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Beachbody’s 21 Day Fix Program

Tomorrow is a new year and a new day.  With that comes a slew of New Year’s Resolutions.  How many of us will state a resolution without setting goals for achieving them.  Make sure you have a specific goal and a road map for achieving it.  For me, I’ll be continuing my path of healthy eating and this year I’ll be working to achieve a more active lifestyle.  I started in December with the 21 Day Fix Program from Beachbody.  I love that the program teaches you how to eat a balanced meal, in controlled portions and adds in 30 minutes of exercise each day.  

21_day_fix-

 

What is 21 Day Fix?
21 Day Fix is a nutrition and fitness program that makes losing weight so simple,
anyone can do it. Easy-to-follow portion control and 30-minute workouts take
the guesswork out of losing weight to help you see results fast—up to 15 pounds
in just 21 days!
Whether you want to lose a few pounds before your next vacation or jump-start a
bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and
it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.
Why is 21 Day Fix effective?
Because it’s so simple! You don’t have to count calories, points, or log your food
into diet software. With 21 Day Fix, everything is laid out for you. All you have to
do is use the specially designed portion-control containers and do one 30-minute
workout per day. Commit to it for 21 days, and you’re going to love your results.

21DayFix_containers
What makes 21 Day Fix unique?
It’s the only fitness and nutrition program that combines portion-control
containers and world-class workouts. By placing equal emphasis on fitness and
healthy portion control, 21 Day Fix can help anyone lose weight—and keep it
off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds
or 100 pounds, you can do it with this program.
How does 21 Day Fix work?
With the 21 Day Fix container system, you’ll learn how to create healthy portions simply and intuitively. It shows you how to eat whatever you want, in the right amounts, so you can reach your goals fast.  No guesswork, and no calorie counting!  The 21 Day Fix workouts are designed to burn a lot of calories in only 30 minutes.  Any fitness level can do them. If you’re a beginner, follow the on-screen modifier.  And if you’re an advanced exerciser looking
to shed those last few pounds, dial up the intensity and challenge yourself to push harder.

21 day containers

Each container represents a food “group” that you can eat on the program.  For instance, the purple cup is for fruit and the red is for proteins.  Depending on how much you currently weigh, you’ll be allotted a certain number of containers each day.

21 day fix tracking sheet

Track your container usage each day with this handy chart that is included in your booklet.  I also have an assortment of trackers available for download in my Facebook group.  As well as meal plans and grocery lists.

So….what’s included in the Beachbody 21 Day Fix Challenge Pack?  Lots of goodies.

21 day fix challenge

 

 An Eating Plan:  Forget about counting calories, points or ounces.  Use these seven color-coded containers to serve yourself the correct portions of a well-balanced diet.  Using the chart within your challenge pack, you’ll know exactly how many of each container you can enjoy each day.

A Work-Out Plan:  Eight easy to follow work-outs that are only 30 minutes each.  No matter what your current exercise level is, you’ll love how you feel while doing these.  Autumn encourages you through each exercise and shows you low-impact techniques or ones to help challenge you more.

  • Total Body Cardio Fix
  • Upper Fix
  • Lower Fix
  • Cardio Fix
  • Pilates Fix
  • Yoga Fix
  • Dirty 30
  • 10 Minute Abs

and a Bonus PIYO if you order the challenge pack through me.

A 21 Day Fix Start Here Plan:  A quick start guide to get you seeing results right away.

A 21 Day Fix Program Eating Plan:  This is your step-by-step guide on how to use the program.  It’ll explain the containers, how many to use each day and provide you with charts and much more.

A 3 Day Fix Booklet:  Use this plan if you need to get in shape quickly for a special occasion:  Wedding, Beach Day, etc.  It’s also great to follow at the end of the 21 Day Fix for your “after” photos.

A 30 Day Supply of Shakeology – Your Healthiest Meal of the Day:  Simplify your nutrition with the convenient and delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk food cravings, and may help you reach your fitness goals faster. A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients gives your body superfoods you can’t get from a normal diet. 100% vegan option now available.

A Shakeology Shaker Cup:  To mix and enjoy your Shakeology in.

A FREE 30-day trial membership in the Team Beachbody® Club, where you’ll find all the support you’ll need to complete your Challenge.

and A Coach (me!) to help you along your journey.  To help motivate you, answer your questions, help with meal planning, recipes and more.

For the Month of January, this Challenge Pack is only $140 (normally $160, which was a big savings at that price)!

How to Balance Motherhood with Physical Fitness

How to Balance Motherhood with Physical Fitness

Today’s moms have more on their plates than ever. From work outside of the home to keeping track of appointments, taking the children to checkups, keeping track of the budget, running errands, doing maintenance around the house and yard, and trying to find the time to spend with their partners, there isn’t much time left for physical fitness.

Keeping up with workouts not only helps moms stay healthy, but it also sets a great example for the kids. Finding balance between motherhood and physical fitness doesn’t have to be as hard as it seems.

Baby Wearing and Play

Most newborn babies want to be held or carried during their sleeping and waking hours. Moms can use a sling, wrap or another soft carrier to wear the baby. Strap on the baby and do squats, vacuum the floor, do the grocery shopping or head outdoors for a walk. The motion may help lull a fussy baby to sleep. Moms also burn a few more calories and build muscle by carrying the baby.

Make Physical Fitness a Family Endeavor

Physical fitness doesn’t have to mean one-on-one time with a trainer. The whole family can get together and do activities that burn energy while building close relationships. Moms can take the kids outside and play catch, throw a flying disk, show the kids how to shoot hoops, jump rope or roller skate.

Intensify the Exercise

Even moms who only have a few extra minutes in their days can add physical activity. Those ten minutes between turning the water on to boil for spaghetti and when the noodles are ready can be spent doing high intensity interval training. Research has found that short bursts of high intensity exercise may be just as effective as longer but less intense workouts.

Find a Gym with Perks

All moms need a break from the kids even if it’s just for a 30-minute yoga class. Lululemon founder and yogi Chip Wilson makes clothes tailored for the busy mom who doesn’t have time to change between a workout and mommy duty. If you’re constantly on the run, look for a gym that offers free childcare during classes and training sessions. The kids get to play, burn energy, and have fun while you make time for your personal fitness.

Every Step Counts

Running up and down the steps to do laundry, hunting for bargains in the supermarket and chasing toddlers around all count as exercise. Just because there’s no sweat doesn’t mean it’s not adding to fitness. Moms can walk to the bus stop, use a push mower to cut the grass and hit the stairs in lieu of the elevator at work.

Fitness benefits moms emotionally and physically. Any mom can use this time to bond with her kids and show them the benefits of lifelong health.

This has been a guest post.

Couch to 5K

Yup, you read that title right.  Couch to 5k.  I have taken the plunge and jumped on the bandwagon for training for a 5k.  I’ve never been a runner and really didn’t think I’d join this phenomenon, until yesterday.  I downloaded the app for my phone, threw on my sneakers and jumped on my treadmill.  I passed the time by watching this week’s DVR’d Sons of Anarchy episode.  When I heard the app tell me to stop running and walk for a 5 minute cool down, I was so proud of myself for sticking with the whole 25 minutes and actually running for the periods of running.  Four years ago I tried to do the couch to 5k but never could get beyond the first week, day one.  I struggle with catching my breath and keeping it under control.  For some reason, it was a little easier this time – not easy – but easier.

This morning I woke up and threw on my work out clothes for day 2.  The motivation wasn’t there like it was yesterday so I drank a cup of coffee, read a few emails and then told myself I needed to “Just Do It’, like Nike says.  That’s exactly what I did and I proudly finished day 2.

Tomorrow I’ll be taking the day off from running and I’ll be strength training and doing some yoga before running my husband to the doctors.  He’s been getting pain-relief injections into his spine. Horrible pain he deals with.

Menu for the day:
Breakfast – Smoothie with frozen berries, plain low-fat greek yogurt, almond milk, kale, protein powder and green tea macha.

 
So smooth and creamy
 
I use Wyman’s of Maine frozen mixed berries for my smoothies.
 
Ingredients:  Strawberries, Blueberries, Red Raspberries and Blackberries.  What is not listed?  Sugar, chemicals or other words that you can’t pronounce.  They use just straight-up fresh berries.  Love it!
and look at these piece.  Nice whole pieces.

Lunch – Leftover Tex-Mex Lasagna (recipe coming)

Dinner – Vegetable Curry with Cauliflower Rice

I didn’t take a photo of my dinner tonight but this is from another time I made it.  Although this time around I served it with Cauliflower Rice from the Forks over Knives book.

Snack – Coconut Custard Pie made with Swerve (a new sugar substitute made with fruits and vegetables and it’s GMO-free) (recipe coming on this one also)

 
Tonight I entertained my in-laws for dinner.  My mother-in-law made a comment about all the vegetables and prep work that it took to make dinner.  It’s become so regular now that I don’t realize how much longer it can take to eat plant-based foods – unprocessed.  It takes time to slice all of the vegetables that went into tonight’s Vegetarian Curry – but the pay off is soooo worth it.  Worth it for me and worth it for the family I cook for.
 
Disclaimer:  I was provided a coupon for a free bag of Wyman’s frozen fruit.

 

It’s Friday and my Spartan Race Experience

I am so happy that Friday is here.  Finally.  It’s been an emotionally draining week, watching the news and dealing with my husband’s government furlough.  I understand this is just the beginning and the big whoop won’t come until his payday is here and there is no paycheck.  Then the October bills will start coming in and there won’t be funds in the bank to pay the bills.  I guess I should have paid attention more to Dave Ramsey and his Financial Peace University.  I guess that’s the story of my life.  People provide me with the necessary tools to make the right decisions – both with my financial status and with my health.  I need to learn to pay attention and learn.  I’m working on it and know that I’ll get there.

This morning started off great.  I enjoyed my usual one cup of coffee in the morning and then ate a nice breakfast – one of my favorites – Breakfast Scramble.  I measure out a serving of hash brown potatoes, a serving of crumbled turkey sausage and at least a cup of peppers and onions.  Warm it up in a pan and then crumble on top either a Weight Watchers Jalapeno cheese wedge or a Laughing Cow Chipotle cheese wedge.  It’s only 5 Weight Watchers PointsPlus.  I don’t use any oil or butter to cook it.  You could add in a scrambled egg to up your protein.  I don’t eat eggs but I’ll add it to my mixture on the weekends for the rest of my family (after I take out my serving first).

 
 
For lunch I had leftovers – same meal I ate last night for dinner – A Taco Salad.
 
I had a little free time this afternoon and spent some time reading some new blogs that I started following this week.  They focus on eating well, eating clean, fitness, exercise and the thoughts that motivate or hinder us.  I stumbled upon a post about a Spartan Race and thought I should share here my first experience with a Spartan Race.
 
A friend of mine lives in Colorado and a friend of his there loves Spartan Races.  He flew to Vermont to attend the World Championship – The Beast, in Killington.  Myself and another friend of mine decided to meet up with him and cheer him on.  It was my first time attending one of these “crossfit” type of competitions.  I’ve heard of the Tough Mudder and the Renegade Playground.  My sisters both actually ran the Renegade Playground last year and invited me.  I declined as I didn’t have enough time to actually get in shape for it.  I couldn’t even lift myself up and over a 4′ wall right now, heck with a 10′ one.
 
The organizers of the Spartan Race had viewing areas set up for spectators.  As we stood around waiting for our champion to cross the spectators area, I found myself watching thousands upon thousands of people run, climb, crawl, jump, swim and slither through the course.  Most had absolutely amazing bodies with muscle tone I could only dream of, while others weren’t that much different than me.  They had some fluff to their bodies.  I so wanted to stop them and ask them what their story was.  When, How and Why did they start this journey towards competing in a Spartan Race?  What was their motivation to keep going and what thoughts did they have to push them through these ultra challenging obstacles?  Then I spotted a woman with only one real leg, the other a prosthetic.  I then spotted a few with crutches and one even in a wheelchair.  I was so impressed with their commitment to their health and their fight within them that it brought tears to my eyes.  Not sad tears but celebration tears.  I didn’t know these people but I was so proud of them.  At the same time, sad for myself.  Sad that I feel like I live my life on the sidelines when it really comes to my fitness level.  
 
I know that I have a good handle on my eating.  I “Eat Clean” at least 80% of the time.  I rarely have anything with sugar, almost always have whole grains when I eat grains, don’t drink soda (even diet) and eat plenty fruits and vegetables.  So what’s holding me back in my fitness level?  I’m not really sure.  I’ve been thinking about this a lot.  A few things that come to mind are these:
 
1.  I hate sweating.  Absolutely hate the feeling of my hair sticking to my forehead.  Hate sweat dripping into my eyes.  Hate it going down the middle of my back.  Then I hate when I have to pull these wet or damp clothes off my body so I can shower and freshen up.  I’ve heard from so many people that say they love the feeling of sweating and love taking a shower after a great workout.  Not me.  Hate it.
 
2.  I find most exercises boring, and the ones I enjoy doing, require others to do it with me.  I don’t have very many people in my life that like to exercise.  I have joined a gym in the past but found that most people like to stick to themselves and aren’t very sociable.  Ask me any day to grab my sneakers or hiking shoes and go for a walk in the woods or a hike and I’m usually game.  Ask me to jump on a treadmill and walk for 30 minutes – it’s torture.  
 
3.  I’m an Introvert.  I attended a training a few years ago called “Four Lenses”.  In the class I learned that I was a green and yellow person and an introvert.  I’m not really lazy.  I can juggle 1000 things and get them all done but when it comes time to recharge my battery, I prefer to be laid back on the couch with the tv in the background (or a radio) and surf the web reading blogs, entering giveaways, checking facebook or even reading a book/magazine/newspaper.  Some people would rock climb or play a game of pick up basketball to recharge their battery – those types of things don’t recharge mine.  I’d love to hear from other introverts and how they have worked fitness into their life and still find the time to recharge their battery.
 
So, where do I go from here.  What does all of that mean anyways?  It is just me putting obstacles in my ways.  I tell myself it is.  That not everyone wakes up and just can’t wait to go work out.  I know there are some of you out there that do love that and can’t wait to get your sweat on…but not me and I’m guessing not a large portion of our population.  Sometimes exercising does suck.  I just need to suck it up and do it.  Like Nike says right, Just do it.  Well…that’s what I’m working on.
 
Here’s my friend Jim during his Spartan Race.
 

Map My Walk

I saw a post on Facebook this morning where someone used an app called Map my Walk.  I decided to download it and give it a try.  I walked this morning on a recreational trail in the woods so I was a little apprehensive if it would pick everything up okay and it did great.
I only had a 1/2 hour to get a short walk in, something is better than nothing – right?

 
I did walk a bit more after hitting the stop button from recording my walk – my husband and I decided to walk around the baseball fields to take more photos of the autumn colored trees. I would estimate it only added on another .2 miles.