Sunday, November 24, 2013

Week of Thanksgiving Meal Plan/Exercise Plan

Happy Sunday!! I soooo excited I am starting another Challenge Group tomorrow called Holiday Madness Fitness Challenge.  It is a 30 day clean eating/SHAKEOLOGY/fitness program where I coach you 1:1 and help you with fitness/nutrition tips, recipes, meal plans, and keep you accountable for reaching your health and fitness goals! I make a closed group on face book and this is where I add my challengers, so no one else but my challengers can see! We do before and after pictures and measurements which really help you track your progress! I have been running challenge groups every month for the past year, and cannot believe how many lives have changed!
I'm so excited to run this group especially because staying committed over the holidays are extremely tough, so I really want to challenge everyone! If you can stay committed over the holidays, this will prove that this is not a temporary diet... this is a lifestyle! So I am giving clean recipes to help so my challengers do not feel deprived over the holidays, but still are taking steps closer to their goals! No more gaining the extra 5 or 10 lbs over the holidays! My challengers are not included in that trend!
So just a sneak peak of what I do for my challenge groups is every Sunday, I make my meal plans for them and show them what my nutrition looks like, which got me to my goals.  I allow myself 1 off meal a week, which of course will be Thursday for Thanksgiving! I will have my Shakeology before my meal, so it helps me with not over eating! It is one meal that I also know I am getting the proper nutrition and multi vitamin!
This is what this week's meal plan looks like!

Nov 25-30th

CHALEAN EXTREME– Burn Circuit 1 & ab burner
INSANITY- Plyo Cario Circuit
INSANITY Cardio Power & resistance
INSANITYCardio Recover
CHALEAN EXTREME Burn Circuit 3 and Insanity cardio abs
INSANITY Pure Cardio

Meal 1

W ½ banana and 1 tsbp natural peanut butter, 1 tbsp PB2
Shakeology w 2 tbsp natural pb
Egg whites and salsa , 1 slice Ezekiel toast with kale and tree nuts
Protein pumpkin pancakes (blog), turkey sausage
Protein pumpkin pancakes (blog), turkey sausage
Egg whites and salsa , 1 slice Ezekiel toast with kale and tree nuts
Egg whites and salsa , 1 slice Ezekiel toast with kale and tree nuts

Greek yogurt w ¼ mixed kasha go lean cereal, ½ fresh fruit
Greek yogurt w ¼ c mixed berry kashai go lean, ½ cup fresh fruit
Shakeology Strawberry Cheesecake (blog)
Shakeology ½ banana and 1 tbsp natural peanut butter
1 string cheese, 1 oz cinnamon almonds
Greek yogurt with 1 cup fresh fruit, ¼ cup kasha go lean cereal, drizzle pure maple syrup
Greek yogurt with 1 cup fresh fruit, ¼ cup kasha go lean cereal, drizzle pure maple syrup
Meal 2

Greek Salad with chicken salad wrap (blog)
Greek salad with chicken salad whole wheat wrap (blog)
Meditteranean grilled cheese (blog)
Thanksgiving turkey, stuffing whole wheat (blog), green beans
Turkey salad sandwhich made with greek yogurt, ww bread
Shakeology vanilla almond fudge (blog)
Pumpkin Pie (blog)

Peppers and hummus, edamame
Peppers and hummus, edamame
1 string cheese, 1 oz almonds

Shakeology (Vanilla almond fudge (blog)
Peppers and hummus
Peppers and hummus
Meal 4

Broiled salmon with asparagus, ½ brown rice
Broiled salmon, asparagus, ½ cup brown rice
Greek Chicken Salad
Turkey, coconut sweet potato truffles, green beans
Clean Pecan Pie
Meditteranean grilled cheese, greek salad (blog)
Clean turkey wrap on ww , greek salad
Clean turkey wrap on ww, greek salad

2 shakeology balls
2 shakeology balls

Kale chips
Edamame/goji berry mix
Edamame goji berry mix

I am so excited to be a part of this challenge with my challengers! They motivate me and give me the accountability to stay on track!
How we motivate each other is by me posting daily giving tips, recipes, etc.. and the challengers are required to report to the group at least 1 x daily to say whether they had their shakes, did their workout, and rate their food on a scale 1-5, 5 being the best and had no mistakes! 1 would be they completely fell of track!
At the end of the challenge, the challenger who stayed consistent with posts and who lost the most inches/lbs will get a prize! Yes, you here prize and your eyes light up right?!? :) Yes, I love prizes, and it motivates people!
Here is my newest recipe for the holidays!

Makes 12 Bites/Squares
Crust Ingredients:
  • 1 Cup Pecans
  • 1/2 Cup Pitted Dates
  • 1 Tsp Cinnamon
  • 1/4 Tbsp Vanilla Extract
Filling Ingredients:
  • 1 Cup Pitted Dates
  • 1 Cup Pecans
  • 1 Large Ripe Banana
  • 2 Tbsp Agave nectar
  • 1 Tsp Vanilla
  • 1 Tsp Cinnamon
  • 1/2 Tsp Nutmeg
  • Extra Pecans for Topping
  1. Using your small food processor bowl and blade blend all pie filling ingredients until smooth and set aside (except extra pecans).
  2. Using your large food processor process all crust ingredients until dough like consistency with visible chunks of nut.
  3. Grease an 8×8 baking pan or glass dish with a healthy oil.
  4. Press crust mixture evenly into baking dish.
  5. Top with pie filling using a spoon or spatula to make sure the filling is evenly distributed over the crust.
  6. Add extra pecans evenly over the top.
  7. Cover with saran wrap and freeze overnight.
  8. When you’re ready to serve remove from the freezer, cut into squares and serve immediately.
I am so excited to serve this with Thanksgiving dinner!! Remember, the first bite, taste good, but the second is always the best.. after that, you don't need anymore! Don't waste extra calories if not needed!! :)

I do want to give you a few good tips on staying healthy throughout the Thanksgiving holidays!
1. Pack extra- Yes, extra food! Have extra snacks with wherever you are going.  This is a good way to not make excuses, esp while traveling that you have no healthy food available!
2. WATER WATER WATER- Do you realize how many extra calories people intake from liquid alone? Lose the chemicals and unneeded calories (soda, juice, too much alcohol, tea, etc.).  Drinking lots of water will not only keep you hydrated, but fuller and reduce more cravings.  If you are going to have alcohol, use moderation just like food! FYI- you should intake your body weight divided by 2 in oz.. so Im 130.. divide that by 2 and get 65. I should have 65 oz every day in water.
3. Exercise- Just because its a holiday, does not mean you cannot exercise.  Getting your exercise in early in the morning will give you the rest of the day to enjoy yourself without feeling guilty!
4. Skip the appetizer! If you are eating a meal, is there really a need for an appetizer too??
5. STAY POSITIVE- If you stay positive, your more likely to be successful at the end of the day... If you think your going to fail, guess what?? You have already set yourself up and you will fail!
6. Keep in mind the reason we celebrate holidays- It is not to eat as much as we can, but its a great time to enjoy the company of our family and friends!
7. Keep yourself motivated- This may sound silly, but it works for me.. save a picture of your goal body in your phone.. Any time you want to over eat/drink, pull this picture up!
8. Do not eat 3 hours before bed- Your body is not burning as many calories so if you intake food and your going to bed, the carbohydrates/sugar sitting in your stomach is going to turn to fat.
9. Learn to say NO THANK YOU- Stop feeling bad to say no about food... If you are at a guests house and they want you to eat but its not healthy, if they care enough, they will understand you have goals and they should be happy for you to stay dedicated to them.  If they do not understand, they do not care about your goals. SIMPLE.
10. HAVE FUN!! Be happy to have the life you do.. Be thankful for what you have.. Celebrate what god has given you! :)

Don't forget to follow me throughout my journey of CHALEAN EXTREME/INSANITY hybrid challenge! I'm so excited to get weights and cardio in!
Time to make myself accountable! Here are my pictures and measurements to start tomorrow
Day 1
Chest: 34.5
Waist: 29
Belly Button (I do this because this is where women hold fat the most): 30
Bicep R: 11
Bicep L: 11
Hips: 36.5
Thigh R: 20.75
Thigh L: 20.5
Before PICS:

I will admit, I was more tone about 1 month ago, but kind of fell off, so I officially am holding myself accountable for reaching my ultimate goals!! I would love for you to join me on my next challenge! If you are interested in keeping yourself accountable and committed, message me for details on my next challenge! Do not miss out just because its the holidays... Going through your journey during the holidays is going to make you stronger and more committed than ever and help you make it more of a lifestyle!
You can find me on facebook @

If you are already into health and fitness and would love to work from home while making an extra income, you can fill out an application for a spot in my Apprenticeship program where I teach you how to become a successful leader and coach and be a part of the #2 team in the Beach Body company! I am a 6 star Elite Qualifying Beach Body coach and have done this in 1 yr exactly! What does this mean to you? I am qualifying to be in the top 1% of over 150,000 Beach Body Coaches in the company! In one year, I have made my income as I do a registered nurse of 5 years with a 4 yr BSN degree! Pretty exciting!! But I am here to share how I became successful with you so you can be debt free, but more importantly help lots of people live healthy and fulfilling lives! It is the most rewarding feeling EVER!! 
My Apprenticeship starts Dec 2nd and I am taking 5 people who are serious about making a career out of coaching! This is a 30 day training and I work with you 1:1 to learn all about coaching, and start growing your business as a health and fitness coach! 
Please realize, you do not have to be at your goal weight, you do not have to be a nutritionist, or a personal trainer, but you do have to be passionate about helping others be healthy!

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