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Day 2 21DFX: Getting Better

Yesterday was Day 2 of the 21 Day Fit Extreme (21DFX from here on out) and it was good and it was a little shaky there around lunch time but I pulled through!

I realize I haven’t shared what the containers mean so here’s your quick guide:

Green = Veggies

Purple = Fruit

Red = Protein

Yellow = Carbs

Blue = Healthy Fats

Orange = For oils, dressings

Scramble and mandarins

I started the day off with a scramble with mushrooms, peppers, and onions topped with a little cheddar and hot sauce with a side of mandarins.

1 R + 1/2 G + 1P + 1/2B

Chocolate vegan shakeology

Breakfast left me hungry and unsatisfied for some reason.  So all morning long all I kept thinking about was lunch. Finally at 11:30am I caved and made a Shakeology smoothie.

Chocolate vegan Shakeology with water + spinach + banana

1R + 1G + 1P

Kale salad

This didn’t fill me up and it only made me more hungry.  I think it might have spiked my blood sugar too much.  So I moved on to a kale salad.

1G

That didn’t fill me up right away either but eventually my body settled down and I wasn’t so ravenous any longer.  It took about an hour-ish for that to happen.

Porkchop, broccoli, sweet potato mash

Dinner was awesome!  Pork chop with roasted broccoli and mashed sweet potato.

2R + 1G + 2Y

Lesson learned from the day is that I really can’t do shakes as a meal (even though Shakeology can be made as meal replacements or as a snack).  My body wants food and so I’m going to stick with that.

While the first half of the day didn’t leave me satisfied, it was plenty for Scott.  He didn’t even touch his portion of the kale salad because he was completely full.

Both of us are doing this program and we are both on the same portion plan so it’s been pretty easy to plan out meals for the both of us.

Workout focused on upper body so it was all arm, shoulder, and triceps moves.  It was awesome and I felt great afterwards!  Max 30 was so cardio intense that it’s nice to have a slower pace and work with some light weights.

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Starting 21 Day Fix Extreme

Yesterday I kicked off my new fitness challenge, The 21 Day Fix Extreme.  Some of the challengers aren’t starting till next Monday so there’s still time to jump in and join us if you want!

This program comes with 7 workouts that are 30 minutes long. You complete them during the week and they use a combo of light weights and resistance bands.  It also focuses on nutrition, providing a meal plan and a set of containers that are portion sizes for different food groups like veggies, fruit, protein, and carbs.

Currently my focus is on the portions and not so much the “approved” list of foods.  Scott and I eat pretty clean so I feel like we’re good in that area.

There is a guide that helps you figure out the calorie amount you’ll need for the day either for maintenance or weight loss, and then that amount corresponds with home many containers of each food group you can have for the day.

My initial reaction was YIKES.  Because I can only have four portions of veggies in a day and that’s basically my lunch.

Yesterday was Day 1 and I documented my eats to give you an idea of what this whole thing looks like.  So let’s take a look and then we’ll discuss.

BREAKFAST

Yogurt with granola and banana

2% Greek yogurt + homemade granola + 1/2 a medium banana

1/2 red container + yellow container + 1/2 purple container

LUNCH

Salad, smoothie, smoked salmon

Kale salad + smoothie + smoked salmon

1.5 green container + 1 orange + 1 green + 2 purple + 1 red

DINNER

Zoodles with sauce and sausage

Zoodles + homemade sauce + Italian sausage + parm

1.5 green + 1 purple + 1 red + 1/2 blue

It was challenging working with these containers!  I’m a pretty intuitive eater and the containers left me feeling a little restricted which admittedly did make me a little cranky at first.  But it wouldn’t be a challenge if it wasn’t easy, right?

I am using this basic template meal planner as a way to keep track of the containers.  I printed out 3 copies for the 3 weeks of the program.  At the top I put how many containers we can have each day and then for the meals I make note of the containers and tally up the total after dinner.

This program does advocate three meals with some snacks through out the day.  I’m not a snacker and stick with three larger meals.

Scott says we are all in and that we need to try our best to stick to our allotted amounts.  That’s my goal for the rest of the challenge is to stick to the containers.

I’m not a calorie counter and I try and eat as intuitively as possible. I’m trying out the program because I would like to have first hand experience with it and to see what kind of results that I can achieve.

That’s a run down of Day 1! I’ll be checking in with more eats and progress reports as the challenge goes on.

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Find A Support System

Find Your Tribe

Motivation and support are two things I rely on when sticking with an exercise plan and living a healthy lifestyle. I love seeing others working out and eating well, it motivates me and keeps me going.  I also love having a support system in place because that helps me stay focused.

Being with a group of like minded individuals is uplifting and key to healthy lifestyle success.

It’s no secret that with our move to Colorado, I fell off the healthy lifestyle wagon.  Hard.  And it took me two years to finally get back on track.  The main reason I had trouble with getting back on the wagon is because I had no support system.

Most of the “healthy” blogs are running focused and I’m not running at this time.  Paleo blogs, while closer to the way I eat and view food, are Crossfit focused and I don’t Crossfit (or have any desire to).  I was feeling stuck and like I couldn’t relate to anyone.  I didn’t have anyone I could turn to, even locally since most locals here either run or bike.

Eventually I had enough of not living to my fullest potential and I had enough with not eating the way my body prefers and I sought out help.

My friend Rose was running an accountability group and I joined in and it was exactly what I needed to get back on track and stay focused.

Being part of a support group that I can check in with daily for accountability and motivation has been a game changer.  I’ve stayed on track and have worked hard to get back to living the lifestyle that I love.  I would not have been able to do this had I not found a group of folks who were all doing the same thing I was, getting back on track.

We are all doing different workouts and we all have different perspectives on what eating well means but we are always supportive of each other and help build each other up.

When committing to a lifestyle change, we need to find our tribe.  A group that is supportive and motivating, helping each other reach their goals. Taking the first step to seeking out support is HUGE and difficult.  Most of us don’t want to admit we need help.  The truth is that we are much more successful when we have people to motivate us and challenge us.

This is exactly why I’m bringing my health coaching back into focus because I know first hand how beneficial having a support system in place can be.

I will be running some free challenge groups that will focus on eating well and having an exercise plan in place. There will be nothing to purchase, all you need is a desire to focus on your health. If you are interested in joining in with others who are on the same journey, just let me know!  I’ll send you all the details!

Let’s work together to support and motivate each other!

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Always Have A Plan

Failure To Plan, Is Planning To Fail

Earlier this week I attended a media dinner at a new restaurant downtown. It was a fun night sampling food and drinks. Dinner was completely out of my control and I was OK with that because I planned ahead and prepared myself for it.

I don’t stress about going out to dinner.  I don’t stress about potlucks or parties.  I am all about balance and enjoying life.  So when faced with a situation that is out of my control, I roll with it and do the best I can.

And I plan ahead as much as possible, which is key.

I make sure to get in all my portions of fruits and veggies for the day before the event.  Usually a bigger salad at lunch and smoothie will take care of those needs easily.  It’s really easy to add some veggies or greens to scrambled eggs in the morning.  That way when I’m out to eat or at an event where veggies might not be plentiful, I know that I’m already covered for the day. This allows me to relax and enjoy my time out.

Living a healthy lifestyle doesn’t mean we have to give up everything to eat more broccoli and bananas.  I am all about embracing life and enjoying the hell out of it.  There are more serious things to stress over than a party or going out to dinner.

As long as you plan ahead, you will always be successful.

Autumn Calabrese, fitness instructor and creator of the 21 Day Fix Extreme (which I will be starting in a couple of weeks. If you want to join me, let me know!) shares some tips on dining out stress free and staying on track.

Portion control tips for eating out by Autumn Calabrese:

1. Order an appetizer as your main dish. Even appetizers are usually the perfect size meal. So choose one as your main dish and maybe add a side of veggies with it.

2. Share an entree. Chances are you are at dinner with a friend or family member so pick an entree that sounds good to both of you and share it.

3. If ordering a salad ask for the dressing on the side.

4. Drink water. Sip your water while you eat. Sipping water will help fill you up. It will also ensure that you are hydrated. Our bodies often confuse thirst for hunger.

5. Eat your veggies first. Fill up on vegetables so you eat less of the carbohydrates and protein which are higher in calories.

6. Take half to go. If you do order your own entree ask your server to bring you a Togo box when the entree arrives at the table. Put half in the box to take home & enjoy the other half.

7. The first time you feel full put the fork down. Often we continue to eat because we like the taste not because we are still hungry. Don’t stop eating when you are so full that it hurts, stop eating when you feel satisfied.

8. Don’t skip meals. People tend to “save their appetite” for a nice dinner out. Skipping a meal before hand means you will arrive to dinner hungry and want to order one of everything.

My experience with dining out, I have found that there tends to be a lack of veggies as side dishes.  I try and pick a main dish that has the biggest side dish component and add on a house salad or side salad to my order.  That gives me a little bit more of a veggie portion.

Sometimes this isn’t an option at all.  If you’re at a burger joint, they don’t usually have salads as an option.  This is where planning ahead works to your advantage!  If you got all your veggie portions in for the day already, enjoy the hell out of that burger and fries!

What do you do when dining out to help stay on track?

 

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Thoughts on Insanity Max 30

Scott and Andrea shoesLast December I had kind of reached my breaking point.  It was time to get serious about living a healthy lifestyle again.  I love being healthy.  Some people might roll their eyes but I love it.

I love cooking and eating well.

I love exercising and getting a good sweat on.

Most of all, I love sleep.  LOVE IT.  Lack of exercise and poor nutrition was messing with my sleep which was basically making me a bitch to be around.

I fell off the wagon and it sucked. I had enough of living an unhealthy life and I was ready to jump in and take control.

I connected up with my friend Rose who was running a fitness challenge group.  In the group we would be doing the Insanity Max 30 workout.  I told Scott that I was going to do this and he jumped on board as well.  We were all in and ready to get started.

We started the challenge the week before Christmas.  We don’t travel for the holidays so sticking to an exercise routine wasn’t going to be an issue for us.  I was excited and totally ready to get started.

Being completely upfront and honest, I had my doubts about this program.  I’m a little skeptical of at-home workout programs.  I don’t know why, but I just have it in my head that they are not effective.  Maybe it’s all the cheesy workout commercials that are on TV.  Maybe it’s from watching my mom try to Jane Fonda her way to a flatter stomach when I was a kid.

Somehow I came to the conclusion that working out at home isn’t really a workout.

But I was committed because I had to do something.  Going to a gym isn’t an option and running is off the table for now.

Scott and I started this program and never looked back.  It has been amazing.  At first I was going to write a pros and cons list but I couldn’t come up with any cons.  Truth.

DETAILS

The workouts are 30 minutes long and which makes it really easy to fit into the day.

There’s no equipment needed.  The workouts alternate between cardio on some days and strength training on others.  No weights needed for strength training, it is all body weight movements (think pushups, squats).

Each workout, I burned between 250-350.  More calories if the workout was cardio based and less for more strength training.

There is a dedicated modifier which comes in handy if there are some moves you can’t do.  This program incorporates a lot of plyometric exercises so there is a lot of jump moves.  I personally cannot do most of that stuff because I have crappy knees plus I’m carrying around a lot of extra weight.  I modified some of the moves.

The idea is that you go until you Max Out.  Meaning, you go until you have to actually stop and take a break.  You write that time down and then jump back in and finish the workout.  You don’t stop at your max out time, you just make note of it and work to do better the next time.

The program is 2 months long, 5 days of exercise and two days off.  What I really enjoyed about this program was seeing improvement as I progressed through the workouts.

I got to a point where I could do some of the jumping moves.  I could go down farther in pushups and hold them longer.  Some of the moves that I wasn’t able to do at all, I was able to do by the end of the program.

Seeing improvement kept me going.  I also felt awesome after every workout.  Completely tired but awesome.  I love that feeling after a good workout when you got your butt kicked.

Plus since I was working out at home, I could hit the shower and put on my jammies right away.  This might be my favorite part!

I loved doing this workout program.  It pushed me, I was burning a good bit of calories, and I was getting a good sweat going.  I felt amazing.

RESULTS

By the end of the program I had lost 10 solid pounds.  I do not have before and after pictures to show you because I’m not at a point where I’m comfortable showing that publicly. I also didn’t take any measurements but I know that I lost some inches in my chest, stomach, and thighs.

I followed my own diet plan and I did this program over the holidays which meant we were still having some treats and I was drinking beer on the regular.  Despite all that, I was able to lose 10 pounds doing this program.  Scott thinks he lost around 5 pounds but I think he lost more than that.

For both of us, our stomach areas have gone down a great deal.  For me this is most noticeable because I can see that it’s not as big and I can feel that as well.  I can tell it’s missing which is such an odd sensation.

Because Scott’s stomach is a little flatter, his snoring has gone away which makes me giddy with happiness.  Snoring is caused by a lot of things and some of those things can be controlled with lifestyle changes.  Eating well and exercising can go a long way to kicking the snoring problem to the curb.

By the end of month two, Scott and I were able to go the full 30 minutes without stopping.  This is HUGE. The first week, I was maxing out at like 6 minutes in and by the end of the program I was able to go through the whole workout without stopping.

I plan on doing this program again in a couple of months.  I want to get better and work on being able to do most of the moves.

The next challenge I’m doing will be the 21 Day Fix Extreme.  It starts in a couple of weeks and is all encompassing as it focuses on exercise and portion control.  If you are looking to get healthy and want to join my challenge, just let me know!  I’ll be doing the workouts and going through the program with you so we can support each other.

Later this week I’ll talk about why this program gave me my fitness groove back and why it inspired me to become a Beachbody Coach.