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Sunday, June 29, 2014

Week 1 PiYo Meal Planning, Tips, and More!

What is PiYo?, PiYo
PiYO Set!
Happy Sunday!! I have officially started my PiYo journey!  I have to be honest, I was a little nervous before trying the first official workout because I am not used to slowing things down while working out.  Between T25, P90X3, and 21 Day Fix (which have been my latest workouts), I certainly was not in a PiYo zone as far as burning calories and building strength.  I used to be a pretty flexible person, but I could certainly use some tuning up.  I'm a week in to PiYO and know that this is a perfect summer program!  I've learned a lot already and have even come up with some beginner tips for those of you who have just started your journey as well!


So, how did Week 1 of PiYO go?  Let me tell you...

I am going to start with the breakdown of workouts that I completed this week.
PiYo, What is PiYo?  Exclusive PiYo Groups
PiYo is Here!
  • Day 1 was the Fundamentals class which was 40 minutes long. Although I did learn many of the moves from Chalene Johnson herself at Coach Summit, I knew that I wanted to really take the time to complete this workout and completely focus on correct form.  I am glad I did!  This workouts really breaks down each move so that you can complete this fitness program in an effective manner to maximize your results.

  • Day 2 was Define: Lower Body.  Not much of an explanation needed.  It totally focused on lower body movements and was only 20 minutes long!  Was it effective? YES!  Did I sweat?  YES!  Was I sore? YES!!
PiYo, What is PiYo?  Exclusive PiYo Groups
PiYO moves

  • Day 3 was Define: Upper Body and again, it did just as it says.  It was approximately 18 minutes of building upper body strength, which is something that I definitely need to improve on.  It worked my biceps, triceps, and shoulders, leaving my arms feeling like Jell-O! 

  • Day 4  was called Sweat and boy did I do so!  And I don't mean I broke a sweat, I mean I was dripping!!  The workout was approximately 36 minutes and I actually messaged one of my friends (and coach) to tell her about it because I couldn't believe what a workout I got without jumping or even running! Needless to say, when she got to it later in the day she messaged me with the same reaction. This workout is a fast paced cardio with a yoga/pilates flow.  There was a lot of body resistance involved which will definitely help sculpt the entire body. 
PiYo, What is PiYo?  Exclusive PiYo Groups
PiYo Upper Body

  • Day 5 is suppose to be a rest day, but since I knew my Day 6 would be crazy, I decided to flip flop days. It was back to the Lower Body Workout.
  • Day 6 REST
  • Day 7 is back to Upper Body.
And that completes Week 1 PiYO Workouts! 
PiYo, What is PiYo?  Exclusive PiYo Groups
PiYO is here!



Now that the workouts are out of the way, what about the nutrition plan?  

PiYo, What is PiYo?  Exclusive PiYo GroupsEvery Beachbody Workout comes with some sort of nutrition/eating plan but the 21 Day Fix is really the only program that I truly followed (eating plan wise).  I have adopted a clean eating lifestyle so when I would get a new nutrition program, I would just check out the recipes and snacks to see what new additions I could make to my weekly meal plans. I read through the PiYO Eating Plan and WOW!  It is simple and fantastic!  The good news is that it (in my opinion) really reflects a lot of the 21 Day Fix plan.  Oh course, it doesn't come with the containers and isn't broken down in to as many parts, but for the most part, the calorie range and recommended servings are right on!


So the first thing you do is figure out your calorie range using the formula provided.  Since my number came out below 1200, I am suppose to round up to the 1200-1399 calorie range.  Eating less than 1200 within a day is not healthy or recommended.  In fact, it can hinder your results rather than help!

Also, these numbers are approximate.  They are not something to stress over.  As long as you are eating healthy foods and staying within 200 calories of your target range, then you will see results.

Since I will be following the 1200-1399 calorie range that means I get:
4 Servings of Primary Vegetables
2 Servings of Secondary Vegetables and Grains
PiYo, What is PiYo?  Exclusive PiYo Groups, Shakeology2 Servings Fresh Fruit
4 Servings of Lean Protein
3 Servings of Healthy Fats


Not sure what foods fall in to each category? No worries!  There is a list of foods for each category in the Get Lean Eating Plan Book! In addition, Shakeology is implemented right in to the plan!
 Why not incorporate a nutritional shake that will provide you with your daily dose of nutrients, aside from increased energy, curbed cravings, and more?!


My Week 1 PiYO Meal Plan is posted below!

PiYo, What is PiYo?  Exclusive PiYo Groups, PiYo Meal Plan
PiYo Week 1 Meal Plan
As I said above, throughout my first week of PiYO, I've learned a lot!  Each day I was picking out different aspects of the workouts that I really loved and started writing them down! So, here they are!
  • I highly recommend investing in a yoga or some sort of exercise mat.  You are on the floor a lot and the mats make it much more comfortable.  
  • So far, all of the workouts have been bare foot.  You can wear shoes if you'd like but I've been fine barefoot so far!
  • There is a modifier in every workout! Her name is Michelle.  What's awesome is she does the moves from a side view where as everyone else is facing forward. I kept hearing about this but truly didn't appreciate the greatness of it until I actually started.  It is really nice to be able to see how each move looks from the front and side.  It greatly helps with correct form.  In addition, you always have the option to go in to Child's Pose between moves in the event that you need a little break.
  • NO equipment is necessary!!  That's right!  No weights!  Like I said before, I recommend a yoga mat, but that's just me.  If you plan to follow Michelle and modify some of the moves, you may need a chair to help with some of the balance exercises.  I'm sure you can spare a chair from your kitchen table, right?!  
PiYo, What is PiYo?  Exclusive PiYo Groups
  • I noticed that a part of my body that was sore even after the first day were my wrists.  Strange, huh?  I was not surprised because this is something that Chalene Johnson explained when she spoke about program.  Many of us do not have much wrist strength.  Just because your wrists are sore, doesn't mean there is something wrong (unless you are in great pain of course).  PiYO is even designed to help strength and flexibility in your wrists too! So, just like every other part of your body, don't be surprised if your wrists get sore.
  • Another aspect that I LOVE is the fact that not everyone is perfect in the videos! As a home workout person, I often times look at all of the fit people in the videos thinking, I can't wait until I can do it like them!  This is definitely not the case.  Don't get me wrong, everyone in the videos are awesome, but there are times when they wobble a bit with some of the balance moves or need to go back in to child's pose to take a couple second break.  
  • Next up....location of the video.  Now I know some people may disagree with me, but, as someone who works out using her laptop, keeping it on the floor has simplified things.  I don't find myself straining my neck to look up at the TV figuring out what move to do next.  Of course, once you get the hang of the workouts, this won't be an issue.
  • My final learning experience / tip thus far is DO NOT GET DISCOURAGED!  Yes, there are moves that will be out of your comfort zone.  Yes, you may struggle with the tripcep push ups (I do!) but you have to start somewhere!  You need to have some places to improve or else it wouldn't be a challenge!  So, once you start, don't stop!  Keep on going!  You WILL get better.
PiYo, What is PiYo?  Exclusive PiYo Groups



I encourage you to follow my 60 day PiYO journey through my Facebook page and right here on my blog!

I will be starting a brand new EXCLUSIVE PiYO test group on Monday, July 7th and am accepting applications now!!  If you would like more information, or would like to join, please fill out the application below and I will respond within 24 hours.  Who is going to be a part of my first test group to get awesome RESULTS?!! 





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Tuesday, June 24, 2014

What Happens in Vegas...

Beachbody Coach Summit 2014


Hey there!  So if you follow me at all, then I'm sure you are fully aware that I spent 4 days last week in Las Vegas for the annual Coach Summit 2014!  Be prepared for picture overload!  The theme of the event was Never Give Up.  Sometimes when people face a challenge, whether it be with weight loss or even building a business, giving up becomes more of a reality.  Every training, including the guest keynote speakers, spoke with the common theme of Never Giving Up.  The first guest speaker I got to listen to was Darren Hardy.  Darren Hardy is the publisher and founding director of SUCCESS magazine.  He is a businessman, author to many books including my favorite, The Compound Effect, a private equity investor, corporate advisor, and a mentor to CEO's and entrepreneurs.  Whew!  Can you say...SUCCESSFUL!  His speech was very inspiring.  He alked a ot about failure and how it does not define you.  He spoke about his non-typical upbringing and how he was able to turn failure in to success.
Beachbody Coach Summit 2014, Darren Hardy
Darren Hardy

The other keynote speaker I had the pleasure of listening to was Diane Nyad. Diane is an author, journalist, motivational speaker, and what many know her as, a long distance swimmer.  She completed the historic Cuba to Florida swim.  I loved listening to her speak because she talked about the power of belief and having a dream.  Did you know that by the time she successfully completed her swim it was on her 5th attempt at age 64?  WOW!  She was simply amazing! Nothing stopped her, not even her friends and family who didn't believe it was a good idea to try it on the 5th attempt.

Beachbody Coach Summit 2014, Diane Nyad
Diane Nyad

The final  speaker that spoke about failure, belief, and dreaming big was the CEO of Beachbody, Carl Daikeler.  His billion dollar Beachbody business did not come easy.  He, too, had repeated life failures throughout his life that made him the person he is today and the company that he created.  You see, many of us see successful people and create reasons for their success, i.e:  good timing, the money to invest, personality, time, lives in a good area, etc.  It always appears that it was easy for people who are at the top, or are at least extremely successful in whatever it is they do.  I am telling you, that is not the case!  It takes a repeated attempt of failures to get there.  The key is, to NEVER GIVE UP!


Beachbody Coach Summit 2014
CEO, Carl Daikeler

It was truly a blessing to be there.  I debated on going for months and wasn't sure I wanted to make the investment.  At the beginning of the new year I kept hearing the hype about how motivational, inspirational, and beneficial it would be to attend.  A common theme among many successful coaches was that going to Summit was their business changer.  I now see why.  Being a part of the Beachbody family is a decision that I know I will never regret. A family full of coaches who range from having full time/part time jobs aside from Beachbody to stay at home moms.  It doesn't matter what you do, you can have the ability to coach too!  It is a solid company that truly wants to be a part of ending the trend to obesity.  I had the opportunity to listen to the future goals of the company, about the approximate 52% growth they have experienced over the years, and the new products that are being released.  Just in 2014, Beachbody had an extremely successful release of the 21 Day Fix, has just released Chalene Johnson's new program, PiYo, the brand new 3 Day Shakeology Refresh kit, and in September 2014, Tony Horton's new program, P90!  All of that in just one year!  And I bet that's not all!

PiYo, 3 Day Shakeology Refresh
PiYo and 3 Day Shakeology Refresh Kit!

Beachbody Coach Summit 2014
Fellow Dream Team Coaches
I was honored to be able to earn some of the perks that were up for grabs.  I was invited to attend an exclusive poolside Sequins and Studs party simply because of the number of people I was able to help the past couple of months.  It was great to mingle with other coaches, meet some coaches in person that I have only built a relationship with through social media, and talk about how others run their business and help others.  Talk about motivation!!
Beachbody Coach Summit 2014
One of my coaches, and Summit roomie, Alexis
Beachbody Coach Summit 2014
Sequins and Studs Party Complete wit Fireworks!

Aside from the great parties, I earned my way to a celebrity fitness trainer Photo Opp!  I earned this because I was one of the top earners in May for my rank!  It was so cool to actually meet the people that I watch and work out with on a daily basis!  In addition to the trainers, I was able to shake hands and meet the CEO, Carl, Daikeler. I even got a hug from Shaun T! 
Beachbody Coach Summit 2014
Carl Daikele, Chalene Johnson, Autumn Calabrese 

Beachbody Coach Summit 2014
Les Mills Pump Trainers
Beachbody Coach Summit 2014 - Shaun T
Shaun T

Of course, as a Beachbody coach, fitness is a part of my life now. A super cool opportunity that I had was to do some live workouts with the trainers!  I choose to do a live PiYo workout with Chalene Johnson and a T25 Workout with Shaun T.  On the final morning, all 9,000+ coaches met in the MGM Grand back parking lot and did a 90 Minute Workout (15 minutes with each trainer): Chalene Johnson, Les Mills Pump, Tony Horton, Autumn Calabrese, and of course, Shaun T.  All I can say is, INCREDIBLE!!

Beachbody Coach Summit 2014
Live Workouts

Beachbody Coach Summit 2014
Super Saturday Workout

Beachbody Coach Summit 2014
Waiting in line for PiYo

The final aspect of my first Beachbody Coach Summit was of course, the Beachbody Challenge winners.  Each age group had a male and female winner for their transformation story using Beachbody products.  They were all invited to Summit to be recognized on stage and share their journey's.  Then, out of all of the contestants, one male and one female was choose to win the grand prize of $100,000!!!  It seriously was an absolutely incredible experience that gave me chills and teared up my eyes!  To see how far all of these challengers have come was amazing.  All because of a decision that each and every one of them made....living a healthy lifestyle.  It wasn't about who lost the most weight or how "skinny" everyone got.  In fact, many of the challengers were still continuing on their journey!  It was the fact that they made a decision, a commitment, and with the help of their coaches, were able to stick with it and get the deserving results.  

2014 Beachbody Challenge Winners
2014 Beachbody Challenge Winners

I truly wish everyone could be surrounded with the amazing amount of people that I was blessed to spend my long weekend with. To think, what started out with me just wanting to share my story, something to dabble in on the side while I was taking a one year break from my teaching job to raise my daughters, has turned in to this.  I feel fortunate to have been able to now fully resign from my 9 year teaching career so that I can raise my daughters and do something that I am absolutely LOVING.....helping others!


Are you living your life by design?  Do you feel that what you are doing has a purpose?  Are you happy?  Next summer I will be headed to Nashville for the 2015 Beachbody Coach Summit and I would love to take some of my coaches with me!  Do you have that burning desire to see what coaching is all about?  You know, that feeling in your stomach that is telling you that maybe you should give it a try?  I was the same way!  It took me almost a year of contemplating before I made the commitment! And now I am thinking....if only I would have started sooner!  If you would like more information on becoming a coach please complete the application below to be considered for a spot on my team!
I will be mentoring 5 new coaches in an exclusive Coach Apprenticeship program beginning July 7th.
Oh, and should I mention that you would be a part of the currently ranked #1 and fastest growing team in the company??!!  Yep, that's right!  You will be set up for success from the time you begin! The last way you want to live your life is always thinking, What If?



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Wednesday, June 18, 2014

Vegas, here I come! Planning for a Trip!


Beachbody Coach Summit 2014


I  have been a TERRIBLE blogger lately!  "Life" has been super busy lately with the preparation of my upcoming trip.  I will be leaving early tomorrow morning and heading to Las Vegas for my first Coach Summit!  Needless to say, between packing for 2 toddlers to head to Nannie and Pappy's house, getting myself packed, and getting things around the house cleaned up and set for the hubby, I've been pretty busy! I am  super excited to be going to Summit with one of my personally sponsored coaches.  Together, we will be able to absorb all of the information and then brainstorm on how we can apply it to our businesses.  This year's theme is Never Give Up and I don't think it could be any more appropriate!  Often times, I see people give up with the first sign of discouragement.  With the first set-back, we sometimes throw our hands up in the air and just give up.  That is next to impossible to do with Beachbody.  I am on a team that is full of awe-inspiring leaders who are nothing but motivational, committed,  and helpful when it comes to growing as an individual and as a business.  
Beachbody Coach Summit 2014

So, what happens at a Coach Summit?  Well, since this is my first time there, I do not have first-hand experience; however, I am certain about a handful of things.  


1. I will be doing live workouts, including the huge Super Saturday workout (pictured above) with some of my favorite celebrity trainers, Shaun T, Chalene Johnson, Tony Horton, Autumn Calabrese, and more!
2. Aside from the super workout, I get to choose specific workouts like T25, 21 Day Fix, Combat, and even PiYo).
3. I will be listening to two Keynote speakers: Darren Hardy (Bestselling author, publisher, entrepreneur, mentor, and businessman)  and Diana Nyad (Author, Journalist, and World Record Long Distance Swimmer).
4.  I will be learning about the latest and greatest that Beachbody has to offer, with "sneak peeks."  This includes Beachbody's latest program, PiYo, as well as information about future new products and programs.  Is there a new Shaun T program in the works??!!  We shall see!
Beachbody Coach Summit 20145. I will be learning from theee best of the best within Beachbody. Topics like how to lead a team effectively, building a business, helping challengers reach their goals, reaching financial freedom, and living life by design, just to name a few! 
6. I will have the opportunity to meet and network with thousands of other coaches and even meet face to face with other coaches on my team that I have only met through social media! 
Beachbody Coach Summit 20147.  I have an exclusive opportunity to meet and get a picture with Shaun T, Tony Horton, and Chalene Johnson.  This is an opportunity that I have earned.
8.  I earned an exclusive invite to the Sequins and Studs party by the MGM Grand Pool!

Ok I will stop there!  The list could literally go on and on and on.



With a jam-packed scheduled, finding time to eat is going to be difficult.  So, to prepare myself for this event, I packed a few necessities in my cooler.  Sure, it would have been easier to head to  the store and pick something up, or even just eat out the entire time that I am there; however, I sure don't want to come home 5 pounds heavier! So, here is a sneak peek in to my cooler that will be packed in my suitcase.   I've got my staple meal, which is Shakeology, some Larabars, Almonds, and even some tortillas with a banana and peanut butter.  One of the first stops I plan to make once we get there is to the local grocery store.  There, I will buy some apples, unsweetened Almond Milk, and a case of water.  As for dinners, I"m not sure what to expect!  That is why I do not have a meal plan to post for this week.   I know that "light fare" will be provided during the evening events but this girl needs more than that! So, as a result, I've got some extra Shakeology  with me ;)

Healthy Meal Planning for a Trip

So, as I finish up a few last minute things today, print my boarding pass and ticket, squeeze in my workout and extra snuggles with the girls, I will be off on a new adventure.  I  have closed the door and said goodbye to my teaching career last month and am now on a mission to help others end the trend of obesity from the comfort of my own home, raising my daughters.  While it was a tough decision to make, I know that I am doing what I was meant to do...and I am HAPPY! 

Work from Home, Become a Beachbody Coach


I can not wait to come home and share everything that I have learned with my team and other inquiring coaches.  You can follow me on my Facebook Page for daily LIVE updates and I will be back in action on Monday!

Would you like to learn more about coaching and how it could potentially change your life?  Sometimes taking that leap of faith and stepping out of your comfort zone to see what else is out there is all you need to do.  

In the end, we only regret the chances that we didn't take.  Don't let that be you! 

Fill out the application below to learn more about helping to end the trend!  
Work from Home, Beachbody Coach, Set Up for Success


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Tuesday, June 10, 2014

Beachbody's Newest Workout - PiYo





PiYo, Beachbody's PiYo, What is PiYo



PiYo is HERE!!!

PiYo test Groups
Boy do I have some BIG news!  So, although I love several different Beachbody programs, I have one specific trainer that is my FAVORITE!  Chalene Johnson! When I first started on my health and fitness journey, I chose TurboFire as my main workout program.  I spent my entire Summer of 2013 waking up early and spending it with Chalene, doing high intensity cardio kickboxing workouts.   I never got sick of it and I never got sick of her motivation to keep me going.  She is a fabulous trainer and is such a motivational speaker.  Although I have moved on to different workouts, I find myself squeezing in some Chalene workouts because they are fun and effective. When I got the invite to meet a celebrity trainer at Coach Summit this year, I knew that Chalene would be at the top of my list!   Not to my surprise, it was announced several months ago that she would be coming out with a new workout called PiYo.  My first thought, and maybe yours, was what the heck is PiYo?  I knew that no matter what is was, I planned on giving it a try!  

So, to answer my question....what IS PiYo anyways?

PiYo test group, PiYo Results, What is PiYo
PiYo is a Pilates and Yoga inspired full-body workout that helps build strength, endurance, and flexibility without jumps, without weights (convenient for traveling), and without joint strain.  Using body weight, PiYo uses low-impact, high-intensity movements.  It is perfect for someone who is just starting out, or someone who is very fit.  The more "fit" you become, the more flexibility training is needed in order to continue to build muscle. 

The results?  Long, lean muscles, a high firm booty, and tight, flat abs.  PiYo works every muscle to stabilize, stretch, and strengthen ever inch of your body, not to mention the crazy calorie burn!

PiYo test group, PiYo Results, What is PiYo
This is truly the first of its kind in Beachbody home fitness programs.  I've had a lot of people come to me asking for a program that doesn't involve a lot of jumping, isn't tough on knees and ankles, yet is still effective.  This is it! PiYo has actually been in gyms for years, but this is a first for non-gym goers who do home fitness programs, like me! 

LOW-IMPACT, HIGH-INTENSITY!



So, needless to say, one of the biggest events that I am looking forward to doing when I head to Vegas next week, is a LIVE PiYo workout with none other than, Chalene Johnson! 

Here is how she describes her workout:

PiYo™, a strength workout, is all about working it to get the most for your money. It’s the perfect blend of many disciplines: sports training, core conditioning, dance, stretch, and athletic drills that will help kick up the calorie burn and build muscle! The dynamic blend of movement increases strength, core stability, and agility. This workout provides an incredible experience and helps you lose weight.


Another big question....how many workouts and how long are they?

There are 8 total workouts ranging from 25 to 45 minutes, plus, if you order through me, as your coach, you get a 9th bonus workout for free!

What PiYo Workouts Included?

  • Align (46 mins): The Fundamentals (46 mins)
  • Upper Body (18 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.
  • Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.
  • Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!
  • Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!
  • Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!
  • Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!
  • Sculpt (30 mins) no weights are required for this intense, full-body workout either!
  • Get the full set when they go on sale by signing up for an email reminder.
  • You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – sign up to get them first here.
Also, as a coach you can receive 25% off your PiYo Purchase as well!  So make sure to ask me about the preferred customer discount.

PiYo test group, PiYo Results, What is PiYo


So when is it coming out already?!!

PiYo test group, PiYo Results, What is PiYo
The launch of PiYo will happen on June 19th, in Vegas, at Coach Summit.  I am lucky enough to have the opportunity to score my copy there!  The public release is going to be on Monday, June 23rd.  Time: TBA.  I will be updating my Facebook PageFacebook Like Page, Instagram, and my blog with the latest and greatest info, so be sure to follow me!   

So would you be interested in being a part of my first PiYo test group when the program comes out?  I will be running a closed online accountability group that will help you learn the ins and outs of the program, as well as provide you with support, accountability, and motivation to keep you on track throughout the rest of the Summer season!  Meal planning will also be incorporated into the group! The requirements will  be purchasing the new PiYo challenge pack which includes a one month supply of Shakeology, as well as having me as your coach! Be sure to reserve your spot on the list of the first people to score their copy and grab a spot!    The first group will begin July 7th!!!

 CLICK HERE to join the closed Facebook group and fill out the application below! 


PiYo test group, PiYo Results, What is PiYo



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Friday, June 6, 2014

Spice Island Marinated Chicken topped with Tropical Fruit Salsa

THIS IS A MUST TRY!  Plain chicken is boring, why not spice it up with great flavors?!  I found this recipe from the Clean Eating website (listed below) and made zero changes to it.  It was perfect! I didn't realize until after the fact, that a great side dish with this would be brown rice or Quinoa.  The only difference is, rather than boiling either one in water, use coconut water!  It sounds delicious but since I already had sweet potatoes washed and ready to go, that's what I ended up going with. 


Tropical Fruit Salad
INGREDIENTS:
• 3/4 cup of 100% coconut water
• 1/2 cup 100% fresh orange juice
• 3 cloves garlic, minced
• 2 tbsp fresh thyme, chopped
• 1 tbsp fresh ginger, chopped
• 1 lime, zested and juiced
• 1 1/2 tsp allspice
• pinch red chili flakes or 1 hot pepper, minced
• 4 boneless, skinless chicken breasts
• 1/2 tsp olive oil
• Sea salt and fresh ground black pepper, to taste
• 2 cups fresh tropical fruit (such as pineapple, mango, strawberry, kiwi), diced
INSTRUCTIONS:
Preparing & Freezing Chicken:
In a bowl, whisk all marinade ingredients together. Reserve 1/4 cup marinade and place into a small resealable plastic bag or container and freeze. Place chicken in a large resealable plastic bag, pouring in remaining 3/4 cup marinade. Press out excess air while sealing bag tightly, then store flat in freezer. (Marinated chicken may be frozen for 3 to 4 months.)

When it’s Time to Eat:
    Spice Island Marinated Chicken
  1. Remove bag of marinated chicken and reserved marinade from freezer, placing them on a tray (to catch any liquid that may drain off while defrosting). Leave tray in fridge, allowing chicken and marinade to defrost overnight or for about 24 hours. (Raw, marinated chicken may be kept refrigerated for an additional 24 hours after it has completely defrosted.)
  2. Once defrosted, preheat oven to 400°F.
  3. Heat a sauté pan on high. Add oil to coat bottom of pan. When oil is hot but not yet smoking, place chicken in pan, discarding remainder of marinade from the bag. Sear for 2 to 3 minutes and flip breasts. Season cooked side with salt and black pepper, while searing bottom for an additional 2 to 3 minutes. Remove chicken from pan, place on a parchment-lined baking sheet and put in oven. Roast for 10 to 12 minutes, or until chicken is fully cooked throughout (no longer pink in middle).
  4. While chicken bakes, add thawed 1/4 cup reserved marinade to tropical fruit in a medium bowl and mix. Cover and refrigerate until chicken is ready.
  5. Serve chicken with a scoop of fruit mixture.


Source:  www.cleaneatingmag.com


Monday, June 2, 2014

A Day in the Life of the 21 Day Fix! Meal Plan Included!

Happy Monday!  Can you believe it is June already?!  I swear I feel like I was just posting about 2014 New Year's Resolutions!  So anyways,  I'm here today to write about an AMAZING program that is getting RAVE reviews!  It's a little something called, The 21 Day Fix!  


I've been running monthly 21 Day Fix groups since the program was released in February 2014.  I have YET to come across any challenger who has not LOVED this program!  So, when someone is deciding whether or not this program is a good fit, or "too good to be true," I get a few types of questions. I figured that I would make a list of the top 10 questions that I typically receive, and then go through what a day in the life of the 21 Day Fix is all about! 


1. Do you starve yourself for 21 days? NO! NO NO!!!  To be completely honest, the first few days of Round 1 I did feel a bit hungry.  I wouldn't say that I was starving, but yes, by evening time I was wanting something to eat.  The reason for this is because the 21 Day Fix program teaches you portion control.  I'm sure it is no surprise to hear that portion controls have gone from bad to worse in this country.  Even the size of dishes has increased!  So, as your body adjusts to correct portion sizes, yes, you may feel a bit hungry at first.  Once you are adjusted there will actually be some days where you may not be able to finish all of your containers!  MANY of my challengers have faced this problem.  

2. Are the workouts hard?  Yes and No.  The workouts are effective!  Every single workout has a woman named Kat who modifies every single move.  Even at that, you can modify it further if you need to.  The age range of challengers that have been in my groups has been 24-64.  

3. Do I need equipment?  Yes.  You do need to invest in a light and a heavy set of weights.  You can also use resistance bands; however, I found it a bit difficult using them, so I stick with weights. 

4. Do you have to buy super expensive, all organic, type food? NO!!  In just a bit, you are going to read about one day in my life with the 21 Day Fix.  It is all normal food that you can get right from the grocery store!  You may even buy several of the recommended foods already!

5. Is it a hard program to follow?  NO! The 21 Day Fix really can't get any easier.  You get 7 color coded containers and you have a list of food that can go in each container.  If it fits, you can eat it!  

6. Do I have to drink Shakeology? You do not have to drink Shakeology; however, you will see that within the eating plan, Shakeology is a part of it. There are several Shakeology recipes in the plan that you can try, as well as the ones that come with your order.  In my opinion, I believe that drinking Shakeology will help to maximize your results in the first 21 Days.  As a result, within my challenge groups, I do require it for Round 1.  After the first month you can decide whether or not you want to continue with it. 

7. Is it only for younger females?  The 21 Day Fix can seriously be used at ANY age!  The nutritional component can be customized to the foods that you individually prefer and each workout has a modifier in the event that you are struggling with the move that the trainer is doing. 

8. How does it work? Ok, so, when you get your 21 Day Fix, you will first want to read through the Eating Plan booklet.  In there, you will find a formula that you are to use in order to find your calorie range that you are to eat each day.  From there, you look at a chart with your calorie range that will tell you how many of each container you are suppose to eat.   There is a page in the booklet for each colored container.  You will see a list of foods from the most nutritionally dense to the least that you are allowed to use in each container.  From there, you can begin planning out your meals based on how many containers you get!  Yes, the meal planning process does take a little while to get used to, but once you get the hang of it it becomes second nature!  This is something that I specifically help with one:one in my challenge groups. 

9. Is it a quick fix diet? The 21 Day Fix is NOT a quick fix diet.  It takes 21 days to form a new habit.  Once you get the hang of what a correct portion size is, you won't even need to use the containers!  By the time you get through one round of the FIX, you will have an abundance of knowledge on what foods fuel your body and keep you full.  If you choose to go back to your "old ways" the of course you will gain your weight back.  This program is designed for people who are ready to make a healthy lifestyle change!

10. Does it work?  YES! It is NOT too good to be true!  By following the steps of fueling your body with the rights foods, and the correct amount of those foods, along with daily exercise, you will get AMAZING results!  And yes, in just 21 days!  Aside from the physical results, you will gain self confidence and feel GREAT!  



So, I can overload you with TONS of reasons why you should try this program, but, instead, I am going to share with you a day in my life with the 21 Day Fix! I documented my day very closely so you could see the real deal! For starters, I create a color coded meal plan every weekend for the upcoming week.  As I mentioned before, yes, this does take some time at first; however, once you figure out the foods you like and the foods that keep you full, it's easy peasy, not to mention I  help my challengers do this!  So here is my meal plan for the upcoming week.   I always print out my plans and keep them propped up on my kitchen counter so I always know exactly what I should be eating.   Remember, the 21 Day Fix takes the guess work out of what to eat, when to eat, and how much to eat!  I will be out of town two days this week so I have even incorporated that into my plan.  No slacking just because I'm not going to be home!   I do want to add; however, that I  have been throwing in my favorite Turbo Fire workout along with the 21 Day fix workouts.  The 21 Day Fix program does come with 7 workouts, one for each day, but since I've been doing them for a few months, I've been switching things up a bit! 


21 Day Fix Meal Plan
 I took pictures and documented a day from last week so you could get an idea of the amount of food that I am able to eat in one day.  I personally am at the lowest targeted calorie range, and even at that, you can see I am clearly not starving myself!  I typically don't eat an evening snack; however, my two year old was hungry so we shared an evening snack that night :)  Here is the breakdown of my meals:

Breakfast: Chocolate Mint Shakeology
Mid-Morning Snack: Egg Whites with Grilled Peppers/Spinach and a piece of Ezekiel Toast
Lunch: Grilled Turkey, Hummus, Lettuce wrap with a side of Watermelon
 Mid-Afternoon Snack: Homemade Strawberry Frozen Greek Yogurt
Dinner: Flank Steak with 21 Day Fix Southwestern Seasoning, Grilled Peppers/Mushroom, Sweet Potato, Green Beans
Evening Snack: Veggies with Hummus.  I did go over on a blue container (hummus) that day; however, since I split that snack with my daughter I really didn't get to eat too much of it! 

That is the great thing about this program!  If you go over on a container or maybe you didn't get enough in, you can make up for those decisions the next day.  




21 Day Fix Meal PlansNow for the workouts!  So, this program comes with 7 30 minute Workouts:
Total Body Cardio Fix
Upper Fix
Lower Fix
Pilates
Cardio Fix
Dirty 30
Yoga

In addition, there is a bonus workout called Plyo Fix.  It is pure cardio and can be incorporated in whenever you want!  All of the workouts are AWESOME and EFFECTIVE!  Like I've mentioned a few times before, all of the moves can be modified, so, this isn't the type of workout that is unrealistic for beginners.  The other day I decided to throw in the Plyo Fix and boy was there some serious calorie burn!!21 Day Fix Plyo Fix
So, now that I have outlined a typical day of the 21 Day Fix, what do you think?  Does it sound like something you could do?  Are you ready to make a positive, healthy, lifestyle change that will leave you feeling confident and looking GREAT?!!?!  There is no better time than now!  My next Fix Up For Fall 21 Day Fix Accountability Group begins on Monday, October 13, 2014!  I am fully committed to helping a select group of people get the results they have only dreamed of!  My groups run through a closed online Facebook group where there is more motivation than you can imagine!! 

If you are interested in joining, please fill out and submit the application below and I will be in touch! 



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