Is the 21 Day Fix For You?

When Beachbody's celebrity trainer, Autumn Calabrese dropped the ball on the 21 Day Fix, I don't think anyone realized how quickly is would become the #1 way to effectively lose weight, tone up, and create a complete healthy lifestyle change!

Last February when the program first launched, I obviously had to give it a try and see what it was all about.

It blew my mind that I could exercise for 30 minutes a day, eat 5 times a day, drink a shake that tasted like dessert, and have AMAZING results in 21 days! That's not even a month!!!

In just the first week my bloating was gone, my energy was higher than I can ever remember, and I never felt hungry! I lost 3 pounds in 7 days and didn't even think I had much to lose.

The workouts were HARD the first week, but I modified where I needed to and kept pressing play. By week two, I knew what to expect so mentally I felt much more prepared for the burn! :)

I remember continually telling myself, "it's only 21 days! I can do anything for 21 days!" and it was so true! After the initial 3 weeks were finished, I was ready for more! I didn't want to stop there, I prepared myself for round 2!

Now, as a coach I have the privilege of watching my clients transform with the exact program I saw a transformation with! 

This is just CRAZY right?!?! 6 people, all different goals, all different body types, all different ages, all amazing results!

So what comes with your 21 Day Fix program?

This program is the full package as it comes with EVERYTHING you need to have a successful weightloss transformation while creating new lifestyle habits.

With your program you can expect to get:

• a set of 30 minute workouts (a different workout for everyday) that vary from cardio, to strength training, to yoga, to pilates! 
• a calendar with a day by day workout schedule 
• an easy to follow meal plan that is modified based on your personal goals and dietary needs
• portion control containers with lids so you can take them with you on the go!

that's not all...

• you also get ME as your one-on-one health and fitness coach AND have access to my exclusive online accountability group where you'll join a group of men and women all working towards their health and fitness goals!

Here is an example of my weekly meal plan! I never go hungry because i'm eating every 3 hours and it's always GOOD food!

Support and Accountability with the 21 Day Fix:

If you are interested in joining a challenge group that will give you support and motivation please fill out the application below to be placed in my next 21 Day Fix group!

Don't forget, for the month of July the 21 Day Fix Challenge Pack is on sale for $140.  You'll received the workout and nutrition guide plus one month supply of Shakeology.  It's basically like buying the workout for only $10 after your purchase of Shakeology!

I have a new group that starts every month - don't miss out! Fill out the application below! 

Fill out my online form.

xoxo - 

Brianna 

21 Day Fix Meal Prep!

One of the biggest struggles in every one of my online accountability groups is always the meal planning and prepping. Although the 21 Day Fix makes it much simpler to pair foods and create a meal within your nutritional guidelines, many of my challengers just need help getting started!

I just started another round of the 21 Day Fix Extreme so i've decided to log my weekly meal plan to give my challengers some ideas on recipes and meals for their own personal plans.

If you also are following the 21 day fix (or even if you are not), my prayers are that this post will also help you with wherever you may be struggling! Please feel free to ask any questions you may have in the comments below and i'll answer them as quickly as I can!

21 Day Fix Meal Plan

Each week I try to make at least 2 breakfast, 2 lunches, and 2 dinners to alternate each day! Then I like to portion out some snacks that are ready to grab and go for convenience. 

This week were having Cottage Cheese Pancakes and Oatmeal Muffins for breakfast. 

Our lunches will consist of Sweet Potato Lasagna and Chicken Burrito Bowls. 

Then for dinner we have Sausage & Peppers and Grilled Chicken with Veggies!

The grab and go snacks for the week are baggies with mixed nuts (1 blue), hardboiled eggs (2 eggs = 1 red), and apple slices with cinnamon (1 purple)!

I'd love to hear what you're meals look like for the week or what some of your favorite recipes are!

Thanks for stopping by,

XO

Brianna

Interested in a customized meal plan and one on one coaching?
CLICK HERE.

Taco Tuesday - 21 Day Fix Style!

In our home, Mexican night is a FAVORITE! However, it used to be dinner at the local Mexican restaurant... I know, I know! #shame

Since we became a 21 day fix family though, there's no time for all that jazz when you can make the SAME tasty meal in your home for half the price and double the nutrition! Oh and did I mention it still fit within my nutrition guidelines??? WIN WIN.

This recipe can be made with CORN tortilla shells OR like we used, romaine lettuce leafs. I prefer the lettuce, but that's just me :)

What you need: 

1 package of Lean Ground Turkey
1 packet of Mrs. Dash NO SALT Taco Seasoning
Whole Grain Corn Tortilla Shells (optional)
Romaine Lettuce

Black beans

1 bell pepper

1 cup mushrooms
Shredded Cheddar Cheese
Avocado (Optional)
Tomatoes (Optional)
Organic Salsa

Directions:
1. Cook ground turkey on stove top in a pan. Once browned, drain and add 3/4 cup of water and Mrs. Dash NO SALT Taco Seasoning and mix up. Then add in chopped bell pepper and chopped mushrooms. 
2. Wash lettuce leaves and pat dry.
3. Build your TACO!!! 

Portion Control Container Count:
2 Whole Grain Corn Tortilla Shells = 1 Yellow

Blackbeans = 1 yellow
Ground Turkey = 1 Red
Cheese & Avacado (optional) = 1 Blue
Lettuce & Tomatoes (optional) = 1 Green
Salsa = 1 purple (I only used about 1/4 of the purple container)

Eating Clean While Eating Out!

I hear all the time from my those i'm working with that hardest part about staying true to their health and fitness goals is the weekends. In particular, dining out! The truth is, I had this same struggle. When I first began my weight loss journey I would literally stress myself out so much about going out to eat and "cheating", I didn't even enjoy the experience. I finally got to a point where I just didn't go out to eat... let me tell you, I DON'T RECOMMEND THIS. Living a healthy lifestyle is all about learning balance, not living in a state of restriction and stress. So, here are some of my tips that saved me when dining out!

1. Research Your Restaurant

Instead of waiting until you get to the restaurant to scan the menu for something along your nutritional guidelines, find the menu online BEFORE you leave the house and decide on exactly what you're going to order before you get there. The perks of planning ahead is you skip opening up the menu and starring at all those mouth watering pictures of food you really don't want to eat but at the same time are SO tempted. PLUS, online has all the nutritional info listed where in the restaurant you don't have that luxury. 

2. Keep It Simple

Okay, what if the menu for the restaurant you're headed to doesn't have an online menu? Maybe they're just a local deli or cafe, what now?? Look for simple dishes like chicken, steamed fish, vegetables, salad... the simpler the food, the more unprocessed it is, and closest it'll be in tune to your meal plan.

3. Order Dressing On The Side

Most restaurant dressing has added sugar. If possible, try and order balsamic and vinegar dressings (or just oil & vinegar), which are the least processed. Otherwise, order dressing on the side and use sparingly. 

4. Order Water

Get rid of the empty calories found in sodas, beers, and sweetened beverages. Free refills and sitting around the table chatting with friends is a great way to consume an entire days worth of calories, not to mention 3x the recommended daily amount of sugar. Ask for a lemon to add some flavor and you'll be surprised how much more drinking water before your meals will help you to eat LESS.

5. Don't Be Afraid To Be That Guy (or girl)!

Ignore the little voice in your headed telling you to be easy going and not make a big deal out of the food you're about to put in your mouth. I've been a server and I promise, it's almost a breath of fresh air when someone cares enough about their health to be bold enough to ask for no butter on their veggies, light seasoning on their chicken, replacing the mashed potatoes with a sweet potato, etc. So stop worrying what others will think and focus on YOU. This is food to fuel YOUR body, not anyone else's. Maybe you'll even inspire someone else at the table to duplicate your order. :)

6. Ask For A Box As Soon As You Get Your Meal

We all know the portions while dining out are rediculous. Most of the time they are enough to feed two, sometimes even three people! If you're one who will keep eating as long as the food is in front of you, ask for a box as soon as you get your meal. I still do this today when I dine out to watch my portion control and limit myself to a place of fulfillment versus stuffed! Not only does this save calories, but it spreads your meal cost over two meals and now you have lunch the next day too!

7. Skip Dessert

Okay so I kinda cringed a little when I typed that. I'm totally a "dessert before dinner" kinda gal. If you're out celebrating, and you know you won't feel a sense of guilt after indulging, I say allow yourself to split a dessert with a few others. I few bites of carrot cake (rarely can I turn this down), cheesecake, or chocolate cake are NOT going to reverse all your hard work. Once again, it's about balance so if you REALLY want it (& once again won't later kill yourself with guilt) then have it. However, I don't recommend it every single time you dine out. Pick and choose your indulgences and make them worth it!

8. Enjoy The Feeling Of Freedom!

It's important to realize that the enjoyment of eating that unhealthy, overly processed food may be impeccable at the moment; but the feeling of control, and continued success to the body you've always desired is completely unbeatable. Feeling good in your skin, having that vibrant confidence, and thriving with energy will go so much farther and truthfully has been my driving force since I started experiencing it. Living a healthy lifestyle don't have to be boring and definitely does not have to be restricting, it's a blissful life full of FREEDOM as long as you have the right mindset. Embrace your journey and celebrate the fact you've taken that first step to a new you! 

Clean Eating Restaurants To Try:

• Fresh To Order (Atlanta Airport)
• Chipotle
• Zoe's Kitchen
• Panera Bread 
• Bonefish Grill
• Outback Steakhouse (salmon with no butter and light seasoning with mixed veggies also no butter and a plain sweet potato is where it's at!)

Questions? I'd love to hear from you! Leave me a comment below.

XO

Brianna

21 Day Fix Stuffed Peppers

I remember the first time I heard about the term "stuffed peppers". It was back in my not so skilled in the kitchen stage, and honestly, they seemed SO complicated! I don't know if it was just the perfection of the picture, or the thought of perfectly cutting off the top of a pepper without butchering it.. but either way, it intimidated me!

Fast forward a year later... the intimidation is gone and I had a nice surprise the first time I decided to tackle this recipe. They were SO easy to make! I mean, ridiculously easy to make... They have now become a staple in my house hold and a meal prep tradition!

The greatest part is, this recipe can be SO verstile! Ground turkey or chicken? brown rice or quinoa? Black beans or no black beans? Cheese or no cheese? extra veggies or no extra veggies? get the picture???

This one is a 21 Day Fix Approved recipe for all of my fixers! Let me know how you like it!!





21 Day Fix Stuffed Peppers

Serves: 6
Fix Portions (per pepper): 2 green, 1 red, 1/2 y, 1/2 b (if you use cheese!)

What you will need:

• 6 bell peppers (I prefer the red, yellow, and orange)
• 12 oz. lean ground turkey (aim for 97% lean!)
• 1 can fire roasted tomatoes (28 oz. can)
• 1 can diced tomatoes with green chilies
• 3 garlic cloves, minced
• 1 green container of leftover pepper tops (chopped)
• 1 green container of kale OR spinach (chopped)
• 1 green container of broccoli (chopped)
• 2 yellow containers of quinoa 
• 1 yellow container of black beans 
• 3 blue containers of cheese (if using)
• 2 tbsp of each: ground cumin, paprika, black pepper, garlic powder, onion powder, italian seasoning
• Salsa (to top) - optional 

Instructions: 

1. Cook quinoa according to package instructions (I like cooking mine in low sodium beef broth for added flavor).
2. In a skillet brown your ground turkey. When finished, drain any extra fat.
3. Meanwhile, chop the tops off bell peppers. Dice them for later use.
4. Saute diced peppers, broccoli, and kale until softened (I like to cook mine only halfway since they will cook up in the oven). Drain any excess water.
5. Open cans of tomatoes and separate the tomatoes from the juice/sauce it's in - but save the juice and spread it in the bottom of a small pyrex baking dish.
6. In a large mixing bowl, combine ground turkey, veggies, 2 blue container cheese, 2 yellow containers quinoa, 1 yellow container of black beans, diced tomatoes, and seasoning. Mix well.

1. Fill each pepper with mixture. Top with remaining 1 blue container cheese and sprinkle paprika on top
2. Bake at 325 for 20-25 minutes

Before

After!

3 Day Refresh: Not Your Average Cleanse

What is the 3 Day Refresh?

The 3 Day Refresh is a safe, easy, and gentle cleanse that will help boost your energy, clean out the GUNK from your system, and help cut those cravings from the foods you're trying to let go of.

This cleanse is designed for people who have a few pounds to lose or are just looking for a way to refresh their bodies and get some more energy! This by NO means is a starve yourself kinda cleanse, nor is it a pure liquid detox either. You stay pretty full, and most of all, SATISFIED.

So, what will your 3 days consist of??
You're 3 day refresh package comes with 75% of everything you need in those 3 days, so great right?! The cleanse consists of three daily shakes which are high in protein but also SUPER high in nutrients, plenty of filtered water, a fiber sweet supplement, plus a wide array of fruits, veggies, and healthy fats throughout the day to keep your energy up and your metabolism going. It's a low calorie cleanse but packs a power punch with dense nutrition that you'll be getting from Shakeology, a Fiber Sweep drink, and your Vanilla Fresh Protein Shake each day. I'll be the first to tell you, I get HANGRY when i'm hungry and can't eat... at NO point in these 3 days did I feel that way!

PURCHASE THE 3 DAY REFRESH HERE

The Meal Plan:

What is really great, is although the plan is simple, it offers alternatives for each meal so you can choose what may be most appeasing to you. 

Here's a typical day on the refresh:

Wake Up- Drink 10-12 oz. filtered water

Breakfast- Shakeology with 1 serving of fruit

Mid Morning- Drink your Fiber Sweep which is an all natural digestive health drink. It contains chia seeds, flax seeds, and psyllium seed husk which all promote healthy digestion. 

Lunch- Drink you Vanilla Fresh Shake with 1 serving of fruit, plus have a serving of veggies and a healthy fat from the list provided. I loved hummus with veggies!

Afternoon Snack- Eat something from your vegetable and fats list, or make one of the juices provided in the book. 

Dinner- Drink your second Vanilla Fresh Shake plus a delicious meal from the 3 day refresh booklet which comes with your program.

See, told you starvation wouldn't be an issue... :)

The Final Results...

This cleanse is one of the only detox/cleanses I will do! I feel SO good after the 3 days, usually drop close to 4.5 pounds and a few inches from my waistline. The best part though was the incredible sleep I got and finally getting rid of my CRAVINGS! Man, sugar gets me out of control. 

The top pictures are on day 1 - the bottom pictures are on day 4
In 3 days I lost 4.3 pounds and 5 inches!

3 Day Refresh Expectations:

You can expect improvement in your digestion, energy, and weight loss. The purpose of this program is to put you on the right path towards better health and overall wellness. It's a great program for those who are starting a new fitness program, stuck in a weight loss plateau, or those who just need a quick cleanse after a weekend of indulgences to get their mind and body back on track. After the program, you should full lighter and healthier overall, which is a GREAT push to continuing clean eating and exercise!

**Special Note** For maintenance and continued progress after the refresh, I HIGHLY recommend purchasing the 3 Day Refresh WITH the full supply of Shakeology which is known as the "3 Day Refresh Challenge Pack". You are SAVING money when it is bundled together & you get to continue you progress long after the refresh ends. Definitely a WIN-WIN in my book!


Purchase 3 Day Refresh Challenge Pack!

What is 22 Minute Hard Corps?

Imagine 8 weeks of military style bootcamp training with the same creator of the P90X workout series... Only now, you spend only 22 MINUTES a day working out getting the same results as an hour long bootcamp style class at your local gym.

Check out the video on the 22 Minute Hard Corps so you can get a feel on what to expect:

          

What YOU need to know:

22 Minute Hard Corps is exactly how you imagine a boot camp training to be... Intense, quick, and total body drills. Legendary trainer Tony Horton has created a challenging, but simple to follow workout program inspired by training program techniques used in the military.

Each workout is designed to get participants “boot camp fit” in just 8 weeks. Each day of the program consists of a series of total body rounds within the 22 minute workout window, rotating through functional resistance, cardio, and core focused workouts.  It was quick and it was FUN!

8 weeks,  22 minutes.  Period.

Who is this workout for?

Don't let the word "bootcamp" scare you into thinking you aren't capable of doing this workout, or are too out of shape to do something like this. 

THIS WORKOUT IS FOR EVERYONE!

Seriously, Tony designed this workout that everyone can move at the their own pace, modify the moves where they need to, AND you're doing the workout from home... aka you're in control of the pause button, so don't be afraid to use it!

My opinion so far:

I started this workout about a week ago and I was slightly skeptical about working out only 22 minutes a day. I used to be a "lets go to the gym and completely exhaust ourselves" kinda girl and sometimes that logic still creeps in.

A week in and i'm hooked! This is the FIRST workout i've been able to commit to doing at 5:30 am every morning (i'm not a morning person, this is still a struggle, but it gets done) because I tell myself - "in 22 minutes you will be DONE".

I finish the workout panting, sweating, yet feeling so proud because I seem to push myself harder for ALL 22 minutes since I know it's short.

This program has exceeded my expectations so far & I can't wait to see how my body transforms in the next 8 weeks!

What do you get with the program?

- 8 challenging workouts on 2 DVDs

- Quick Start Mission Guide

- 8-week Basic Training Action Plan

-Rations for Results Nutrition Field Guide

-Cold Start pre-workout drill

-Hell Week Challenge Card

-HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)

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