Tag Archives: macros

80 Day Obsession Nutrition

It’s almost HERE!!!! Getting ready for the launch of 80 Day Obsession on January 15th and I’ve been getting A TON of questions about the nutrition plan! Well here are your answers…. 
80 Day Obsession is our latest 80 day program designed to build chiseled abs and that peach booty… AKA every girl’s dream. But this isn’t a quick-fix plan. After all, you’re not just trying to lose weight — you’re striving for your best body, and that requires serious commitment.

But if you’re ready to get dedicated with your fitness and nutrition strategy, you’ll see the amazing  results you’ve always craved.

Here’s what you need to know about the 80 Day Obsession nutrition plan before you get started:

80 day obsession nutrition plan

How Timed Nutrition Works

This program uses timed nutrition to really maximize your body’s metabolism! You’re essentially eating the perfect combination of proteins, carbs, and fats at the ideal times to maximize muscle growth and use food as FUEL.

You’ll get a specific plan to follow also based on the portion control container concept, giving your body exactly what it needs at exactly the right times!

The 80 Day Obsession Glossary

 

Here are a few of the key words you’ll be using with this plan!

  • CALORIE TARGET: Before you start, you’ll calculate how many calories you need to consume each day, and choose a nutrition plan built around that calorie target.
  • WORKOUT BLOCK: This is the four- to five-hour block of time before, during, and after your workout. The nutrition plan revolves around this window, and you’ll follow specific guidelines for which color-coded containers and supplements you can use during this block. You’ll also eat three small meals outside of your workout block, along with a Recharge supplement before bed.
  • BEACHBODY PERFORMANCE: Your supplements for the workout— Energize, Hydrate, Recover, and Recharge — are built into the nutrition plan to maximize your results.
  • REFEED DAYYou’ll boost your carb intake on refeed— but it’s not an entire cheat day. You’re still following the plan just boosting carbohydrates for the day!
  • DEPLETE DAY: During the last week of the program, you have the option of reducing your carbs and increasing your protein to finish strong with the leanest results possible.
  • REST DAY: These are your days where you are not working out but are so very necessary.

80 day obsession nutrition, meal plan

Nutrition Tips for BEST Results

1. Prep your meals in advance

Meal prep will be key in sticking to your timed nutrition plan. Know what foods you’ll be filling your containers with and prep them ahead so you can grab and go through the week.

2. Set meal reminders

No forgetting to EAT!!! Set reminders on your phone or post-its on your desk so you remember to eat at the best times.

3. Make Shakeology part of the plan

Shakeology is one SUPER easy grab and go meal each day! The superfood protein shake provides the nutrients you need to get the most out of this program.

80 day obsession nutrition, meal plan

The Bottom Line

And remember, it’s called 80 Day Obsession for a reason. If your goal is to shrink your core and chisel your booty, you need to be ready for 80 days of intense focus and rigid rules. It won’t be easy — but it’ll be worth it.

If you’re as excited as I am and want to do this program simply send me an email with the subject line: 80 Day Obsession to [email protected]

I can’t wait to create your success story together!

Macro Friendly Pancakes

These Pancakes are A-M-A-Z-I-N-G!!! So easy to make and super macro friendly! Here’s what you’ll need….

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Ingredients: 

1 scoop vanilla protein
14 grams coconut flour
1/2 cup egg whites
1/2cup water 

 1/2 tsp. Baking Powder

Sprinkles & Dashes of Cinnamon and Vanilla

Directions: 

Mix dry ingredients together then slowly whisk in wet ingredients, until you reach a batter consistency.

Spray a non-stick skillet with cooking spray cook until bubbles start to form, flip and cook 1-2 minutes longer.

Enjoy!

Makes 1 Serving.

Counting Macros…What do you Eat in a day?

One of the biggest questions I get when people are starting out with counting macros, aside from what that actually means, is what do you eat???

To be honest, nothing fancy, special, or super healthy or unhealthy! I don’t eat pop-tarts and kale all day long. I wanted to share a full day of meals with you to give you a better idea!

I almost always start my day with Protein Muffins (I love this recipe!) along with coffee and almond milk creamer (and yes I count the macros for the creamer and coffee too!)

Lunch was egg whites with Parmesan cheese and pepper, along with Amy’s low sodium Vegetable Soup.

Pre-Workout Snack was Protein Oats (1/4 cup gluten free oats and 1/2 vanilla ShakeO)

Processed with MOLDIV

Post Workout was Recover and Almond Milk :)

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Dinner was spaghetti squash with crushed tomatoes and chicken, I usually alternate between spaghetti squash and zucchini noodles, and have them once a day. They’re super filling and lower in carbs to save room for the “good stuff.” 

Nighttime snack was caesin pudding with Recharge, sprinkles, and chocolate chips, I also had air popcorn with this to fill my CARBS :) 
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And that’s it! Nothing fancy and all tracked in My Fitness Pal! If you’re interested in learning more about this way of eating and reaching your fitness goals, check out my latest program!! I’m so excited about it and would love to have you join us!

How to Meal Prep

It’s no secret that I love my meal prep. For as long as I can remember I have been a planner. So it should come as no surprise that when it comes to my meals, I like to plan ahead to keep them healthy. For me, meal prep Sunday is key in this.

When I first started prepping though, I had no clue where to even begin. Now however, I kind of have it down to a science so I thought I’d share some of my favorite tips and things to prep ahead with you.

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First up is planning. I typically plan the majority of my meals ahead of time so that I can stay within my macros (a post for another day). I usually do this on Thursday or Friday using MyFitnessPal.

Saturdays are usually my grocery day where I get whatever I need to prep as well as anything else I want to have on hand for the week.

groc1780864_634250566576_367942055_nThen Sunday is my prep day. I usually start with something that needs to cook in the oven and start with the things that take shorter to cook, that way they finish fast, and I can put whatever else I need to in next.

For me, this usually means starting with a pre-workout snack.  I can never stomach a lot before I work out so having just a bite of something small in the morning is perfect for me. I typically make something higher in protein and carbs and lower in fat.

Egg muffins are a favorite of mine but lately I’ve been loving pumpkin protein bars too.

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I make sure I have 6 servings of whatever I make for Monday-Saturday mornings and then store them in the refrigerator to last throughout the week.

Once those are in the oven, I move onto Crockpot chicken. I could eat this each and every week and never get sick of it. It’s the easiest way to cook my chicken I can make a lot of it so it ends up accounting for a lot of the protein I consume throughout the week.

All I do is lay boneless skinless chicken breasts in the Crockpot, sprinkle with black pepper and red pepper flake, cover with water, and cook on high 5-6 hours depending on how much I am making.

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I also always cook sweet potatoes for the week.  Fun little tip, but these actually double as my dog’s treats for the week so I always make a really big batch (she’s hypoallergenic and can only have fish and sweet potatoes). For these I scrub, wash, and poke holes in the potatoes and microwave 5-6 minutes. Then I slice them thin and lay on a baking sheet sprayed with coconut oil. I bake them at 400 degrees for about 40 minutes.

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Lastly depending on the week I will usually prep some extra veggies, especially if they take longer to cook – spaghetti squash I always do ahead.

I also usually put together some other meal option with a protein source in it. For example a turkey chili, spaghetti squash and turkey meatballs, lean ground beef, etc…

And that’s it. With all of this prep, I hardly do much cooking during the week with the exception of throwing things together that I’ve already prepped.

Some other staples I like to have ready to go for the week are things like eggs and egg whites, gluten free oats, sliced carrot sticks, protein for shakes (I use this brand), and non fat yogurt or cottage cheese.

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What do you like to prep ahead for the week? Any favorite tips to share?