START 21 day fix

My first week of 21 Day Fix

    I received my 21 day fix on Saturday, SUPER pumped and ready to get started. I sat down Sunday night and planned out my meals using the 21 day fix calculation for calories (# of containers) I get to eat! The greatest part is I only spent $75 for the week for 5 meals a day (plus 4 extra I made for my husband!) That is less than $2 a meal AND I had a few things left over that I'll use next week.

     My breakdown.. (everyone is different!)
1500-1799 Calories
4 Green- Vegetables
3 Purple- Fruit
4 Red- Carbs

3 Yellow- Grains
1 Blue- Healthy fats

1 Orange- Oils/seeds

                                                        Accountability 

                                  Meal Plan for Week 1

•  Breakfast
  -Shakeology (1 red)
  -Coconut Milk (1 yellow)
  -Mixed Berries (1 purple)

• Snack1
  -Strawberries (1 purple)
  -Cantaloupe (1 purple)
  -Hard boiled Eggs 2lrg (1 red)

• Lunch
  -Pork (1 red)
  -Brown Rice (1 yellow)
  -Broccoli (1 green)
  -Squash (1 green)
  -Meat/Veggies cooked in Extra Virgin Olive Oil (2 spoons)

• Snack2
  -Hummus (1 blue)
  -Carrots (1 green)
  -Sunflower seeds (1 orange)

• Dinner
  -Veggie Burger/Fish (1 red) **I made 4 fish & 3 turkey burger dinners**
  -Black beans (1 yellow)
  -Asparagus (1green)
  -Meat/Asparagus cooked in Extra Virgin Olive Oil (2 spoons)

DONT FORGET- It is important to drink at least half your weight in OZ of water each day, I like to add lemons to mix it up! **NOT LEMONADE! (CLICK to check out my clean eating diet blog for water details)






                            21 day FIX workouts


     These workouts in 21 day FIX are SIMPLE exercises in just 30 minutes a day and you are going to really sweat, You can't beat that! Each FIX consist of a warmup & stretch, then each exercise last for a minute with a 10 sec rest after. I am really diggin' this workouts and Autumns body is some serious MOTIVATION!!! "You can do anything for 60 secs!" -Autumn
               *** Check my instagram @missyx90 for videos on these workouts!! ***

 

Day 1- Cardio Fix.









Day 2- Upper Fix.
**plus i ran 3 miles with my daughter











Day 3- Lower Fix
***plus 5mi run ---->






 



Day 4- Pilates
Active recovery

Day 5- Total Body Cardio with Weights











Day 6- Dirty 30
**plus 4.62 mile run

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5k

JUST RUN

      Running has become my FREE therapy. I have over come a lot on my runs. I am a stay at home mom, military wife, and home maker so I don't get a lot of time to myself or to reflex. Running has given my daily down time for myself. On my runs I think about almost anything. The past, the present and the future.      

      I just love doing 5Ks. Before if you asked me to run an entire 5k (3.2m) I would have looked at you like you had completely lost your mind. I might of said something smart like, "Ill cheer you on!" or  "Ill walk it!" But not anymore. You tell me lets do a 5K and I am all about it. I think 5Ks have become my new favorite. 3miles? That's nothing! 

     If you are setting new goals for this coming year and you want to achieve running a full 5k, I strongly suggest that you download the FREE couch to 5k app or C25K. It is what I used when I first started wanting to lose weight. I mainly started to walk/run because I knew cardio was one of the best ways to drop the pounds, never ACTUALLY thinking I could become a runner! But once I got a taste of the feeling of accomplishment and knowing I killed my previous time I couldn't get enough.

 Progress with Practice

    The very first time in my 24 years I had ran the full 5k was in June 2013. Now it was REALLY slow but you know what? I did it and I let that time drive me to get a better time the next 5k. I was using c25k app at this time and trying my hardest!

    Now here we are 8 months later and I have cut my time in half. Am I the fastest? NO! But every time I run I think about my last time and I try to bet it!

You are your biggest and best competitor!! Strive to improve. Push your limits! 

My 5k RACE Experiences

 

  In October 2013 was my first 5K, the Halloween 5K. I was so proud of my time because I did not stop running! It was incredibly hot out but I pushed myself and I got one of the best times I had ran for a 3k.  

 

  Then in November 2013 I ran my second 5k. This one was the Patriot GLOW 5k, sadly i didn't have my phone OR watch to record my time and they only recorded the top finishers! But I know I finished between 38-40mins. This race was a lot of fun but more of a challenge because of the small hills. 

 

  

   Today (February 2014) I ran my third 5k. The Valentines 5k. It was the same course as my first 5k. I truly felt amazing during this run. I was running on sore legs but after the first half mile my legs were warmed up and ready to GO! The last mile I really pushed. I set my eyes on a man in front of me that was keep a really good pace and pushed to catch him. Once I had realized I was going to get my goal which was 3miles in 30mins, I got another little push and just opened my stride and went for it. The best feeling in the world is crushing your goals and feeling like you pushed yourself as hard as you could.

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Shakeology- Sweet Treats

Sweet Treat Recipes

S'Mores

1 Scoop of Chocolate Shakeology
1 Cup Almond Milk, Coconut Milk, or Water
ICE
Topping - 2 slivers of Graham Cracker and 2 tbsp of Marshmallow Fluff 

Malted Peanut Butter Cup
1 Scoop of Chocolate Shakeology
1 Cup Skim Milk (or nut/soy milk)
2 tbsp of PB2
2 tbsp of Malted Powder
ICE

Chocolate Cake Batter

1 Scoop of Chocolate Shakeology
1 Cup Almond Milk, Coconut Milk, or Water
1/2 Pkg of Sugar Free Jello Cheesecake Pudding Mix
ICE

Chocolate Pistachio
1 Cup of Chocolate Shakeology
1 Cup of Almond Milk
1/4 pkg Sugar Free Jello Pistachio Pudding Mix
ICE

Frozen Mocha 

1 Scoop of Chocolate Shakeology
1 Cup Almond Milk
1 Tbsp of Instant Coffee
Ice to Taste

  

Thin Mint
1c Almond Milk
1/3 tsp mint extract
1 scoop Chocolate Shakeology
ICE

 Shakeology Cinnamon Roll
1 Scoop of Chocolate Shakeology
1 Cup of Ice
1 Cup of Skim Milk (almond or soy milk)
1/2 tsp Vanilla Extract

 

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Chicken Stir Fry

Chicken Stir Fry

Ingredients:

• 4 chicken breast, cut into strip
• 1 tbsp reduced-sodium soy sauce
• Frozen Stir Fry Veggie Mix bag
  (Can find? Just get a mixture of whatever veggies you cant in your stir fry)
• Organic Olive Oil

Preparation:
Heat a nonstick skillet coated with Organic olive-oil over medium heat. Add the chicken and soy sauce let saute until the chicken is almost done then add mixed veggies and for about 3 to 4 minutes.

I served my Stir fry over brown rice!

Eat & Enjoy!

 

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Chicken Fajitas

Chicken Fajitas

Ingredients

• 18 ounces chicken, cut into small chunks
• 1/4 packet fajita seasoning mix 
• 1/2 red bell pepper
  2 cloves garlic
• Mushrooms
• Several slices of white onion
• 2 whole-wheat tortillas
• Guacamole: 1 avocado, 1/2 medium tomato chopped, chopped red onion, a few shakes of sea salt or I used the wholly guacamole 100 cal pack.
• Salsa

Preparation:

Sprinkle chicken with salt and some fajita mix and cook in skillet. In a separate skillet, saute garlic, bell peppers, onion and mushrooms (use a small amount of olive oil if necessary). Meanwhile, prepare guacamole (mix all ingredients above). When vegetables are fully cooked, mix a small amount of fajita mix with 1/4 cup water and pour over vegetables. Increase heat and boil off the water. Heat tortillas on a clean skillet over medium-high heat for 15 seconds per side. Add ingredients on top of the tortilla and attempt to form a burrito and enjoy!

 

If you feel like you have had to many carbs that day go for a fajita salad. I don't like to eat carbs at both lunch and dinner so If I feel I need to omit the Tortillas, I DO! 

 

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Turbo Fire Chili

Turbo Fire Chili

    Makes 4 Servings

• 1 lb. lean ground turkey 
• 1/2 cup diced tomatoes 
• 8 oz. whole kernel corn, canned
• 1/2 onion, diced 
• 2 cloves garlic
• 8 oz. black beans, canned 
• 8 oz. pinto, chili, or kidney beans, canned
• 1 Tbsp. tomato paste 
•  1 package Lawry's Chili Seasoning
• 4 oz. low-fat shredded cheddar cheese (optional)

Brown the ground turkey in a skillet. Drain and discard any fat. Place all ingredients except cheese into slow cooker. Cook for 4 hours on low, or 2 hours on high.

Top with 1 oz. cheese or sliced avocado, if desired.

Nutrition information per serving (with 1 oz. low-fat cheese)

Calories: 386 / Protein: 36 g / Carbs: 33 g / Total Fat: 13 g / Fiber: 8.5 g

TIP for MEAL PREP- Double this & make 7 lunches or dinners for the week and pack in individual containers!

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Meal Prepping

Fail to Plan, Plan to Fail

 

    The KEY to my success has been Meal Planning and Prepping. I feel like I struck GOLD when I found this and figured out what ways to worked best for ME!! It's not for everyone but it definitely defines if I have a good or bad week with my diet.

Reasons I LOVE MEAL PREP:

1. I hate cooking so this allows me to cook once a week! Total Time in the kitchen: 2-3 hours
2. It's "fast" food all the time for me. Just heat it up and eat! 
3. It has saved so much money. $$$
4. Each meal is portioned out so you DON'T over eat!
5. Great for a busy schedule

 Great Snacks for Meal Plan/Prep:Tip- combine complex carbs with lean protein

• Hard Boiled Eggs
• Celery/Carrot Sticks
• Tbsp of Peanut Butter
• Almonds
• Hummus
• Berries
• Greek Yogurt
• Whole wheat bread
• Oats
• Frozen Grapes

Meal Plans and Prep Examples:

  Lunch example- about 300 calories

• Pork chop- Grilled in Organic olive-oil with garlic & basil spices 
• Mixed veggies- Bake for 30mins at 350 if Frozen/Steam if Fresh.
• Carrots- Boiled in water (or Organic Chk/Beef Broth) and 2Tbsp Organic honey  
• Brown rice- Boiled in water then topped with 2Tbsp Organic salsa

        Sunday Meal Prep
Breakfast- Coconut Milk, Fruit & 1 Scoop Shakeology
Snack1- Greek Yogurt with strawberries
Lunch- Stir Fry (pork, veggies, and brown rice)
Snack2- Frozen grapes
Dinner- Turkey burger, mini potatoes, and squash
Snack3- Hard boiled egg(s)




 Dinner Example- about 300 calories

• Pork Chop (3oz)- Grilled in Organic olive-oil
• Broccoli- Bake for 30mins at 350 if Frozen/ Steam if Fresh.
• Strawberries- Cup steam

My favorite Lunch - Stir Fry

• Lean beef/pork (3oz)
• Bell peppers (1c)
• Stir Fry veggies (1c)
• Brown Rice (1/2c)
• Reduced Sodium Soy Sauce (optional)

Favorite QUICK Breakfast

1c Mixed Fruit (peaches/bananas/strawberries/pinneapple)
1 scoop Vanilla Shakeology
8oz Coconut milk





Meal Prep Example

Breakfast
-Shakeology/Fruit/Coconut Milk
Snack1
-Greek Yogurt/Strawberries
Lunch
-Lean Beef/StirFry Veggies/Bell Peppers/Brown Rice/Soy Sause
Snack2
-Pistachios/Sunflower seeds
Dinner
-Grilled chicken tenders/Carrots/Broccoli/Mashed Potatoes
Snack3
-Banana/Peanut Butter/Cinnamon

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