T25 22 Day Results!...ABS maybe?

AHH!
I cannot believe Ive made it to Day 22!
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Tosca Reno's Clean Eating Plan

Clean Eating

Eat Clean Stripped

After hitting a plateau in my own weight loss journey, I decided that I needed to make some changes to my clean eating lifestyle.  .I started reading Tosca's book Eat Clean Stripped and am consciously trying to change the way I look at food. As I was re-reading Chapter 11 on the meal plan I realized I wasn't following the Stripped plan as closely as possible. I decided to start tracking everything I ate to see if it fit into the categories outlined. I quickly found out that there is no cheese or dairy in the stripped meal plans. (This is only a temporary thing) Once you reach your goal weight then you can follow cooler plan 2 which allows you dairy and cheese during the day. If you have more than 10lbs to lose then you should also follow cooler plan 2. This meal plan is only for those trying to shed those last 10 lbs. This plan is restrictive but you don't feel overly hungry because you'll be eating a combination of foods that fill you up and give you energy to get through the day while blasting fat at the same time. Soooo, I decided to give it a try and really be dedicated to following the Stripped meal plan to see what results I could achieve.

I decided to share this plan with you and I have outlined some of the key points below! I hope this helps you all in your weight loss journey.

The Stripped Plan is meant for four weeks' worth of food. You alternate week1 and week 2. This plan along with cardio and strength training exercises can help you lose those last 10 lbs.

For those of you who know nothing about the Eat Clean lifestyle, here are the basic principles of the diet.

Here are the Eat Clean Principles:

1. Eat more. Eat six small meals each day. Space out two-and-a half to three-hour intervals.

Protein and complex carb at each meal with a big glass of water!

2. Eat breakfast everyday, within an hour of rising.

3. Make your last meal 3 hours before bed.

This one is personally very hard for me, but so far this week I haven't had my 3rd snack and I'm not starving!

4. Eat a combination of lean protein and complex carbohydrates at each meal.

5. Eat sufficient healthy fats every day.

This is where I was going over board before. I was eating too many nuts and nut butter!

6. Drink two to three liters of water each day.

Spice it up with some lemon, limes, cucumbers or strawberries so you don't get bored.

7. Carry a cooler packed with Clean foods each day.

Took my cooler with me on vacay last weekend and I was never in the situation where I was starving and had to eat fast food.

8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.

9. Adhere to proper portion sizes.

10. Eat only foods that have not been overly processed or doused in chemicals, saturated and trans fats and/or toxins.

If you don't know what the ingredient is, don't eat it!

Portion Sizes

Protein- a proper portion of meat or any other protein is measured by what can fit into the palm of one hand.

Starchy Complex Carbohydrates- A proper portion of starchy carbs is measured by what can fit into one cupped hand.

Carbs from Fruits and Vegetables- A proper portion of complex carbohydrates from fresh produce is measured by what can fit into two hands cupped together.

Healthy Fats- A portion of healthy fats is one scant handful of nuts, or one to two tablespoons of healthy oil or nut butter.

Portion Size Guidelines:

For lean protein: you are allowed one palm sized portion at each meal.

Egg whites, lean turkey and chicken breast, lean pork, beans and legumes (in moderation), lean fish (tuna, salmon, trout, cod, halibut), shrimp, clams, mussels, bison and other game meats, hummus, quinoa, spirulina, sea vegetables, protein powder, tofu and tempeth.

Starchy Complex Carbohydrates: one or two cupped handfuls per day, divided between one or two meals.

Sweet potatoes, potatoes, radishes, beans and legumes, oats, brown rice, bananas, carrots, parsnips, bulgar wheat, teff and farro.

Complex Carbohydrates from Fruits and Vegetables: Two cupped handfuls at eat meal.

Apples, plums, berries, pears, tomatoes, cucumber, broccoli, asparagus, beets, leeks, spinach and other leafy greens (the darker the better), brussels sprouts, green beans, onions, sprouts, celery, watermelon, cherries, zucchini, fennel, oranges, limes, lemons and garlic.

Healthy Fats: One to two servings per day, divided between one or two meals.

flaxseed, nuts (almonds, walnuts and pumpkin seeds), natural nut butters, hummus, avocados, oils (sesame, coconut, olive, hazelnut, walnut and fish).

Other Allowable Foods: Coffee (black), caffeine free herbal teas, tamari, unsweetened soy, rice or almond milk, mustard, salsa, herbs and spices.

Sample Day Meal Plan

I ate this meal plan on Monday and Tuesday this week! So far so good and I'm down 2 lbs!

Breakfast: Take me on vacation oatmeal with black coffee and warm water with 1/2 squeezed lemon.

Mid morning snack: Apple with 1 Tbsp almond butter and water.

Lunch: Shakeology chocolate shake with 1 scoop chocolate shakeology powder, 1 cup water, ice, 1 tbsp PB2, and banana. Blended in a blender with a tall glass of water.

Snack: Vanilla protein powder 1 cup water, frozen strawberries and ice.

Dinner: Fajitas and glass of water.

No Evening Snack!

In the evening I did have a need for something so I drank a glass of water or my favorite: green tea. 

Here is the meal plan that Tosca outlines in the book. Your rotate week 1 and week 2 for the four weeks.

FAQ's

Do I have to work out?

YES! Workouts are a must. The best way to accelerate your weight loss is to include regular workouts as part of your routine. It is important to alternate between strength training and cardio. You will build lean muscle and increase your metabolic rate and your fat-burning speed.

What should I avoid?

All over-processed, chemically charged, toxin laden foods. Sugar in all its disguises and white refined flour products are at the top of the list of no-no foods! Also, alcohol is just another form of sugar so its critical to avoid alcohol during your four-week plan. If you don't recognize the ingredients, don't eat it!

What should I eat a lot of?

Egg whites, lean turkey and chicken breast, nuts, berries, beans and legumes, spinach and other leafy greens, green vegetables, asparagus and broccoli, bison, pumpkin and sweet potatoes, oats, quinoa and apples.

How can I speed up my weight loss?

Weight training the largest muscle groups. It will over stimulate your metabolism, pushing it into over drive. This will accelerate your regular rate of fat burning way beyond its normal capacity. Target your glutes and quads frequently.

I will keep you posted on how the weight loss goes! If you would like to be a part of the Eat Clean Book Club please message me for more information! I'd love to help you reach your health and fitness goals too!

Week ONE of T25 Review

WEEK ONE of T25 Complete!

If I could sum up how I am feeling after this week with this new program It would be in a word:
AMAZING! I feel like doing a thousand somersaults! This program is designed for a busy mom!
Not only am I able to have FREE time to myself after working out, but I notice I am PUSHING way HARDER then I EVER have with any other program. I LOVE that their is a little timer on the left had side that counts down - it allows me to check myself when I feel like Im dying! And when all else fails I can just modify with Tania!
I also prior to getting the program had seen A LOT of reviews - some stated that they didn't feel that it was as intense as Insanity...and Id have to agree - there cant be a comparison between 45-1hr of Shaun T craziness to 25 mins BUT....I Definitely am sweating JUST AS MUCH! and my butt is getting a beating! So would I say its worth it? Can I get a HELL YA!

If your looking to find a program that will give you RESULTS, kick your butt like never before, like a challenge and just dont have the time to commit to 1hr - this program has got to be a DREAM program. I actually look forward to it because it means I am FINALLY going to be able to complete a program and am PUSHING myself in ways i never thought possible!

If you think you are ready to get yourself ACTIVE, and are DETERMINED to reach your own fitness and nutrition goals and like me have a busy mama schedule - send me a message here or follow me on my YOUTUBE page or send me a friend request on FACEBOOK

Want MORE?
Make me your FREE Beachbody coach and we can work TOGETHER to get you transitioned into a healthy lifestyle! Sign up for your FREE membership with me as your coach HERE

HEALTHY ALTERNATIVES To some of your Favorite foods!

Making SMALL changes to your daily meals can bring about BIG changes over time. It's been a year of making simple swaps and trying new healthier alternatives but NOW it's become second nature to me...and the HUGEST change is that I actually TRY new things CONSTANTLY! ...Sometimes I surprise even myself in how daring I am with food
Complete 180 from the girl who ate bagels all day, pasta or deep fries with ketchup (and pepsi) ...i could literally name only 5 things that I would eat.
Little changes like swapping sour cream for greek yogurt, and using avocado on your turkey burgers instead of mayo, honey to sweeten over sugar... WHOLE GRAINS over white enriched flours (HUGE one there!) and almond milk over cows milk.... All those simple healthy choices compound over time and DO make a difference!

Here's a few ideas for simple healthy swaps that Ive been sharing in our challenge group! If you have any other healthy swaps that you like to personally use I'd LOVE to hear about them! Comment below and share what you are doing to make healthy eating a LIFESTYLE.

REQUEST to join my CHALLENGE GROUP and get MORE tips on how you can get started on leading a healthier lifestyle and lose weight/get in shape!
JOIN by clicking HERE

6 Month Progress.....T25 Challenge Group!

The last 6 months I've def had my ups and downs..but one thing that remains is the support and encouragement I get from my friends in my challenge groups!
On days when I'm feeling like doing nothing - I can check in and get the reminder I need of how GREAT it feels after I do my workout, and more importantly my WHY's -
I don't want to go back to feeling sluggish, self conscious, procrastinating on my goals that only "I" have the power to achieve!!- I embrace the challenge! Otherwise, nothing changes!
can't wait for the next 2 months with T25! Starting July 29th! Want to join me?! Ready to stop making excuses? Comment or send me a request on  FACEBOOK

T25 SHAUN T FOCUS JULY 22nd Challenge Group!

Hey MAMAS!
I know we all struggle with finding time for ourselves - with doctor appointments, getting the kids IN the car out of the car, to preschool/daycare in the morning, naptimes, preparing snacks, getting the kids to the park Geez! Getting them dressed half the time is a workout alone! - by the end of the day doing an HOUR workout is DAUNTING!
Shaun T must know us mom's LOVE him for the results he gives in his programs - because now he's put together T25!!! This program is for US! The Reviews are off the charts!
I am looking for only a few ladies to help me REPRESENT T25 for my Juily 22nd Challenge Group! You will join a bunch of FANTASTIC ladies who themselves are committed to making the TIME for themselves and their fitness/weightloss goals!


You get EVERYTHING you need! Program, Meal plan to follow, FREE coaching and support along side like minded FRIENDS! And I have to add how FUN the groups are!
We all share in eachothers successes and act as cheerleaders!
Now's your chance to JOIN IN!
Sending out INVITES SOON so send message HERE  or comment below me if your interested in getting YOURS
(just taken off Backorder and ON SALE until end of JULY so snatch yours while its hot!)

You can GRAB your Copy by following the link below:

http://www.teambeachbody.com/shop/-/shopping/T25Base?referringRepId=204796

Challenge Pack get's you the MOST savings or Bang for your buck! You get your program PLUS Shakeology 30 day Supply! EVERYTHING you need for optimal results!

http://www.teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=204796

WEIGHT LOSS MYTHS BUSTED!

The cardio vs. weight lifting question stems from the days when "cardio" usually meant going to a low-level aerobic class and "weight lifting" meant spending a couple of hours in the "free weight room," chatting with your buddies between attempts at "out-benching" each other.
These days, most workout programs incorporate both, often during the same workout. Most "cardio" work has an element of resistance training, either in the form of added weight or plyometric movements, while most "weight lifting" work has a cardio element because it's done in circuits.
There are two myths inherent in this age-old question. The first is that weight training will make you bulky. The second is that cardio doesn't build muscle. Let's dispel these once and for all.

Myth 1: Weight Training Will Make You Bulky

Gaining bulk is hard. I wish I had a nickel for every time I've seen a hardcore gym rat who's been lifting for months, desperate for a few pounds of lean muscle mass, blow his stack when he hears a woman say, "Weight training will make me bulky."
It takes a ton of energy for your body to add muscle. During the initial stages of any kind of intense training, especially one you're not used to, your body releases excess amounts of the hormone cortisol, which causes your body to retain water. Some people think this means they are bulking up when, in reality, it's just the body adapting to the training. It happens whether you are trying to gain or lose weight and has nothing to do with gaining actual muscle mass. Once your body adapts to the new training, the cortisol release ceases and your body flushes the excess water.

Myth 2: Cardio Doesn't Build Muscle

This second myth is trickier. Low-level, steady-state aerobic training will atrophy muscle, so it can be true. But "cardio" hasn't meant aerobic zone training since Richard Simmons' heyday in the 80s. Cardio is a catchall term for any training that elevates your heart rate for the entire workout. These days, since almost all weight training is done circuit style, your heart rate remains elevated during both cardio and weight training workouts. Modern cardio training is almost always an offshoot of interval training, which means it's a mix of aerobic and anaerobic training. And this builds muscle.
Probably the easiest example to help you understand this is to look at some of the Beachbody® Success Stories. Take a look at the results from INSANITY® and those from P90X®. INSANITY is a "cardio" program that uses no equipment. P90X, on the other hand, requires you to lift weights every other day. Yet, the results you'll see from the two programs are remarkably similar. People tend to both lose weight and gain muscle. Adding muscle increases your metabolism and that's what helps you lose weight . . . as long as you're not eating too much.

What Is the Best Way to Lose Weight?

The best way to lose weight is to follow a solid training system that targets weight loss. A system takes into account your entire lifestyle, workout, diet, sleep, and supplements. Why? Because all of these things affect your body's ability to change.
The key to weight loss is to change your metabolism. While it's easier to alter your metabolism through weight training than cardio, both will do it if the workouts are well designed. The word you're looking for to make this happen is intensity. By that, I mean you need to force your body to work in the anaerobic realm. Because your body depends on air to live, forcing it beyond its ability to breathe causes it to release performance-enhancing hormones to survive. When done consistently, these hormones change your metabolism.
Of course, you'll die if you stay in the anaerobic zone for too long, which is why you only do anaerobic work in short intervals. In between these intervals, your heart is working out aerobically to recovery. As long as the breaks between your anaerobic sets are strategic, you get a powerful cardio workout during every anaerobic workout. For example: circuit weight training—consisting of many sets to failure, with short breaks—is not only a great anaerobic weight training workout, but also a very effective workout for your cardiovascular system as well.
The next factor when it comes to boosting your metabolism and losing weight is recovering properly between workouts. This is why having a system is so important. Intense anaerobic training is stressful for your body. You need this stress to change your hormone balance, but if you overstress yourself, it will lead to problems in the form of overreaching and, if you do it too long, overtraining (both responsible for maladies from lack of results to injury or illness). A proper exercise program takes this into account by scheduling different styles of workouts next to each other to create a balance between intensity and recovery.
Your nutrition and lifestyle are very important for proper recovery. The better you eat, the faster you recover. Ditto for sleep. (I don't care how many episodes of Game of Thrones you need to catch up on.) Sleep is when your body produces its natural PEDs (performance-enhancing drugs). So get your shuteye!
All of this is why Beachbody never sells individual workouts that aren't attached to a program—or system—for your training. It's not that doing random exercise isn't good for you. It can be. However, we design workout systems that synergistically combine aerobic and anaerobic training (along with sundry other types of training, not to mention proper nutrition) to give you results. That way, it's much easier for your body to change its metabolism, and for you to lose weight.
To recap, whether your exercise routine is focused on cardio or weight training has very little to do with whether you'll lose weight. The best training programs have elements of both aerobic and anaerobic training and the important factors for weight loss are: pushing yourself beyond your comfort zone (aka intensity), eating enough to recover (but not too much), and resting enough between your workouts. Balance these factors correctly and your metabolism will shift and the pounds will melt away

COURTESY OF BEACHBODY