21 Day Fix Extreme Meal Plan

This week I’m officially starting a new fitness and clean eating program, the 21 Day Fix Extreme! I’m really excited to join my Bootcamp ladies for a month of delicious healthy foods and killer workouts.

Fix Extreme is the “next level” version of the 21 Day Fix, which I’ve been obsessed with ever since it launched last year. They’re both fun and effective 21 day programs of simple portion control and 30-minute circuit workouts--think Jillian Michaels’ nice little sister and that’s Autumn Calabrese, the Fix trainer.

I love the 21 Day Fix because it helped me break a huge personal fitness plateau, it taught me how to fuel my body with the right balance of macronutrients (proteins/fats/carbs) for energy and results, and as a result I’ve been able to transition to an almost 100% whole foods diet (with the occasional guilt-free treat). I’ve redefined my relationship with food, and I’m able to eat what makes me happy instead of stressing out about calories, what’s “approved,” or falling off the wagon.

Instead of counting calories or points, you portion your food using these adorable tiny Tupperware containers. They’re color coded to match the basic food groups (veggies, protein, fruits, carbs, etc), and you’re assigned a certain number of each container to eat every day. It sounds kind of complicated, but once you get the hang of it, it’s really easy to adapt into your lifestyle!

If you want to learn more about the original 21 Day Fix, you can find links to all my reviews here! It's great for anyone who wants to learn how to meal prep, eat clean, or if you're just getting started on your healthy living journey.

Why I’m doing the 21 Day Fix Extreme:

1. To re-set my nutrition. I’m viewing it like a “spring cleaning” for my body. I felt AMAZING after I finished Insanity Max 30 in February, and since then I’ve been trying to be more mindful and intentional with my eating...but I also tend to spiral down into bad habits like mindless snacking, ice cream every night, and then there might have been a St. Patty’s Day weekend adventure including a few too many mimosas and Guinnesses. I’ve been feeling sluggish and bloated, dealing with sugar cravings, and I want to feel energized again!

2. To get bikini-ready for Spring Break! Ben and I haven’t been on a vacation since our honeymoon two and a half years ago, but we’re heading to Cancun next month for a 5 day vacation I earned through Beachbody. I want to be at my best so I can feel proud of myself, because I know what I’m capable of.

3. Because I absolutely loved the 21 Day Fix and am really excited about this “next level” version! The nutrition plan is similar, but the workouts are more challenging. I’m at a more advanced fitness level now and need harder workouts to feel like I’m constantly taking myself out of my comfort zone and pushing my body to the next level. I can't wait to put on a little more muscle.

4. Because my friends Sharayah and Hannah got KILLER RESULTS and I’m dealing with some major FOMO….

My weekly goals

Instead of tracking my progress using my weight and measurements, I’m going to gauge my results on before/after photos and hold myself accountable based on how I want to FEEL. I want to feel lean, strong, confident, vibrant, energized, and on top of the world! I want to be proud of myself and know 100% that I’m treating my body with the love and respect it deserves. I’m learning how to view food and exercise as ways to respect and reward my body instead of feeling like I need to change or improve, but at the same time I know that I FEEL my best when I have a more structured meal plan.

This shift in goal setting comes as I’m finishing up Jess Lively’s Life With Intention Online course. I’m learning how to lead a more fulfilling life by focusing on intentional values-based actions that I can control (eat clean, workout, respect my body), instead of tangible benchmarks I can’t control, that have the ability to make me feel frustrated or discouraged (weight, inches).

My Game Plan

I'm going to be eating in the 1,800-2,099 calorie bracket, and alterating between the regular meal plan and the “Countdown to Competition” plan which is based off Autumn’s eating plan when she’s training for a bikini competition. This system is kind of like carb-cycling, alternating “high carb” days with high protein/low carb days. No matter which day it is, I’m going to be eating a TON of high density, nutrient rich foods.

M/Th/F Extreme plan
Tu/W Countdown to Comp plan
Weekends TBD ;)

Workout Schedule

(I’m going to follow the Extreme workouts for at least a full week, but also mix in some running, yoga, and gym classes into the routine to keep me from getting bored.)

Monday Plyo + Abs
Tuesday Upper Body
Wednesday Lower Body
Thursday Pilates or Bodypump
Friday Cardio Fix Extreme (my favorite!)
Saturday Total Body Weights
Sunday yoga

21 Day Fix Extreme Meal Plan

Here's what's on my meal rotation this week!
My eating philosophy: Make it fun and delicious.

Breakfasts
+ http://paleomg.com/easy-breakfast-casserole/
+ http://www.popsugar.com/…/Quinoa-Egg-Scramble-Recipe-296281…
(plus fruit on regular days)

AM Snack
+ Shakeology
(w/ frozen banana on regular days)

Lunches
+ Quinoa bowls
+ Epic salads
(apple and PB for dessert on regular days)

PM Snacks
+ Veggies and hummus
+ Tuna and broccoli slaw

Dinners
+ Chicken fajita salad
+ Steak and roast broccoli
+ Beef chili
+ Ground turkey/marinara bowl

Dessert
+ Mugcake with PB (YES this fits into the plan woohoo!!!!!)

I’ll be sharing my recipes throughout the week! I also share my meal planning spreadsheets, meal plans, 21 Day Fix Recipe E-book, and more fun bonuses with my Inspire Joy Bootcamp members. If you’re interested in learning more about the Fix, let me know! Accountability is key when it comes to programs like this. You need a community to talk shop, discuss the different ways to eat Greek yogurt, and celebrate the little wins ;)

Hit the "Contact Me" button if you want to join me for a little clean eating bikini re-set this spring! I'd love to coach you through the Fix and help you stay motivated to reach your goals and finally learn what healthy balance feels like to you.

“You don’t have to eat less, you just have to eat better”

Motivation Monday: Meet Anna!

Happy Monday! I'm really excited for this week because we're finally turning the corner towards SPRING! Today we're supposed to break 70 degrees here in Chicago, and even though I know the weather will dip back down into winter mode before spring is officially here to stay, the gross dirty piles of snow and ice are almost completely gone and the energy in the city is just buzzing. I had grand intentions last week to actually start writing and sharing all the blog post ideas that have been swirling in my brain, but life got away from me and I ended up spending my spare time wandering outside on long walks in the sunshine. Oh well, this week is a fresh start and I'm determined to focus more on writing and blogging! I have so many recipes, reflections, articles, reviews, and life updates I'm dying to share.

First up, I want to kick off this week's edition of Motivation Monday by sharing another success story from one of the incredible women in my Inspire Joy Bootcamp, Anna! Anna and I grew up in the same hometown and our families have known each other our entire lives. We reconnected through Facebook and she decided to make a positive change in her life and join my accountability group to finally establish sustainable healthy habits and work towards feeling confident and beautiful in her own skin. She's been completely crushing Insanity Max 30 for the past several weeks and I'm so proud of her dedication and commitment! 

She's learning that you don't have to be perfect to feel progress, which is such an incredible and empowering realization. 

Meet Anna!

Why did you decide to join the Inspire Joy Bootcamp?

I've seen Beachbody infomercials for years and always been intrigued but assumed I could never be one of the success stories.  Finally after months of reading Anna's posts and seeing success stories of so many "normal" people, I decided to take the plunge. I picked Insanity Max 30 because I liked that it combined the nutrition plan of the 21 Day Fix, the workouts were only 30 intense minutes but also there is the modifier track for me to start out.  I wanted to eventually be able to kill a Shawn T workout without it killing me and I figured I'd never get there if I didn't get it a shot.

Favorite go-to healthy foods?

Frozen blueberries are one of my faves!  When the berries are still slightly frozen they are the perfect sweet and crunchy snack.  They totally satisfy cravings and you don't have to worry about them going bad so quickly.  You just have to be careful that you don't turn your lips blue...if so you might get a lot of concerned looks!

How do you keep yourself motivated?

It can be hard to stay motivated but it definitely helps to have a support system.  Before I had always been ashamed of talking about working out or trying to be healthy.  I felt like if people knew I was exercising or dieting they would judge me.  This time around I've been more open about my goals and having the support of my husband and the Facebook accountability group have definitely helped.  I often think "how would I describe this in my check-in tonight?" as a chance to push myself harder in my workout or to avoid food temptations.

What advice would you give someone who’s just starting out on her health and fitness journey? 

If you're just starting out, don't be afraid to give it your all!  I've been in that "starting over" process so many times and I feel like I've always babied myself too much when just starting out then get discouraged because I don't see any changes.  Altering my eating habits has always seemed impossible for me so I would always just starve myself instead of trying to eat yucky veggies.  This time, I embraced the nutrition plan and challenge of the Insanity Max 30 workouts and am seeing results like never before!

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Read all my Motivation Monday success stories here.
For details on the Inspire Joy Bootcamp, click here.

Nutty Apricot Crunch Granola

We’re on day three of daylight savings and these longer afternoons are TOTALLY THROWING OFF my life! I'm a morning bird through and through, and I'd rather have my daylight in the AM (at least until it's warm enough to sit outside and drink wine in the evening...) so it’s been hard for me to adjust. The whole concept of eating dinner while it’s light out just makes me feel really uncomfortable and it’s been a struggle to get dinner ready at a decent hour because I mentally just can’t start cooking until it’s dark, but I did get my food prep in for breakfast this week!

Do you have "trigger foods" that you can't stop eating? Mine are pasta, baked goods, granola, cookie dough, and roasted veggies. I try to avoid them but sometimes you just have to live a little! Or find healthy alternatives like veggies. I’ve been craving granola every time we go to the grocery store but I keep telling myself that it’s cheaper and healthier to make my own. The process of actually making it is easier said than done, but I finally threw together a batch on Sunday and it turned out delicious! Granola is always a fun experiment.

Nutty Apricot Crunch Granola

Serves….I have no idea. Tons.

Dry ingredients
-3 c old fashioned oats
-1 c raw buckwheat groats (Bob’s Red Mill brand, they add a really fun crunch!)
-½ c walnuts
-½ c pecans
-1 c sunflower seeds
-2 tsp cinnamon
-¼ tsp salt
-1 c chopped dried apricots
-½ c unsweetened coconut flakes

Liquid ingredients
-½ c coconut oil (melt in the microwave if solid)
-½ c pure maple syrup
-1 tsp vanilla extract
-½ tsp almond extract

Directions
Preheat oven to 275*. In the biggest bowl you own, combine the dry ingredients EXCEPT apricots and coconut. Melt the coconut oil in the microwave or stove top, add remaining liquid ingredients to oil, and then pour over dry ingredients and combine. Taste for quality control ;)

Spread the granola on a large foil lined rimmed baking sheet, and bake for 45 minutes, stirring once after about 20 minutes.

Add the coconut and apricots and bake for an additional 15 minutes, or until the granola is brown and the coconut is toasted!

Allow the granola to cool completely before storing in jars or Tupperware containers.

Enjoy with yogurt and fruit, straight out of the jar, with almond milk, over oatmeal, over ice cream, or choose your own adventure! 

(Serving size is probably about ⅓ cup granola….but proceed at your own risk!)

Find my basic homemade granola recipe HERE!

xo Anna