Category Archives: Recipes

Summer Body Boot Camp

Summerbodybootcamp

Eek super excited because we’ve decided to run a back to back 21 Day Fix Based Summer Boot Camp!! We’ll complete a round of the 21 Day Fix, right into the 21 Day Fix Extreme. We start with our week of prep May 1st.

You will get all your workouts {that you’ll do from home}, 30 superfood meals, the built in support and motivation that comes from being in these groups, and the exact nutrition/meal plan you need to not only get results, but to learn how to KEEP those results forever. You’ll learn how to NEVER diet again and my secrets on how to break free from the food prison and allow yourself to LIVE while you work on building a healthier you.

So here’s the deal… I suggest joining us with the All Access Pack so you’ll have everything you need for the 7 weeks :) Here’s a video with some more info:

If you do already have one of the two programs, the only requirement I make is that you be working with me as your assigned coach AND sign up with 30 days of Shakeology for the length of the challenge.

Why Shakeology?! Well here’s why…

We start May 1st! Wanna join?! Send me a MESSAGE ASAP and we can save your spot!

Here are the TWO programs we’ll be completing:

You’re even going to get some extra BONUSES!!!!

My Optional Meal Plans. One of my favorite parts of my groups is the resources you’ll get in the files section of our Facebook group! You’ll get optional plans to follow that detail out EVERY single day of the group of what to eat! I’ll share my favorite recipes, shopping lists, and more!

All of my Coaching and Support. When you join us with the fix, I’m going to set you up in our challenge group! In that group, I’m going to give you recipes, snack ideas, tips, motivation and I’m going to keep you accountable. Everyday I’m going to have you check in with me and rate your day.

We would also check in together one on one to discuss progress, make changes, and check in with measurements and progress pictures. This is KEY for so many of my ladies in making the program work for them!!

To Summarize!!!! When you join ALL of the FOLLOWING You’ll Have ACCESS to… 

  • 30 Meals of Shakeology
  • 1 Year of Access to Beachbody On Demand (the Netflix of Fitness) Plus brand new programs launched!! One is coming in JULY
  • Portion Control Containers
  • Protein Shaker
  • Portion Control Guidebook
  • My Coaching and Support
  • Access to our Challenge Group for 6 Weeks
  • Access to our LIFETIME accountability Group
  • Access to our Membership Website Packed full of Nutrition Tips, Recipes, and Meal Plans for LIFE!
  • Opportunities to win BUNCHES of prizes!

Wanna hear from some past participants?!! Check it out here!

Are you in?! Send me an EMAL ASAP [email protected] and we’ll get you set up and save your spot :)

How to Count Recipes on the 21 Day Fix

Believe it or not, converting recipes to 21 Day Fix container equivalents isn’t an exact science, but it is totally possible to do! This is honestly one of the MOST common questions I get asked by my challengers is “how do I count the containers for this recipe?”

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So first things first, this is a LIFESTYLE plan not just a diet so we want to FOCUS on making this adaptable to the real world, and reality is not everything comes out perfectly portioned! My challengers and I focus on making the nutrition plan a guideline. We use it to learn portion control, and balance our meals better, but reality is we follow the 80/20 rule (80% of the time use your containers, 20% of the time just try to eat as best you can in the situation) and still see awesome results!

You don’t have to stick to the plan 100% of the time. If you are just plain full, stop eating. If you’re hungry and need more, fill up on veggies and a little extra protein. If you find you are starving and need more protein or vegetables, then eat them!

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Reality is, not every meal is always going to be a carb (yellow container,) a protein (red container,) and a veggie (green container.) So how do you figure out container equivalents for your favorite recipes?

First things first, LOOK in the book1! The guidebook answers so many questions you may have so ready through it fully! I find pages 70-71 super helpful for understanding the container counts for mixed foods.

When possible, try to measure out your foods before you mix them together. For example, with a salad, I’d measure out my greens first using the green container, the dressing with teaspoons, the nuts with a blue, fruit with a yellow and protein with a red. Once you measure you can mix together and serve. To figure portions, you’d just divide the total container count by the number of servings your salad makes. This is the most accurate way to count mixed foods.

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The other thing I do is make note of the different kinds of foods in the recipe. For example, if I’m making zucchini boats, I’m using a green for Zucchini, a red for ground turkey, blue for cheese, etc…

You can also use the mixed foods guideline on page 71 of the guidebook as a point of reference. If what you are eating is similar, then cross of the corresponding containers.

 

Snack Boxes

How genius are these?!

*Sweet Craving: Try coconut chips, graham crackers, raspberries, and cacao nibs, or Greek yogurt, fresh fruit and almonds.

*Salty Craving: Hard boiled eggs, cheese cubes, turkey slices, celery and almond butter OR sprouted tortilla chips, sliced peppers, salsa, and guac.

Which do you prefer salty or sweet???

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rasp

chip

My Top Tips for Dining Out Healthy!

Let’s talk about dining out!!! It doesn’t have to be a bad experience or to derail your diet!! Here are some tips for staying the course!  Plan ahead and make it happen!!!

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  1. Develop an “I don’t have to eat it all!” Mindset. Make up your mind before you go that you don’t have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.
  2. Satisfy hunger only. Eat for the purpose of satisfying your hunger, but no more. Be mindful while you eat and when you hit the point of satiety STOP!
  3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar.
  4. Broth is best. When there is no salad option have a broth based soup.
  5. NO BREAD PLEASE! Nix the bread before your meal and ask for it not to be brought to the table!
  6. Know your best options Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren’t listed, ask the server to prepare it that way. Oh and don’t always trust the low fat or fat free symbols.
  7. Portion Control. Have a good look at your plate when it arrives. Restaurants tend to double the portions. Ask for a doggie bag and split your meal in half.
  8. Avoid Alcohol You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.
  9. Stop before the end. Think of your plan to shed those pounds, if you can’t resist something sweet ask for a dish of fresh fruit and leave it at that!
If you doubt your ability to resist restaurant offerings then eat before hand! Then when you go to a restaurant or social event you don’t have to worry about what’s on the menu and you can focus on enjoying the time with friends and family!
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One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.
  • Meet a friend at the gym
  • Have a game night at home with healthy clean snacks
  • Volunteer together at a local charity
  • Meet at the park for a walk or bike ride
  • Take a fitness class with friends!
A healthy lifestyle doesn’t have to mean a boring life!!!! Think outside the box!! Life doesn’t need to revolve around food and drinks!

Tips for Meal Prep

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Chances are, you probably kick off each week with every intention of eating healthy, home-cooked, veggie-packed meals. Then reality happens, and the next thing you know, you’re grabbing fast food on the way home from work or staring into your empty fridge until you give up and polish off a bag of pita chips for dinner.

Eating healthy food is easy. Cooking healthy food is the real challenge. But a few simple meal planning strategies can help you get your nutritional game on point — and you don’t have to be a domestic warrior to pull it off. Here are five to get you started.

1. Set Your Goals
Your nutritional needs are the foundation of your meal plan. So before you start bookmarking recipes, do a quick assessment of your personal goals. What do you need to eat more of? Less of? Do you have a target calorie count? What foods are best for you? “My main piece of advice for someone who wants to start meal planning is to find out what foods are right for his or her body,” says Sagi Kalev, creator of Body Beast. “When you meet the body’s fuel requirements, hunger disappears. Food cravings are nonexistent. Energy, mood, mental function, and well-being all improve. When that happens, it becomes very easy to follow a diet plan.”

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2. Make a Master Plan
Once you know what you need to eat, compile a master list of recipes. That way, you can pull easily from that list rather than combing through cookbooks every week or falling into the rut of repeating what you made last week. Use whatever organizational system works for you — Pinterest, meal planning apps, index cards in a recipe box, or even an Excel spreadsheet. “When I find a recipe I want to make, I print it out and add it to a binder,” says Autumn Calabrese, creator of 21 Day Fix. “Each week I go through it, find a new one, and add those ingredients to my shopping list. It’s important to keep variety in your plan so you don’t get bored.” When you’re planning your meals for the week, it’s okay to leave some flexibility. Some people make a school cafeteria-style calendar and schedule every last snack in advance — but it’s also okay to stock up on healthy staples and then wing it at mealtime.

3. Shop Strategically
Make a grocery list based on your favorite healthy foods and any new recipes you’ve pulled. “Having your favorite things ready to go is key,” Autumn says. “Make a list of the foods you know are a part of your meal plan, and make sure you stock up on those. I always have tons of fresh fruits and veggies in my fridge, along with a few different types of proteins, peanut butter, raw nuts, and lots of seasonings. This way, no matter what I want to make for a meal, I have the ingredients I need.”

4. Bang Out the Prep Work
When you get home from the grocery store, don’t just stuff your purchases in the fridge. Peel your carrots, slice your cucumbers, scrub your sweet potatoes, and dice your onions. Not only does it become a one-and-done task rather than a daily chore, but it makes you more likely to grab those healthy foods when you’re hungry. “Prepping your food is a huge part of success,” Autumn says. “I cook enough protein to get me through at least three days. I also cook a few sweet potatoes and sometimes a little bit of brown rice. This way, when I’m running out the door, everything is made and I can grab it and go.”

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5. Don’t Sabotage Yourself
Once you’ve planned and prepped, the hard work is done. Now all you have to do is avoid the usual stumbling blocks. One common mistake, Sagi says, is trying to eat foods you don’t really like. (If you hate the taste of kale, you’re not going to grab it when you’re hungry.) And Autumn cautions against buying junk food. (It’s easier to avoid ice cream when it’s not in your freezer.) But as long as you plan ahead, shop for healthy foods, and keep some go-to recipes in your arsenal, healthy eating will become a no-brainer. “When you eat right for your own body needs, you feel terrific,” Sagi says. “So it becomes very natural to gravitate towards eating properly.”

Reposted from the Beachbody Blog

Want a meal plan template?! You can download a copy of mine here :) Mealplantemplate