Tag Archives: eat clean train mean

Make the Shift

Let’s talk shop…SHIFT SHOP!

Shift Shop is Beachbody’s newest program and it does NOT disappoint!

It is geared for ALL fitness levels.  There are modifications for beginners and there are hard core moves for fitness gurus.

Chris Downing is the newest super trainer for Beachbody and he is genuintely motivating and encouraging.  He lifts you up.  He makes you feel good.  He makes you feel like you CAN.

He pushes you.  He works with you.  He gives you EVERYTHING you need to get RESULTS – fast!

shift

Here is the official blurb:

Using a breakthrough “ramp-up” method, Chris starts you out slow in Week 1 with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with. In Week 2, you push harder with 35-minute workouts, and consume more protein to fuel the burn. But it’s nothing you can’t handle. Finally, in Week 3, you kick your shift into high gear: 45-minute workouts and clean eating.

Can you really get results in 3 weeks?  YES!

This is me…16 days into Round 1!

results

Now…I’ll be honest with you (because you can always get that from me).  I didn’t stick to the meal plan all that well.

I’ve been traveling.  I’ve been staying with my in-laws for the past few weeks BUT I’m not saying I’ve been eating like crap either.  I have been doing my best.  I have been drinking Shakeology daily.  I have been eating clean (the majority of the time).

I think that if I stuck to the meal plan that is prescribed with the exercise program I would have seen even BETTER results in 16 days.

So, with that being said…I am about to start Round 2 on Monday, August 7th along with a whole bunch of other ladies who are ready to get it in gear and MAKE THE SHIFT to a healtheir, more confident version of themselves.

For Round 2, I will be more dilignet about sticking to the meal plan.  (I will still be out of town for the first week, BUT I will do my damndest regardless).

Why am I telling you this?  To hold myself accountable!  It’s one thing to say it in my head but it is a completely different thing to say it out loud….to put it out there on the internet for all to see.

To honor the fact that I am planning to really ramp up my nutrition (along with my fitness) – I wanted to share a few of the recipes that are in the Shift Shop meal plan (These recipes are approved for Week 1):

Egg White Omelette

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Egg White Omelet with Mushrooms, Tomato, and Cheddar

Arugla Salad with Chicken and Black Beans

Arugula-Salad-with-Chicken-and-Black-Beans_i6mn77

Arugula Salad with Chicken and Black Beans

Chickpea Curry Chicken

Chickpea-Curry-with-Chicken_gujddu

Chickpea Curry with Chicken

Cloud Bread

cloud-bread-pinterest

Cloud Bread

 

If YOU would like to join my next accountability group (August 7th) where you can get access to this AMAZING exercise program AND nutrition plan – then find me #thisfitlife on Facebook!

Start at the Beginning

Let’s say you are at the book store.  You’ve got your coffee in one hand and the newest, just released, thriller from the hottest New York Times Best Selling Author in your other hand.

Document

You sit down in a cushioned chair (that has an awful floral pattern on it).  You  put on your reading glasses.  And you turn to….

The middle section?

To the 40th chapter?

To the last page?

NO!  Of course not.

You begin…at the beginning.

the

Everything else in life is no different than this…starting a new career, a new relationship, a new fitness program, a new hobby…no matter what it is….you have to begin at the beginning.

So why is it, then, that after spending, let’s say, a week, exercising religiously and following a meal plan to the exact number of carrots we are allotted per day, we throw in the towel because we aren’t seeing results?  Because the scale hasn’t moved?  Because that dress still doesn’t fit?

Y’all!  It takes TIME.

We are a society of instant gratification.  We (and I am definitely including myself in this “we”) want it NOW.

You can’t expect to start doing a fitness program by doing 100 burpees when you’ve never even done one.  You can’t expect to look good in that bikini after a week of exercise.  You can’t expect to have end results when you are still at the beginning.

Everyone has to start somewhere.  The MOST important thing is that you just START.

If you want to start exercising…than just START.

If you want to eat healthier….than just START.

If you want to switch careers…than just START looking for a new job.

The month of August has just begun.  A new month.  A new  start.  A new chance.

192156-Hello-August

What will YOU do to START working on your dreams?

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In honor of new beginnings and a new school year already starting in some areas, I wanted to share some tips on how to pack a healthy lunch for your kids!

  1. Skip the juice box!  It has tons of added sugar and unnecessary calories.  Pack milk or water.
  2. Pack a balanced meal.  Include fruits, veggies and protein
  3. Breakfast for lunch is always a hit!  Pack a hard-boiled egg, turkey sausage and a multi-grain waffle with berries.
  4. Make your own lunchables.  Bento boxes are a fun way to pack a variety of foods into your kid’s lunch.  Here’s an example – you can find tons more on Pinterest.

lunch 1

5. Dessert is okay – in moderation!  Give them one cookie instead of a whole package.  Better yet, make your own cookies at home, with your kids, and put one in their lunch – they will be proud of their contribution!

 

 

Shame On Me

Shame on me.

Shame…shame…shame on me.

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As I sit here and write this, I’m shaking my head at myself because I know better.  I really do.  And yet…

And yet…

I still had to learn the hard way.  Or, should I say – I had to remind myself the hard way.

Let me explain.

It is easy to get caught up in the hype of new trends-especially diet trends…especially when one of your guilty pleasures is scrolling through Pinterest.  And then there’s Facebook too.  You know what I mean?

And it seems like everyone is posting their before and after pictures and photos of their  food they are eating and it looks delicious and they are posting new recipes and they are talking about this new product they are using and they feel amazing and they have lost all the baby weight and if you just try it you can feel and look that way too.

I’m talking about ketones and the Keto diet.  (Google it if you aren’t sure what I am talking about)

Now, before I go any further, I would just like to say that I am not, in anyway, bashing these products, the people who take them or sell them.  That’s not my intention at all.  They seem to really work for some people.  Some people seem to be getting great results and that is awesome!

I am just sharing my experience, what I’ve learned and how it affected ME.

So…I decided to give it a go (even though my husband told me not to.  I rarely listen to him the first time around).

I was so excited when the ketone supplements came in the mail!  I ripped open the package and immediately made myself a ketone drink.

I was so ready to feel the surge of energy and the mental clarity that so many raved about.  I was ready to lose the last 10 lbs of baby weight that just seems to be hanging on no matter what I do.

BUT guess what?  I ended up feeling like crap.  Like serious crap.  I was nauseous, couldn’t think straight, had a pounding headache and was completely exhausted.  I was so exhausted that I sat my kid in front of the TV (which I hardly ever do) and took a nap because I just couldn’t function.

My friend said I was  probably just dehydrated since ketones are a diuretic.

“Okay,” I thought.  “I’ll try again.  Maybe I need to drink more water.  Maybe I need some salt.  Maybe it’s just my body adjusting to this new stuff.”

Day 2 – I still felt like absolute sh*t.  My brain was all foggy.  I had no energy.  It was hard to eat because I was nauseous.  It was SO hard to take care of my kids.  I thought – I probably shouldn’t even be driving them around right now.

My friend gave me some more suggestions about what I needed to do while I adjusted… but I just couldn’t. I didn’t make it to Day 3.   I couldn’t go another day feeling like that.

And just like that – I learned my lesson.  AGAIN.  Because I already knew better.

skip

Yes, I am a BeachBody coach.  Yes, I talk about eating clean and healthy and drinking Shakeology and exercising.  Yes, I tried Ketones because I thought they could give me an extra boost.

BUT guess what???  There are NO quick fixes!  There is NOTHING out there that can do what healthy eating and exercise can do.

This is my third kid.  It will take me longer to lose the rest of the weight.  It will take me longer to get my body back.

I have to be patient.  I have to be KIND to myself.  I have to REMEMBER that eventually, it will come – the results I want…the results that I have been working hard for…they WILL come.

 

Chocolate, please

So, I am on Day 1, Week 2 of the Ultimate Reset and maybe you’re curious as to how it is going.   (If you’re not, I’m going to tell you anyway).

I’m not going to sugar coat it for you- it isn’t easy.  There are some days I want to stop.  (Thank goodness I have my online accountability group to keep me going!)  There’s a lot of prep work involved and there are a TON of cucumbers to eat and I am having to make 2 meals for dinner – one for me and one for the rest of the fam.

BUT am I glad I’m doing it?  YES!  I’ve discovered some new foods like jimaca and I have discovered some delicious new recipes like Zucchini Cashew Soup!  I’ve already lost some weight and some inches!  I have my eye on the prize – my favorite pair of jeans and a bikini.

Despite the fact that I love a good challenge and I am NOT going to stop, there is something I REALLY miss – chocolate!!!

choc

Since I have chocolate on my mind, I thought I’d share some HEALTHY recipes that have chocolate in them.

Pick your favorite, make it, and have some chocolate for me!

FLOURLESS BROWNIE MUFFINS

Beachbody-Blog-Flourless-Chocolate-Muffin_iivlht

Ingredients
  • 1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
  • 3 large eggs
  • ½ cup pure maple syrup
  • ⅓ cup unsweetened cocoa powder
  • 1 tsp. baking soda
  • 3 Tbsp. coconut oil, melted
  • 1 tsp. pure vanilla extract
  • ⅓ cup dark chocolate chips
Instructions
  1. Preheat oven to 350° F.
  2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
  3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
  4. Divide batter among 12 prepared muffin cups.
  5. Top each muffin with about four chocolate chips; push into batter.
  6. Bake for 18-20 minutes, or until toothpick inserted in center comes out clean.
  7. Cool completely and enjoy!

21 Day Fix Containers
1½ Yellow
1 tsp

source: https://www.beachbody.com/beachbodyblog/recipes/flourless-brownie-muffins

CHOCOLATE CHIP COOKIES

chocolate-chip-cookie-FIXATE

Ingredients:

  • 3 cups almond flour
  • 1 teaspoon gluten free baking soda
  • 1/2 teaspoon sea salt
  • 1/4 cup organic coconut oil, melted
  • 1/4 cup raw maple syrup
  • 1 large egg
  • 2 large egg whites (1/4 cup)
  • 1 teaspoon pure vanilla extract
  • 1/2 cup semi sweet or dark chocolate chips

Directions:

  1. Preheat oven to 375. Line baking sheets with parchment paper. 
  2. Combine almond flour, baking soda and salt in medium bowl, mix well, set aside.
  3. Beat oil and maple syrup in large mixer bowl until creamy, 4-5 minutes.
  4. Add egg, egg whites and extract and beat for 2 more minutes.
  5. Add almond flour mixture to egg mixture and mix until blended. Add chocolate chips. 
  6. Drop rounded teaspoons onto parchment paper and bake 14-16 minutes. Enjoy! 

21 Day Fix Container:  1 cookie is equal to 1.5 yellow

Source: http://ellisandpage.com/2015/12/21-day-fix-approved-chocolate-chip-cookies.html

 VANILLA CAKE WITH CHOCOLATE FROSTING

Fixate-Chocolate-Cake-5

1 1/2 cups white whole wheat flour
2 teaspoons baking powder
1/4 teaspoon sea salt
3/4 cup unsalted organic butter, room temperature, divided use
1 cup of honey (or maple syrup), divided use
4 large eggs
1/4 cup + 3 tablespoons unsweetened almond milk, divided use
1 teaspoon pure vanilla extract
2/3 cup unsweetened cocoa powder

Preheat oven to 350 degrees.  Coat a 9-inch round cake pan with non-stick cooking spray and set aside.  Combine the flour, baking powder and salt in a medium bowl and mix well.  Set aside.

In a medium bowl, using an electric mixer, cream together 1/2 cup butter and 3/4 cup honey for 1 minute.  Add eggs 1 at a time, beat until blended.  Add 1/4 cup almond milk and extract, beat until blended.  Add flour mixture to butter mixture and beat until creamy.

Pour batter into prepared pan.  Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.  Cool on a baking rack.

To make the frosting: beat the remaining 1/4 cup butter in a medium bowl for 1 to 2 minutes or until creamy.  Add remaining 3 tablespoons of almond milk to butter and beat until blended.  Add cocoa powder, beat until blended, scraping down the sides of the bowl.

Slowly add the remaining 1/4 cup honey while beating on medium speed.  Once cake is cooled, evenly spread with frosting and cut into 12 slices.

21 Day Fix Containers: 2 yellows and 1 1/2 blues

Source:  http://simplycleanandfitmom.com/chocolate/21-day-fix-approved-vanilla-cake-with-chocolate-frosting/

COCONUT TRUFFLES

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coconut flour-1/4 Cups

cacao powder-2 Teaspoons

raw, local honey- 2 Teaspoons

raw almond butter- 1/2 Cups

virgin coconut oil -1/4 Cups

Preparation mode:

1. In a bowl, mix together the coconut flour and cocoa powder (or carob). In another small bowl, microwave the almond butter and coconut oil until melted and smooth.

2. Pour in the honey and stir until mixture is creamy. Slowly dump the coconut oil mixture into the dry ingredients. Stir well until both dry and wet ingredients are incorporated completely.

3. Line a 8×8 baking pan with parchment paper and pour the coconut mixture into it. Chill in the fridge for two hours. Once set, use a tablespoon to scoop out the mixture.

4. Roll into balls, one tablespoon in size, then roll in unsweetened coconut shreds if using.

5. If making fudge, use a smaller pan in order to achieve a thicker fudge piece. Serving size will vary depending on the size of the pan and how large you slice the pieces.

21 Day Fix Containers (for one truffle): 1 yellow, 1 tsp

Source: http://cleaneatingfix.com/recipes/coconut-fudge-truffles/

I hope you try all of these!  I hope you LOVE them!  I hope you share this blog and these recipes with your friends and loved ones!

All About the Veggies

In 6 days I will be embarking on my Ultimate Reset journey.  This 21 day program is designed to reset your body to it’s “factory settings” (so to speak).  There’s a complete guidebook on how this is to be done.  Essentially you end up eating a vegan diet (which is totally fine with me since I could care less about meat!)

After the 21 days, it’s recommended to ease back into regular eating habits…so…in light of that…I thought I’d share some delicious 21 Day Fix Approved vegetarian recipes!

EGGPLANT ROLL-UPS

EGG

 

Ingredients
  • 1 medium eggplant, cut into ¼ inch oblong pieces from end to end.
  • 1 medium onion, chopped
  • 3 cloves of garlic minced, or 1 tsp garlic power
  • 1 cup of organic spinach, chopped
  • 1 cup of 2% cottage cheese
  • 1 tsp basil
  • 1 tsp oregano
  • 1 tsp parsley
  • 3 cups marinara sauce
  • 4 tbs of goat cheese to sprinkle on top
  • 2 tbs oil
  • salt
Instructions
  1. Pre-heat to 450 degrees Fahrenheit and place middle rack in the oven.
  2. Take eggplant pieces and place on a cookie sheet with parchment paper. Salt the eggplant and set aside for 30 minutes.
  3. Roast in the oven for 12 minutes and baste with oil.
  4. Take the chopped onion, minced garlic and olive oil and place into a skillet to saute until both the garlic and onion become translucent and soft, do this while the eggplant is roasting.
  5. In another small mixing bowl add in the cottage cheese, chopped spinach, basil, oregano, parsley, sauteed garlic and onion to mix thoroughly.
  6. Take a ½ cup of marinara sauce and using a spoon spread evenly on the bottom of the 2 qt glass Pyrex casserole dish.
  7. Pat your eggplant strips dry and place 2 tablespoons full of the cottage cheese mixture into the top of the eggplant and roll up. Place the eggplant roll up into the dish with the seam facing down.
  8. Repeat this process until you have no more eggplant and cottage cheese.
  9. Take 2.5 cups left of the marinara sauce and spread over the top of the eggplant roll ups.
  10. Sprinkle the 4 tablespoons of goat cheese over the top of the roll ups and place in the oven.
  11. Cook for 20-25 minutes or until bubbly.
  12. serving = 1 eggplant medium sized eggplant rollup (some are smaller due to the end of the eggplant so the largest size you make I consider 1 serving)
  13. The 21 Day Fix containers = 1 green container, ½ red container, ½ blue container, ½ purple and 2 tsps

Source: http://www.inspiredhousewife.com/eggplant-roll-ups/

CHEESY SPAGHETTI SQUASH

SQUASH

Ingredients:

  • 1 large spaghetti squash
  • 1 16oz container of lowfat cottage cheese
  • 1 jar of no sugar added marinara sauce
  • 2 tablespoons Italian seasoning
  • 1 cup of cheese

Directions:

  1. Preheat oven to 400 degrees while you cook your spaghetti squash. We typically slice the spaghetti squash in half, place it on a platter with a small amount of water and steam it in the microwave for 10-12 minutes until cooked.
  2. Scoop out the seeds, then use a fork to pull the spaghetti squash from the sides so it resembles spaghetti and place it into a bowl
  3. Add one container of cottage cheese, Italian herbs and one jar of marinara sauce to the bowl.
  4. Mix until well combined and then add to an 8×10 banking dish.
  5. Top with one cup of cheese and bake at 400 degrees for about 20 minutes, until the dish is warm throughout and the cheese is bubbly.
  6. Slice casserole into 6 portions.

One slice counts as 2 green, 1/2 red, and 1 blue container. (serves 6)

Source: http://www.coupleinthekitchen.com/blog/2016/2/1/cheesy-spaghetti-squash-casserole

STUFFED PEPPERS

stuffed

Ingredients:

  • 2 cups quinoa, cooked
  • 1 cup sliced mushrooms
  • 1 cup whole, peeled canned tomatoes
  • 1 clove garlic
  • Herbs of your choice (we usedHerbs de Provance and oregeno)
  • 4 bell peppers, tops cut off and insides removed
  • 2/3 cups shredded cheese

Directions:

  1. To start, preheat your oven to 400 degrees and also start to make up your quinoa. Upon cooking, it usually doubles in size so keep that in mind while making your quinoa. Once cooked, remove from heat.
  2. In a saucepan, sautee sliced mushrooms until soft.
  3. Add garlic until fragrant then add the can of tomatoes. Use your spoon to break them up a bit.
  4. Mix in quinoa and your herbs.
  5. Scoop filling into each bell pepper.
  6. Pop them into a 400 degree oven for about 20 minutes.
  7. Remove from the oven and sprinkle with shredded cheese.
  8. Put your oven on broil and place the peppers back in for about 3 minutes or until the cheese is toasted and bubbly.

This recipe counts as 2 green containers, 1 yellow, and 1/2 of a blue container. (serves 4)

Source: http://www.coupleinthekitchen.com/blog/2016/1/17/stuffed-peppers

CHUNKY VEGETABLE CHILI

chili

Ingredients:
2 tsp. olive oil
2 medium sweet potatoes, peeled, cubed
1 medium onion, chopped
1 medium yellow bell pepper, coarsely chopped
1 Tbsp. chile powder
1 tsp. ground cumin
1 (28-oz) can whole tomatoes, undrained
1 (15-oz) can chickpeas (garbanzo beans), drained, rinsed
1 (15-oz) can black beans, drained, rinsed
1 (8-oz) can tomato sauce, no sugar added
1 medium zucchini, cubed
6 Tbsp. nonfat plain yogurt

Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add sweet potatoes, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add chile powder, cumin, tomatoes, chickpeas, beans, and tomato sauce. Stir to combine all ingredients. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 20 minutes.
4. Add zucchini; cook, stirring occasionally, for 6 to 10 minutes, or until zucchini is tender.
5. Top each serving with 1 Tbsp. yogurt.

container counts: 1/2 green, 2 yellow

Source: https://www.beachbody.com/beachbodyblog/recipes/chunky-vegetable-chili