stairs. But my doctor said that I was cleared to workout and just listen to my body so thats what I did. I modified when I needed to, pushed when I could and I am so grateful to say that I feel great. It hasn't bothered me at all! I am proud to say that at the end of week 1 I am weighing in 7.6 pounds down!!! I was in shock! I had to go to my phone where I've been tracking and make sure I had the numbers right!! Now I know it may not continue to come off this quickly but this was definitely the jump start that I needed!!
Yesterday Ruben and I decided to start the 3 Day Refresh, so in addition to the 21 Day Fix workouts I will be doing the refresh today and tomorrow then back to the 21 Day Fix Meal plan on Wednesday! Last week we tried 21 Day Fix Beef Stroganoff and it was SO good!! I love the fact that you can still eat some of your favorite comfort foods just cleaned up a bit!! Check it out and let me know what you think...
Ingredeints:
2 cups whole wheat linguini noodles
2 tsp olive oil
1 pound of lean beef
1/2 onion
1 clove garlic, minced
1/2 cup fresh mushrooms, chopped
1 tbsp cornstarch
1/4 cup low sodium beef broth
1/2 cup non fat greek yogurt
Broccoli
Directions:
*Cook noodles according to package. Drain and set aside.
*Brown beef, onions and mushrooms together in a medium sauce pan on medium heat with 2 tsp of olive oil. Add garlic and cook for another minute until garlic is fragrant. Remove beef mixture and drain any grease from the pan.
*Set this mixture aside. Use beef drippings from the pan to make a beef/mushroom sauce.
*Heat pan on medium heat and add 1 tbsp of cornstarch and the beef broth to the pan, use a wisk to mix everything together and the liquid should thicken in a few minutes. If it becomes too thick you can always add a little more beef broth.
*Once you have a sauce you can now add the beef mixture and greek yogurt together in the pan. The greek yogurt makes it creamy without adding sour cream.
*Serve beef stroganoff over cooked noodles with steamed broccoli!
This plate was one yellow of noodles, one red of beef mixture, 1 green of broccoli.
Week 2 Meal Plan
I look forward to crushing week 2 and am so excited for next weeks results!! If you're interested in joining my Fit for February challenge group on 1/18 please fill out the application below so we can chat and get you started!!
I have done the 3 Day Refresh several times now and each time I do it I just keep it pretty simple. I follow the guide book, I pick my fruits, veggies and health fats. I eat my food and I go on about my day. No biggie! But this time I wanted to spice things up a little and I knew I cold get creative with my listed options so I made some Cilantro Lime Cauliflower Rice!!
I wasn't too sure to tell you the truth when I first saw this recipe. I mean I knew it isn't going to be EXACTLY like the rice from Chipotle but a girl can still hope right?!?!
I used the Cauliflower Crumbles from Green Giant in the refrigerated area of the produce section instead of breaking down my own head of cauliflower but you can definitely do that too. And some of the pieces were still a little big for me so I took out my little hand chopper from Pampered Chef and broke it down a little more to actual "rice size" pieces.
Next I put the cauliflower in a small sauce pan, tossed in some minced garlic and stirred for about 5 minutes constantly. There was no water or oil needed but I do recommend stirring constantly so it gets toasted but not stuck to the bottom.
Then I tossed in some chopped cilantro, squeezed in juice from half a lime and gave it a quick stir. Put in it a bowl and topped with fresh cilantro and a lime curl. (or you could skip all that fancy schmancy stuff and just EAT!!!)
This was DELICIOUS!!! It will definitely make the rotation in our house again!! And if you're following the 21 Day Fix it would just be one GREEN container for the cauliflower :)
Ingredients
* 1 Head of cauliflower or cauliflower crumbles
* 1 Lime
* 2 Tsp chopped garlic (fresh or from a jar)
* Chopped cilantro
Directions
1. Chop Cauliflower (or pour crumbles from bag and chop to desired size)
2. Toss in pan with Garlic, stirring constantly until toasted. About 5 minutes
3. Toss in cilantro and lime juice and stir
4. Serve warm and enjoy!!
If you would like more information on the 3 Day Refresh program or are interested in joining one of my upcoming support and accountability groups to stay healthy through the holiday season please fill out the application below and shoot me a friend request over on Facebook!!
Living in a small lake community you can feel that summer is in the air pretty much anytime you step out of the house and the trucks and boats coming up the highway Thursday - Sunday is a SURE sign too! But I am sad to say that the traffic is dying down and kids are going back to school. I am just not ready for this yet!! But change is inevitable and I'm going to roll with it! CHANGE for
anyone is hard. Getting kids back on a bed time routine, getting ourselves ready for after school activities and life at home is exhausting! And unfortunately the first thing to go is our own health, fitness and healthy eating! But this doesn't have to be the case! Why not let our own health, fitness and healthy eating be the ONE thing we can control in a world of chaos? You decide if you get up a half hour early to workout, you control whether that food you put in your mouth is nutritious or just empty calories, you decide if your family eats a healthy dinner or hits the drive thru! Those are the things that NO ONE can tell you when and where to do them. You set the tone for your own household. In fact just last week I talked about making your workouts a priority, set them on the schedule and don't cancel on yourself the same way you wouldn't cancel a meeting on your boss!
When the alarm goes off it's pretty easy to hit the snooze button and drift back off to bed. But then when I finally get up I'm beating myself up for missing my workout. Not only am I now stressed that I have to run around and get things ready but I am not feeling my best. So what did I do? I started putting my alarm clock far away from my bed. I had to get up and walk across the room. The cool air woke me up and sure I could lay back down but I'd just be tossing and turning so whats the point. I'm up and I start the workout! Yes this is still a challenge especially now that my son is climbing out of his crib and potty training. We sometimes are up several times through the night but like I said its that sacrifice I'm willing to make to feel my best through the day. If morning workouts aren't your thing that's totally fine, I understand everyone's schedule is different but just make a point to schedule that block of time for yourself.
Have you noticed that when you eat poorly you feel sluggish, full and tired? I know I do and I don't like it. I feel moody, my clothes fit tight and I have no energy to keep up with my son. This is usually the next thing to go right out the window when things get busy. It's so easy to hit up the fast food on the way home or on the way to football practice but how is that fueling your family? I know its fast, easy, maybe you have picky eaters or you don't like shakes, but those are all excuses. I know....I've used many of them. And honestly it was my excuse because I didn't know how to eat healthy and I didn't know where to go to find the answers. So I got a coach, and in no time flat she helped me turn my eating around and my body started to see some amazing changes!! So let me help YOU! I am living proof that you can be super busy and still achieve your health and fitness goals.
In August I kicked off my Healthy Living for the Busy Woman fitness accountability group and it is a hit! They are super engaged and loving their workouts as well as their nutrition and meal plans. But I certainly understand that some women like going to the gym, group exercise or are already in their own routine perhaps with another Beachbody program already.
So for the month of September I've decided to change things up a bit! I am hosting a 30 day accountability group that will kick off with the new 3 Day Refresh. Its a gentle 3 day cleanse where we actually get to eat quite a bit of food while cleansing our bodies for our new lifestyle. After the 3 Day Cleanse we'll learn how to plan out our meals, prepare snacks, make better daily choices, combat emotional eating and learn how to deal with that pesky temptation that seems to be lurking at every corner!
The focus this
month is on meals that are under 30 minutes to make, meals you can prep
ahead of time and put in the crockpot, snacks that travel well, road
tips, and ways to stay on track when you already have no time.
This
comes in a nice little package with free shipping and a discounted
price. You aren't locked into anything at all and you can decide
whether you want to make Shakeology a part of your routine after the 30
days or continue with just the new habits you have learned. Shakeology
truly was something I was very skeptical about at first but once I started
drinking it for lunch each day it has
kept my cravings for sweets in check, it gives me natural energy to get
through my busy day and it gives me convenience when I need to be
portable and on the go! I know exactly what clean eating is and I can
certainly maintain my results without shakeology but honestly its the
convenience and 1 less meal I have to think about. It's just a part of
my healthy routine and I know my body is getting what it needs in the
most natural state. 3. You must be
willing to participate daily in our closed online support group. Each
day you will get a tip, trick, recipe or suggestion from me and at the
end of each day you log in and report your day. You say on a scale of 1
to 5 how your food was, how your exercise went, did you drink your
shakeology and any questions or comments. This way we keep each other
on track and I know how to support you better in your 30 days with me!
I have found that
having this type of support and accountability was the missing piece for
me. Without others to keep me motivated there were days when it was
easy to just slack off! Knowing I have a community of support keeps me
going, focused and determined not to let people down. So, if you are a
busy woman, struggling to juggle all your life responsibilities with
ease then this is great for you! I am inviting you to complete the
application below to be considered for a spot in this group!
You've probably heard a lot about the Shakeology cleans were a lot of people lose up 8 pounds or more in three short
days but, that’s actually not what Shakeology was created for. I learned at Summit
from Isabelle Daikeler, the co-creator of Shakeology, that by doing that you’re
actually not getting enough calories, fiber and many other things your body
needs to properly cleanse and lose weight. So I’d like to introduce you to the
NEW 3 Day Refresh program!!
The 3-Day Refresh is designed for those looking for a fast, clean break-to drop
a few pounds in a hurry or break some bad habits. The 3-Day Refresh consists of
three daily shakes, a fiber drink, plenty of filtered water, plus a wide array
of fruits, veggies, and healthy fats throughout the day to keep your energy and
metabolism going.
Though the plan is simple, it offers many alternatives, including some creative
ways to prepare your meals, so you'll see that you can actually enjoy eating
healthy food without having to season it in ways that can damage your health
and undermine your weight-loss goals.
What comes in my 3 Day Refresh?
VANILLA FRESH (High Protein Shake) This protein-rich formula helps curb hunger with more than 20 grams of
wholesome plant-based protein, 22 essential vitamins and minerals, probiotics
for digestive health, and a patented potato protein extract clinically tested
to satisfy appetites.
Fiber Sweep
(Digestive Health Drink)
Gently and naturally eliminates
waste from the digestive system with a blend of whole ground flax,
chia, and psyllium seed husks.
Fiber Sweep can help lower cholesterol, support healthy blood sugar
levels, and may even reduce the
risk of coronary heart disease, as part of a healthy diet low in
saturated fat and
cholesterol
Program Guide
This comprehensive guide walks
customers through how this program works, what to expect, and how
to prepare a shopping list, as well
as their body, for the 3-Day Refresh. It also contains a menu planner
with numerous easy-to-make, nutritious, and delicious meals, a list of fruit
and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices
Shakeology (only available in the complete system)
Packed with potent superfoods,
Shakeology starts each day of the Refresh with a Daily Dose of Dense Nutrition® to help improve and
support all your body's vital functions, while also helping to maximize energy and maintain healthy blood
sugar levels. Flavors are chosen by user, but vegan is recommended.
Available in 6 flavors
Who should do the 3-Day Refresh?
.
Users looking to lose a few pounds quickly and/or to look
and feel better in just 3 days can use the 3-Day Refresh. The program is for
those who have "fallen off the wagon" with their nutrition and want
to get back on. It is for anyone wanting to kick start clean eating habits for
the first time or just wanting to prepare for big event, milestone or trip and
look his or her best. The program is also for people seeking to undo the
"damage" of a recent binge. Overall, this product is for anyone
wanting to lose weight quickly, to feel lighter, to feel cleaner and healthier,
to improve digestion, to curb cravings for junk food, or to improve mental
clarity.
How Should you Prepare for the Refresh?
Recommendations Pre-Refresh
For those who are not used to
eating fresh fruits and vegetables daily, it's recommended that they begin
incorporating these foods into their daily diet (for example, a green salad
each day during the week prior) and phasing out things like coffee, alcohol
and animal proteins. Many will find it helpful to clear the fridge and pantry
of tempting foods, so that compliance with the program is easier.
Expectations During the Refresh
When steering the body back to
optimal health, there will be bumps in the road; including changes in energy
levels, mental clarity, complexion, cravings for food, bowel movements, and
even body temperature. All of these are temporary, normal effects of the
following a reduced-calorie meal plan.
Overall Health
The 3-Day Refresh is intended to
give users a break from poor eating habits and/or kick start healthy ones.
After completing this program, users may feel lighter and healthier
overall. Some may experience improved energy, mood and sleep as
well. The program is intended to kickstart healthy nutrition habits which
will lead to a healthier lifestyle and overall well-being.
Emotional
Users are not expected to
experience any drastic differences in mood (highs or lows) however some
individuals may experience irritability or crankiness given that the caloric
load per day is lower than usual them. Any such shifts in mood are temporary
and not long-lasting.
Hunger/Cravings
Users may experience hunger or
craving for foods which are not part of the program during the 3 days,
however, these symptoms are temporary. The 3-Day Refresh meal plans is rich
in fiber and protein and offers frequent meal, beverage and snack occasions
to guard against hunger. Vanilla Fresh shakes taken at lunch and dinner also
contain a clinically-tested potato protein extract which helps to curb hunger
and cravings.
Weight Gain/Loss
Weight loss amounts will vary by
individual, but most users will experience a weight loss of 3 pounds on
average.
Working Out
Following the program, users may
exercise at whatever level they see fit. However, given the low-calorie meal
plan, if a user wishes to exercise only mild to moderate exercise is
recommended during the 3-Day Refresh program.
Body Aches
Some individuals may experience
headaches or body aches during the program given that the caloric load per
day is lower than usual. Any such incidences are temporary and not
long-lasting.
Digestion
Improved regularity is a possible
benefit of the program. However many users may not be accustomed to the
higher levels of fiber in their diet, and this can lead to temporary gas,
bloating or constipation. If users get a little gas or bloating, this is a
sign that they need to up their fiber levels in general. Fiber promotes satiety,
balances blood sugar, promotes cardiovascular health, and keeps the digestive
tract functioning. If gas is an issue, there are "low
gas-producing" options in the veggie list and dinner recipes in the menu
guide.
Sleep
Improvement in the quality of
sleep is a possible benefit of the program. Sleep irregularities may be
experienced by some individuals, however as the body recalibrate, and moves
itself into healthier, systemic functions. Due to the short time period (3
days) of this program, negative sleep pattern changes should not be drastic
or long-lasting.
Expectations Post Refresh
Users can expect improved
digestion, energy, and some weight-loss. This program is aimed to put users
on the right path towards better overall health. Please refer to the
"Maintaining your Results Post-Refresh" section of the Program
Guide for additional tips.
For more information on the 3 Day Refresh or to learn how to join my next 30 day Clean Eating Refresh group please contact me on Facebook I would love to chat!
