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.

Protein Pancakes With A Twist!

I originally saw this recipe on the Fit Men Cook instagram and rolled my eyes. Cottage Cheese Protein Pancakes didn't even sound appeasing... Don't get me wrong, I love cottage cheese, and I love pancakes, but I never thought i'd love them TOGETHER!

These high protein, low carb pancakes are soon to become one of your clean breakfast go to's for many reasons!

1. The ingredients are all CLEAN.

2. The pancakes have SO much flavor and are so MOIST!

3. The recipe can be very versatile, yet still taste amazing.

4. They go with literally any topping you can imagine!

Makes 4 servings - 1 serving is equivalent to 3 pancakes!

What You Will Need:

• 2 eggs
• 4 egg whites 
• 1 1/3 cup 2% cottage cheese
• 1 1/3 cup oat flour (or blended oatmeal)
• 1 tablespoon cinnamon 
• 2 tsp. baking powder
• 1 tsp. baking soda
• olive oil spray 
• Toppings: berries, granola, homemade berry jam, coconut, nuts, protein "icing" etc.

To Make:

1. Beat eggs together in a bowl.
2. In a separate bowl, add the dry ingredients - oat flour, cinnamon, baking soda, and baking powder. Mix together. 
3. The add the cottage cheese and mix together. 
4. Pour in the eggs and mix thoroughly. 
5. Spray a non-stick skillet with olive oil and set the skillet on medium heat. 
6. Once the skillet is hot, add 2 big tablespoons of the batter to the skillet for each pancake. Cook for about 1-2 minutes on each side.
7. Top with your preferred toppings and ENJOY!

Notes: If you need more protein, I recommend trying the "protein icing". Just add 1 scoop of your favorite protein powder, 1-2 spoonfuls of greek yogurt, and 1/8 cup unsweetened almond milk. Mix together and if your icing is still too thick, add more almond milk until your desired consistency. Add in a dash of cinnamon and 1/4 tsp. vanilla extract for added flavor.

21 Day Fix Containers (without toppings): `1 Red, 1/2 Yellow

The BEST Lasagna You Will Ever Try!

Sweet Potato Lasagna is one of those terms you hear and just kind of throw your nose up at the thought of. Am I right??

Traditional lasagna in it's fatty, high carbohydrate state has been more like a "cheat meal" favorite for years! But what if by substituting the bad ingredients and replacing them with healthy ingredients, you could actually enjoy this recipes as apart of your CLEAN EATING meal plan?

Be ready to fall in love.

What You Will Need:

• 2 lbs. lean ground turkey (93% and higher is preferred!)
• 3 medium sweet potatoes 
• 1 cup of cottage cheese (2%)
• 3 egg whites 
• 1 jar of organic tomato sauce (I used a basil herb sauce)
• 1 cup of mushrooms, chopped 
• 2 bell peppers, chopped 
• 1 onion, diced
• 1 tbsp. minced garlic
• 1 tbsp. Italian seasoning 
• pink Himalayan sea salt 
• pepper 
• Mozzarella cheese (optional)

To Make:

1. Set your oven to 375F

2. Slice your sweet potatoes into THIN slices so once they're cooked they become soft. If you have a mandolin, i've found this is the easiest and quickest way to get your slices thin and even. 

3. Chop up your mushrooms, bell peppers, and onion. Set aside.

4. Mix your cottage cheese with the egg whites and set aside.

5. Saute onion with your minced garlic, then add the ground turkey once your onion becomes transparent. Add tomato sauce, mushrooms, bell peppers, and italian seasoning. Set aside.

6. Start building your lasagna! First spray your dish with non-stick spray. Then start layering your sweet potatoes, meat sauce, cottage cheese, and repeat!

7. Cover with aluminum foil and bake for 45 minutes or until your sweet potatoes are soft.

Note: The thicker your slices are, the longer the lasagna will take to cook. Be sure to take a tooth pick and stab the center of the lasagna to make sure the sweet potatoes are soft before turning the oven off. I've had to cook mine up to an hour. 

Your top layer should be the cottage cheese mixture! You can also add mozzarella cheese to the top if you're a cheese lover!

21 Day Fix Containers: 1.5 Red, 1 Yellow, 1 Green, 1 Blue (only if using mozzarella cheese!)

Crockpot Chicken Burrito Bowl

I LOVE CROCKPOTS!!!

Seriously, you throw everything into the pot, put the lid on, and let it cook! Not to mention, allowing everything to just sit and simmer for HOURS always perfects the taste of any dish! It allows the meat to marinate, the veggies to absorb extra flavor, and needs no additional work!

This recipe is not only simple, but it's delicious, and 21 day fix approved!

What You'll Need:

• 2 pounds boneless, skinless chicken breasts about 4 large breasts
• 4 tablespoons of olive oil
• 2 tablespoons of onion powder
• 4 tsp. of garlic powder
• 2 tablespoons of chili powder
• 4 tsp. of cumin
• 2 tsp. of kosher salt and freshly ground pepper to taste
• 6 cups of low-sodium chicken broth
• 2 bell peppers, chopped 
• 12 oz. mushrooms 
• (2) 15 oz can of diced tomatoes, drained
• (1) 14 oz can of black beans, drained and rinsed
• 2 3/4 cups of instant whole grain brown rice (optional)
• 1 cup shredded colby jack OR cheddar cheese 

 
Directions:

1. Place chicken breasts in slow cooker.
2. Pour chicken broth over chicken breasts and stir in canned tomatoes, olive oil, onion powder, garlic powder, chili powder, cumin, salt and pepper.
3. Cook on low for about 4 hours.
4. Remove chicken breasts from slow cooker.
5. Turn slow cooker to high and stir in instant rice and black beans.
6. Let cook 30-45 minutes on high, or until rice is tender.
7. Add chicken back in, cook for 20 minutes on high, or until chicken is warm.
8. Serve with fresh diced tomatoes, sour cream, green onions, avocados or guacamole, top with cheese. 

Serving Size: 1 Cup
21 Day Fix: 1/2 Yellow, 1 Red, 1 Green, 1 Blue

Notes: Once finished, you can create a bowl with your choice of a complex carb (brown rice, sweet potatoes, quinoa) OR you can roll up in a burrito wrap (whole grain, spinach, kale, flax, etc.)! Prep a week of a lunches 5 different ways if you want! :)

Peanut Butter Chocolate Superfood Balls

My mouth is watering as I type this.

Peanut butter + chocolate + SUPERFOODS???!!! I am in chocoholic heaven!

Seriously, these guilt free desserts are almost TOO good to be good for you... but I promise, they are ;)

What you will need:

• 1 scoop vegan chocolate shakeology 
• 1 scoop vanilla shakeology 
• dash of cinnamon 
• 1/2 cup of organic, all natural almond butter OR peanut butter 
• handful of dark chocolate chips (I used 60% cacao)
• dash of pink Himalayan salt 
• unsweetened almond milk

To make:

1.  Mix all ingredients except almond milk together in a bowl, add almond milk little by little until you have a dough like mixture. 
2. Roll into small balls about the size of a golf ball. 
3. Drizzle with melted nut butter (optional)
4. Put in the fridge to harden for at least one hour. Keep stored in the fridge.

ENJOY!!

xoxo

Brianna

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)

Meal Prep - KID edition!

Meal prepping is one thing... meal prepping for kids is a completely different subject! If the meal doesn't contain cookies, french fries, pizza, or a sandwich, most kids don't want to touch it. Sound familiar???

BUT what if there's a way around it! I was DETERMINED to find healthy lunches that were kid lunchbox friendly and I think I found a few solutions... :)

These can be made at the beginning of the week and readily available to grab each morning and throw in lunch boxes. No more morning lunch packing madness!

Lunch #1: Turkey and Cheese Roll-Ups

Ready for the simplest recipe known to human kind??

What you will need:

1. deli turkey (look for one with low sodium, organic if possible, and no msg)

2. your favorite block of cheese (I kept it simple with a block of cheddar cheese)

3. Raw veggies (carriots, cherry tomatoes, cucumbers... whatever your child will eat!)

4. FRUIT. I picked grapes but anything will work :)

5. Muffin Tins

6. Skewers

To Make:

1. Soak your skewers in water for 30 minutes

2. Cut your raw veggies 

3. Fill your muffin tins with veggies and fruit

4. Take out your skewers and start building them! Roll your meat, slide on cheese, repeat.

THAT'S IT. So simple yet SO fun and of course, SO healthy!! :)

Stay tuned for lunch #2! 

XOXO,

Brianna

Quinoa Salad with Salmon

I know, i'm on a total quinoa kick! Did you know quinoa is super high in vitamins B1, B2, B6, and E, is super high in fiber and protein, contains all 8 of the essential amino acids making it a "complete" protein, has a low glycemic index, AND it's high in both iron and magnesium - two minerals that most Americans are low in!

Okay my quinoa rant is over... but now can you see why i'm boarder line obsessed??

I made salmon for lunches this week and needed something to pair with it. I knew I wanted something NEW and fun, but obviously super healthy and filling. Quinoa salad was the PERFECT match!

Doesn't this picture just make you want to grab a handful and shove it in your mouth??? It can't just be me right...?? :)

Even better news, this recipe is SO simple to make!

What you will need:

• 1 lb. baked salmon 
• 2 cups quinoa, cooked
• 1 cup edamame
• 1 cup cucumber 
• 1 whole carrots, chopped 
• 1 red bell pepper
• 1 yellow bell pepper 
• handful of fresh cilantro, chopped 
• 1/2 cup feta cheese 
• 1/2 dried cranberries
• pink himalayan salt 
• juice of 2 lemons
• balsamic vinegar (to your liking)

To make:

• Bake salmon at 400 for 15 minutes (I drizzled avocado oil, smoked paprika, and pink Himalayan salt on mine!)
• Mix together all the ingredients in a bowl and store in the fridge until it's time to eat!
• That's it... seriously!

Since I did this recipe as a meal prep, I went ahead and divided 4 oz. of salmon and split the quinoa up into 4 different containers. Now I can just grab & go!

Oatmeal Muffins - 21 Day Fix Style

So i'm going to take y'all back to 2002, I was 9 years old and ate anything and everything I could get my hands on that was PROCESSED, full of SUGAR, and had practically no nutrition. My favorite breakfast or snack was those little chocolate chip mini muffins in the package... anyone remember those? OMG SO GOOD. I look back now though, and they don't even compare to the HEALTHY, nutrition dense food I eat today. However, sometimes you just want that treat but without the guilt.. you with me?? I have good news for you... these muffins will become a MUST. You can make a large batch and store the extras in the freezer for later so they don't end up going bad! How convenient right? I love this whole NEW definition of "fast food".

Is you mouth watering yet???? Ya, me too.

These muffins are so EASY and versatile too! I can't wait for you to try them!

21 Day Fix Oatmeal Muffins
makes 12 servings

1 egg + 3 egg white
1 teaspoon vanilla extract
1 cups applesauce, unsweetened
1 banana, mashed
1/4 cup raw honey
2 1/2 cups, Gluten Free Old Fashioned rolled oats
1/8 cup chai seeds (optional)
1 tablespoon ground cinnamon

1 tsp nutmeg
1 1/2 teaspoon baking powder
1/2 teaspoon salt
1 1/4 cups milk
Optional toppings: blueberries, raisins, walnuts, chocolate chips, strawberries, pistachios, protein powder for additional protein 


Preheat oven to 350 degrees.
Mix eggs, vanilla, applesauce, banana and honey together in a bowl.
Add in oats, chia seeds (if using), cinnamon, baking powder, salt and mix well with wet ingredients.
Finally pour in milk and combine.
Line a 12 cup muffin tin with paper liners.
Divide mixture evenly into muffin tin cups. I used a 1/4 measuring cup, measure just a tad under 1/4 cup to make 12 servings.
Add the toppings...

Bake 30 minutes until a toothpick in center comes out clean. Cool and enjoy or freeze them in gallon freezer bags or freezer friendly tupperware.

You can eat them like a muffin for an easy grab-and-go breakfast or you can eat them like oatmeal by simply putting in a bowl and stirring in a little warm milk. I store leftovers in the freezer, take one out the night before to thaw in the fridge and reheat in the microwave for about 60 seconds.

21 Day Fix Containers (2 muffins per serving with blueberries): 1 yellow, 1 tsp., 1/2 purple (add a red if you include protein powder)

ENJOY!

XOXO

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!

Shakeology - What Is It Really?

Acts like a salad, tastes like a dessert! 

Why Do YOU Need Shakeology?

Used as a meal replacement or just a snack, Shakeology provides 70+ vitamins and minerals; most of which aren't found in the average American diet. Shakeology is made of some of the most nutient dense whole foods and superfoods from all over the world. Some of the ingredients include Goji Berry, Acai Berry, Barley Grass, Chia Seeds, Wheat Grass, Camu-Camu, Blue-Green Algae, and Bilberry. Shakeology is an EASY, delicious way to make sure to get your nutrition each day.

What Can Shakeology Do For You?

Shakeology has been proven to...

• Reduce Hunger & Food Cravings
• Lose Weight
• Keep Blood Sugar Steady 
• Support Brain Function 
• Healthier Skin, Nails, and Hair
• Build & Improve Muscles 
• Increase Energy
• Improve Digestion
• Uplift Mood
• Boost Immune System 

I get asked frequently if Shakeology can be replaced with just your average protein or nutrition/meal replacement shake... the answer? Absolutely NOT. Most shakes are full of added sugars, chemicals, and additives that are actually doing your body harm. Shakeology however is one of the BEST things you can feed your body. It makes nutrition simple.

But is there PROOF?

In an independent 90-day study, participants replaced one meal a day with Shakeology and exercised regularly.

Here’s what they told us:

• “I felt full and didn’t struggle with hunger.” 
• “I felt a better sustained energy throughout the day.” 
• “I have tons of energy. I feel so healthy!” 
• “I replaced all my vitamin supplements. I felt healthy and energized.” 
• “I was able to think more clearly and stay focused.” 
• “I have more energy, less cravings, more endurance, and feel more youthful.” 
• “Shakeology reduced my appetite and increased my energy so that I could accomplish more things throughout the day.” 
• “I have tried a lot of protein shakes and meal-replacement-type drinks, and Shakeology is the best tasting of them all. I mix it with a bit of soy milk and ice, and it tastes like an ice cream shake!”

The doctor who ran the study said this about the participants...

• They reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%. 
• They lowered their total cholesterol levels by an average of 30% and their “bad” cholesterol levels by an average of 38%. 
• They reduced their cardiovascular risk factors by an average of 24%

What Do The Experts Have To Say?

“Overall, we think that this product is absolutely worth the cost. The ingredients, which include 23 vitamins and minerals, will fulfill anyone’s daily intake of vitamins,” states Health Research News. “In fact, many people who start the Shakeology system stop taking their daily multivitamin altogether.”

Try Your 30 Day Risk Free Trial of Shakeology Here!

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!

Meal Planning: The Breakdown

Get excited! Meal prepping will enhance your results, increase you confidence, & I promise after time it'll even become a habit! :)

It doesn't matter if you use pen & paper OR if you type it up - just take the time and get it done.

This leads me to STEP 1... Make a PLAN!

1. Keep it simple.

Think about meals you already create if you are already eating clean OR if you're a clean eater in progress think of individual foods you KNOW you like and you won't get tired of. If you keep it simple, you're more likely to keep it up. Don't stress about finding a bunch of different recipes and planning meals for breakfast, lunch, and dinner for the entire week... put your own schedule into consideration and make your plan based off that. 

2. Use the same ingredients - but switch it up.

Write down a list of meals you eat often and see which of those meals have the same protein that you could make in a large batch and use in different meals all week. For example, we go to Sam's club and get a BIG bag of frozen salmon and the big packs of chicken. We grill the chicken which can be used on salads for lunches all week, but can also be thrown into a veggie stir fry, or served alone with some roasted veggies and a sweet potato. The salmon is SUPER easy to make in bulk and freeze so we already have a ton of meals stored in the freezer for "fast meals". 

3. Plan Ahead

When you sit down to make your meal plan, think about what your up coming week looks like. If you already know mornings are CRAZY, snacks are hard to come by, and lunch is convenient to go grab from a nearby restaurant (or worse... drive thru) then obviously those are meals you want to make. If you're working long hours and know you wont want to come home and fix dinner, do like we do and prep some meals that are easy to put in the freezer and thaw out. Snacks can be as simple as portioning out fruit (apples cut and soaked in water with lemon for about 15 minutes then sprinkled with cinnamon make AWESOME snacks for the week!), cutting up raw veggies and portioning them out, or fixing little baggies with raw nuts portioned out so all you have to do is grab & go - no thought process required!

4. Be Flexible

We all know even if we plan our day, week, or month to the very last second - it ALWAYS changes. If you get invited to dinner one night, don't feel like you can't go because you have a meal plan to stick to. The whole idea of making meal plans and prepping ahead is to keep you on track, not keep you anti-social. My advice? Choose something at the restaurant that still aligns with your nutrition goals. Don't be afraid to ask for veggies with no butter, chicken with no butter, and a sweet potato dry (with a dash of cinnamon of course)! Then you stay on track, but still get your time to socialize!

I found this meal planner from another blog and i've now been using it for months. It's simple and makes it easy to plan.

View meal planner HERE

Now that you have everything PLANNED, we're ready for step 2... SHOP!

1. Make a grocery list & stick to it.

Review your meal plan and make a grocery list with everything you will need to make your meals. Once you have that list made, head to the grocery store. DO NOT buy anything that is not on your list! If it's not apart of your plan, you do not need it in your house... aka TEMPTATION.

2. Stay out of the aisles. 

You're probably thinking, ummm what?? Think about it, the aisles contain all of your processed, nutritional deprived food. We don't want that in our homes because we don't want that tempting us to EAT IT. I love eating clean but i'll be the first to tell you if there's cookies in my pantry or ice cream in my freezer, chances are I won't be able to resist. We only have so much willpower & by nighttime, that willpower is usually completely used up!

3. Eat BEFORE you go shopping

Seriously, this is huge! Have you ever gone to the grocery store staving & by the time you come home and unload your groceries you think to yourself "why in the world did I buy all this CRAP"??? Our brains don't work logically when our tummies are growling and all we can think about is eating. It tricks us into thinking buying those oreos or bag of flammin' hot Cheetos isn't a big deal, I mean everything else in the cart is clean right?? WRONG. As soon a you bring it in the house, it haunts you until it gets eaten or thrown away - and lets get real, who's going to throw away a brand new package of oreos without trying a few (or all) of them first?

Guess what??!! The hard part is DONE! It's time to get cookin'!

It may seem dreadful looking at all your food and the thought of cooking and prepping it all in one day, but having your meals readily available to grab and go is essential to your success, trust me, it's worth it!

I don't know about you, but my days are BUSY and i'm constantly on the go. So anything to make my meals a little easier, is a must!

1. Plan an order of cooking.

What I mean by this is look at all of your food and decide what can be baked together, what can be on the stove cooking while the chicken is grilling, etc. I like to bake my salmon (or whatever fish i'm having) at the same time im roasting my vegetables. Kill 2 birds with 1 stone, catch my drift? Then when that's baking, I can cook my quinoa or brown rice on the stove or throw my sweet potatos in the microwave to soften up. I can also go ahead and boil my eggs.

2. Wash and cut all produce.

This may seem like a hassle, but it's WAY more of a hassle to have to wash and cut it every time you go to grab something! Remember, we're making clean eating EASIER.

3. EAT.

Go ahead and store whatever meals you plan to freeze and then organize your fridge where it's easy to grab and go. I like to go ahead and get my meals/snacks together the night before so as i'm heading out the door I can just throw them in my lunch box and go for the day!

I hope this helps in your attempt to start a meal prepping habit! If you have any questions, please feel free to leave a comment below & i'll answer them as quickly as possible!

Be on the lookout for my upcoming blog post "freezer meals" with all the meals i've already tested by freezing and thawing out & which meals made the cut!

Have a crazy awesome day! 

XOXO,

Brianna