Weekly Plan 8/30/15 and Round 1 Cize Results

Weekly Update!

Here's a quick update for this week.  I am modifying the Cize schedule for this round because I didn't want to repeat Crazy 8s. I did it a lot in the beginning of Round 1 for various reasons, so this round, I am just taking it out.  I am also on week 3 of half marathon training, so I am probably going to need to really modify starting next week, but not Cizing on the days I run.  I love working out, but there is a limit to what a person has time and energy for.  For anyone who is curious, I used the Hal Higdon Novice 1 Marathon Training plan to train for my first marathon, and it was perfect as far as preparing me, so I am using the same thing, only the half marathon version to prep for a race in October.


I never posted results from Round 1- just a quick rundown. I didn't lose any weight, but as you may know, the scale isn't the most accurate form of measuring progress. I encourage all of my challengers to take photos and measurements, and I tend to follow.  I lose 3/4 inch in my waist, 1/2 inch in my bust, 3/4 inch on my thighs, 1/4 inch on my calves and 1 inch on my hips for a total of 3 1/4 inches. Not too shabby for 4 weeks!  I was hoping to post progress pics, but my phone petered out, so I don't have the afters to post now.

Below is a link to the weekly meal plan. I am experimenting with a new format instead of posting it as a jpg.

See my weekly meal plan here!

Upcoming Groups!  Are you ready to start your own transformation?  I can help! I have a few challenges currently running, and I am changing how I run my groups, starting new challenge the first two weeks in the month. So, I wanted to share these options for upcoming groups!

-Sept 7 Cize group- This was requested by a lot of people who couldn't jump in this round, so if you have family or friends who want to Cize, this is the last Cize specific group I am going to offer for quite awhile!

-Sept 7 All Guys P90x3 challenge. For any hubbies, boyfriends, guy friends, brothers, sons, etc. This is my first all guys' group and I'd love for it to be a success! If you have any guys that want to get consistent workouts in 30 minutes or less, send them my way!

-Sept 14- 5 Day Coaching Preview. Would coaching work for you? Learn more about the benefits of coaching, different levels of being a coach (hint: you can even just be a coach for the discount!), and the compensation structure of being a coach.

- Sept 14- Fall Fitness Challenge. This is a 30 day general challenge group. I will be starting a new program- either Insanity Max 30 or Body Beast, so participants can use Beachbody on Demand or any program they are interested in for this group. This might be a great next group for you guys, as we do preseason, so official workout start would be Sept 21, just in time for something new for you!

Message me or post below if you know someone who need a group!

Weekly Plan for 8/23/15 and Cize Review

Cize Graduate!

Cize, round 1 complete!  This means I completed the 4 week program.  I chose the advanced option, which means on the 4th week, I did the advanced/ weight loss series. (Available in the Deluxe package or challenge pack kit.)  This includes 2 additional DVDs that are just a bit more challenging than the Week 3 workouts.  Overall, I love this program!  It is seriously one of my favorite programs because it is easy, super fun, and short. (Who can't dance around for 4 weeks?)  There is also a beginner calendar where you repeat the same workout for up to a week, until you feel comfortable enough to move to the next one.

The meal plan is easy, and again, if you get the Deluxe kit or the challenge pack, you get the upgraded meal plan with portion control containers, which makes it foolproof.  I haven't done my measurements or photos, but will do that soon.

Lessons learned from this round:
1) I can do better about meal planning and prep- when I didn't pack food for work, or have something planned in advance for dinner, I usually made a poor choice (i.e. frozen pizza- not terrible because it was thin crust with little cheese, but still not ideal.)
2) PLAN YOUR TREATS!  If you plan these in your meal plan, you have room for treats, and they aren't impulsive, poor decisions.  I highly recommend this program- it doesn't feel like working out, has lots of options based on your fitness level, and is very affordable.
3) Video yourself.  Seriously.  You don't have to share it with anyone, but it's important to see your progress, and also where you can improve.  I realized that I needed more animated moves. I felt like I was dancing, but when I watched the videos, I always looked like I was barely moving, which brings me to the last lesson.
4) Bring some attitude. Channel your inner Shaun T and bring big, exaggerated moves.  It looks a lot better, but also burns a lot more calories. Dance is a form of expression, so make it your own, have fun, and actually move!  (If you are really self conscious, do it when everyone is gone or sleeping.  I will tell you kids love Cize, so try and put your pride aside and let them do it with you- start teaching healthy habits as soon as possible!)

Start your Cize transformation now!

Now on to the weekly plan.  As you may have noticed, my weekly plans don't change a whole lot. I tend to find meals that are clean, easy, and tasty, and keep them in the rotation.  This week has some 1/2 marathon training built in, as I am on week 2 of training.  (Cize does make you sore, so doing both will wear me out!)  My goal is also to be more animated with the dance routines now that I know the steps.  I am also adding more water to my goals this week.  Normally, getting enough water isn't an issue, but I think I've been busy the last couple of weeks and have been slightly dehydrated, which leads to feeling poor and making poor choices. Plus, with extra running, I need additional hydration.  (I will also be trying one of Beachbody's new performance supplements, called Hydration. Will give you my feedback on it next week!)  Here is my meal plan, and as always, send questions, post your meal plans or ideas, and follow me on Facebook or IG so we can share tips and inspiration!

Weekly Plan for 8/16/15 and Cize Week 3 Review

Week 3 review of Cize.  I. Love. It!  Cize is my favorite program so far.  I've decided to start training for a 1/2 marathon in October, and possibly November, but I am going to do it with Cize because I love the program so much and don't want to stop!  (Cize is a 4 week program that I will repeat after week 4 is over.)  Just as a side note, the running is more of a mental challenge for me than it is about the physical aspect. Plus, running is great for certain muscles, but cross training makes a better runner, so I might as well cross train with something enjoyable!  I was worried I would be bored and this program would be too easy very quickly, but that is not the case.  I am following the advanced calendar, which includes the "Weight Loss" series, two additional advanced workouts.   Even my 1 year old was dancing her booty off today to "Get Into It."  This program is awesome for anyone who enjoys dancing, despite their ability or level of enjoyment for working out. This really takes the dread out of exercise.

The meal plan is really easy to follow.  For anyone who has followed the 21 Day Fix, it's the same program, even with the portion containers.  Why mess with success?  If you are thinking about this program, check out some You Tube videos of how much fun people are having, regardless of how they look.  Who doesn't need more dancing and sweat in their lives?!

I do have a September Cize group that I am putting together, due to popular demand. (My current group that started today was originally the last scheduled dedicated Cize challenge.)  E-mail me to sign up for a fun workout and a delightful way to get in shape!  Please send me any questions about meal plans, or even your meal plan samples!  Love new ideas!

Protein Pancakes

Here is one of my go-to breakfasts for the weekend! I love, love, love pancakes, and these are super filling and easy to make! I add semi sweet chocolate chips when I make these for my kids- it makes them a bit less clean for me, but overall, a lot healthier for them than traditional white flour pancakes!


Ingredients

Dry:
1 c Whole-wheat flour
1 tsp baking powder
1/2 tsp ground cinnamon
1/4 tsp sea salt

Wet:
8 egg whites
1 c fat-free cottage cheese
1 c fat-free plain yogurt
2 tbsp raw agave (pure maple syrup, honey, or maple flakes will work too)


Cooking Spray (either olive oil based, or just put EVOO in a spray bottle)

Directions

1. Combine first five ingredients in a medium bowl. Make a well in the center.

2. Combine eggs, cottage cheese and yogurt in a small bowl. Pour into well. Stir until just moistened.

3. Heat a nonstick pan or griddle or prepare a skillet with cooking spray. Heat should be medium high. Use 1/4 cup of batter for each pancake. Cook until lightly browned on both sides. Keep warm in oven until all batter has been used up.

4. Serve with fruit or pure maple syrup.

5.  Freeze any leftovers flat in a ziplock bag.  To reheat, cook 60 seconds on half power.   Super quick and healthy breakfast in a minute!

**Modified slightly from the "Eat Clean Diet Cookbook" by Tosca Reno

Plan for 8/9/15

It has been awhile since I wrote!  Here's the very brief update: I completed the marathon (not impressive tim-wise, as it was in the rain and my shoes were covered with mud, as if I needed my legs to weigh more!)  However, I did meet my goal of finishing and then took some time off of running to do P90x3, which I just finished.  I am planning on signing up for a half marathon in October or November, but I think I am done with full marathons for awhile!

In July, I decided to step up my game as a Beachbody coach, so that I could really expand my ability to work at home (when I am not seeing counseling clients) and also part of that is to work on my eating clean meals.   This is hopefully the start of weekly posts with my meal plan, workout plan, and updates on how things are going.

Right now I am doing Cize and love, love, love it!  It is a dance workout, that is really more like dancing and less like working out. The plan is 6 days a week, with 3 of those days including an 8 minute ab workout.  I thought after all that running and P90x3, Cize would be a cinch, but I am sore everyday even though I don't feel like I am working out- it's great!

I have a challenge group on August 17th for the next round of Cize, so you should join me!  Shake your booty and lose some inches.  E-mail me to sign up!  

Check out the meal plan and let me know if you need some help with a meal plan- I have free 5 day clean eating groups to help you learn the basics of eating clean, which will complement any workout you are doing and help you find your happy weight!