21 Day Fix Week 3 exercise/meal plan

21 DAY FIX WEEK 3 EXERCISE/MEAL PLAN!

I felt like it was yesterday that I was patiently waiting for my 21 day fix to arrive at my doorstep, now I'm already into the 3rd week!! Its crazy!!  So as I have my story posted here, I am going to be totally honest.. Yes, I am a fitness coach, but I am also human,.. I totally was discouraged by looking at the scale even in the first week.. I am so mad at myself for not sticking with the complete guide for a few days, but I realized how good I did feel
during that first week, than how I felt not doing the fix.. I was less bloated, not hungry as much, and was able to focus on the important things like getting in my water intake and keeping myself busy activity wise, rather than always on eating! Yes, I eat all the time!!  But I am by no means over weight, its just I tend to be obsessive about food.. Using the 21 day fix is really helping me with portion control and knowing when to eat! Although I took 2 days off, I was still able to use portion control, which was great! I have a feeling if I would have stuck with it I would have started to see results on the scale, but at the same time I need to realize I am at a low weight for me and my body type already.. I see my abs, I have definition,
so I know there will not be a significant drop in pounds, which is why Im back at it!! I am only on day 2 of week three and feel awesome!! 
I think this is a great way for me and my personal issues to get over focusing on the scale because I know how good I feel without looking at that scale.. It means almost nothing anymore to me. So I will continue this journey and enjoy every minute!!
I will say now that I am on week 3, there is an option to kick your workouts up and double them, which I am since I did not completely follow last week.. I have done 2 days of double workouts and I LOVE IT!!! I feel so strong and I am burning calories!! 

If you have not seen or heard much about the 21 day fix, you have a nutrition guide to follow and this guide gives you color coded options for each food group.. You get the colored containers with the program to help you portion size every meal you intake! 
This was a meal prep day and you will notice the blue, green, red, and purple containers on the right and at the bottom of the picture.. those are the containers you get and the others are mine, but already portioned out according to each food group.
21 days of portion control and focusing of healthy eating and drinking mainly water can go a long way! 
What I love so much about this program is you do not only get the nutrition part, but the exercise is incorporated also! If you look at other companies with the same concept with shakes, you usually do not get regular clean eating, health shakes, and exercise together.. Many have boxed and packaged food full of soy and sodium and not from whole foods, the shakes are not natural and full of artificial sweeteners and are not even an entire meal, and most do not talk about exercise and include workouts period! With Beach body, you get the whole nine! You get what we call a long term LIFESTYLE! Something you can live off of! 
So back to the exercise..  I am in love with these workouts! You again, get the best of both worlds.. You get cardio, weights, pilates, and yoga! This program has amazing modifications, so whether you are a beginner or an expert, this program will work for you! 

Week 3 double workout!

My 1 1/2 yr old eating raw veggies and spicy hummus! Only him!

I love that I can include my family in this too! I have my kids working out with me (they hop around but they love it), and they want to eat want mommy is eating! It doesn't get much better than that!

Hummus and veggies being one of my favorite meals,  you will see this is one of my meals in my meal plan for week 3! 

On the last 3 days, I will be doing the 3 day quick fix, which is a very strict plan to help you get the most of your results and change your body up some! Tricking your body is one of the best ways to get off a plateau. 
I am still so excited to finish this week off and don't worry, I will be restarting this once again on Monday for another 21 day fix! You can do the fix up to 3 times before taking a small break from it!! This is perfect for people who are needing those quick results for vacations, weddings, etc! I am going on a cruise in less than a month, so it will be done!!
If you are looking to start your fitness journey and/or wanting to get off of a plateau, this is a perfect regimen to start with!  I am running a challenge group starting March 17th, yes St. Pattys Day! Do not let a holiday interfere with your long term health and fitness goals.. Sometimes we make small sacrifices to reach our long term results..
This group is in a closed group on face book where I work 1:1 with each person to help them reach their ultimate health and fitness goals! I give health and fitness tips, recipes, meal plans, support, and motivation!
I am accepting 10 challengers that are willing to commit to 60 days with me that will change their life! If you are ready to commit, please fill out the application below and I will contact you within the next day.
You can either take this small sacrifice now, or regret it later and suffer the consequences of not being at your goals, and not having that feeling of accomplishment that you deserve! 

This is what it's all about! Small steps forward over and over until we reach new habits, new goals, and new lifestyles!
Get ready for an exciting new journey!

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SHAKEOLOGY VS. IT WORKS "GREENS" and "PRO FIT"

SHAKEOLOGY VS. IT WORKS GREENS & PRO FIT

I have been getting a lot of questions concerning the difference between IT WORKS GREENS and SHAKEOLOGY.  I am so excited to actually discuss this because I am familiar with both! Before starting my business with BEACHBODY, I actually was an IT WORKS independent distributor.  I have knowledge with both and more importantly, EXPERIENCE with them both.  I have had a good amount of customers using both as well, which was a better indication of what I should represent for my friends and family. 

IT WORKS GREENS:

With 8+ servings of fruits and vegetables and a blend of 38 herbs and nutrient-rich superfoods, Greens provides naturally occurring, bioavailable vitamins, minerals, antioxidants, phytonutrients, and enzymes to give your already well-balanced diet a nutritional boost.

 

-Comes in 2 flavors: orange and berry

-Detoxify, alkalize, and promote pH balance within the body

-Acidity-fighting magnesium and potassium blend

-Includes probiotic support for digestive health

-38 herbs and nutrient-rich superfoods

-8+ servings of fruits and vegetables in every scoop

-Free radical-fighting antioxidants

-Contains SOY protein

WHY IS SOY BAD FOR YOU?! After research, it is found that over 99% of soy in genetically modified and has one of the highest percentages of contamination by pesticides of our foods.  It has also found to affect thyroid and hormone levels. 

*This is NOT a meal replacement- This is simply a drink that does not have any protein, fats, carbohydrates, sugar, or calories.

Price:

33$ for loyal customers (50$ up-front fee with minimum 3 month commitment and 50$ penalty fee if canceled during that time)

40% retail

- To get the free shipping with It works, you must have auto ship for 3 months prior to getting free shipping. 

It WORKS Pro FIT

I have had many comments about comparing only the Greens and Shakeology, so I am adding in Pro FIT which is It WORKS protein drinks.  
The reason I am comparing the two is because with Shakeology, it is NOT a protein drink, nor just a shake with nutrients.... which putting BOTH Greens and Pro fit together still does not add up to Shakeology.  Shakeology is a health shake full of dense nutrition, more protein that is needed for muscle repair, and also has enough calories, fat, and protein to carbohydrate ratio which is how Shakeology keeps you full for longer.  

Pro FIT nutrition facts:
Calories: 100
Protein: 14
Fat: 2
Sugar: 1
Carbs: 5
Although the nutrition facts are important and do tell you this is not enough to replace an entire meal, it also is not the only indicator of what clean eating is.  
It is the nutrients and ingredients that make a difference and 
you will notice again, soy is an ingredient towards the top which means it has a higher amount of that ingredient.  
You will also notice, comparing to Shakeology, in Pro FIT, there is not 70 natural ingredients and super foods which is going to give you a natural boost of energy, help your cravings, and improve your overall health (including heart health).

SHAKEOLOGY

Shakeology is a MEAL REPLACEMENT that is used in place of any meal during your day.  This is NOT a protein shake or a diet shake, but is a meal that gives you your daily dose of dense nutrition.

-Comes in 4 different flavors:

Chocolate

Vanilla

Green berry

Strawberry

VEGAN chocolate (vegan is Gluten free, soy free, and wheat free. The protein is from plant protein Pea and Brown rice protein)

VEGAN strawberry

-GLUTEN FREE

-Protein- Whey Protein ISOLATE which is the purest of proteins that have least amount of lactose (will improve digestion).

Shakeology includes:

-More than 70 super-nutritious ingredients.

-Proteins, Vitamins, and Minerals – to help reduce hunger and food cravings.

-Antioxidants and Phytonutrients – to help detoxify and protect the body against free radical damage.

-Adaptogen Herbs – to help increase energy and combat stress.

-Prebiotics, Probiotics, Fiber, and Digestive Enzymes – to aid digestion and promote regularity.

Plus, Shakeology can help:

• Build and repair muscles

• Promote ideal blood sugar levels

• Support brain function to help promote alert thinking and a positive mood

• Promote healthy skin, hair, and nails

Price: You can get a month supply for 129$/month in home direct (HD), which you can cancel at any time without a penalty. 

If you break it down, it comes out to 4$/day.  I like comparing this to other meals you would have during this meal if you were not using Shakeology.  Please note, this includes your protein, carbs, NATURAL sugar, daily servings of veggies, and daily multi-vitamin.

Can you even get a 6 oz steak for McDonald’s/Starbucks for 4$?

It is time to think smart, and eat smart.. I was very skeptical on using Shakeology because it was 129$ every month.. But I knew within the first month, I was getting great results along with getting all these health benefits.  So what I did was went to the grocery store with my list and looked at all the ingredients I was getting for a meal.. For instance, I had 1 green pepper, 1 cucumber, kalamata olives, feta cheese, spinach, 1 piece of chicken, tomatoes, and a sweet potato..

If you add these up you will come up with 17$ and you will have a salad for 4  days… Even if you take 17 x 7.5 (30 days in a month and getting even the salads alone every 4 days) is 127.50…

*this is not including your sweet potato or chicken every day. Also not including your daily multi-vitamin which ranges between 10-25$ depending on where you get it.

The point of me breaking this down for you just shows what your getting physically with your money, but does not compare to the savings you will doctor visits, medication adjustments (including blood pressure, cholesterol, depression, anti-inflammatory, and I have had customers decrease and get off medication for Crohn’s and Diabetes).

I hope these comparisons helped you see a difference between Shakeology and It works nutrition supplements and their Pro fit protein drink. I am not here to try and promote one over another, but simple you facts so you can hopefully make a determination on what is best for you and your health long term.

New Month, New Opportunities! Time to reach your fitness goals!

Happy October 1st!! Can you believe it is time to put away summer clothes and pull of the comfy sweats and long sleeves?! One way I stay positive is to think of it as a new month and time for a new opportunity to arise!!

Last night, we had FIT Club at my house and it was a great time! Its a great way to keep everyone motivated and excited to continue their journey to a healthy lifestyle! That is what I do! I give free 1:1 coaching and help with meal plans, and give exercise and nutrition tips to help everyone reach their fitness and health goals! Of course I had my E&E (energy and endurance) prior to our workout to give me a boost!

I take my E&E 15-30 min prior to working out and then I go for it! I instructed Insanity last night and I am so glad I got certified to instruct because I have so much fun with it!!! Its a great experience and goes with my passion to be healthy and fit!
We had a great group last night!! They worked so hard... I could tell by the sweat pouring off their bodies!! LOL...

Who says you can't get an awesome total body workout at home and in only 30 min?!

Oh these ladies kicked butt!! And we ended with our healthiest meal of the day, SHAKEOLOGY! You get your nutrients, protein, complex carbs, whole food, non GMO, natural SHAKEOLOGY! We had Chocolate Peanut butter, and banana shake!

1 scoop chocolate Shakeology

1 tablespoon Natural Peanut BUTTER

1 tbsp PB2

1/2 banana

8 oz almond milk

10 oz ice

BLEND!!

If you would like 1:1 coaching with me to help you reach all you health and fitness goals, Message me for details on my next fitness challenge!
Deidra.penrose@yahoo.com or
find me on facebook @ facebook.com/deidra.penrose