5 Tips to Survive a Bikini Competition Meal Plan

When I first received the 21 Day Fix Extreme Breakdown to Competition Meal Plan, I immediately looked at it and said "there is NO WAY I can do that!?!".  Wow, well that was setting me up for success!?  NOT!  What a bad attitude, but I was being real with myself.  After being Gluten Free for almost 12 years and being Type A, being disciplined is in my repertoire, however because I have had to be so disciplined for health reasons (I have Celiac Disease), I don't really "want" to buckle down and be disciplined in other areas.  I mean, giving up gluten was hard enough!  So, after looking at the meal plan for about a month, I decided I really wanted the results, so I put my mind to it, buckled down and got it done.  I wouldn't have survived it without these 5 things.

1.  Accountability and Support

• If you can, get someone else on board with you.  I couldn't have survived without it!  A fellow coach and I were committed to the plan together, so we were able to support each other and help each other push through the tough days.  If you don't have anyone as crazy as you to try this plan, join a support group where others are doing the same program and you can be held accountable to sticking to the plan.  I have incredible accountability and support groups with meal plans, recipes and support.  I would love to be your accountability and support and connect you with others who are right there with you!  I have done it and I know what the challenges are and can help push you through those tough days!  Click here to Start Today.

2.  Meal Preparation and Planning

• Planning is key with this program!  You eat every 2 hours, so setting aside 3 hours to plan and prepare your meals for the entire week is absolutely the key to success.  You can see my meal preparation blog post here in how I prepped for this meal plan.  It was SUPER easy and saved time the rest of the week.  Here is a short sample of my meal plan. 

3.  Personal Development

• Set yourself up for success.  Losing weight is hard and there is nothing harder than the mental battle while you are on your journey!  Do whatever you need to do to keep yourself motivated daily. Listen to 10 minutes of personal development.  You can log onto www.youtube.com and find many awesome videos about discipline, self confidence etc.  Here is one of my favorites!  This is so important to help you battle the "inner critic" in your head and to help you push past the negative and focus on the positive.  Post a picture in your daily view that motivates you, or an outfit you want to wear.  Write down your goals, and tell someone what your goals are so you are accountable.  You will be more motivated to not quit if you know you have told someone what you are trying to accomplish. 

4.  Before/After Photos & Measurements

• These are an absolute MUST!  I took pictures at Day 1, Day 14 and Day 21.  At Day 14 I was really starting to struggle because mentally I didn't feel like I was achieving anything, but as you will see in these pictures, there was a BIG difference and seeing that motivated me to push through the last 7 days!
• Take Measurements!  There will be a point in your journey where the scale may not move and if it doesn't the measurements will show you that the scale doesn't matter because you are losing inches! I literally lost ZERO LBS in doing this program, however see my results?!?  HUGE difference!  

5.  Flexibility

• Yes, this meal plan calls for a LOT of Cod!!!!  I switched out two red containers for Shakeology on some days and then on others I swapped out ground turkey with mushrooms.  I was only able to tolerate the cod twice a day.  I knew I wouldn't be successful if I tried to do the cod all day long and it would make me miserable.  This is what I needed to be successful, however if you can do the Cod ALL day long, GO FOR IT and you will probably have better results than myself!  As I grow and move forward I know I will hit a point in my journey where I may suck it up and stick to the cod, but swapping out those few things worked for me right now where I'm at.  Do what works for you!  (** NOTE:  This is ONLY on the 21 Day Fix Extreme Breakdown to Competition Meal Plan.  It is NOT on the other 21 Day Fix Meal Plans, so don't let this scare you away!  The other plans you can actually have wine and chocolate!)

If you want to know more about the 21 Day Fix Extreme program, check out my blog post about it here.  If you don't have a coach and are looking for the support and accountability, please reach out and let's chat!  I would love to help you get started and cheer you on along the way!  Click here to contact me and join my next round of 21 Day Fix Challengers!

Popsicles for Breakfast!

I am always trying to find fun and new ways to get healthy foods into my 2 and 4 year old boys.  Unfortunately, it is often challenging (I know I am not alone!).   New and healthy foods are usually met with "mommy I don't like that", sometimes before it has even hit their plate or cup.  As a healthy eater myself, it is so important for me to provide the boys with the fuel they need for their energy and health, so I have to be creative!

I make a lot of smoothies for the boys and at times when I add in some of the extra healthy veggies (kale, spinach, avocado's) and they see it happening they almost immediately reject it.  So, you will find me making smoothies on a stealth mission to avoid them seeing what goes into it.  It's pretty ridiculous!!!  Sometimes I am successful and sometimes not so much and they say the don't like it.  Well, instead of wasting it,  I immediately pop it into a popsicle mold and put it in the freezer.  9 times out of 10 they will eat it after their dinner or for breakfast the next morning!  The best part is I can actually justify them having it for breakfast and how great of a mommy am I giving them a popsicle for breakfast?!  Here is one of my new favorite healthy smoothie/popsicle recipes.  To make it sweeter, I juice the pineapple and apples first then put them in the blender.  Depending on the day, I will sometimes also put in the whole apple and pineapple straight in the blender.

Pineapple, Spinach, Avocado/Apple Smoothie

1 Whole Pineapple Juiced or Whole

4 Whole Apples Juiced or Whole

1 Avocado

1 Can full fat organic coconut milk

2 Cups of Spinach or Kale

If you are looking for more smoothie and shake recipes, check out this link below!

Clean Eating Shake Recipes

These are also my favorite popsicle molds for the kiddos!!!

Awesome Popsicle Molds!

Losing My Baby Weight & Then Some!

I can honestly say that body image and weight loss have been a life long journey for me.  I remember working out in the basement when I was 15 years old doing Step Aerobics.  I've always been into fitness, but I've never truly been able to get an overall handle on my weight.  Finding consistency in my overall image about myself that I was happy with on the inside was something I struggled with.  I would always exercise, but I would also eat ice cream and chocolate which could be considered a main course in my meal plans!  Chocolate and ice cream are my weaknesses!  Combine them with stress and emotions and it's all over!

I was a fitness instructor for 10 years teaching strength training and large fitness classes.  I was in good shape, but I would say I still wasn't in the best shape of my life and I would typically compare myself to other instructors that I aspired to be like.  While I had the training and knowledge to do so, there was still something that was holding me back and stopping me from working through plateau's and getting past my emotional eating habits (my biggest obstacle!).  I have basically been a yo yo for YEAR'S.  Up and down and all around on the scale and my closet would show that.  I have had clothes in my closet (some of them for easily 10 years) that range in sizes from a size 4 up to a size 12.  I have kept these clothes through the years, despite my current size, "in case" I needed them, which some of them I did and some of them I didn't.  I have recently asked myself why would I hold onto all of these clothes for so many years that I don't wear!!  It's only now I can answer that question.

Going off track a bit here, but when I had my son 3 years ago I had decided to go for a natural childbirth (yes, no drugs) for many reasons.  While I was unable to achieve that the first time due to medical reasons, I was able to do so with my second son born 10 months ago.  I was determined and driven to achieve this.  As crazy as it sounds after I did it I felt like I could accomplish anything in my life.  No matter what I put my mind to I could do it. I don't say this to boast and I know that this goal is not for everyone, but my point is that we all have goals and WE are the one's that set values on them.  For me I set this as my value that if I could accomplish this, I could accomplish anything.  What is that for you?  Running a 5K? Eating better? Marathon? Triathlon? Losing weight? Becoming something you never thought you could be?  Ask yourself what that is.

So, when I took on the challenge to lose my baby weight for the second time I decided this was going to be IT - forever - no more clothes in my closet ranging in size.  I wanted ONE SIZE in my closet and that is it.  The new me forever!  Enough was enough!  I started on my journey of clean eating and P90X/Shakeology with Beachbody and have lost over 40 LBS and as of today I am down below my pre pregnancy weight and on my way to being in the best shape of my life.  Specifically with the P90X program alone I lost 12 LBS, 16 INCHES & 13% Body Fat in 90 Days in a healthy way while successfully nursing my baby!

This past weekend I cleaned out my closet and I literally have almost nothing left in it!  I have never felt so FREE!!!!!!  FREE from years of hoping for what I wanted in life for my health and fitness to going after it, owning it and now living and enjoying it!!!!  So, I can say now that the answer to my question about why I would hold onto these clothes for so long is that I didn't believe enough in myself that I could actually do what needed to be done to get rid of them all and to have what I wanted.  I changed my mindset after having my second son and achieved what I finally "chose to believe".  Choose to believe in yourself that you can achieve what you desire to set out for yourself in life because if you don't nobody else will.

4 LARGE TRASH BAGS OF MY CLOTHES THAT DON'T FIT!!!

I contribute my overall success in my weight loss journey to an amazing fitness program (P90X), a great tasting, nutritious whole food dense nutrition of Shakeology (easy for this mama), combined with accountability.  After becoming a Coach and being a part of something bigger than myself it is what got me out of bed at 4:30 AM everyday despite waking up multiple times at night to nurse my beautiful baby boy.  The amazing support from other P90X friends and customers within my Facebook group encouraged and supported me as much as I have done with them.  For that I am grateful and honored that they have allowed me to be a part of their journey.  There is nothing more rewarding than celebrating someone else's achievements and watching them attain a level of fit and healthy they never would have attained without the accountability and support.  I'm now moving on to T25 to reach my next goal!

What is it you need to change in your thinking to achieve your goals?

If you want a Coach to help you on your journey to be fit and healthy and inspire you along the way, I would be honored to be your Beachbody Coach.  I have a passion for helping others believe in themselves and seeing them achieve what they set out to do.  Feel free to message me anytime and we can figure out what program is best for you!

What health and fitness goals do you dare to achieve?

Lemon Basil Quinoa Salad

Quinoa has been a fairly new addition to my diet within the last year and I can honestly say that I LOVE it!  I am always looking for new ways to make it.  I have used it for breakfast, lunch and dinner!  This recipe is one of my favorites and it is the perfect salad/side to take along with you for July 4th to ensure you have something clean to eat at the BBQ you are going to!

Quinoa has so many benefits.  It is high in fiber and has almost twice what other grains have and is so beneficial in our diets.  It helps aid in proper digestion, lowers cholesterol and glucose levels and also assists in reducing high blood pressure and diabetes.  It fills up our bellies and helps us to feel full longer therefore eating less calories!  Quinoa is high in protein and contains all 9 essential amino acids.  One of my favorite benefits is that is contains magnesium which is so essential in a fitness regime.  I struggle with muscle spasms at times and magnesium is so important in muscle repair to avoid those.  It is also wonderful to help avoid migraines!  These are just some of the amazing benefits of eating Quinoa!

INGREDIENTS: 

1 1/2 cups uncooked quinoa
3 cups organic vegetable broth
2 Tblsp olive oil, divided
1 tsp salt
1 cup chopped fresh basil
3 Tblsp fresh lemon juice
2 Tblsp Dijon Mustard
2 Tsp grated lemon rind
1/2 tsp ground black pepper
3 garlic cloves, minced
1 (10 oz) package frozen baby lima beans
4 cups chopped tomato (about 3-4 medium)
1/2 cup sliced green onions
1/2 cup chopped carrot
1 (15 oz) can of black beans, rinsed and drained (preferably low sodium)

DIRECTIONS:

Cook lima beans in advance or first and place in the fridge to cool while the quinoa is cooking.  Combine the quinoa and vegetable broth in a pan and bring to a boil over medium heat.  Cover, reduce heat and simmer for about 15 mins or until broth is absorbed and the quinoa is cooked.

Combine 2 Tblsp of oil, 1 tsp of salt, basil, lemon juice, dijon mustard, grated lemon rind, black pepper, and garlic cloves in a bowl and whisk until blended.  Add into the quinoa.

Add in the lima beans (cooled), green onions, chopped carrot, black beans, chopped tomato to the quinoa, stir and store in fridge until ready to serve.  The longer it sits, the more the flavors come out!

This salad is so REFRESHING!

(Adapted from Cooking Light)

Banana Chocolate Avocado Ice Cream

All I can say is YUUUUMMMMM!!!!!

Since being Dairy Free it was an adjustment for me to get past my ice cream obsession.  I LOVE ice cream!  Although, I have to say I have adjusted well now that it has been almost 7 months without it!  So, in search for a new yummy substitute this is what I have come up with.

INGREDIENTS:

2 Ripe Avocados
2 Ripe Bananas
2 Cups of Coconut Milk
3/4 Cup Raw Honey
4 Tblsp Cacao OR Cocoa Powder - OR Substitute 2 Whole Scoops of Chocolate Shakeology

DIRECTIONS:

Place all ingredients in the blender and pulse until you have a smooth mixture.  Pour into freezer container and freeze for at least 4 hours, stirring every hour or so to avoid ice forming on the top.  I recommend once it is close to frozen separate it into individual portions for serving sizes!  Delish!

Clean Eating 101

What is Clean Eating?        

In a nutshell Clean Eating is eating REAL food! That means NOTHING processed with junk in it such as unidentified ingredients, added sugars, sweeteners and corn syrup YUCK!  Our bodies don't recognize these so called ingredients and doesn't know what to do with them, so it is then stored as fat.  Stay on the outside isles of the grocery store!  Even if you go into the aisles and try to read the ingredients, you will find out that it is not food!
How Can I succeed with Clean Eating?
First and foremost, PLAN.  Clean eating is successful by planning what you are going to eat.  I could not despise meal planning more.  I am a Project Manager by trade and it's in my DNA, however out of all the things I plan, meals is not my strong suite!  However, I know without a plan, failure can be near by and that is not something I want when I've worked so hard on the fitness side.  I tend to keep it simple. I do a lot of fish or chicken with a veggie, and I eat a lot of the same things rotated so it isn't so cumbersome.  When I get bored, I switch it up and change it around.  I definitely have certain staples in my fridge and freezer!

EATING OFTEN is very important to keep the fire burning with your metabolism!  You should be eating every 2 1/2-3 hours.  You know if you wait too long to eat you will end up really hungry and you will eat whatever is in your path! Also, our bodies are designed in a way that eating regularly allows them to regulate our insulin levels and blood sugar which keeps our metabolism up and running and doing it's most effective job, burning FAT!  Our bodies are like a well oiled machine when you treat them right.

NO OVEREATING! Make sure you are eating the right PORTION's.  How often have we overeaten only to feel like a big sack of potatoes!  Nothing like the guilt and boat load of other emotions that come with over eating.  Rule of thumb for portion control is for lean protein to be the size of the palm of your hand, two cupped hands for veggies, and cupped for fruit and grains.  STOP when you are full!  Don't keep on eating.  If you do keep on eating, ask yourself why you are doing so when you are full.  Get to the bottom of that emotional eating and you will make a life long habit change that will be so impactful for your success.

Should I count calories while clean eating? 

The answer is YES, especially when you start a new clean eating program.  The reality is that a lot of clean foods still have calories and some of them are quite high.  They are all really healthy for you and great in moderation.  Nuts can add up quickly and if you are making a fresh juiced green drink with fruit the calories can add up also.  Healthy fats are wonderful (coconut oil, avocado, nuts), however keep them in moderation due to higher calories.  I personally use My Fitness Pal to keep track of my caloric intake.  I find it very useful to find calories I didn't realize I was eating. 

Can I Eat Clean if I have Food Allergies?

ABSOLUTELY!  I personally am Gluten Intolerant and have Celiac Disease.  I have been eating Gluten Free (GF) for 10 years.  I am also currently Dairy/Soy Free (DF/SF) and have been for about 7 months since I am nursing my son and he has sensitivities to these allergens.  I will NOT go back to either.  I feel SO much better and couldn't be happier without them.  Other allergens like eggs and peanuts are common.  You can absolutely maintain a clean diet without any of these.  I started an elimination diet with the removal of all these allergens when my son first showed signs of being allergic and maintained my diet well.

Is Dessert Allowed while eating Clean?

Yes, of course in MODERATION!  Make sure that it is REAL food and not the processed junk that most desserts are!  Also, if you make a batch of Banana Chocolate Avocado Pudding, freeze it in portions that you can take out one at a time so you are not tempted to eat the entire batch! Preaching to myself here!!!!  Definitely try some of the amazing Shakeology Desserts I will be posting! SOOOOO GOOD!!!! 

Will I go through DETOX when I start to Eat Clean?

Some people say that they experience detox symptoms.  Think about it, you have been filling your body full of processed junk and you are suddenly feeding it healthy whole foods!  What a wonderful thing!  Once you change your eating habits, you will start to see changes.  Great changes!  Your weight will change and your energy levels will be increased.  I have also experienced changes in my skin, nails and hair.  I have always had dry brittle nails and now they have a sheen to them that they have never had!  I also have much clearer skin.  Remember it takes time to purge your system of junk.  Believe it or not, it takes 3 weeks to get dairy out of your system!  Crazy Right!?!  Imagine how long it takes to get chemicals out?

I am not getting RESULTS, what should I do?

If you are not getting results from whatever it is that you are currently doing, message me and we can chat to determine what you may need to do differently.  The Beachbody Programs and Shakeology are GUARANTEED results if you follow the program.  I have been going to the gym since I was 15 and have never had the results I am getting now from Beachbody AND it’s cheaper!  The accountability groups online make it fun and keep us connected!

Clean Chicken Piccata

 

This was my yummy clean dinner a few nights ago! Only 219 calories per serving!

INGREDIENTS:

3 medium lemons thinly sliced and seeded
4 chicken breasts halved and pounded thin
1/4 cup of gluten free or whole wheat flour
1 1/2 cup of vegetable or chicken stock (low sodium)
3 TBSP drained capers
3 TBSP fresh chopped parsley

DIRECTIONS:

Preheat oven to 325 and line baking sheet with parchment paper. Arrange lemon slices and brush with a teaspoon of olive oil. Roast until slightly dry and beginning to brown. About 15-20 mins.

Pound out the chicken and season with a LITTLE but of salt and pepper. Sodium cause you to retain water! Dredge with flour, shake off excess and put in non stick skillet with a tsp of olive oil. Cook until brown on each side.

Add broth and bring to a boil scraping excess flour into sauce. Stir in capers. Cook until chicken is mostly cooked. Add the roasted lemons and parsley and cook 5-8 more minutes until sauce thickens and chicken is cooked through!

Serve with 1/2 cup of quinoa or brown rice. (Calories to be added to above)

Adapted from Eating Well