Because having a plan when it comes to nutrition doesn't mean you're on a diet. Because portion control doesn't mean you're starving.
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A Plan = Guidelines = Discipline = Results
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When I started the 21 Day Fix meal plan, I learned so much about what my body needed in order to be properly fueled.. How to structure my meals and really food prep. How to make this truly a lifestyle.
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I've been able to overcome bad habits like skipping meals, starving my body with calorie counting to lose weight & having emotional binge eating sessions.
Until the month of April rolled around, I had spent the past 7 months rendezvousing with Shaun T through my journey of weightloss and muscle definition. Hearing terms such as "dig deep," "I'm looking at you now," and "when you feel like you can't do one more, give me 3" became like second nature and I even caught myself saying them to others! ha
I completed Focus T25 TWICE and then moved on to Insanity MAX 30. After finishing both of these "T" programs, I wanted to continue on with another extreme workout, but was really anxious to commit to another trainer.
Commitment to a celebrity trainer may sound silly to you, but when you get use to the same person's style/voice every day, it becomes another expectation or routine in life!
I had heard great things about Autumn Calabrese and specifically her new 21 Day Fix Extreme program.. I decided to WING IT and placed my order! Beginning the day after Easter, I started my first round!!!
Take a peek at this video and tell me this program doesn't seem AWESOME!
This program is SO successful in 3 short weeks, yes I said 21 DAYS, because of how much it focuses on nutrition. We've all heard before that abs are made in the kitchen, but don't really take that to heart.. if we did, more people would have abs!
Re-learning how to eat was a mental struggle at first. One of the beauties of this program is how STRAIGHTFORWARD the meal plan and food guide is.
You eat whole and everything else is a no go :) Plain and simple.
I even developed this chart to help make my grocery lists during the 3 weeks!
The keys to this nutrition plan were portion control, food categories, when to eat them and how often! Once you got over the initial cravings for processed foods, it was basically a "battle" of telling your brain that it wasn't hungry all the time, but was rather trying to consume food out of boredom or routine! Now to address a concern you're probably thinking about: hunger.
I never felt starving during this program. What was my secret weapon?? Shakeology! ShakeO fits PERFECTLY into this program as a protein option, but also helped with timing my meals, eliminating caffeine and kicking the sweet cravings to the curb.
In regards to the workouts, while they are all intense, there is ALWAYS the option to follow the modifier. I enjoyed how the workouts were structured providing short opportunities for rest after working the muscles to failure. And the 30 minute duration you just CAN'T beat.. there is NO reason that these workouts can't be squeezed in before breakfast, during lunch break, before dinner or while the kids are in the bath at night. The workouts incorporate resistance bands and light/medium/heavy dumbell weights, which really contributes to muscle definition! I appreciated how the week's exercises were laid out and how each day focused on something new: Plyo (jumping exercises), Lower Fix, Pilates, Upper Fix, Cardio, Dirty 30 & Yoga! I'm excited to share that when my mom, who is 50, and my youngest sister, who is 15, came to visit this month, we were all able to do these workouts together!
In 3 weeks, my body felt like a LEAN MACHINE. Goodness, even my insides seemed thrilled because of the cleanse it had just experienced of all processed foods. Overall, I lost 3+ pounds and nearly 4 inches; most importantly to me, I GAINED muscle definition!
I'm so glad I added this program to my collection! I may not always want to start a full 21 day cycle with the strict 7 day workout schedule and regimented meal plan, but I will do them each on their own and maybe even try combining the meal plan with my next fitness program.
If you'd like to chat about whether or not this program may be right for you, please email me at lindseykollar@yahoo.com or find me on Facebook at www.fb.com/LindseyKollarGhoens and send a message :)
Turn your excuses into results.. I'll be there every step of the way!
I ENJOY cooking. I LOVE finding new recipes to try on pinterest [follow me HERE]. I love bumping into my honey in the kitchen and being goofy while we food prep or cook together. Despite all of these statements, I am an AMATEUR when it comes to baking. This reason is two fold: 1)Baking requires exact measurements in the beginning- I am and "eye baller" and timer-by-memory type person 2)Baking is WAY too scientific.. I mean, baking soda and baking powder aren't the same thing? That's just ASKING for a recipe mess-up.
So now you know how I feel about basically all pastries. Let me share with you a recipe I can ACTUALLY handle though. I'm sure all of my other no bake wonders will be happy to have this.
I got this recipe for Artisan Bread from my friend Sarah at a recently girls only wine tasting evening. This gal is a NATURAL hostess and thought of EVERYTHING.. from recipe cards to ramekins for take home seasonings to bake our bread later, she was prepared to pass on her skills.
[got the recipe this night!]
I had NO idea that this bread recipe was so versatile! It is a beautiful (& delicious) blank canvas that allows you to be a little creative.. you pick. Maybe you want to mix minced apples into the bread dough and sprinkle with cinnamon. Or maybe you want to infuse the bread dough with garlic and sprinkle rosemary on top! The list goes ON and ON.
Without further adieu, here is Miss Sarah's recipe:
Ingredients:
3 1/2 cups lukewarm water
1 tablespoon kosher salt
4 1/2 teaspoons yeast
1 cup 10 grain cereal
2 cups whole wheat flour
3 1/2 cups unbleached white flour
Directions:
1) In a large mixing bowl, use a wooden spoon to combine water, salt and yeast. Let the mixture sit a few minutes until it looks "creamy.." although, there will probably be some clumps.
2) Stir in the cereal, whole wheat flour, and unbleached white four. * Mix the ingredients together until the dough is wet and sticky. Do not over mix or knead.
3) Loosely cover the bowl and let the dough rise for 2 hours.
4) Bake at 450 with a pan filled with water below.
~For Ciabatta: Do NOT refrigerate the dough. Form a flat round loaf 1" high and let rise for 40 minutes. Them brush with water** and bake on a tray lined with parchment paper for 15-25 minutes.
~For normal loaves: refrigerate for at least 2 hours {dough will keep TWO weeks in the fridge). Delicately shape into a loaf (recommended size is a grapefruit). Let rise for 40 minutes. Rush with water**, slice top 1/2" deep with wet knife and bake on a try lined with parchment paper (I used my pampered cheft stone!!!). Bake 30 minutes for larger loaves; 15 minutes for smaller ones.
*Mix in extra ingredients at this point (herbs, friend fruit, etc).
** Sprinkle desired seasonings now (hers, pumping seeds, etc).
FYI this dough keeps for up to TWO weeks in the fridge:: I baked 4 mini loves tonight after it saw in my fridge for 9 days!!!
Give it a whirl and let me know how it goes-- happy baking!
Although I make the [extremely healthy] choice to drink Shakeology every day, my diet is NOT perfect. I have cheat meals, ingest chocolate on a semi-regular basis and don't cook or eat strictly organic foods.
I also am at a place with my fitness where I do NOT want to plateau. Sometimes, that requires switching things up a bit and surprising the body with a curve ball.
Because of these facts, I thought I'd do a cleanse. And because of the amazing result photos and stories, I decided to use Beachbody's 3 Day Refresh: 3 days. Plant Based Shakes. Food Included. No Starving. Real Results.. this seemed doable.
My goals: reboot, refuel & rejuvenate.
I remember all of the questions I had when researching this program and how much I appreciated reading about the experience of others. That being said, I will be sure to document my process for anyone that might be interested in trying the refresh in the future.
Okay, so let me educate you on this system. Then, check back here daily for my progress!
What is the Refresh:
"The3-Day Refreshis a scientifically designed program that helps you
fast-track your weight loss, kick-start healthy eating, and get a clean
break from bad nutrition habits. 3-Day Refresh is a simple, straightforward
program that will help cleanse your body and improve the way you feel—
without starving yourself. Unlike juice cleanses or liquid fasts which tend
to be high in sugar and low in protein (leaving you feeling weak, hungry,
and sluggish), this easy-to-follow program helps support your metabolism
while nourishing your vital organs.
For 3 days you’ll follow a program of 3 shakes a day, a fiber drink, plenty
of filtered water, plus a wide array of fresh fruits, vegetables, and healthy
fats throughout the day to keep your energy and metabolism going. "
Who is it for?
"Maybe you feasted like a king or queen over the weekend, and want get
back on track. Perhaps you simply just want to lose that last bit of annoying
pudge. Maybe you used to eat healthy but little by little you fell off the
wagon and now are ready to climb back on. It’s also possible you’ve never
had a healthy diet but you’re finally ready to start. Sometimes you want to
quickly drop a few pounds for an upcoming social event. Or perhaps you’re
kick-starting a new workout program and want to shift into high gear right
away. Or maybe, just maybe, you’re ready for a few days of clean eating just
because it’s the right thing to do.
Whatever your “maybe” may be, we all have those times when we want to
get our nutrition on track—and that’s what the 3-Day Refresh is all about.
This program is the easiest way to break the cycle of bad eating habits
while creating new ones, conquer your cravings, flatten your stomach, feel
lighter and more energized, sleep more soundly, detoxify your body, and
dramatically improve the way you feel—ALL WITHOUT STARVING!** "
When is the best time to start?
"You can use it anytime you need to lose a few pounds quickly. Or kick-start a cleaner diet. Maybe after a long weekend of eating everything in sight. When you want your clothes to fit a little looser. Before, during, or after a workout regimen. You may choose to do it once a month to keep your habits sharp and your body healthy. You can pretty much do the 3-Day Refresh whenever you feel like recharging. "
How does it work?
"For 3 days you’ll have a superfood-packed Shakeology® shake for breakfast
along with a fruit option; a Fiber Sweep digestive health drink later in
the morning; a satisfying, high-protein Vanilla Fresh shake for lunch,
accompanied by fresh fruit, vegetables, and healthy fat options throughout
the afternoon. For dinner, you’ll have another Vanilla Fresh shake along with
your choice from a list of delicious, easy-to-prepare dinner recipes. You can
also have tea twice a day and as much filtered water as you like (we suggest
you drink AT LEAST half your body weight in ounces per day). "
Why THIS over the other options out there?
"Juice cleanses and other popular short-term cleanses provide incomplete
nutrition promoting muscle loss instead of fat loss and can cause a
rebound due to the lack of adequate protein, low fiber, and/or high sugar
levels. Many juice cleanses range from $50–$70 per day, while this
3-day program is only $23 per day for the Complete Kit. It offers a
superior nutritional solution and also will serve as a great door opener
for purchases of Shakeology and/or the Ultimate Reset®."
What to expect?
"The 3-Day Refresh is a low-calorie program (about 900 calories a day) but
because the shakes and fresh food selections are high in protein and fiber,
they will help keep you satiated throughout the day.
Because this program is packed with fiber, if you don’t already have a diet
that’s high in fruits, veggies, and whole grains, it’s a good idea to prepare
for the 3-Day Refresh by eating a large salad and/or a few servings of fresh
veggies throughout the week leading up to it.
If you get a little gas or bloating, this is a sign that you need to up your
fiber levels in general. Fiber promotes satiety, balances blood sugar,
promotes cardiovascular health, and keeps your digestive tract functioning.
If gas is an issue, we’ve highlighted the “low gas-producing” options in the
veggie list and dinner recipes in the menu guide.
It’s also incredibly important to stay hydrated during the 3-Day Refresh.
Water is the body’s lubricant and is required for every major process.
It keeps your digestion flowing, flushes out toxins, keeps your system
balanced, and helps control hunger.
We recommend drinking half your
body weight in ounces every day. So, if you weigh 150 pounds, you
should be drinking at least 75 ounces of filtered water every day."
