Sometimes you need a little boost and jump start with your nutrition!! I know its easy to get a little too many cheat meals in, you just feel "blah" and need a new fresh start! So I am right with you!! I needed that something to get me started on the right track again.. I wasn't doing horrible, but I am going to be starting a brand new programHammer and Chiselso this is my prep for a fresh start.. I completed our 3 Day Refresh, or 3 day cleanse!
WHY the 3 Day Refresh?
3 Days of eating tons of veggies, and incorporating Vanilla Refresh Shakes and A Fiber Sweep supplement!
Vanilla Refresh Shake:
This is a high protein vanilla shake made from plant based protein and what I love so much about it is the fact that is has
22 essential amino acids and minerals
probiotics to help promote digestive and immune health
includes potato protein to help curb hunger
no artificial flavors, colors, preservatives, or sweeteners
Fiber Sweep Drink:
This fiber drink has a blend of soluble and insoluble fibers, and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.
It is created from whole-ground flax, chia, and psyllium seed husks
Psyllium fiber husks may reduce risk of coronary heart disease
Flax and Chia are sources of healthy omega-3 fatty acids
Can you exercise during the 3 Day Refresh?
Yes, but it is recommended that you do a mild to moderate type of exercise during these 3 days.
This is a perfect opportunity for you to kickstart your healthy lifestyle and make a clean break from unhealthy habits or a "tune up" to prevent from hitting a plateau.
If you are wanting to break those unhealthy habits and start your journey to healthier habits and lifestyle, please fill out the application below for 1:1 coaching by me, along with a chance to enter my fitness support group where I work with you daily with your fitness and nutrition to help you reach your ultimate goals!
Hey everyone!!! So I am so stuck on my chocolate Shakeology every day, that I was forgetting how amazing the other ones are!!! I dug into my Strawberry VEGAN Shakeology and put a little twist to it!! One of my challengers in my challenge group actually said they had it and out of the 3 years I've been drinking it, I never had it before!! So I can't keep any secrets from you all and must share this awesome recipe!!! Please leave your feedback in the comments below and let me know how you like it!!
Strawberry Lemonade Shakeology
Ingredients:
1 packet of Strawberry Shakeology (you can use regular or tropical vegan)
1/2 cup fresh strawberries chopped
Ice (I use 8 oz)
3 oz water
1 lemon (squeeze entire lemon for the juice and put juice in blender)
3 ounces lemon juice (I use bottle lemon juice in addition to fresh lemon)
Directions:
Blend all ingredients together in blender and enjoy!!
*To make thicker consistency, add more ice and less liquid, and to make thinner, add more liquid :)
**This recipe can be used on the 3 day refresh or Shakeology cleanse!
21 DAY FIX breakdown:
1 RED
1/2 purple
***If you are looking for more nutrition and health tips, recipes, motivation, and accountability to help you reach your health and fitness goals, please fill out the application below for a spot in my next fitness challenge held in a closed group on Facebook!
OK, if you have been following my blog, you will know I have been following the21 DAY FIX EXTREME, but have been having some issues with water retention, weight gain, and joint pain despite my clean eating and exercise.. I have followed the 21 Day Fix Extreme before and had amazing results. So when I am saying I stopped it again... its not because I go back and forth too much, but I NEED to figure out whats going on with my body! As I lost my 5 pounds with the 3 DAY REFRESH, I was under the assumption that I was back on the road to success... I maintained the weight off, then had 1 cheat meal.. seriously, the weight came back and then more! :( Since, I was not able to eat clean, exercise and get it down again. Im sure many people are thinking she's crazy, or she's cheating and not saying it.. no seriously, I am completely honest and have been about my binge eating and emotional eating.. I am proud to say I have gotten myself back to a good place that food is no longer first in my life.. it hasn't been my drug. As I got away from competing for now, it has improved significantly! But there is STILL something going on. Im excited to share with you my next part of my journey I took. Last week, I was doing the21 DAY FIX EXTREME still and wondering what I can do to totally trick my body.. Obviously what I'm doing isn't enough. So I knew the 3 DAY REFRESH helped, but what about the 21 DAY ULTIMATE RESET?? Its a detox to remove all the toxins and crap in my body and its hard core... I did it 2 years ago when I was trying to lose the last 10 pounds.. I ended up losing 11! So maybe this can help "fix" whats going on. Obviously if something works and then I stop doing it and gain the weight back, I'm going to see an Endocrinologist. But for now, I want to do what I can on my own since my last doctor appointment didn't turn out well. So here we are, week 1 of theULTIMATE RESET! I did my meal prepping and grocery shopping! It was pretty exciting that I had a lot of the ingredients that are more costly because I already use them! Coconut oil, Braggs Liquid Amino, sesame Oil, EVOO, little things like that made a huge difference for my grocery bill!! Here is my Meal plan for the first week:
Along with my meal plan of course comes with my lovely grocery list!!
So that was the hardest part! Since I am eating a lot of the same foods, it was honestly easy to get prepared!! I am doing my salads right before I eat them, but otherwise, everything else is pretty much prepped ahead of time!
Getting prepped for the big week!!
Tell me this Quinoa salad does't look amazing?!
My stir-fry veggies
My asparagus baked with EVOO and Himalayan salt!
My Home made Greek Dressing from the Reset recipe book
My grilled chicken plain and salmon with a lot of fresh parsley :)
Time to get pumped up for the next 21 days!!
DAY 1!! Mixing mineralize in with my water and chugging!
ok, this is my hardest part... drinking the Alkinalize!! Kamut grass, alfalfa, wheat grass, and barley grass... doesnt sound good either lol.. but its totally tolerable... if you chug water after!
My first breakfast.. pretty darn amazing if you ask me!! :)
I survived day 1!!! YAY!!
I did have a killer headache when I woke up the 2nd day, but I will say it was most likely because Im so use to drinking 3 servings of my E&E (my pre workout formula).. I totally drink way more than I should.. on a good note, its the only caffeine intake I get and more natural ingredients than any other energy drink!!
Dinner!!! Seriously, I chewed like 15 times before swallowing haha.. I'm a little cray cray.. but it is helping me so much!!
Seriously, I had to step on that scale 3 times to see if something was wrong with it! As I have been sharing my issues with retaining water and fluid and nothing is working.... well SOMETHING is NOW working!! On day 2 (mind you this is NOT normal for the average person to lose on this regimen), I got rid of 10 lbs... I feel a lot less bloated but I can see my definition again! I knew it was there somewhere lol!!! My abs are back for sure!!! YAYYY!!! There is something about just feeling tone and good!! Im seriously SO glad I did this program!! I know today Im only on day 4, but it has been absolutely amazing!!!!
So far, this is by far my FAVORITE meal yet!! They have all been great, but this was awesome and its filling too!! I actually had to force it all down!! Not normal for me lol!! So this has been my week so far!! Exercise wise, I did do my Plyo 21 DAY FIX EXTREMEand then Tuesday and Wednesday, I did yoga. I will be doing yoga and pilates from the 21 Day Fix Extreme during this time since you are not suppose to put a lot of stress on your body. Cannot wait to share with you at the end of the week on my first week results!! :) Stay tuned!! *If you are looking for help on your journey to a healthier lifestyle, good eating habits, a normal exercise routine while being at home, please fill out my application below for a spot in my next fitness challenge!
The holidays are coming and it is so easy to fall into the candy bowl that you bought for the kids and family. I mean 1 little piece won't hurt right?! Yes, it adds up quick!! Its nice to enjoy our friends, family, and food, but you know what comes right after Easter? Time to get ready for summer!! We all have goals, and I know that it feels great to look good in those shorts, tank and that swim suit! But without the fitness, nutrition, and support, its hard to reach those goals! POST- EASTER FIX 30 DAY CHALLENGE: My goal for everyone is to live that happy, fulfilling life that they deserve... everyone deserves to be health and happy with themselves right?! 1.Well, Its easy to find the nutrition... portion control and clean eating right? But I want to to take it a step further. I want to provide you with daily clean eating tips, recipes so you do not get bored, and SHAKEOLOGY, a meal you can use EVERY day that is easy and convenient like fast food, but WAYYYY healthier!! WHAT DOES SHAKEOLOGY DO FOR YOU? This is going to be your 1 meal that gives you all the nutrition you need in an entire day.. all your: -Super foods to help give you energy and control your appetite -Amino Acids for your muscle tissue growth and repair (esp after a good workout) -Pre and pro biotics and Digestive enzymes to help regulate your digestive system -Antioxidants and Phytonutrients to detoxify your body and support immune function Shakeology is NOT a weight loss shake, nor a protein shake... This is a HEALTH shake that is including your dense nutrition, health benefits, and includes your daily multi-vitamin! Officially, your healthiest of the day that will get you to your ultimate goals! 2. It's easy to find the fitness part... go to the gym, or jump on a treadmill right?? Well, again, I'm taking it a step further! Sometimes doing the same old workout at the gym only creates a plateau. You get to a point where you are doing the same exercises, the same movements and that treadmill you are sweating your butt off for, is doing NOTHING for you and your health goals! So I will be providing some exercises that will trick your body, and train your body so you are not worrying about hitting that plateau. 3. Support... well how much support do you have?? Sometimes it easy to find the support and sometimes its not-so-easy to get the support you are looking for. Either way, I'm taking it a step further for you anyways! Having support means a lot! Having a support group that you can go to every day to have people cheer you on, be honest with you, and walk you through the difficult times and struggles is what gets you through the finish line!
My Easter FIX clean eating and Shakeology challenge is just that! 30 Days of daily support, motivation, daily tips, recipes, and help to get you on track of your nutrition, fitness, and create healthy habits! It only takes 21 days to create new habits, so I am giving you that, plus more!
To help you kick off your nutrition the right way, I am giving FREE 3 DAY REFRESHwhen you sign up with ME and YOUR coach and order your Shakeology in Home Direct (HD). I am now providing you with a jump start cleanse to remove the toxins, bloating, and chemicals from your body and replace with it amino acids, enzymes, and more so you are starting FRESH! To learn more about the 3 Day RefreshCLICK HERE! * This promotion will ONLY last until March 31st! If you are ready to start your journey and give your body a fresh start to clean eating and create healthy habits, please fill out the application below for a spot in my next 30 day challenge!
Ok, so I'm a very honest person, so Im going to just put it out there... This week sucked! It was by far, the toughest week for me yet! I went away to Jersey to visit a friend and I could not control myself there, let alone when I came home... In Jersey, 15 weeks out, I ate NACHOS AGAIN (whats up with me and nachos?!?!) and yes they were loaded! I guess go big or go home!?! And then, frozen yogurt, not once, but twice! Not the plain vanilla frozen yogurt either... It was the oreos, peanut butter cup, hot fudge, and peanut butter on top! YEA, that bad!! Seriously, I was SOOOO disappointed with myself!
Every other meal was great! My friend made me awesome Zucchini Turkey Burgerswith grilled peppers and a sweet potato... but even while I was in Jersey, I got my friend to go to the gym with me for my workout! We did back day and it was great!!
Zucchini Turkey Burgers, grilled peppers and sweet potato
Getting in some cardio too! Livin it up at GOLD's!
I guess this is just part of the struggle... I know Im human... but I felt terrible that I am a fitness coach and totally falling apart and not doing what I tell my challengers!! UGH!! Its all about practice what you preach!
On another note, my workouts have been great! Ive done them daily, but was not seeing results because I was not on top with my nutrition... Literally, my veins went away and I looked VERY different! Its crazy when you start to get low with your body fat, how much you can see a change in a day! I decided its time to keep myself accountable in other ways... My trainer is a great help and is trying to motivate me as much as possible, but I obviously still fell off the wagon, so were trying this another way.
One day at a time.. I can't keep thinking about 14 more weeks and looking ahead because I sike myself out. So pictures WILL be taken every week from here on out of my progress..
Posterior delts, here I come!
My delts are growing!
See the difference between just 2 days!?!? CRAZY!!
14 WEEKS TO SHOW WEEKEND NPC FIGURE COMPETITION
OK The day I realized I sucked so bad and was at my lowest emotionally, its time to get over it and realize I have some goals to meet... I cried it out, I pouted about it, but it is not going to get me to 1st place, so moving forward!
So one thing that was more frustrating this week was on leg day, I hurt my left knee. Not sure what I did, but I was on the Press Machine and doing 270 lbs, and the way my knee was, I tried to re position, but didn't do it properly. Im pretty sure it was a ligament, but needless to say, I couldn't do any more workouts... Since I need so much work on my legs, I was so frustrated... I am suppose to be doing 2 leg days a week, along with cardio 2 times a week, and then this happens after I ate terrible! UGH!!
This was the day I needed to wake up and realize I can literally have NO more cheats! My trainer keeps telling me, "You are going to be the only one up on stage being mad about the nachos and ice cream you and is you know is holding you back from first." I cannot sell myself short. I know I am capable of this. Its just getting into the mind set.
So I decided to start fresh with Beachbody's 3 DAY REFRESH.
The pics above are from yesterday which is day 2, but I will be posting my total results with the refresh once Im done tomorrow morning :) I feel so much better though its crazy!! Im back on track and after my melt down, Im ready to roll!! I am going to do weekly videos also because that really helped me see where I need to be with myself emotionally.
Thank you everyone for all your encouragement and messages... It truly makes a difference and I need your continued support throughout this journey!! I hope I can inspire as many people to follow their dreams and remember, although you feel like failing, it is just a struggle that will turn into a strength in the long run!
