Weekly Plan January 10, 2016 and 21 Day Fix Extreme

It's been awhile since I've posted my plan- life has just been crazy!  I completed Insanity Max 30 and am now doing 21 Day Fix Extreme with some 10k training.  21 Day Fix Extreme is crazy! I just finished the first week.  It combines weights with pretty much everything.  While the workouts are very difficult, I really like them and can tell a difference in my abs in just one week.  My focus this week is to really hone in my nutrition. I am always a little lax with nutrition because I like to eat- not that I eat bags of Doritos, but I do snack a lot and don't always count is as a container. (You know a few of my girls' goldfish here, a few nuts before I cook dinner.  Small things, but they add up.)  There is a modifier for 21 DFX, but even the modifications are at a moderate level.  If you are interested in either 21 Day Fix program, e-mail me so I can get you started!


So, here is my tightened up meal plan this week, focusing on protein (red container) and veggies (green container), and minimizing carbs (yellow container.)  I tend to overdo the carbs, so I am going to purposely try to under eat the carbs so I come out where I should!

Plan for the Week- 30 Days of Thankful, Week 4 of Insanity Max 30

Happy November!  I sure am glad October is over!  Fall is my second favorite season, but we've had a lot going on around our house this year, and especially in September and October.  Unfortunately, they are some of the trials in life that make us stronger but are so painful at the time- losing a close friend unexpectedly (who was way too young to be leaving us!), extended family issues, and our favorite giant beast dog who was finally confirmed to have lymphoma a couple of weeks ago after about two months of tests and us knowing his health was not right. We have since started chemo and had a really rough weekend with his side effects of nausea and not eating. It has been rough these last few months, and sometimes I have a passing wonder about if all this health and fitness stuff really matters.... you know what?  It does matter!  My workouts allows me to be present (you cannot think about anything else other than form and breathing to make it through an Insanity Max 30 workout!!!!)  I have had some emotionally rough days- yes, therapists struggle as well.  We don't always follow our own methods!  I feel that the workouts, and generally good nutrition help me to be there for those who need me, especially my husband and kids.  So, on the days where life feels so heavy, I turn to health and fitness to keep me sane and strong.

Insanity Max 30- Week 3:  I will have it completed on Tuesday and move into week 4.  As I stated before, I love this workout because I have to be present, so it gives me 30 minutes of relief from life!  (Except for when my girls are down there and I get interrupted, but they know they can't interrupt until I've maxed out, which has been between 8 and 10 minutes this past week.)  I have found myself becoming mentally stronger, talking to myself differently, and viewing the workouts in a new way than last week.  It's really true that if you change yourself talk and push yourself 1 second longer when you want to stop- you will see changes in your body, your effort, and your confidence.  I highly recommend this as a program to keep the holiday pounds off!  It is a difficult program, but there is a modifier track to follow for anyone who isn't quite ready for the full on version.  (Here's a secret....once in awhile, when I am dying, I follow the modifier for a few seconds to keep from stopping all together. )

Click here to join "30 Days of Thankful!"

I am really excited for a new challenge group I am leading, and will definitely participate in- "30 Days of Thankful"!  It's a 30 day fitness challenge group, but with an emphasis on daily gratitude.  I think it will be a great way to reframe what life has given us this year.


My meal plan is a bit different this time, as I color coded it based on the portion containers that go with the meal plan. One of my goals this week are to track my containers concretely (no more mental tracking!)  When I did my meal plan this way, I realized I was missing...surprise- green containers.  I always struggle with veggies so I added more in, plus a scoop of power greens in my Shakeology each day.  We will see what benefits I notice this week by upping my veggies!

Goals for me this week:
-Tracking containers in the app
- More veggies/ green containers
- Continue pushing myself with IM30
- More time of being present, less time worrying about my to-do list

WeeklyPlan and Halloween Survival Guide

The plan for this week is to survive Halloween!  Sounds simple enough, but with all that chocolate, what's a girl to do? I can avoid most of the candy, but my downfalls are Almond Joys and Kit Kats.  Tip #1?  Don't buy the candy you can't resist.  It's one thing to have your child get a couple while trick or treating, but it's another to willingly test yourself by having it in the house- don't set yourself up for that!  If you are giving out candy, choose something that isn't going to call your name every time you see it! Check out my Halloween Survival Guide (below) for some other tips on how to stay in control this week!

Here is my weekly meal plan, with scheduled workouts.  insanity Max has been kicking my booty!  I hate it while I am in the midst of the workout, but I look forward to it, and on my rest days, I miss the workouts. It takes so much focus and positive self talk to get through the Insanity Max workouts, that it is great distraction from life!  Some workouts (mainly elliptical, walking...things that are automatic), allow you to have time to think, which can be good.  In my case, I am thankful for the 30 minutes of having to be mindful of pushing my body to the limits and not being able to stress about anything else!

I have been trying at least 1 new clean recipe per week, so check out the Clean Eating section for some yummy clean recipes! This week's recipe was Cauliflower "Fried Rice" and it was tasty for not having any carbs in it!  I will be having it again this week!

Cauliflower "Fried Rice"

I've  had a goal to try at least one new clean eating recipe each week.  I came across a video for cauliflower fried rice, and decided to try it. I wasn't able to find the video, so I just did a search and got an idea of the basics of making cauliflower fried rice and then adapted them into this recipe.  It is tasty, and after telling my husband, he said he could maybe tell a difference, but didn't say anything until I asked.  I personally thought this was a great alternative to fried rice. If you are craving Chinese food, but don't want to splurge or haven't planned it in as a treat, this is a great option! Plus, you get a lot of veggies in and don't even know it!  I used chives from my garden and it was so tasty and fund to use something that grew in my yard!  (I don't have a "real" garden- just a few herbs planted outside. I am hoping to have a real garden next year.)

1/4 cup sesame oil, divided
2-3 chicken breasts, cubed
2 cups frozen peas
1 cup baby carrots, chopped
1/4 cabbage, shredded
15 sticks of chive (or 6 green onions)
2 cloves garlic, minced (I used 1 tbsp garlic paste)
1 Tbsp ginger paste
1 head of cauliflower
6 tablespoons soy sauce
2 eggs, beaten


1) Heat 2 tbsp sesame oil in a pan, add chicken and cook through.  Meanwhile, shred cauliflower in a food processor- end results looks like grains of rice.  (You can shred by hand with a cheese grater, but it will take some work!)

2) Once chicken is done, set aside.  Heat remaining oil and cook ginger, garlic, carrots, peas, cabbage and 12 chives in a pan.  (I use kitchen scissiors to cut chives into pieces.)  Cook until carrots and cabbage are mostly soft.

3) Add cauliflower, 3 tbsp of soy sauce and cook until cauliflower is tender, but firm to the bite.

4) Stir chicken into cauliflower mix, add remaining 3 tbsp of soy sauce and stir.  Make a well for the eggs, add to the pan and scramble.  Once eggs are scrambled, break up large pieces and stir well into the cauliflower chicken mix.  Serve with some fresh chive and soy sauce, if desired.

Insanity Max 30: Week 1 Review, and Weekly Plan

I have completed the first week of Insanity Max 30 (with the exception of Pulse, which I am doing on Tuesday...tomorrow is rest day.)  The program consists of two options- basic, or Ab Burner (which adds a 10 minute ab workout on 3 days a week) and schedules in Pulse, rather than two rest days.  This program is serious business.  I have sweat more this week than I did running a marathon!  The objective is to go as long as you can before you "max out"/ need a break.  I was not impressed with my initial times, but it gives a lot of room for improvement!  It is intense cardio, and does strength training with your own body weight.  I kind of dread it when I go to the basement to get started, but 30 minutes goes by so quickly and I already notice results only 5 days in.  I can't wait to see what the result is at the end!  The meal plan is based on the 21 Day Fix meal plan, with portion containers and super easy color coded options to make it brainless.  I was ready for a challenge, and this program is delivering. It is challenging my body, but more so my mental ability to push through when I think I "need" a break.  I've realized I find a lot of excuses for breaks, but I am going to change that!  I will share weight, measurement, and photo results at the end of month 1.  Verdict so far?  Hard core, but is definitely breaking me out of the rut!




If you happen to be one of my readers on a regular basis, you may be asking about the results of my 3 Day Refresh, which I scheduled for Mon- Wed last week.  Well, that didn't go so well, so the result was about 1 pound lost (better than 1 pound gained though!)  Monday was fine, and then Tuesday I was gone for 14 hours for my adjunct university position (by my own choice of trying to get a lot done in one day.)  I didn't really have anywhere to heat up food and got pretty sick of raw veggies by about 2 pm, so I caved and ended up getting a Chick Fil A sandwhich before my classes started.  As  a "consequence" for myself, I decided to start Insanity Max one day early, because I wasn't doing the Refresh, there were no excuses not to get started... I decided to learn from my poor planning, and move on without dwelling on it.  The takeaway?  Don't do the 3 Day Refresh unless you will be near some sort of kitchen. Even if you are at work, you can do some of the coconut stir fry veggies the night before and reheat, but I don't recommend this if you are going to be traveling.

This week's goals are all about microresolutions.  (I am reading a book about making mini resolutions to reach your goals, rather than taking on a giant goal, such as "I will eat healthier."  Instead, I will make mini goals, such as "I will eat 3 servings of veggies each day.")  My microresolutions this week?  I will drink 4 water bottles each day, and I will prep more veggies ahead of time so that I can get more servings in per day.

It says meal plan for 10/11- I just forgot to update this week's date.  If I have time, I will upload again, but otherwise, this is good enough for now! You get the idea :)

I am looking for someone to join my on my Insanity Max 30 journey, so if you are interested, let's do a challenge together!  I will run the challenge, but I'd love someone to share this crazy workout plan with and it's difficult to find challengers who are up for this one!  All I can say is that you will be in the best shape before the holidays, so you don't have to worry about New Years resolutions this year!

Weekly Meal Plan- 3 Day Refresh and Start Insanity Max 30

This is a busy week!  I will be doing the 3 Day Refresh Mon- Wed.  This is a 3 day program designed to cleanse your system and get you back on track. It isn't a juice cleanse. You eat fruits, veggies, healthy fats, Shakeology, and the Fiber Sweep and Vanilla Fresh shake for protein.  This available as a "kick start" option at the beginning of any Beachbody program. My goal for this round is to get back on track after vacation last weekend, and to get rid of some lingering bloat.  I will be doing yoga or walking for exercise, as the program is less calories that usual and recommends limiting exercise so your body can direct its energy to cleaning your system.

My challenge this week is that I have to teach and do site visits for my position at the University, so I will be gone for 12 hours on Tuesday. I will have to really pack my food, and plan appropriately so I don't end up at a drive through, even for a healthy option.  I am going to cook my veggies tomorrow and then pack them for dinner to heat up at the school in between classes.  As incentive to stick to the Refresh, I've promised myself a Starbucks pumpkin spice latte and breakfast sandwich at some point this week after completing the Refresh (probably on Friday.)  I didn't add treat meals into my meal plan this week, so I have room for two treat meals- my Starbucks treat and another option on the weekend.  (I don't recommend treat meals on the fly, but I have no idea what is in the works for next weekend, so I assume I will have a treat meal on Saturday sometime.) The reason I didn't plan them in is that I have all clean eating meals planned, so if I don't end up out for my treat meals, I don't have to rethink clean options.

I am also starting a new program on Thursday- Insanity Max 30!  This is an intense cardio program meant to take your fitness to a new level! If you've done Insanity, or heard about it, this is a shorter version, with workouts in 30 minutes or less.  I am excited because 1) I love Shaun T, and 2) my goal is to get on track BEFORE the holidays.  I'd like to focus in on my nutrition just a bit more and push myself in my workouts before the holidays come and I just want to maintain :) I decided to give up the half marathon idea for now, so I have a great opportunity to get take my cardio to the next level with my at home workouts.

Raspberry Chocolate Chip Waffles

We love breakfast in my house, and it tends to end up involving chocolate chips.  While not as clean, it's better than a breakfast filled with white flour, so a few chocolate chips won't hurt. This recipe was super easy and so tasty! I make a batch or two and keep in the freezer for quick breakfasts on weekday mornings- they reheat well
at half power!


Ingredients:
2 eggs, large 1 1/2 cups any milk (I used unsweetened almond milk)
3 tbsp maple syrup or raw honey
3 tbsp olive oil, extra virgin (grass fed butter is OK)
1 tsp pure vanilla extract
1/2 tsp salt
2 cups whole wheat flour

For chocolate raspberry option:
2 tsbp chocolate chips
1 cup raspberries


Directions:
In a large mixing bowl, lightly beat eggs. Add milk, maple syrup, olive oil, vanilla and salt; whisk until well combined. Add whole wheat flour, mix well.  Add in chocolate chips (reserve a few for topping.) Preheat waffle maker and make waffles according to your waffle maker's instructions. Amount of batter depends on the size of your waffle maker- I use an ice cream scoop to get consistently sized waffles, and it's about the right amount for my waffle maker. You might have tu use olive oil cooking spray to prevent waffles from sticking.  When golden, top with pure maple syrup and or raspberries!

Storage Instructions: Refrigerate in air circulating container for up to a week or freeze for up to 6 months.