Meal Prep 101

Today I want to go over how I meal plan and prep. I think it is absolutely crucial for success, whether you want to lose fat or build muscle, whatever your goals may be, if you don't prepare your meals for the week, you will just set yourself up for failure. You may be thinking, "I don't have the time to spend planning and prepping; it takes too long!" That is why I want to go over what I do. When I started, it took me about 4 hours, but now that I have it down, it takes me less than two hours. It saves time in the end because I don't have to think about what we are having for lunch or come home and try to get supper all ready. This is a great way to stay on track with your eating during the week. If you spend the time making healthy food and pre-portioning it out, you will be less likely to binge and be likely to grab the healthy goodies you prepared!

What To Do

• Pick one day for planning and one day for shopping. I plan all my meals and snacks on Saturdays, and then I shop and prep on Sundays. 
  
• Be sure to have enough storage containers. You are going to need storage for all this food, and you want to be sure to get something that isn't going to crack after a couple uses. For those of you on the 21 Day Fix, Target has colored sandwich bags that are perfect! You can measure your food and snacks out in the containers that came with the program and then put them in the coordinating baggies so they are ready to go for your week ahead.
  
• Use your measuring cups or the 21 Day Fix containers to be sure you have accurate serving sizes.
  
• I have a food scale as well. This has been a great tool to have on hand as I am measuring proper portions. I bought an electronic one from Amazon, and I love that I can zero it out and measure my food with the tupperware right on there.
• 
• Cook everything you can at the same time to save time.
• I cook a lot of chicken breast, and you could do turkey as well. These are meats that keep longer. If you make seafood ahead, you will want to use it the first day or two before it goes bad.
• Keep it simple! You don't need to make all these exquisite meals. If you check out my meal plans, you will see a lot of repetition throughout my week.

Prep Tips

1. Head to the store and pick up all the groceries you need for the week.
2. Place all veggies in a water/white vinegar bath and leave them to soak for 10 minutes. {To create the "bath", fill your sink with cold water and add 1/3 cup white vinegar.} Drain, rinse and set aside.
3. Preheat your oven to 400 degrees. While that is preheating, you can start peeling and cutting the veggies you just washed. If you want to bake any of your veggies, I toss mine with coconut oil and sea salt, throw them in the oven and bake for 40 minutes. 
4. If roasting any veggies, chop those with olive oil, sea salt and any other dry herbs you desire. Place in the oven, along with your sweet potatoes and bake for 30-40 minutes. 
5. Boil any chicken breasts you will be using. Poach for 15 minutes or until cooked through. I shred or cut those up and place in a container.
6. Hard boil eggs.
7. Wash, cut up and portion out any fruits you need on hand for the week.

Good luck on prepping! Comment with any questions; I am happy to help!

Oh Mondays... How I Heart You!

If you don't know this about me already, you will soon learn that I *love* Mondays! I know, I know... may seem weird. The weekend is over and while I hate to see My Hunter head off to work, I love the fact that Mondays are a fresh start, a clean slate, a set of new goals I have for the week. :-)

So what are my top goals for the week? I want to stick to the meal plan I created. I am really been slacking on my good eating habits for the past few weeks, and I can see it is affecting me in all areas. I am tired, grumpy... I don't know how anyone in my house wants to be around me! Gotta get serious and start tracking again... printed off my tally sheets and am ready to do this.

My other big goal is to go through my youngest daughter's closet to swap out her clothes. Get the small ones out and put some summer ones in.

I think I almost cried on Saturday when I did that in my baby boy's room. Bye, bye 18 month clothes. :'(

I am excited about today too because the sitter is coming over to spend the afternoon with the kiddos. If you would have told me 10 years ago that someday I would consider going to a doctor's appointment a vacation, I would have laughed! BUT, now being a mom to three, it truly is, haha!

And, yes, I am hoping to sneak to Target before heading back home. ;)

Questions for you:

• Do you love Mondays?
• What is one thing you are looking forward to today?

Thanks to Katie for hosting the link-up today! Love the MIMM posts each week!

Workouts and Meals for the Week

Home from church and set the timer for 30 minutes to force myself to get this menu done. Having a time limit helps me. I really should do that more often. ;)

My meals are so repetitive and simple, but as My Hunter said, I am busy and need to keep it simple.

So here is my plan. Excited to get back on track.

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After yesterday's intense Insanity workout, I am excited to have a rest day today.

I am now off to meal prep... chili is going to be thrown together and in the crockpot so I can have it in the fridge all set for the week.

Tonight's supper is leftover from last night, Chicken BBQ Beer Sandwiches. You can find that recipe here.

Thanks Laura and Jill for the link-up!

Have a great Sunday, friends! :-)

High-Protein Chocolate/Vanilla PB Bars

On Sunday, my 5-year-old daughter and I decided to try making the protein bar recipe that came in my 21 Day Fix book. We had to improvise a little, because I only had a little Chocolate Shakeology on hand and no peanuts on hand. I am known to just mix and match recipes with whatever I have in my cupboards. ;)

Super easy to make and they have been a great snack to have on hand during our week.

High-Protein Chocolate Peanut Butter Snack Bars
{Makes 24 servings, 1 bar each}

Container Equivalents {per serving}: One Yellow Container

Ingredients:
4 Scoops Chocolate Shakeology {We used 2 scoops Chocolate & 2 scoops Vanilla.}
2 cups quick-cooking old-fashioned rolled oats
1/3 cup chopped raw peanuts {We used almonds.}
1/2 cup golden raisins {We used raisins.}
1 cup unsweetened almond milk {We used vanilla flavored almond milk.}
1/2 cup all-natural creamy peanut butter

Directions:
1. Combine Shakeology, oats, peanuts and raisins in a large mixing bowl; mix well.
2. Add almond milk and peanut butter; mix well.
3. Press mixture into 8 x 8-inch baking pan; cover and refrigerate for at least 3 hours.
4. Cut into 24 bars.

Oatmeal Cookies with Chocolate Chips & Almonds

Sometimes you just need a good treat, am I right?! Thankfully, my 21 Day Fix still allows goodies. My motto... all in moderation! I definitely can't give treats up for good. I would totally fail at this lifestyle if desserts weren't allowed. I have too big of a sweet tooth! ;)

Over the weekend, I made up these super yummy, extremely easy cookies to have on hand for my week when I craved that sweet little something.

Have to share with all of you, of course!

Oatmeal Cookies with Chocolate Morsels and Toasted Pecans

Serves: 8 {2 cookies each}
Container Equivalents {per serving}: One Yellow Container

Ingredients:
Nonstick Cooking Spray
1 cup old-fashioned rolled oats
1 tsp. ground cinnamon
1/4 tsp. sea salt
1 cup unsweetened applesauce
1/4 cup semisweet chocolate morsels
1/4 cup chopped raw pecans, toasted {I only had almonds here, so I used those; tasted great!}

Directions:

1. Preheat oven to 350 degrees F. 
2. Lightly coat baking sheet with spray. Set aside.
3. Combine oats, cinnamon, and salt in a medium bowl; mix well.
4. Add applesauce, morsels, and pecans; mix well.
5. Drop by heaping Tbsp. onto prepared baking sheet; flatten with a spatula.
6. Bake for 14 to 16 minutes or until firm.

Enjoy!

Slim Down for Summer Challenge

How is it that summer is right around the corner? Here I am planning for the girls' summer swimming lessons, Vacation Bible School, family vacations, etc. when I feel like we were just visiting our family back in Wisconsin!

As I am sitting here, memories of two summers ago are flooding back in my mind as though it were yesterday. I was laying in a hospital bed praying and doing all I could to keep our baby safe and inside me "cooking" longer. We made it through to mid August... I had been put in the hospital in June. I am sure you can imagine what laying in a bed for that long did to my body {If you can't... stay tuned for a picture below.}. I came home, all muscle lost, not being able to walk up our stairs without having to stop one or two times to catch my breath. My body no longer was the same.

Three months after having our little guy I knew something needed to change. I hated that all I wanted to do was sleep. I hated that in the morning I would wake up to the sounds of my 6 year old daughter whispering and quietly pouring her 4 year old sister's cereal in a bowl, trying not to wake me up. I was supposed to be doing that job, not her. They are children, and here they were trying to take care of each other and their mama!

Enough was enough. No more excuses. I had too many of those, and I was sick of it. So, I joined my first challenge group and started TurboFire. I was determined to get in the best shape of my life. I wanted my muscle back, plus some. I wanted to have energy to keep up with my three kids, and I also didn't want to dread and cry at the thought of having to put a swimming suit on when summer rolled around.

I hated seeing my before pictures, but here I post them again, still not liking to look at them anymore than the day I took them. Who likes to see those?! However, I am now so thankful I have them, because I see the results of all this hard work! Was it easy? Heck no! There were days I was pushing through my workouts crying. There were days, I later found out, that my husband would sit on the stairs where I couldn't see him so that he could pop in the room to encourage me when he heard me getting frustrated or about to give up. That right there brings tears to my eyes now. He was and still is my biggest cheerleader. He knew how bad I wanted this, and he was right there to keep me going when I needed it most.

This is why I do what I do. This one challenge group that I decided to spend the money on, the money my husband, at the time, thought could be better used somewhere else. I am a stay-at-home, homeschooling mom, so we have to choose wisely where we spend. But, let me tell you, that was the BEST purchase I have ever made. Hands down! Life changing! And, I am never going back. Never.

Accountability. Support. Help. A shoulder to cry on. Someone to celebrate with.

Let me be all of that for you! Let me help you move into summer being happier and more confident then ever. This is not some quick fix or diet. This is the start to a new you, a whole new healthy lifestyle. I am inviting you to join my "Slim Down for Summer Challenge" staring Monday, April 28th and going through Sunday, May 18th. 

We will find a challenge program that you will love and fits you. You can start by checking out all the options on my site. T25 is on promo this month with a savings of $90, and Shaun T is amazing! You push play and get your workout in with only 25 minutes! Brazil Butt Lift is the other program on promotion this month, with a savings of $70, and although I have not tried it out yet, I have heard many great things about the program!

All our programs give modifications so don't worry about that. No matter what your fitness level, you can push harder or follow the modifiers and you are still going to get a great workout.

The great part is that when you purchase a challenge pack the Shakeology will come with. This is part of the designed meal plan I will put you on. It will help you with cravings, "clean you out," make you regular, increase your energy, and lose weight of course.

You will also get me as your coach! You will be added to a secret Facebook group, where only the members of the group will see what is being posted. This is where you will get support, encouragement, and be held accountable. The group will open up one week before our starting date so we can plan and prepare for the start of this challenge! We will work on your goals and why statement. You will take your measurements and before pictures during this week. We will talk meal planning and prep. And, then throughout this challenge, you will check-in daily for encouragement, tips, recipes, ideas, as well as to record your workout for the day and how you did on your eating. You will have moments of temptation and moments where you may want to give up, but that is why we have this group. I will help you!

So... are you ready? Are you in?? If you are tired of the excuses like I was and are ready to dive in head first, comment below for more information and to be considered for a spot in my "Slim Down for Summer Challenge" group. This all starts April 28th, which is just around the corner, so don't wait too long. Now is the time to become the best you!

21 Day Fix Results from one of my challengers!
4 pounds & 5.25 inches lost!

Meals & Workouts for the Week

Happy Sunday! It has been a gorgeous weekend here! We played outside quite a bit of the time. Hope you all have been enjoying your weekend as well.

I laid out our meal plan yesterday and now today, after church, we will run to the store to pick up any needed items and come home to meal prep for the week. I love having this all laid out, with as much of our meals and snacks prepared ahead of time. It makes it so much easier with everything we have going on once the week's activities begin.

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I have a new group of challengers starting on the 21 Day Fix tomorrow, so I figured I would join in {my third round} with them. I am absolutely loving the program, the simplicity and results of it all so I figure why not.

When My Hunter is home to work out with me this week, I will join him in whatever Insanity workout he is on, just because I really enjoy working out with him and I am finding that I really like working out with Shaun T. He is TOUGH but totally pushes and motivates you as you go through the workout.

I am planning my May challenge group now, and am looking forward to starting something new. I love variety in my workouts, and it is good to keep your muscles guessing. ;)

Enjoy your day with family. We will be relaxing and playing with the kids in between church, meal prep and before they have AWANA tonight. Busy day! :-)

Thanks, Laura and Jill for hosting again!

21 Day Fix // 3 Day Quick Fix

This 21 Day Fix is simply genius! I am loving every minute of it! The 30-minute workouts totally fit into my life, and the best part is they are giving me *results*! The portion controlled containers have really taught me correct sizing on the healthy foods I eat. I have truly never felt this good!

I am on the last week of round two. During this week there is an option to do a 3 day quick fix. Basically, it's just something to end your 21 days with a bang, making those "after" pictures even more of a WOW!

If you want to drop a few pounds for an upcoming wedding or other event, maybe you want to get beach ready, or you may just need a reboot to stop a few bad nutritional habits, then this is where the 3 Day Quick Fix comes in.

This is what Autumn Calabrese, the trainer for the 21 Day Fix, uses to prep for her bikini competitions and photo shoots. It is not something you want to do for any longer than three days, but if done occasionally, it's a great way to lose a little weight, fast. 

After already completing the 3 Day Quick Fix during my round 1, I have to share that this is not easy! The key to making the 3 days successful is to stay on track with your meals and drinking *plenty* of water! And by the end, let me tell you, I had never craved something other than chicken and fish as much as I had then! ;)

Here is what to expect:

• Space your meals about two hours apart. This is *key*! If you need to, set a reminder on your phone to alert you.
• Steamed veggie options recommended are broccoli, asparagus, green beans, zucchini, cucumbers, or bell peppers.
• Seasonings approved: lemon and lime juice, vinegars, and spices. NO SALT!
• Oatmeal can be flavored with cinnamon, nutmeg, or one packet (1/2 teaspoon) of stevia.
• Drink at least one gallon of water a day. Spread it out as much as possible, starting with a glass when you first wake up. It'll help you feel full while it flushes toxins from your system.
• Drink the extra-virgin coconut oil with meals. To prepare it, place the desired amount in a microwave-safe bowl and zap it for 10 to 15 seconds.
• Coffee or tea is okay to drink, but avoid creamers and sweeteners, with the exception of stevia. 
• Keep with your regular workout schedule, no need to alter those. The 3 Day Quick Fix can be used anytime. It is also recommended during the last three days, and only three days, of the program for maximum results. 

Here is the plan: 

• Meal 1 - 1 Yellow: steel-cut cooked oatmeal, 1 Red: egg whites, 1 Spoon: extra virgin coconut oil (e.v.c.o.)
• Meal 2 - 1 Red: grilled chicken and 1 Yellow: steamed yams
• Meal 3 - 1 Red: steamed fish and 1 Green: steamed veggies
• Meal 4 - 1 Red: grilled chicken, 1 Green: steamed veggies and 1 Spoon: e.v.c.o.
• Meal 5 - 1 Red: steamed fish, 1 Green: steamed veggies and 1 Spoon: e.v.c.o.
• Meal 6 - 1 Red: ground extra-lean turkey, 1 Green: steamed veggies and 1 Spoon: e.v.c.o.

You repeat this plan for three days, making sure you drink a lot of water and have NO SALT!

Are you interested in joining my next 21 Day Fix Accountability Group? Comment below!

Meals & Workouts for the Week

I am on the final week of my round 2 plan with 21 Day Fix! This week includes a 3 Day Quick Fix, which I will be sharing more about in a post coming up in the next day or two.

As for workouts this week, there is an option to double up. This is for anyone looking for more dramatic results. The second workout is to be done at a different time of day. This will help rev metabolism, burn more calories, and just get you closer to reaching your goal. I do plan to do both workouts each day this week.

Here is a look at my plan:

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We had a great weekend over here; I hope you all did too. My Hunter ordered Insanity, which came last week, so we pulled that out and did workout one on Saturday

and workout two on Sunday.

There's a reason Shaun T called the program what he did! It is definitely not for the faint of heart! ;)

Have a great start to your week, and thanks to Jill and Laura for the link-up. :-)

21 Day Fix! Why Didn't Someone Think of This Sooner?

If you follow me on Facebook or Instagram, you may have seen that I am currently doing something called the 21 Day Fix. Maybe you have wondered what this is, and with the incredible popularity of this program, I wanted to share more.

Beachbody's one-of-a-kind fitness and nutrition program that just came out last month, is designed to help you lose weight fast. It makes weight loss so simple, people are losing up to 15 pounds in just 21 days.

The way 21 Day Fix works is simple—it's a combination of easy portion control and 30-minute workouts. That's it! What makes it different is that there's no guesswork involved. Everything is laid out for you so you don't have to count calories or points.

What I love about this program is that you can lose weight without ever feeling deprived or cutting out your favorite foods. There's room for everything in this plan!

And the workouts are easy to follow, so no matter what your fitness level is, you can keep up and see amazing weight-loss results.

If you get 21 Day Fix through me, I can get you a FREE workout DVD called Plyo Fix that burns a ton of calories in only 30 minutes. Plus, you get me the accountability and support of me as your coach!

I am currently working with an exclusive test group that is just starting week number two, and already they are noticing changes. 

Want to grab your own fix? I am here to help! To start, you can create a free account on my site which makes me your Beachbody Coach. After your account is set-up, just stop by my website here and follow the 21 Day Fix banner. Or contact me directly and I'll tell you more about it!

I will be hosting another Exclusive Test Group starting in April for individuals who would like continued support, motivation, accountability, and guidance to complete this program from beginning to end! 

Would you be interested in being a member of this test group? If your answer is yes, comment below with your email and I will send you the application to be considered for a spot in my group. I keep this group small for better accountability and support. I also only accept those people who are totally committed to this, because I know that when you commit, you see RESULTS! I am here to help you every step of the way, walking you through the nutrition plan, teaching you how to plan it out, how to fit it in your busy lifestyle and to hold you accountable. This group is all done online via Facebook in a secret group, where no one but the members of the group will see the posts. 

The cost is just that of the challenge program, which includes everything you need to make this a success: 7 color-coded portion-controled containers, Shakeology shaker cup, 6 workouts plus one bonus workout on 2 DVDs, 21 Day Fix Start Here Guide, 21 Day Fix Eating Plan, 3-Day Quick Fix, FREE shipping, and me as your coach to support, guide and hold you accountable! I realize this is an investment, so when you invest, I invest to make sure I do my part to help you succeed.

I've seen the results first hand after I completed this 21-day program, and although I didn't have weight to really lose, I still lost 5 inches and a little more than 5 pounds, which lets you know it really works. 

If you are ready, let's do this! The time is now! You will look amazing by the end and be ready and confident at the pool this summer! Let's make you the next success story!

Meals & Workouts for the Week

I have gotten back in to a regular routine of planning and prepping my meal plans {and hello!} it just makes life so much easier! I need to stop falling off that wagon. ;)

I am in the midst of prepping now, but I wanted to take a quick break to pop over and share what I have planned for eats this week.

You will see that I am a pretty repetitive person. It works for me. I cook up a bunch of a few things and just re-eat them all week.

For those who are not aware, I am on round two of the 21-Day Fix, so that is why all my food groups are color-coded.

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Thanks for hosting this link-up, Laura and Jill! It's always fun to see what others are eating.