21 Day Fix Extreme: My Journey, Day 2

So today was day 2, Extreme Uppers, 10 Minute Hard Core ab workout, and I also doubled up with a 6 mile run. The runner in me needs to get outdoors in the sun when it's a weekend, and the weather was just gorgeous today! So I took full advantage of having hubby home so I could get one in. 

What I love about this particular workout is that it's only 3 sets, 2 reps each, focusing on biceps, triceps, shoulders, back, and abs. The 30 minutes go by so fast! For equipment, you will need both a light set of weights (I used 10's) and a heavy set (I used both 15's and 20's, depending on the muscle groups being worked), and a resistance band. I hope my arms feel it tomorrow! 

I have to admit my water intake could have been better, and I feel like my metabolism is in overdrive. It was more difficult to stay on top of my nutrition today than yesterday, and my legs are so sore from yesterday's Plyo Extreme. But I'm weird like that - I LOVE to feel sore after a good workout! It tells me that I did something to make it work, and used enough weights and intensity to change my body. Sundays we are normally out and about, so I took my Shakeology with me on the go so I wouldn't be hungry and tempted to eat out, along with a can of Sparkling Water, but I could have taken a larger bottle of plain ice water with me as well. 

My meals were pretty similar today as yesterday: Eggs with wilted spinach and oats with coconut oil (times 2, for breakfast and lunch), Shakeology was my mid-morning snack, and had a baked chicken breast with some corn for dinner. 

Tomorrow I will need to really stay on top of my water, because I know it helps me with my nutrition. Getting through the first week will be the hardest, then it's on to the home stretch!! Day 2 is done, kitchen is closed, only 19 more days to go!!!

So I'm checking out for the night to talk with some ladies about how to get started as an Online Health and Fitness Coach, as I did just nearly 3 years ago. To learn more about what I do, how I earn income working from my home helping others with their health goals, apply HERE! I can't wait to meet you soon! 

21 Day Fix Extreme: My Journey

Ironically, it has been just about a year to the day, when I was planning to complete the 21 Day Fix Extreme. This is take 2, and NOT quitting early this time!!

These are my top tips I'm implementing to keep myself on track and motivated!

1 - Make your goals public. The more you share what you are working towards, the more it will hold you accountable! Those people will be rooting you on, and be a reminder to you when your motivation fails. 

2 - Surround yourself with other like-minded people, who are working towards the same goals. An accountability partner, or 10, will help you stick to your plan even when you don't feel like it. 

3 - Track, track, and TRACK! Your workouts, your intake, your water...every single day! You won't want to calculate in that ice cream, chips, or big piece of chocolate cake you had for dessert...so it is way easier to pass it up knowing you will need to figure it in! And you will have a great sense of pride and satisfaction, saying NO to those temptations. We ALL have them! It's those people who are disciplined enough to know that your short term sacrifices will lead you to your long term goal, that will see results they can be proud of!  I love My Fitness Pal, Sparkpeople.com, and the BeachBody 21 Day Fix trackers. 

4 - Seek support from someone who has been there before you, who can relate to you and keep you accountable! As an Online Health coach, I work to support my customers to their goals, what ever those might be. And the really awesome thing is, my services are 100% FREE and included in your program(s)! You do NOT need to do it alone!!! Having the support of a free coach and group makes it so much more fun, and also increases your likelihood for long term lifestyle changes towards a healthier YOU! 

5 - Celebrate small successes along the way! We all want immediate results, and it can be hard to keep going when you don't see the changes you think you should, as soon as you would like. Give it 2 weeks, 14 days, and see where you are at! Talk with your coach to see what needs tweaking if you still aren't making progress. Sometimes it can be a matter of overtraining, being in the wrong calorie bracket, or not having enough intensity with your workouts. Whatever it is, it's NEVER too late to get on the right path to health!! Better is always an option! XO

So this leads to my confession... and need to come clean. And it's something I'm so embarrassed to admit, if I'm being honest!

One of the main reasons I decided to be a health and fitness coach almost 3 years ago, was for the business aspect of what we do to help others get on a great path with their health and fitness, to establish life-long behaviors, routines and habits that will be a lifestyle change for the long term. And with every person who's life I impact and the work I do to help them to their goals, I grow my business to create a lifestyle of financial freedom for myself and family. In the process I have met some of the most remarkable people of my life, who I consider now some of my very best friends!  

I am proud to say that I was able to dig my family out of some pretty serious debt in my first 18 months of working my business, part time, and in-between the mom-cracks.   I have worked through diet pill-popping, binging and purging as a way to cope with sexual assault as a minor, and since I worked at a fast food restaurant during high school, eating their food became my norm and escape. I remember having ice cream shakes, soda, burgers and fries at every shift... which led to me feeling fat, ugly, and lacking in self-confidence. Good thing for me, it didn't take long for me to recognize that was not the way I wanted to continue long term. Fitness and running truly became my therapy! 

Since I was already active, and a runner when I started as a coach, I didn't really see the full value of in-home workout programs. However, not everyone is a runner, or has the ability to strap on a pair of sneakers and run 8 miles/day. PLUS I learned how amazing cross-training can be for our bodies by working out in my home and adding strength training into my routine. I have completed Chalene Extreme, P90X3, Hammer and Chisel, 22 Minute Hard Corps, and Insanity, Insanity Max 30...to name a few.

So by now you're probably wondering what my confession is. Well just 2 years ago, BeachBody released the most popular in-home fitness program since I've been coaching, the 21 Day Fix. 30 minute workouts, that can be done in the convenience and luxury of your own living room, combined with a completely fool proof nutrition and portion control program. I have yet to complete the full 21 days of this program. I've stopped and started so many times, and started "over again" more times than I'd like to admit. With traveling, falling off the wagon, losing interest, or just plain excuses, I just have had the hardest time sticking it out! So I'm doing what I tell my customers to do, and that is track my progress, chart my workouts and intake daily, and share my goals publicly to help me hold myself accountable. With the number of customers I've helped see some completely amazing results using the simple 30 minute workouts, and fool proof nutrition plan, portion control system, I decided it's my turn to finally commit myself to completing the full 21 days.

I invite you to follow along in my journey!

My meals for today were pretty simple, I do that intentionally so that they are easy to calculate into the containers (no need to overcomplicate things!). 

I had two Chocolate Shakeology health shakes, and the same meal for Breakfast as lunch, eggs, spinach, and oats. Almonds for a snack, and I was golden! 

Eggs and Oats: one red, one green, one yellow, and 1 tsp. for coconut oil. 

Shakeology Health Shake: one red, one purple (1/2 banana), and 1 tsp when I added PB, blended with water and ice. 

12 almonds: a blue or orange container. I used 24 almonds, that counted towards both containers. 

I am using a couple different trackers, both Sparkpeople.com as well as the Beachbody 21 Day Fix mobile app, for my nutrition and workouts. It totally will help hold me accountable along with my virtual online groups that I run for my customers! 

If you are also using the 21 Day Fix Extreme and following along with the Countdown to Comp meal plan, this is the schedule for carb cycling to follow:

And because we all start somewhere, here are my "before" pics!! I cannot wait to see how my body responds to this program when I give it my 110%!!! I will be sharing my in-progress pics each week, so stay tuned!!!

ON SALE FOR A LIMITED TIME ONLY!!!  To join me on your own journey with the 21 Day Fix, Fix Extreme, or the perfect fit for what you're looking for, and to have daily accountability and support virtually on-line, complete this application to learn more and reserve your spot in my next group!  I look forward to sharing this journey with you!!

Wilted Spinach & Egg Salad

Ingredients:
2 C. Fresh Spinach
1 Carrot, shredded
4 Sweet Peppers, Roasted
2 Eggs, over easy
1/4 C. Mashed Avocado
Mediterranean Seasoning Blend to taste
Crushed Red Pepper
Balsamic vinegar to taste
Balsamic Glaze

Method:
1) Place spinach and carrots on a microwave-safe plate, season with the Mediterranean seasoning and heat for about 1 minute until the spinach is just wilted. 
2) Meanwhile, prepare your eggs and roast your peppers. I like to use the Foreman Grill for my peppers, and cook my eggs just until the whites are set and season with crushed red pepper. 
3) Drizzle Balsamic Vinegar over wilted spinach, add peppers and eggs, drizzle with the Balsamic Glaze, top with mashed avocado. 

Enjoy!

Oatmeal Pancake with Chocolate Drizzle

How would you like to start your day with chocolate, clean eating, all natural, real-food ingredients, that takes little time to make?

This is WORTH getting out of bed for in the mornings, to enjoy with your cup of coffee! Loaded with protein, heart-healthy oats, no sugar or artificial sweeteners - start your day out the right way!  Beware - you might need to hide this from the family if you don't intend to share...or plan on making multiple batches for everyone!

Oatmeal Pancake with Chocolate Drizzle

Ingredients:

1/2 cup dry, prepared oats (I prefer old fashioned)

6 egg whites

Vanilla extract to taste

Combine the above 3 ingredients in a bowl, and place in your prepared, heated skillet. Cover and cook until set, about 5-10 minutes on medium/medium high heat. 

Meanwhile, prepare your chocolate sauce. 

Ingredients:

1 tsp. coconut oil, melted

1 T. baking cocoa

1 tsp. pure honey

1/2 tsp. vanilla extract

1-2 T. milk (almond or skim), to desired consistency

Combine above ingredients until mixed thoroughly. Plate your pancake when set, and drizzle the chocolate sauce overtop. 

ENJOY!  

Pita Pocket Egg Sandwich

This is one of my go-to breakfasts when I just feel like something different than oatmeal in the mornings. For some variety, adding feta or mozzarella (blue container) is really great, but for the next 21 days I am following the 21 Day Fix Extreme meal plan, countdown to comp. so I am not using dairy for the next few weeks. I will miss it, and REALLY enjoy my cheese when I complete this round!

Ingredients:
1 C. Liquid Egg Whites
1/2 mini pita pocket, whole grain
1 tsp. chives
1/2 tsp. dill
Black Pepper to taste
1 tsp. fresh squeezed lemon juice
2 T. mashed avocado
(Mozzarella or feta cheese, optional)

1) Prepare your pan with nonstick cooking spray. Preheat.
2) Combine egg whites with seasonings and pour into your skillet. Cover and cook until set.
3) Spread avocado in the center, sprinkle on the cheese if you are using it, and load into the pita pocket. Enjoy!

My 21 Day Fix Extreme Transformation

So I have decided to share my personal journey using the Beachbody workout and nutrition program, the 21 Day Fix Extreme, starting with my official DAY 1 yesterday on Monday, June 15th, 2015. I have helped countless others transform their bodies, and lives, with this program and Shakeology that I decided it's about time I commit myself to completing it in it's entirety - and really see what I can achieve in a round when I dedicate myself to it. My goal by the end of this program is to be down 10 pounds and 10 inches total. I was pretty darn excited to wake up this morning to find my weight down by one pound already, in just ONE DAY!

Although this program has been out since February 2015, I have YET to be able to complete an entire 3 weeks straight, and stick it out.  I have a tendency to get bored with using the same program every day, and get side tracked easily as I am also a runner. BUT I do love lifting weights, and variety - which this program offers a little bit of everything - from cardio, to weights, to Yoga and Pilates...all in short effective 30 minute workouts. The real struggle for me (as it is for most of us) is in that of sticking to a meal plan. Follow me and my updates over the next 21 days, where I will be sharing my meals, progress, and workouts as I go!

Today begins my "before" stats - or what I like to call it - GOODBYE to the old me, make way for the new me!!!

My beginning measurements and weight are as follows:

Weight: 156.4 lbs.
L. Arm: 11.25"
R. Arm: 11.5"
Chest: 34.5
Waist: 33.75"
Hips: 40"
L. Thigh: 23.75"
R. Thigh: 23.75"

Yesterday was my start, and I completed the 21 DFX Yoga in addition to the Monday's scheduled workout, Plyo Fix Extreme. Weights with jumps - I can honestly say I didn't feel like I pushed myself as hard as I could have, and used 10 pound weights for every move. Next week I am going to up my weights to 15 lbs. and see how that goes. I was a bit sore today, but not as much as I would have liked to be. Call me strange, but whenever I start something different, I judge my effort on how sore I am the following day. I WANT my body to remember the previous day's workout! My meals and water were on point; I fall into the 1299-1499 calorie bracket, so was allotted 6 reds (protein), 3 greens (veggies), one yellow (simple carbs), and 2 teaspoons of healthy fats. I followed everything to the "T" except that I didn't get in one of the reds, and I couldn't resist my 2-yr. old daughter's orange that she didn't want. So I ate that coveted fruit on a carb depletion day! Ugh, had total guilt about that! But on to today, day 2, so far I have resisted EVERY single temptation! (GO ME!). 

My meals for the day were a Pita Pocket Egg Sandwich with mashed avocado, Grilled Chicken Breast with roasted asparagus, Turkey Burger with mashed avocado and Green Beans, Boca Burger wrapped in a romaine "bun" with mixed steamed veggies, and Chocolate Shakeology.  

Pita Pocket Egg Sandwich

DAY 2: 

Down 1 pound from YESTERDAY. What a great way to start the day!  Today's workout is Upper Fix Extreme (my favorite!) and also getting in the 10 minute hardcore abs - because I REALLY need to work on getting some definition back in my abs and get rid of those love handles!

My favorite meal of today was breakfast. There is NOTHING better than to start the day with a pancake drizzled with chocolate sauce!

Oatmeal Pancake with Chocolate Drizzle

One red container, one yellow, and one teaspoon - this was like having desert first thing in the morning. I don't know about you, but this meal is SO worth getting out of bed for in the morning! I don't eat until I've done my workout, so total incentive to push play and just get it done! It is hard to believe that this is 21 Day Fix Extreme approved. I felt like I was cheating!  I think I need to use a larger plate next time. What do you think? 

The rest of my meals were pretty similar to yesterdays. Grilled Boca burger with avocado and veggies, grilled chicken and veggies, Shakeology, and will be finishing off dinner tonight with another turkey burger with sliced tomato and avocado, roasted asparagus, and Chocolate Maple Nut Shakeology for dessert (add in some Maple Syrup extract and touch of almond extract, blend with ice and water in your nutri-bullet) . Today I was able to successfully resist Greek Yogurt and Cookie Dough Ice Cream that the kids wanted. No cheats today for me - I'm on a roll and feeling GREAT! 

Day 3:

So today's workout is Pilates Extreme. I love how the program uses resistance bands to the routines to kick things up a notch (or 2) from a traditional Pilates workout. 

I enjoy several of the workouts included in this program, but this one especially... love to work my core! The 30 minutes really flies by so fast. There's something about a good Yoga or Pilates session that feels good ANY time of the day. Early morning, relaxing in the afternoon, or before bed...when is your favorite time to do your workouts?  I feel so lucky to work from home as a health coach, so that I have the flexibility with my schedule to do it whenever I want! No need to pack up the 4 kiddos to a gym to get a good sweat on - I have all I need right in my home office. Works great for me!

My meals today have been really good (I used most of the same foods as yesterday) except that darn Peanut Butter!! GAH. I think I need to just not buy it for a few weeks so that I don't have that temptation in the house. Do you have that ONE food that you just love?! For me, it's Peanut Butter. I could probably quite literally finish off an entire jar of it, if it didn't have so many calories! Are you with me on that?

This is one of my favorite salads. We raise our own free-range laying hens, so I do eat a lot of eggs for protein. They are so good on salads (love the runny yolks)!. 

Wilted Spinach Egg Salad

This is so easy to make, and takes very little preparation.  I think I could very possibly have this every single day and not get tired of it!

Today's meals are as follows:
√ Pita Pocket Egg Sandwich
√ Chicken & Roasted Asparagus
√ Wilted Spinach Egg Salad
√ Shakeology (I had 2 today - wanted to make sure I got in all 6 of my reds in, for protein)
√ Turkey Burger with sliced tomato and Brussels Sprouts

I am also drinking a LOT of water. Shooting for 2 gallons each day, which makes for a lot of trips to the bathroom! We had to stock up on toilet paper today - just keeping things real! haha. So NOT in my plan was the couple snitches of PB that I had in the afternoon. Now to work it off!  Tomorrow, NO cheats!