• 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan or Tropical Strawberry Vegan during the Refresh as plant proteins are often easier for the body to digest) 
• 6 packets of Vanilla Fresh (high-protein shake) 
• 3 packets of Fiber Sweep (digestive drink) 
• 1 Program Guide

What do you eat and drink while doing the Refresh?

• FILTERED WATER: In addition to the water you use in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day. 
• BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option 
• MORNING TEA: 1 cup of unsweetened herbal or green tea 
• LATE MORNING: Fiber Sweep, a digestive health drink
• LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list 
• AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list 
• AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free) 
• DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional) 
• EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free)

What can you expect while doing the Refresh?

• The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and food selections are high in protein and fiber they 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, the program has highlighted the “low gas-producing” options in the veggie list and dinner recipes in the menu guide. 
• It is recommended that you only do mild to moderate exercise during the 3-Day Refresh because this program will be more effective when your body can focus on cleansing.

So go on, get you some of that! It's delicious, nutritious, and it gets rid of the junk in the trunk. Who doesn't want that? TMI? Maybe, but I try my best to Keep It Real!

Who is Focus T25 for?

• Busy people who want to work out less time but still get great results.
• Those who enjoy a high-intensity, no-nonsense program that makes every minute count.
• Men and women who want to work out just 25 minutes a day to get in the best shape of their lives.

• Even those with incredibly tight schedules can always find 25 minutes a day to work out.
• Major studies have shown that 30 minutes of exercise can be just as effective at burning fat and even more efficient than 60 minutes of exercise.
• There's always a modifier on screen, so literally anyone at any fitness level can GET IT DONE with Focus T25.

Let's start with my BEFORE pics:

It is very important when exercising and trying to lose weight that you eat 6 small meals per day.  This helps you to keep your blood sugar levels steady.  It also helps you maintain muscle mass and fuel your body for your daily activities.

I recommend that anyone who is trying to lose weight or get healthy, buy and read Tosca Reno's Eat Clean Diet Recharged book.  It is a valuable resource for clean eating.  I bought it after having a few friends and fellow coaches recommend it to me and I'm so glad I did.  She really explains the entire history and science behind eating clean and why you should pair your foods strategically together to get the results that you want.  You don't have to go out and buy all of the things that she mentions in the book because some of them are difficult to find.  However, her basic principles are great.

1. Eat more - 6 small meals a day!


• Each meal is 2.5 -3 hours apart
• Here's what it looks like:
• 7:00 am - breakfast
• 10:00 am - snack
• 1:00 pm - lunch
• 4:00 pm - snack
• 7:00 pm - dinner
• 10:00 pm - snack
• Make this work for you.  Adjust the times as needed but DO NOT go more than 3 hours without eating! You want that metabolism to stay high! For example, my typical day is as follows: 8:00 am breakfast, 11:00 am lunch, 2:00 pm snack, 5:00 pm dinner, 7:00 pm snack, 9:00 pm snack.  This is so that it fits my family's schedule.  Let's face it, when the kids are hungry, that's when we eat. And mine are like clockwork.
2. Eat breakfast EVERY DAY!
• It's preferable to eat within an hour of waking up.  It starts your metabolism and gets your body ready for the activities you have to do during the day.
3. Eat a lean protein and a complex carb at every meal - 6 servings of each!
• There is a HUGE difference between a simple carb and a complex carb.
4. Eat enough HEALTHY fats!
• Almonds, avocados,cashews, cold-water fish, flaxseed, hazlenut oil, nut butters, olive oil, pecans, pumpkin seed oil, safflower oil, sunflower seeds, walnuts, and many more.
5. Drink plenty of WATER!
• A good rule is to drink 1/2 of your body weight in ounces.  Example: a 150 lb person *should* be drinking 75 ounces of water each day.
6. Carry a cooler packed with clean eats!
• That way, you are NEVER without your good food! No Excuses!
7. Depend on fresh fruits, veggies, and whole grains for complex carbs!
• Simple carbs = WHITE foods (think white flour and white sugar). Fruit is also a simple carb but a good one because it has fiber that speed up digestion.
• Complex carbs = amaranth, brown rice, buckwheat, bulgar, cream of wheat, millet, oatmeal, quinoa, wheat germ, whole grain pasta, bananas, carrots, chickpeas, beans, sweet potatoes, potatoes, radishes, split peas, lentils, yams, artichokes, asparagus, betts, greens, watercress, zucchini, apples, berries, citrus fruits, dried fruits (in moderation - no added sugar), grapefruit, grapes, kiwi, lychee, mango, melons, oranges, papaya, passion fruit, pears, plums, pomegranate, and many more.
8. Stick to proper portion sizes!
• Proper portion of protein = what you can fit in the palm of one hand.
• Carbs from fruit and veggies = what you can fit into two cupped hands.
• Starchy complex carbs = what you can fit in one cupped hand.
• Healthy fats = a scant handful of nuts (ex - 14 almonds), or 1-2 tablespoons of a healthy oil.

So now that you have the principles, what does a meal plan look like? I try to drink a big glass of water with each small meal.  Here's what I typically pick my meals from:

Breakfast

• Oatmeal of some type, with fruit
• Shakeology
• Protein waffles
• Eggs with sliced turkey and diced tomatoes

Snack #1

• Apple and 1 tbsp of nut butter
• Plain, non-fat greek yogurt with fruit
• Apple and string cheese

Lunch

• Shakeology
• Grilled chicken salad with carrots (and any other veggies you want) w/1 tsp Olive oil and Balsamic Vinegar
• Chicken breast wrap

Snack #2

• Carrots and hummus
• Sliced turkey with 1/4 pita
• Sliced Bell peppers and hummus
• Whole wheat tortilla or wrap w/1 tbsp nut butter and 1/2 banana

Dinner

• Salsa Chicken
• Grilled Steak w/veggies
• Baked Chicken w/roasted potatoes and carrots
• Grilled Chicken w/veggies
• Poor Man's Stir Fry

Snack #3

• No-bake Shakeology cookies
• Apple and cheese stick
• Shakeology

All of the snacks are interchangeable.  Please feel free to take a look at my Recipes page for more ideas :)

Combine the ingredients and enjoy! For all of you Fixers this equals 1 Red, 1 Purple, and 1 Yellow. 

*For the granola, you measure with the Orange container, but you count it as a Yellow.

Like I said, not complicated at all. Just simply delicious.

To cook:

Brown your meat on medium with the Onion and Black Pepper. In the meantime, cut your vegetables.  I like my carrots and beans close to an inch in length. 

Once the meat is cooked through, I transfer it to a bowl and cook the Carrots, Green Beans, and Garlic on medium heat in the EVOO for about 10 minutes, stirring frequently.  I like for them to be tender, while still having some crunch to them.  If you want them more tender, add 1/4 cup of water to the pan and put the lid on for 5 more minutes.  Be careful not to burn the Garlic.

Once the vegetables are done, you can add the meat back to the pan and add your Sauce to the mixture. You could also leave the sauce out and it can be added to each serving as desired.  Mix everything together. 

You can serve it over brown rice or quinoa. And feel free to add tomatoes to it or anything else your heart desires.  And if you find a variation that you and your family can't live without, let me know! I'm always looking for new ideas.

*** For 21 Day Fixers, a serving with brown rice would be 1 Green, 1 Red, and 1 Yellow ***

Thanks for stopping by!

Brandy

I use a Pyrex 2-cup Measuring cup and heat 2 cups of water in the microwave for 2-3 minutes. You'll only use 1 cup, but I like to heat more just in case the boys decide that they want some.

While my water is heating I go ahead and add my oats, strawberries and PB to my bowl.  Once the water is heated, I slowly pour a little at a time to the mixture until it is at the consistency I like.  I prefer that my oatmeal is not soupy.  You can add as much water as you'd like until it is to the consistency you prefer. 

Sit back and enjoy. And if you are doing the 21 Day Fix Meal Plan, this breakfast is 1 Yellow, 1 Purple, and 1 tsp.

Let me know what you think!

I've hit a plateau in my fitness journey and needed a little inspiration this morning. So who better to look at for inspiration than yourself? So I found this progress picture from a couple of months ago. 

I still can't believe the difference. I don't even know who that girl was. I do know that I was unhappy with myself, tired all of the time, having dizzy spells constantly, and experiencing bouts of anxiety. It was not a great place for me. When I look back, I am thankful that I went through that low point in my life so that I could learn how to live and eat healthy. Trust me, I am not going back to that place. I've always been a firm believer that everything happens for a reason. And I know that I never would have found the great community of leaders and teammates who I have grown so close to had I not been at that point in my life. So for that I am thankful.

After 2 rounds of Focus T25 I lost 20 lbs and 20 inches. It wasn't easy, but it was worth it. I then went on to complete the 21 Day Fix with a little bit of Piyo mixed in and was able to maintain my weight loss. I still have some work to do and my journey is far from over.

I am a lover of all programs through Beachbody and have quite the arsenal of videos at home. So if there's a program you've been thinking about trying and you're ready to take the step towards creating your own Transformation story, let me know. I would love to pay it forward and help you reach your goals. You can email me at vidaliagirl@gmail.com or click on the "Contact" tab at the bottom of your screen. 

What are the Benefits?

• This program shows you how to eat well and work hard. And by eating well, I mean you are not going to be starving at the end of the day. It will take heart, commitment, and a drive to succeed. But it's only 21 Days.

• The 30-minute workouts are extreme. They combine steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body—to help you get shredded in a short amount of time. 

• There are Seven workouts; one for every day of the week.  This keeps you from getting bored with doing the same routine every day.  It also keeps your body from adapting to the exercises and slowing down your results.

• For your nutrition, you'll not only be practicing portion control—you'll be eating ONLY clean foods. No treats. No cheats. No excuses. 

• Autumn has included her own competition nutrition plan, which she uses to get stage-ready and ripped in 21 days.

• Plyo Fix Extreme, Upper Fix Extreme, Pilates Fix Extreme, Lower Fix Extreme, Cardio Fix Extreme, Dirty 30 Extreme, Yoga Fix Extreme, Power Fix Extreme (available at No Charge when you order through your coach), ABC Extreme, and The Fix Challenge

This program is designed for anyone who:

• Doesn't have much weight to lose, but wants to have definition in their abs and get shredded.

• Has a dramatic short-term weight-loss goal or needs that final push to reach their goal.

• Doesn't want to make a long time commitment or has tried and failed at more complicated nutrition plans.  

• Is serious with a "No BS" attitude toward workouts and nutrition.

• Has already done the 21 Day Fix or has completed more extreme programs like P90X, Insanity, or T25.

Do you want to join me?

I will be hosting a private 21 Day Fix Extreme TEST group where I will be providing you with the motivation and support you need throughout the program.  I will provide you with sample meal plans, recipes, and snack ideas. I will help you set realistic and achievable goals to help you get the best results.  I will provide the accountability, you provide the commitment. 

I don't know about you, but I'm ready to see my abs again. Are you ready? If so, contact me on Facebook at http://www.facebook.com/vidaliagirlfitness or email me at vidaliagirl@gmail.com and let's get moving.  You can also click on the "Contact" button at the bottom right of your screen.

Remember, it goes on sale Monday, February 2nd and it may just sell out!! So don't wait until the last minute to get yours.

So what I like to do when someone comes to me with that question is ask a few questions instead of jumping to the answer. You see, coaching isn't about selling products or making a quick buck. It's truly about bettering yourself so that you can positively influence and change the lives of others. 

Coaching, in a way, is much like teaching. You don't honestly think that teachers became teachers to make a lot of money do you? Teachers are very unique, selfless individuals that do what they do because they have a passion for enriching the lives of others. They do what they do to help others succeed - to provide their students with the tools they need to become successful academically and personally. They instill confidence and provide motivation. 

Coaches who are coaches for the sake of helping others are very much like teachers.  Our joy comes from the success of our customers. When they hit those milestones in their fitness journey, it's like we hit those milestones too. And when they struggle, we get to work trying to figure out what needs to change to help them reach their goals. We keep working on it until we find what does work for them. And a lot of us are still working towards our own fitness goals.

We're not perfect, we're not personal trainers, and we're not nutritionists. Well, some of us might be, but it is not a requirement.  We are simply people with a passion for helping others become healthy and fit. In the process, we also become healthier and more fit.  It's a win win!

Now, this doesn't mean that everyone who signs up as a coach actually coaches.  We have some coaches who take a backseat to the business aspect of it and enjoy the discount side of being a coach. And that's ok too.  Most of those coaches do eventually move to the front seat, not because they make the decision to do so. It usually begins because the changes they've made in their own lives are being noticed by all of those around them.  So their friends, family, and coworkers start asking how they did it and want to do it for themselves. So it's another win win!

Back to the question of the day. Should you become a Beachbody Coach? If you felt a connection to anything I said above, then you would definitely make a great coach. Remember, you don't have to be perfect. You don't have to be a Personal Trainer. You do not have to be a Nutritionist. You just have to have a passion for helping others and a desire to help yourself. You can contact me by clicking on the "Contact" button below, or email me at vidaliagirl@gmail.com. I can't wait to hear from you.