Thursday, February 16, 2017

21 Day Fix: What To Expect For Workouts


Now that you are ready to get started with the 21 day fix and you know how the containers work and how to use them. It's time to get a little sneak peek into what the workouts are like!

21 Day Fix comes with 7 main workouts (Total Body Cardio Fix, Upper fix, Lower Fix, Pilates Fix, Cardio Fix, Dirty 30 and Yoga fix), 2 ultimate workouts (Barre Legs and Flat Abs Fix) and now 2 additional workouts that are only available on Beachbody On Demand (Cardio Core Fix and Dirty Dozen). The Daily schedule is:
My favorite workouts: Upper and Lower. Dirty 30 and Dirty Dozen are my next favorite. I STRUGGLE with the cardio workouts still. They challenge me which is GREAT! That's what you want. Something that still makes you work. Each workout has a modifier so it is perfect for beginners or someone coming back after an injury (or having a baby!) And there is plenty of room for growth. Don't think that just because this is good for beginners that advanced people won't get anything out of this because you will. The newer you are the lighter weights and less reps you will do in the minute. The more advanced you are, heavier weights and more reps you should do! But above all, no matter what level you are. Give it your all every time. Each workout is only 30 minutes long. That's it. And you will get a total body workout. You should be sweating by the end!

Want a little peek into some of the moves from the 21 Day Fix Workouts? Check out these videos. Each video is 1 minute or less! You can also view them and MORE at my YOUTUBE CHANNEL!















So you have seen all 3 posts now. You have seen the commercials on TV. Are you ready to get your hands on 21 day fix and finally get the results you deserve? Beachbody All Access Pass IS the way to go because you still get access to the workouts (plus ultimate upgrades), access to every other workout. Plus you get Shakeology and you still get the color coded containers! Plus you will get to work with me ONE ON ONE to help you reach your goals by using my private Facebook group with a community of women committed to their goals too, access to my tools, guides, and daily motivation support and accountability! CLICK HERE TO SIGN ME UP!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Monday, February 13, 2017

Beginning Treadmill Interval Training

Some days it is just too cold outside to go running. To keep from getting bored on the treadmill you can do one of two things. First, use the personal TV on the machine, your phone or tablet to watching something or listen to your favorite personal development book so that you are working on yourself from the inside out to keep your brain occupied on something else. 

Secondly, do interval work. This keeps your body guessing and keeps your brain from losing focus. It also will test your endurance as it is a way to spike up your heart rate for short bursts of time then allow yourself to rest a little on the walking sections.


This is also good practice if you want to use this technique in a long distance race. Similar to the Galloway method of speed walking and sprinting for short periods of times. This training below is for beginners! 
You can adjust these speeds based on your current running level but the point it is to push yourself. Remember to listen to your body and if you have to skip an interval, then skip it but do as many as you can! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Saturday, February 11, 2017

Healthy Red Velvet Cupcakes

Source: Team Beachbody
Exclusively on Beachbody On Demand is the Healthy Red Velvet Cupcakes episode with step by step directions to make these amazing, dye free, vegan cupcakes, and yes, they are still red just without the dye! Wanna check it out and some of what BOD has to offer FREE 30 day Trial of Beachbody on demand to try it out, or UPGRADE to the Standalone ALL ACCESS PASS to get access to every workout program and exclusive content! Option to bundle the ALL ACCESS PASS with Shakeology too so you can get MAX RESULTS! Plus get me as your coach to help you reach your goals, WIN, WIN, WIN!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Thursday, February 9, 2017

Old Ways Won't Open New Doors

Know the saying, "You can't teach a dog new tricks." Well, that is not true. The yo-yo dieting cycle of reducing calories, exercising more, lose some weight, then stop doing everything only to gain the weight back, plus, needs to STOP! It doesn't work. It really doesn't. Why? Because it is too extreme of a change to sustain. Humans don't like change. And to completely change your lifestyle in such a drastic style just won't work. It didn't work for me, and I think if you are in here it probably didn't work for you either.

It's time to change how you think of losing weight.
Nutrition: It all starts with nutrition. Really! To lose weight you need to fill your body with healthy whole foods. Healthy food has more volume than junk food. So you will actually feel full sooner eating healthy foods compared to junk foods. Compare the calorie count of junk food to the calorie count of fruits and veggies. Think about it, how much junk food did you have to eat to feel full compared a large salad which is quite filling.

Exercise: Think of exercise as the way to make your body stronger, lean, defined. Not as your way to lose weight. That means, no more spending hours in the gym burning 1000 calories to counteract your calorie intake.
Don't Be Perfect: Doing a diet plan 100% doesn't work, or actually it only works for so long before you want to give in to a treat, or start making excuses. (21 Day Fix is so popular because it is only 21 days long and it is easier to follow a program that is short) Allow yourself to not be perfect. Eat healthy whole foods 80% of the time, and allow yourself an indulgent meal occasionally. and you won't feel guilty because it is allowed! I am following my program for the next 21 days, but agreed to let our Valentines Date be my off day. And honestly I am so excited for it! And I won't feel any guilt for it. Being 100% on nutrition and workouts just don't work for me! I have found that 90/10 or 80/20 is the best way to think about it for me.
Excerpt from my Love Yourself Fit ebook
Love yourself: In the end, this is a journey of bettering yourself. You have to love yourself first though. Don't forget to tell yourself how amazing you are!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Wednesday, February 8, 2017

21 Day Fix: How The Containers Work

If you are new to the 21 Day Fix program, be sure to check out my Tips To Getting Started Post as well!

The hardest thing about losing weight is the FOOD PART OF IT! Nutrition. Healthy Eating. Clean Eating. Whatever you want to call it, that is the part that most people struggle with. Why??? Food is good. Food is AMAZING and it is yummy and IT IS HARD TO CHANGE HOW YOU EAT! Plus, restaurants are serving up huge portion sizes that are enough for 2-3 people most times and sometimes the portion sizes we eat at home are too big. And for me, I grew up in a household where you had to eat all your food. So combine HUGE PORTIONS with the thought of having to clean your plate, leads to over eating.

The Color Coded Containers were created to solve the problem of over eating and make learning portion control easy and fun without having to count calories. If the food fits in the container and it's on the approved food list, you can eat it!

How the 21 Day Fix Containers Work

There are six colors for each type of food group:
The green container is for vegetables. These can be cooked or raw, sliced or chopped. Some examples include lettuces, kale, squash, peppers, mushrooms, and onions. Go ahead and really squish the lettuce into there to create a nice big salad! This is the only container that I personally suggest that you can a) squish full of and b) eat more of during a day. We all could use more veggies!
The purple container is for fruits. Berries can easily fit into this container as can grapes and cherries, but you’ll want to cut larger fruits like watermelon, or fruits with pits, like peaches.
The red container is for protein. Fill it with chicken breast, yogurt, eggs, tofu, or shellfish. For some of the other protein, consult the food list in your guide.
The yellow container: carbs & starches. This is where you’ll fit in foods like rice, beans, sweet potatoes, and whole-grain pasta into your diet. No squishing of foods here, please! For foods that don’t easily fit into your container such as waffles and tortillas, the portion amounts are in your 21 Day Fix guide.
The blue container is for healthy fats. Mashed avocado, nuts, cheese, and hummus are just a few of the things you can put in this container.
The orange container is for seeds and dressings. It is the smallest and is used for calorie-dense foods like seeds, olives, coconut, and 21 Day Fix-approved dressings.
There is also a teaspoon measurement included in the 21 Day Fix program, and this is for oils and butters, such as olive oil and peanut butter.
How To Use Them
First, take a look at the calorie bracket chart to figure out how many containers of each color you should eat each day for your calorie range. Once you know that then and you know what goes in the containers, it’s time to use them. Use the first 2 weeks to use the containers every single day so you can truly see how much you are supposed to eat and help you learn portion control!  If you’re paying attention to macronutrient percentages, you’ll notice that the plan is roughly 40% carbohydrates, 30%protein, and 30% fat.
Feel free to mix and match foods in each container too. Have some 1/2 yellow of rice and 1/2 a yellow of quinoa at lunch to give you 1 full yellow container.
I personally measure out the portion in the containers and then empty the container out onto a plate or into a bowl then rinse them out so they are ready to go next time I need them.

Why the 21 Day Fix Container System Works
Containers in action over at my 21 Day Fix Approved South-Western Egg Cups Recipe

No counting calories. Just count and follow how many containers you use a day. And it’s a lot easier to keep track of three green containers than x number of calories.
It is plenty of food. Often when people begin this program, they find that they’re full even before they’ve finished all their container portions for the day. That’s because healthy food has more volume than junk food. If you find you find this is the case for you, only eat what you can, but make sure to eat a little from all the containers instead of just filling up on your favorite kind and avoiding what you like the least. Start with your red and green containers on your plate, leaving your yellows for last if you find you are getting too full. It can take a week or two for your body to get used to the volume of food you will be eating, which is the correct amount of healthy food that you want to fill your body with!
It teaches you how much you really need! Portion control is about moderation and being aware of what you’re eating. The containers help you do this. After you’ve completed your first 21 days, you’ll have a good idea of how many fruits, vegetables, lean proteins, and healthy fats you should be eating every day.
Need some ideas on what to eat? Check out the perfect companion for your containers to get amazing meals, the FIXATE cookbook. Has options for Gluten Free, Vegan, Vegetarian, and it isn't just for the containers. It does have the nutritional info for each meal in it including macronutrients counts. Good, healthy eating is what this book is all about and I use it ALL THE TIME! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

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