Showing posts with label 21 day fix extreme. Show all posts
Showing posts with label 21 day fix extreme. Show all posts
Tuesday, June 23, 2015
Vanilla Shakeology Recipes
Chocolate may be my favorite flavor, but every now and then I have to have some Vanilla. When I used to eat ice cream on an "every other day" basis (yep, that was me), Vanilla was my flavor of choice.
So having an ice cold Vanilla Shakeology helps give me the same satisfaction as those ice cream binges, without all of the calories and sugar. So I came up with a list of great recipes for you. I hope you enjoy them as much as me. And if you have something you've tried and absolutely love, please feel free to share it in the comments below.
~ Coach Brandy
So having an ice cold Vanilla Shakeology helps give me the same satisfaction as those ice cream binges, without all of the calories and sugar. So I came up with a list of great recipes for you. I hope you enjoy them as much as me. And if you have something you've tried and absolutely love, please feel free to share it in the comments below.
~ Coach Brandy
Friday, May 29, 2015
What is a Challenge Group?
No, a challenge group is not the small children and animals roaming around your house, going room to room and destroying everything in their path. Although that does present a challenge most days.
In the world of fitness and nutrition, a Challenge Group is a secret Facebook group where you and others who are doing the same program (sometimes different programs) and starting on the same day can come together without being in the public eye. These groups can run anywhere from 30 - 90 days, depending on the need. Below is an example of one of the groups I'm currently running with 2 fellow coaches:
This particular group is for Focus T25 and is coming up on day 90 since it is a 90 day program. So, as you can see, there's a theme for each day that helps keep everyone in the group motivated and on track. It's a safe place to ask questions, share your frustrations, and help cheer on others who are in the challenge with you. I know that when I started my health and fitness journey in April of 2014, I never would have stuck with it if it were not for the Challenge Group I was fortunate enough to be a part of. The sharing of ideas, our struggles, and our triumphs is what kept me going. I didn't want to let myself or anyone else down.
The value of being in a challenge group is really something you have to see for yourself. So if you or someone you know has been struggling with getting started or staying committed to getting healthy or fit, I would love to help. I've been there before and am forever grateful that my dear friend reached out to me.
You can email me at vidaliagirl@gmail.com, comment below or use the "Comment" pop-up tab on the bottom right of your screen.
~ Thank you for stopping by,
Coach Brandy
In the world of fitness and nutrition, a Challenge Group is a secret Facebook group where you and others who are doing the same program (sometimes different programs) and starting on the same day can come together without being in the public eye. These groups can run anywhere from 30 - 90 days, depending on the need. Below is an example of one of the groups I'm currently running with 2 fellow coaches:
This particular group is for Focus T25 and is coming up on day 90 since it is a 90 day program. So, as you can see, there's a theme for each day that helps keep everyone in the group motivated and on track. It's a safe place to ask questions, share your frustrations, and help cheer on others who are in the challenge with you. I know that when I started my health and fitness journey in April of 2014, I never would have stuck with it if it were not for the Challenge Group I was fortunate enough to be a part of. The sharing of ideas, our struggles, and our triumphs is what kept me going. I didn't want to let myself or anyone else down.
The value of being in a challenge group is really something you have to see for yourself. So if you or someone you know has been struggling with getting started or staying committed to getting healthy or fit, I would love to help. I've been there before and am forever grateful that my dear friend reached out to me.
You can email me at vidaliagirl@gmail.com, comment below or use the "Comment" pop-up tab on the bottom right of your screen.
~ Thank you for stopping by,
Coach Brandy
Tuesday, May 5, 2015
Chocolate Shakeology Recipes
Chocoholic, Chocofanatic, Choco Loco. I am a full-fledged Chocolate Maniac!
I love my chocolate and it's one of the things I crave the most when I'm bored, hungry, on my period, and well, just about anytime. I do not discriminate. I love all kinds of chocolate. Milk Chocolate? Duh. Chili Chocolate? Yes, please. Dark Chocolate? Don't mind if I do.
So when I was first introduced to Chocolate Shakeology I was more than happy to give it a try. And wouldn't you know, I was hooked. I can drink it by itself with just a cup of water blended with ice cubes. But every now and then I like to mix things up. Here are a few of my Favorite Chocolate Shakeology Recipes. I hope you enjoy them. And if you have any go to Recipes you absolutely love, please share them in the comment section below. I'm always looking for new ways to Shakeo.
I love my chocolate and it's one of the things I crave the most when I'm bored, hungry, on my period, and well, just about anytime. I do not discriminate. I love all kinds of chocolate. Milk Chocolate? Duh. Chili Chocolate? Yes, please. Dark Chocolate? Don't mind if I do.
So when I was first introduced to Chocolate Shakeology I was more than happy to give it a try. And wouldn't you know, I was hooked. I can drink it by itself with just a cup of water blended with ice cubes. But every now and then I like to mix things up. Here are a few of my Favorite Chocolate Shakeology Recipes. I hope you enjoy them. And if you have any go to Recipes you absolutely love, please share them in the comment section below. I'm always looking for new ways to Shakeo.
Yours Truly,
Brandy
Thursday, April 30, 2015
What is Shakeology?
This is a question I come across quite frequently. And there are 2 ways for me to answer this.
Here is the technical answer:
- Shakeology is more than a protein shake or a meal replacement shake. It's a delicious, nutrient-dense, superfood-packed protein shake. It's made with all of the healthy foods you should be eating every day, but usually don't have time to or have access to. It's the perfect combination of proteins, phytonutrients, antioxidants, enzymes, prebiotics, and probiotics. Plus, it contains many rare ingredients, including adaptogens, camu-camu, and maca root - things we can't get from an ordinary diet. So whether you use Shakeology for weight loss, or drink it to optimize your health, this powerful and delicious shake is Your Daily Dose of Dense Nutrition®.
Here is my personal, unadulterated, from experience answer:
- For me personally, Shakeology has changed so many things in my life. Before drinking Shakeology I had a ton of cravings that I had absolutely no control over - chocolate being the biggest one. Not only that, I was having a lot of anxiety and unexplained dizziness. But when I started working out and including Shakeology in my daily nutrition my anxiety went down and my dizziness went away. And if you have any problem at all in the "going to the bathroom" department, Shakeology will help you with that. That's a fact Jack. It keeps you regular, that's for sure. But like I said, this is my personal experience. (*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.) Shakeology made it easier for me to get the nutrition my body was so desperately in need of. Combined with exercise and changing the foods I was eating, I was able to become a much healthier and happier version of myself. It's the one meal of the day that's a no-brainer for me. I have a hard enough time planning other meals. Having my shake for lunch is the easiest and healthiest meal of my day. And it's also too delicious to be called a meal. It really should be called dessert ;).
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!
You're welcome ;)
Thursday, March 19, 2015
Clean Eating Basics
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.
Tosca's Main Principles of Clean Eating are as follows:
- 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.
- 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.
- 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.
- 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.
- 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.
- Carry a cooler packed with clean eats!
- That way, you are NEVER without your good food! No Excuses!
- 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.
- 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 :)
- 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.
- 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.
- There is a HUGE difference between a simple carb and a complex carb.
- 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.
- 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.
- That way, you are NEVER without your good food! No Excuses!
- 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.
- 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.
- 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 :)
Thursday, February 26, 2015
Blueberry Yogurt Parfait
This is a very simple treat that could be served for Breakfast or as a Snack. It's so simple that there's really no need to create a recipe other than to show that it is a Fix Approved meal.
Ingredients:
Ingredients:
- 3/4 Cup of Nonfat Vanilla Greek Yogurt
- 1 1/4 Cups of Fresh Blueberries
- 2 tbsp of clean granola* - no high fructose corn syrup. I use Bear Naked.
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.
Wednesday, February 25, 2015
Poor Man's Stir Fry
Growing up, my mama would make this dish that we referred to as Poor Man's Stir Fry. We called it that because the ingredients were simple and not exotic. It didn't require special sauces or hard to find vegetables. It was something that anyone could make and the ingredients could be found in most people's kitchen.
This dish has become somewhat of a comfort food for me. It's also a dish that my family absolutely loves every time I make it. So I wanted to share it with all of you.
The ingredients are simple:
This dish has become somewhat of a comfort food for me. It's also a dish that my family absolutely loves every time I make it. So I wanted to share it with all of you.
The ingredients are simple:
- 1 lb Lean Ground Meat (beef, turkey) My family prefers beef
- 2 cups Carrots, cut
- 2 cups Green Beans, cut
- 1/2 - 1 tbsp of Minced Garlic
- 1/2 to 1 Medium Onion Diced or 1/2 tbsp of Dehydrated Onion Flakes (my oldest son does not care for the slimy texture of the fresh onions)
- 2 tsp of EVOO
- Black Pepper to taste
- Low Sodium Soy Sauce to taste (sub Raw Coconut Aminos for much less Sodium)
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
Tuesday, February 17, 2015
Strawberry and Peanut Butter Oatmeal
I have been an avid Oatmeal for Breakfast kind of gal for almost a year now. Not only is it a hearty, healthy breakfast, but as a nursing mother it helped me maintain my milk production. So I am always looking for different ways to prepare it without adding sugar.
Here is a new recipe I found in the 21 Day Fix Extreme Eating Plan. I prepare mine a little different than the recipe in the eating plan.
Here is a new recipe I found in the 21 Day Fix Extreme Eating Plan. I prepare mine a little different than the recipe in the eating plan.
What you'll need:
- 1 Cup of Hot Water
- 1/4 Cup Quick Cook Steel-Cut or Rolled Oats
- 1 tsp Smooth All-Natural Peanut Butter
- 1 Cup of Sliced Strawberries
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!
Monday, February 2, 2015
21 Day Fix Extreme at a Glance!
So, today is the dreaded "Day after Leg Day". And boy, am I feeling it. See, yesterday I got a sneak peak at one of Autumn Calabrese's new 21 Day Fix Extreme workouts via Beachbody On Demand. It isn't even being released until tomorrow, and I got a sneak peak.
The 21 Day Fix Extreme is similar to the 21 Day Fix in that the workouts are only 30 minutes and it comes with the portion control containers. It is like the original program but SUPERCHARGED! I've only done the Plyo workout since it was a Sneak Peak through Beachbody On Demand. And by the way, if you don't have your club membership locked in I would do so before March rolls around. You are going to want to have access to Beachbody on Demand.
What is 21 Day Fix Extreme?
What are the Benefits?
What are the daily workouts?
Who is this Program For?
The 21 Day Fix Extreme is similar to the 21 Day Fix in that the workouts are only 30 minutes and it comes with the portion control containers. It is like the original program but SUPERCHARGED! I've only done the Plyo workout since it was a Sneak Peak through Beachbody On Demand. And by the way, if you don't have your club membership locked in I would do so before March rolls around. You are going to want to have access to Beachbody on Demand.
What is 21 Day Fix Extreme?
- A 21-day program with simple portion control, clean eating, and extreme 30-minute workouts.
- The portion-control containers take all the guesswork out of how much you should eat.
- The Eating Plan will tell you exactly what to eat and when—and how to eat cleaner than ever.
- If getting tone and shredded is what you're looking for, this program is for you.
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.
What are the daily workouts?
- 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
Who is this Program For?
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.
Subscribe to:
Posts
(Atom)
