Why Protein Matters

Protein plays a very important role in weight control. Lean protein helps you maintain your lean body mass when your calories are restricted. It also helps you suppress your appetite.

The USDA defines lean meat as having less than 10 grams of total fat, 4.5 grams or less of saturated fat and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion.

Eating lean protein increases your metabolism due to the thermic effect of food, which is how much energy you burn to digest the food. Protein has a thermic effect of 30 %. This means that if you eat a lean protein food that has 100 calories, 30 of those calories are used to digest and process the food leaving only 70 calories of net energy available. Carbs have a thermic effect of 10-15 %, while dietary fat has the lowest thermic effect of only 3%.

One of the things I cannot stress to you enough is eating many times a day instead of eating three meals a day. You need to eat breakfast every day. Within 1 hour of waking up eat breakfast. Eating breakfast keeps the body nourished while providing energy.  The body does not run well on poor fuel!

Eating more frequently helps us stay lean and healthy and from becoming too hungry. Each one of these meals is essential to your health, NO SKIPPING, if you want success! Set the timer or alarm on your phone to remind yourself to eat, I honestly have to do this.

By eating protein with a complex carb you slow down the carb to fat conversion process. Choose high quality protein: nuts, seeds, legumes, quinoa, tofu, poultry, lean beef, eggs, fat free plain yogurt, or cottage cheese.

Complex carbs are high in fiber and aid digestion. Vegetables, fruits and whole grains are all complex carbs: brown rice, oatmeal, quinoa, whole grain pasta, bananas, carrots, sweet potatoes, asparagus, broccoli, apples, berries, and grapes.

Example: 1 apple with 2 Tbsp. natural nut butter or 1 small handful raw unsalted almonds or low fat cheddar cheese stick. Hummus with celery or carrots.

Remember cleaning eating is a lifestyle. It isn’t a diet!

One of the best Beachbody programs regarding portion control and spacing out your meals is the 21 Day Fix. It has taught me so much about clean eating and portion control. You will see a short video about the 21 Day Fix. Please let me know if you’d be interested in joining my next challenge group that starts April 27th by filling out my challenge group application. Hope you have a blessed day.

Round 2 Week 3 Round Up 21 Day Fix

I cannot believe it has been six weeks since I started the 21 Day Fix after baby number four. This means that baby number four is nine weeks old. Where did the time go? I wish they wouldn't grow so quickly. It has been an okay week. Emotionally it has been a draining week.

On Monday I was back to Total Body Cardio. I was determined to up my weights this week. I did the entire workout with my 10 pound weights. I pushed myself harder than I ever have before. It was so great! I loved the way I felt afterwards. I love that I can do this workout with no modifications now.

This morning I had met a friend to discuss a bible study we are leading starting April 7th. The baby had puked all over me. I was soaked. Then I had two little ones who had a ton of energy. We came home and did Just Dance Disney for the Xbox 360. It was fun to get a second "workout" in for the day.

I stuck with my eating plan today. I didn't have any cheats and ate all my containers. I was really hungry today. I was proud of myself when I went to bed without a night time snack.

On Tuesday I did Upper Fix. I used my 8 and 10 pound weights. It was great to up my weights and know I'm getting stronger. I still have to modify pushups and do them on my knees. I can do more reps on my toes now. I did ten on my toes each round before dropping to my knees. I love that I am making progress.

I did okay on the nutrition today. It was a very emotional day for me. My one daughter was obsessed with her lack of hair today. She cried most of the day and we spent a lot of time loving on her. I really wanted to go for the chocolate or ice cream this evening but I was good. I ended up allowing myself to have a mini blizzard this evening. It is all about balance. I didn't kill my eating plan for the day by having this cheat. I don't feel guilty for eating it as I gave myself something I wanted but didn't have a ton of calories and completely blow my day.

On Wednesday was Lower Fix. I continued my week with the heavier weights. I used the 8 and 10 pound weights again. I didn't have to modify any of the exercises. The ten second holds are still challenging but getting easier.

Nutrition wise I did good. We got lunch on the go as we went to Pittsburgh for B's dermatology appointment. I got a salad instead of getting a burger and fries. I passed on the dressing. Then we had dinner out with my in laws as they took B for a princess weekend at their house. We went to Eat N Park. I had the Cod Floridian as it is baked cod in orange juice and then for my sides I had a salad and the steamed vegetable. I love that I can eat out and still maintain my diet.

On Thursday it was time for Pilates. I actually did some of the plank hip drops on my toes. My form started to go bad and my butt was up in the air so I dropped down to me knees. I'm excited with the progress I've made in six weeks.

My nutrition was okay today. We had MOPS this morning which I usually make my one cheat meal for the week. I ate a cookie. I also had a casserole that was made with eggs and definitely had a lot of added salt. I still ate within my containers just not things I'd normally eat.

On Friday it was time for Cardio Fix again. I pushed myself harder than I have the last few weeks. I was so sweaty by the end of the workout. I had to add pushups during the burpees to make them harder.

My nutrition was good until dinner. We went to my in laws and we had pizza. I will jump back on the eating plan tomorrow morning.

On Saturday it was time for Dirty 30.I use my 8 and 10 pound weights. I had to use the 15 pound weights for the ab exercise. I also did the side plank without being on my knee. I didn't have to modify any exercise. It was so exciting!

I did awesome on my nutrition on Saturday and Sunday. I did cheat and had a cinnamon roll at church on Sunday morning.

We did Piyo Align as on Monday we are starting something new. I'm excited to announce we will be doing a Piyo/Focus T25 hybrid workout. Here is our schedule for the week:

I'm excited as this week we will be taking a little family vacation Wednesday through Saturday. I don't know what restaurants will be available so I didn't put any meals into my meal plan. I will look on line for menus as we travel to make sure I stay within my containers. I'm also taking Shakeology and some snack foods including carrots and celery for us to have so that we don't make bad choices because we are hungry. Here is our meal plan for the week:
Meal Plan Week March 30th

After six weeks of the 21 Day Fix I'm excited to see my results later this morning. I will post as soon as I know. I hope everyone has a blessed week.

21 Day Fix and 21 Day Fix Extreme

So one of the questions I always get asked is what comes in a challenge pack. Today as I finish up my series on the basics of the 21 Day Fix and 21 Day Fix Extreme I wanted to give you a short video that describes the components of the two challenge packs.

I hope you enjoyed this week of learning a little more about the 21 Day Fix and the 21 Day Fix Extreme. I have another challenge group starting April 6th. If you'd like a chance at a spot in this group please fill out my challenger application. I lee you with one last tip from Autumn:

Hope you have a blessed day.

21 Day Fix Extreme Workout Descriptions

Today I wanted to discuss the 21 Day Fix Extreme workouts. The schedule of workouts is the same all three weeks. There is no doubles option like the original 21 Day Fix because the workouts are so intense.

This work is for the intermediate person and not for a beginner. This is an extreme workout that will get you in shape quickly. It is also great for those that only have a little weight to lose or just want to tone up their muscles. It is also a great workout for those that are doing some type of competition or want to get in the best shape before a big event like a Spartan run or Tough Mudder.

Some basic equipment you'll need for these workouts is three sets of weights (a light, medium and heavy set) and a resistance band. It is suggested that the resistance band be 15 pounds and be six feet in length to properly do the exercises and get enough resistance.  For the weights it is recommend 3-5 for the light, 8-10 for the medium, and 12-15 for the heavy for women and 8-10 for the light, 15-18 for the medium and 20-25 for the heavy for men. Some workouts you may want a yoga mat for. All the workouts you'll want water and a towel near by. Just like the 21 Day Fix you'll want a great pair of cross trainers to do this workout.

Now let me describe the workouts.

Plyo Fix Extreme uses Light and medium weights. It starts with a warm up and ends with a cool down. It has five rounds with two exercises each round. Each exercise lasts 30 seconds and there is a 30 second break between exercises. Each round repeats.

Upper Fix Extreme uses light and heavy weights and the resistance band. It starts with a warm up and ends with a cool down. It has three  rounds with four exercises in each round. Each exercise lasts 60 seconds and there is a 15 second rest between exercises. Each round repeats.

Pilates Fix Extreme uses the resistance band. A yoga mat is optional.starts with warmup and cool down. It has a similar format to the Pilates Fix in the original  fix in that it has different series that work different parts of the body.

Lower Fix Extreme uses light and medium weights and the resistance band. It starts with a warm up and ends with a cool down. It has four rounds with two exercises each and each round will repeat. The exercises last 60 seconds with 15 second break.

10 minute Hardcore uses a medium weight. The use of a yoga mat is optional. It's format is similar to the original 21 Day Fix.

Cardio Fix Extreme uses light and medium weights. It has four rounds  with two exercises each round. There is a cardio interval in between each round. You also repeat each round. Each exercise is 60 seconds with 10 seconds rest in between. The  cardio intervals  are 30 seconds.

Dirty 30 Extreme uses light and heavy weights. It has three rounds with two exercises each round. Each exercise lasts a minute and there is a 10 second break in between exercises. Each round repeats.

Yoga extreme is similar to the original 21 Day Fix. You can use an optional yoga mat.

If you purchase your 21 Day Fix Extreme through me you get a bonus workout  The Fix Challenge.
For this workout you can use an optional yoga mat. There are thirteen different moves. You do four reps of first move then add on second. You do four rounds of the second, four rounds of the first and keep building until you've done all thirteen. There are no breaks.

There are two additional workouts available for purchase Power Strength Extreme and ABC Extreme. I haven't tried either of these workouts so I cannot tell you what they are like.

Each workout has a modifier that is less intense. Also most of the workouts have different people working at different levels so that you can customize the workout to your particular situation and make it as hard or as easy as you need to for your current fitness level.

I hope this helps you to see if the 21 Day Fix Extreme is right for you. I have another challenge group starting April 6th. I'd love to have you join me. Have a blessed day.

21 Day Fix Workout Descriptions

Today I want to give you an overview of the workouts that are part of the original 21 Day Fix. The standard schedule for the 21 Day Fix is as follows:

On week 3 you have the option of doing the doubles schedule which is as follows:

For this program it is best to start with 3 and 5 pound weights if you are new to fitness and 5 to 8 pound weights if you are of a moderate fitness level. you may need heavier weights if you lift often or are strong. Total Body Cardio Fix, Upper Fix, Lower Fix, and Dirty 30 all use weights. Pilates Fix, Cardio Fix and Yoga Fix do not use weights.

Some may want a slip resistant mat for Pilates Fix and Yoga Fix. I work out on carpet and haven't ever had a problem. You will also need a water bottle and towel near by. You will sweat a lot.

One other crucial pair of workout gear that you'll need is a good pair of shoes. Make sure they aren't just running or walking shoes. Make sure they will be good for jumping. I suggest you go to a good athletic shoe store and get fitted. These will make a world of difference in getting you good results.

So now onto the workouts. Most of the workouts work of a drop set. You need to work the entire time without stopping and then rest when the trainer has you rest.

Each workout starts out with some wisdom from trainer Autumn Calabrese. One of my favorites is "take it one day at a time one pound at a time".

For Total Body Cardio you use one set of heavy weights. It has four rounds with two exercises each. You repeat each round twice. Each exercise lasts a minute and you get a 20 second break in between exercises. It begins with a warm up and ends with a cool down.

Upper Fix uses a set of heavy and a set of light weights. It has two rounds with five exercises each. Each round is repeated twice. It begins with a warm up and ends with a cool down. Each exercise last a minute and you get a 15 second break in between exercises.

Lower Fix uses a set of heavy and a set of light weights. It has four rounds with two exercises each. Each round is repeated twice. Each exercise last a minute and you get a 20 second pause between exercises. It begins with a warm up and cool down. It also has a bonus round.

Pilates Fix has a warm up and cool down and has different series. It has a ab series, plank series, C series, side series, superman series and forearm plank series. Each series has a variable number of exercises that lasts a variable amount of time. You get a break between each exercise. There is also a bonus exercise.

Cardio Fix starts with a warm up and ends with a cool down. It has four round with two exercises a piece. Each exercise last a minute and there is a 20 second pause between exercises. You repeat each round two times. It also has a bonus round.

Dirty 30 starts with a warm up and ends with a cool down. It has four round with two exercises a piece. Each exercise last a minute and there is a 20 second pause between exercises. You repeat each round two times. It uses a set of heavy and a set of light weights.

Yoga is a set of stretch exercises made to stretch all the parts of the body you worked all week. It has a variety of poses and they each last a variable amount of time.

The 10 Minute Ab Fix is two rounds. Each round has the same Ab exercises. There is  bonus round.

If you purchase your 21 Day Fix package from a Beachbody coach like myself you get a bonus workout of Plyo Fix. Plyo Fix starts with a warm up and ends with a cool down. It has six round with two exercises a piece. Each exercise last a minute and there is a 15 second pause between exercises. You repeat each round two times. This workout can be used in place of either Total Body Cardio Fix or Cardio Fix. I've also used it in place of Lower Fix as it is a killer leg workout.

You can also order the Deluxe package which includes two other workouts: Flat Ab Fix and Barre Leg Fix. I haven't tried either of these workouts and am planning on purchasing soon. Barre Leg Fix can be used in place of Lower Fix and Flat Ab Fix can be used in place of Pilates.

All the workouts can be done by anyone. I've had my daughters do the workouts with me and they are 5, 3 and 3. They don't use weights but can do the moves. I've had a friend whose 12 year old daughter has done the program with her and used light weights. I've had people in the 20s, 30s, 40s, and 50s that have had great success. I've even had a 72 year old women do the program and have great success. The workouts all include a low impact modifier that you can follow if you are just starting out. There is also ways to make many of the exercises harder to allow you to continue to see progress. This workout could be your go to workout for many years to come.

As you can see you get a variety of workouts with the 21 Day Fix. Each workout is fast paced and fun. If you follow the program you will lose weight or get toned depending on your end goal. Tomorrow we will talk about the 21 Day Fix Extreme workouts.

21 Day Fix Container Distribution

Yesterday I talked about the basics of the container system. Today I want to talk about what you fill the containers with and how to distribute them through your day.

The biggest things you want to do on any meal plan is eat multiple times a day. You should eat every 2-3 a day. Last week I wrote a blog post about carbs. We all need sugars to keep us going. Are blood sugar needs to be regulated through the day so we don't fall asleep and we have energy to do the things we want and need to do during the day. So a typical days schedule to eat may look like breakfast at 6, snack at 9, lunch at 12, snack at 3, and dinner at 6.

A few things to keep in mind. You never want to eat later than three hours prior to bedtime. When you sleep your metabolism slows down and you won't digest what is in your stomach quickly. It will likely turn to fat instead of muscle. Also you want to eat within thirty minutes of waking up. This will allow you to kick start your metabolism and get it on for the day.

One of the first things you want to try and do is spread your proteins out as much as you can during the day. Proteins usually keep you fuller longer. They have many of the necessary building blocks for you to form muscle. Referring to the chart from yesterday if you are in the lowest calorie bracket you'd have four proteins. I usually have one at breakfast. one a lunch, one for my afternoon snack after my workout and my fourth at dinner.

The next category is the green vegetable category. For the lowest calorie group you have three of these. I usually have mine at snack, lunch and dinner. If you want to you could half the containers and have half at breakfast, half at snack, half at lunch,  half at snack, and one at dinner.

One of the main things is to make sure you don't have a majority of your containers at one meal. Here is a great picture of container breakdown.

As you can see most meals have either two or three containers. Each meal has containers from different categories.

Next let's talk about what to fill the containers with.
Green (Vegetables):
Kale
Collard Greens
Spinach
Brussels Sprouts
Broccoli
Asparagus
Beets
Tomatoes
Squash
Winter Squash
String Beans
Peppers
Carrots
Cauliflower
Artichokes
Eggplant
Okra
Jicma
Snow Peas
Cabbage
Cucumbers
Celery
Lettuce (not iceberg)
Mushrooms
Radishes
Onions
Sprouts

Purple (Fruits):
Raspberries
Blueberries
Blackberries
Strawberries
Watermelon
Cantaloupe
Orange
Tangerine
Apple
Apricots
Grapefruit
Cherries
Grapes
Kiwifruit
Mango
Peach
Nectarine
Pear
Pinapple
Banana
Papaya
Figs
Honeydew melon
Salsa
Tomato Sauce

Rec (Proteins):
Sardines
Chicken breasts
Turkey Breasts
Ground chicken or turkey
Fish
Game
Eggs
Greek Yogurt
Shellfish
Clams
Red meat
Ground red meet lean
Shakeology
Tempeh
Tofu
Pork Tenderloin
Tuna
Cottage Cheese
Protein powder

Yellow (Carbs):
Sweet Potato
Yams
Quinoa
Beans
Lentils
Edamame
Peas
Refried Beans
Brown Rice
Wild Rice
Potato
Corn
Amaranth
Millet
Buckwheat
Barley
Bulgar
Oatmeal
Pasta whole grain
Couscous
Bread whole grain
Tortilla corn or whole wheat

Blue (Healthy Fats):
Avocado
Raw nuts
Hummus
Coconut milk
Feta cheese
Goat cheese
Mozzarella cheese
Cheddar cheese
Provolone cheese
Jack cheese
Parmesan cheese

Orange (Seeds and Dressings):
Raw nuts
Raw seeds
Flaxseed
Dressings

Teaspoons (Oils and Nut Butters):
Extra virgin olive oil
Extra virgin coconut oil
Flaxseed oil
Walnut oil
Pumpkin seed oil
Nut butters
Seed butters

As part of both plans you get a list of free foods. This includes this like water, lemon and lime juice and vinegars.

For the original 21 Day Fix you can substitute one of your yellow containers three times a week for a treat. These treats include things like milk, wine and fresh fruit juices. In the 21 day Fix Extreme meal plan there are no treat substitutions. There is also a list of trainer recommended foods for weight loss and a list of trainer recommended foods to stay away from to aid with weight loss.

 Here is a great graphic for the 21 Day Fix

This same list can be used for the 21 Day Fix Extreme if you just refer to the guide for the items that you want to stay away from for maximum weight loss.

I love this system as if it fits you can eat it. You pick a food from the list fit it into the container and away you go. It is so simple.

I hope this helped you understand more about what to fill the containers with and more about how the containers work. Tomorrow we will discuss the workouts included with the Original 21 Day Fix.

21 Day Fix Containers

This week I wanted to take some time to explain what the 21 Day Fix is and why I love it so much. There are times when we can continue talking about a program but forget to start with the basics. My goal this week is to explain to you the basic aspects of the 21 Day Fix and 21 Day Fix Extreme so that you understand better what you are getting when you purchase this program from me.

The first aspect I want to talk about both programs are the containers. These containers are genius. Did you know that the American Heart Association has found that people eat over 300 more calories today then the did in 1985? A study out of the University of North Carolina Chapel Hill has shown Americans are eating out more. It also shows that portion sizes have drastically increased over the years. It surprisingly found that these portion size increases are also occurring at home. Many nutrition experts believe Americans have no clue how much they are truly eating.

That is the genius part about the 21 Day Fix and 21 Day Fix Extreme containers. There are six different colored containers.

Each of the containers corresponds to a specific food type.
Purple--Fruit
Green--Vegetable
Red--Protein
Yellow--Carbohydrates
Orange--Peanuts and Most Seeds
Blue--Cheese, Hummus, Most Nuts (other than peanuts)
Also there is another category called a teaspoon which are healthy fats.

Each container is a certain size and this corresponds to the portion size.

One quick trick is that if you only want to eat a half of a container for this particular meal the yellow container is half the purple and green. The orange is half the blue. More on distribution of containers in a minute.

At the beginning of the 21 Day fix and 21 Day Fix Extreme you calculate your optimal caloric intake for the program. For the 21 Day Fix this formula includes a basic calculation using your current body weight, your estimated calories burned per workout and a base caloric intake you need for your body to survive. For the 21 Day Fix Extreme formula it takes into account your current activity level along with the items mentioned above.

This optimal caloric intake correlates to a number of containers per day.

Example from the 21 Day Fix

This then tells you how many containers are available for you that day. Tomorrow I will talk more about distributing containers through out the day and what can go into those containers. But for now know that on this plan you get a lot of food each day. The food is in the right portion sizes and in the right combination. Your body is fueled properly and you will have more energy.

At first the containers may seem a little overwhelming. Don't worry it gets easier. About two months in I didn't even need the containers any more to know my portion sizes. Also many recipes can just be adjusted to include the correct portion sizes.

By just switching to the 21 Day Fix eating plan I had a friend lose 5 pounds in one week. She didn't change her activity level at all. This is how much this eating plan works.

Basically the 21 Day Fix and 21 Day Fix Extreme containers allow you to visualize portion sizes and know how much to eat each day. It takes the guess work out of eating. It also takes the need to calorie count out. You are no longer trying to track points or calories. Instead you are counting containers which is much easier.

I hope you join me tomorrow for how to distribute containers and what goes into these containers. I also hope by the end of the week you will see why I love this program so much and believe it will work for anyone.

Round 2 Week 2 Results 21 Day Fix

This week has been a much better week. I've actually been getting sleep. I've made nap time a priority to at least get closer to seven hours a sleep a day. I kept my nutrition in check for the week. Between getting sleep and eating right on the plan I know I lost weight this week. One of my pairs of pants is so big. They are almost falling off. It may be time to pull out the 8 slims.

On Monday was Total Body Cardio. I still used the 8 pound weights. I got through the entire workout with modification. I just kept pushing. My hardest exercise is the cross country skiers. My shoulders don't burn out but my legs do. I was proud I did both sets without having to stop of modify!

We went to the zoo this morning so I did lots of walking too. It was nice to be able to be outside! Here in Erie it has been really snowy. Many of the zoo paths were still closed because of snow but the 50+ degree temperatures were starting to melt the piles. Many of the animals aren't in their exhibits yet because of the cold but it was still nice to spend the morning outside with B, C and D.

On Tuesday was Upper Body. I primarily used my 5 and 8 pound weights. I had to up it to the 10 pound for the lat pullovers.  It felt great to be doing many reps and feeling my muscles burn! I love how strong I am getting.

I had wrote on my Facebook Page that I was so glad for these workouts and that they were only a half an hour. It was a busy day. I felt like I ran all day from one thing to another. Plus I was LATE all day! It was so nice to do something for myself at nap time and be able to workout.

On Wednesday was lower body. I used the 5 and 8 pound weights. The split squats hurts today. My calves were on fire. I definitely felt this workout while walking up the stairs to bed. It was awesome!

Because life has been so crazy lately I have been really glad for my morning breakfast of Shakeology. It is so great to be able to have this nutrition and for it to be so simple. It is nice to just be able to blend it up and enjoy without having to cook anything. The best part is that if I am late I can just grab and go and take it with me.

On Thursday was Pilates. I'm always so glad to get to this active stretch day.I still had to modify the plank hip drop. I can do a few up in the high plank but then have to drop my knees. I love how strong my core is getting again. It is nice to be able to do things after having baby number 4.

I'm getting there. My nutrition was great today again. I didn't have any cheats and stuck with my meal plan. I enjoyed the day with the girls. We spent the day walking around the mall and running a few errands since it was such a sunny but cold day out. I love spending time with my girls.

On Friday was Cardio Fix. I started my day at the gym with B,C, and D. I ran with them and we played chase. For my workout I was determined to push myself harder than I ever had. I did the entire workout with no modifications. I even added the push up during the second round of burpees.

I think my workout was good as I actually got some sleep last night. I still  did not  get the recommended 7 hours but more than I've been getting lately.

We had pizza hut pizza for dinner. Neither of us felt like cooking. This was a big mistake. I was so thirsty the rest of the evening because of the salt. Then I passed out on the couch at 8:30 pm. Eating bad equals zero energy. I need to quit doing this to myself.

Saturday was dirty 30. We didn't have anything planned all day so we actually worked out in the morning. I had to up my weights to the 8 and 10 pounds for this workout. I even had to use 15s for the side bends during the last round. I still cannot do the side plank in the up position but know that it is coming and I'll be able to do it soon.

I am so proud of myself. Despite having little sleep and a ton of sickness in this house the last seven weeks I am seeing progress. I purchased myself a sports bra and some workout capris in my pre-pregnancy size. They fit! I still have work to do but I can see progress.

My nutrition was good again today. I even resisted having a crazy snack and had air popped popcorn instead. It was nice to have a date night with Brian this evening. It is always important to have time to connect as a couple.

Sunday was yoga day. I need the stretch. I could feel the chest flies from yesterday. It felt good to stretch everything our and get ready for week three of round 2.

For lunch I made buffalo chicken dip with blue corn tortilla chips. I didn't put as much cheese in it as I normally would so I stayed within my containers. Sunday was a great day to end the week.

Here is my plan for this week:

Here is my meal plan for the week.

I hope everyone has a great week. This week I proved to myself that I can do anything that I put my mind to. I also feel like I have showed the last few weeks as a mom you can be busy but still make time for yourself. That matter what  challenges you have you can overcome.

I'm seven weeks from giving birth to our fourth child and I'm in better shape than I was when I started this journey last April. I'm also in better shape than I was at the beginning of last summer. I've started out my 35th year with a bang and cannot wait to see what the rest of this year brings. Have a blessed week everyone.

Week 1 Round 2 Round Up

Well the week started off with a bang. My husband and oldest daughter stayed home from work and school respectively because they had the flu. I took the youngest grocery shopping with me Monday morning and she puked all in her car seat. by lunch time I was puking. four out of the six of us were down for the count. Needless to say I didn't get my workout in. I was excited that my Shakeology was the only meal that I finished and kept down for the day. At least I know my body got good nutrition and all my vitamins and nutrients for the day. I slept much of the day.

Tuesday I woke up and felt much better. I even felt good enough to workout. I did total body cardio fix as I know I can double up upper and lower fix on Wednesday. It felt good to get moving. I could tell I was stronger as I did the surrenders without any problems. I did the entire workout with 8 pound weights and no modifications. I was proud of myself.

The baby wanted held all day. I was happy Brian was home to hold her while I got my workout in. She really didn't want put down. I was exhausted by the time we got everyone in bed.

I had posted this picture on Facebook and Pinterest:

 

I always need to remember why I am doing this. my kids are watching. I want them to be healthy and not struggle with body image.

 

My nutrition was okay today. I skipped both my morning and afternoon snacks as my stomach was still not 100%. I ate bland stuff the rest of the day. I'm thinking tomorrow I should be back to normal.

 

Wednesday morning and I woke up tired. The baby was very clingy all night. She didn't want to sleep unless I was touching her or holding her. She also just wanted to continuously eat. I think someone may be growing.

 

I did Upper Fix this morning. I loved Upper Fix. I actually had to up my weights on a few of the exercises. I love that I am getting stronger.

I'm loving that I'm seeing some definition back in my arms. It is so nice to be using heavier weights again.

I did great on my nutrition today.

Thursday I did Lower Fix in the afternoon and then we took a .66 mile walk in the evening. The girls gave me their cold again. I have a sore throat and am stuffy. Lower Fix was awesome but a challenge when you cannot breath.

I had a cheat today. I allowed myself 1/2 a krispe crème doughnut at MOPS. When I got home and looked at how bad it was I wished I hadn't ate it. It made my sluggish the rest of the day. I was tired from it. I should know better than to eat something with so much sugar.

Friday became a crazy day and I never got my workout in. I hate when that happens. I failed to plan and then the day got away from me. We had mommy connection this morning and then I had my OB follow up appointment. My appointment ended up being canceled after I got there as my OB had an emergency. Then I was late getting the girls lunch and then down for nap. Then I had to get them up and dressed for their daddy daughter date night. In between the baby was hungry. I think all she did was eat today. Then from all the snot I couldn't keep lunch down. Today is done and tomorrow will be a better one.

Saturday and I was excited to get a workout in. I really wanted to do Dirty 30 to get back on schedule. I was just too sick to get my workout in. I'm so stuffy from the weather changing temperatures. I know it is just my allergies but this is getting ridiculous. It has been a tough week. Because I didn't feel good I didn't feel like eating. I skipped dinner and both snacks. I had a light lunch. I know that lack of sleep is also getting to me. More on this tomorrow.

On Sunday Brian and I were determined to do Yoga. It was nice to actually work out and not feel like I was sucking wind. I still don't feel 100% but yoga was exactly my speed.

Tomorrow is Monday and it is time to refocus. I am not going to back down this week. I will stay healthy. I will workout!

Here is my schedule for the week:

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I'm using the same meal plan as last week as I have all the ingredients still left as I didn't cook most of the week since everyone was sick.

I hope everyone has a blessed day.



21 day Fix Round 1 Postpartum

I finished my first round of the 21 Day Fix after baby number 4 yesterday. I'm excited to share my results.

This round was hard for me. I would rate my nutrition as a 3 out of 5. Week 1 I was way out of my containers. I had a lot of cheat meals. I had mac and cheese a few times and even KFC. Week 2 I had less cheat meals but there were still a few bad days on the nutrition department. Week 3 I only had one cheat and that was a milkshake on day 21.

I would say my workouts were 4 out of 5. I skipped one workout during the first and second week. This third week I did all the workouts and even managed to add the Ab Fix 5 out of 7 days. I gave all my workouts my all. I even managed to workout while being sick and having pink eye. I know I am getting stronger as in week 3 I modified less moves and was able to do more reps.

I would say my water intake was a 5 out of 5. I have been drinking way more than my recommended 1/2 my body weight in ounces. Since I am breastfeeding I seem like I am always thirsty so I've been drinking a lot. Also for those moms out there I have had no drop in my supply at all. In fact I'm going to remove a few containers this next round and 'm not worried about dropping my supply as it is well established.

Lastly my sleep I'd say is a 1 out of 5. I've only had one day this round where I've had over 5 hours of sleep. Most days I have had four. But I've had a lot of two hour sleep days. The old adage sleep when the baby sleeps doesn't work when you have three other preschoolers in the house to take care of.

Before I show my results I wanted to discuss a few non-scale results. I've have had more energy. Because I have had more energy I've got a lot down these last few weeks. I also fit into a pair or jeans and a shirt I wore last May. All my clothes are fitting better and the maternity clothes are going away for good :(

So here are my results:























I lost 2 pounds and 9 inches. I'm excited about this as my nutrition wasn't perfect and I'm only 40 days postpartum from baby number 4.

I'm going to start tomorrow with a second round of the 21 Day Fix. Here is my plan for the week:

Here is my meal plan for the week:
https://www.scribd.com/doc/258089770/Round-2-Week-1-Meal-Plan
I'm excited to see what results round 2 brings. I'm also excited as another challenge group kicks off this morning and I'm excited to be sharing this with a few new challengers. I cannot wait to see their results. Have a blessed day everyone.

Week 3 Recap

I cannot believe that it is the last week of my first round of the 21 Day Fix post baby number four. This has definitely been my hardest round. I really had to push myself to get all the workouts in. I also know my nutrition was as perfect as it should have been. I know there is room for improvement there but I know I did my best given the fact that I had a new baby in the house and three other kids under five to take care of.

Monday was such a great day. I actually got over six hours of sleep last night. This never happens and was such an awesome treat. This made me feel awesome today. I started off the day by doing Yoga with B and C while A was in school. This was to make up since I didn't get it in yesterday and I needed the stretch. My shoulders were so tight. It felt great to do all the stretches and get limber again.

Then the stars aligned and all four were sleeping at the same time during the early afternoon before my afternoon snack. So I hurried up and got Total Body Cardio completed before the baby woke up to be fed. I did the entire workout with 8 pound weights and no modifiers. I was so proud of myself. I cannot believe how much stronger I already am.

Then I ate my afternoon snack and fed the baby. Once I got her back down I decided to hurry up and do the 10 minute abs since all four were sleeping again. This felt so good. I'm hoping to add this ten minute workout every day this week. It is ambitious but I want to see results.

My nutrition was spot on today. It felt so good to eat the right things in the right proportions and have my body properly fueled.

Tuesday morning D wanted to be held all morning. She just wouldn't let me put her down. After I got everyone asleep for nap and I actually got her set down I rushed to complete my workout. I know I'm getting stronger as I was able to do 30 pushups on my knees each round and didn't have to modify anything else. I also did 10 minute abs. I can see a change in my stomach as a result of the exercises. I'm definitely getting more tone.

My nutrition was spot on today again. I did however miss my morning snack since D wouldn't let me put her down. I didn't let this affect my lunch. I stuck to what was on my plan and that was it. I was proud of myself for not letting myself eat the extra.

Wednesday is Leg Day. Leg day and I have a love hate relationship. I love it because I know I'm getting stronger by doing it. I hate it as that 10 seconds holds are a killer! I had to do this in the morning as I had two sick little girls last night. It was a long night. A woke up around midnight with a 105.8 temperature and was puking. It was scary. We put her in a cold bath, gave her medicine, and got the fever down to 100.5. Brian cuddled her the rest of the night. C woke up around 3:30 with a 102.5 temperature. We gave her medicine and I cuddled her till she feel back asleep. Both seem to be doing better this morning. Their fevers are both lower. No one has puked today but as a result I wanted to be able to nap at nap time so I worked out this morning.

I also added the 10 minute abs again today. My abs are sore! I pushed through the workout, but could definitely feel this was the third day in a row that I completed this workout.

My nutrition was spot on today. It is so good to be fueling my body correctly. I'm also eating for two so I need to make sure I'm giving the baby proper nutrients too. I'm feeling great.

Thursday is Pilates. A was off school today and since everyone had fevers yesterday I canceled all my plans and we stayed home. We had a tea party for snack. Then she wanted a dance party. I'm so glad my girls are on the mend.

I ended up waiting to do my workout until Brian for home. It was nice to workout with him. I'm getting so much stronger. my only modified move was the plank hip drop. I didn't do abs today as they are burned out. I needed a break.

One funny thing our 3 year old said to us today was "If you don't workout your stomach will be fat". this made us laugh. She gets the point. I love that they watch us and really know why we are making the changes.

My nutrition was spot on today. I loved that I am sticking to the eating plan. I really wanted chocolate as I am posing but I didn't give in.

Friday and it is time for Cardio Fix. I was so tired today. I really wanted to just not work out. I wanted to say I'm too tired but I pushed through and worked out. I was so glad I did. It gave me more energy for the rest of the day. It felt so awesome.

My clothes are feeling loser so I know I'm making progress. I also know my nutrition was spot on today. I'm excited that this week I was able to keep my eating under control this week even though I was tried.

I love Saturdays. We get some fun time as a family. We have a lazy Saturday morning just relaxing and then usually do something as a family. Today we just played Just Dance Disney and relaxed.

We did Dirty 30. I felt so good. I did the entire workout with 5 and 8 pound weights. I had to modify the side plank leg lifts and that was it. I even had to use a 15 lb weight on the ab exercise. Such a great workout.

Then I did the Ab Fix. I'm doing more reps so I know I'm getting stronger. Not my usual post workout selfie but someone was too hungry for mommy to wait for mommy any longer.

 nutrition was spot on again today. I'm loving this last week.

I love our lazy Sundays. We were on the church nursery desk this morning so I put on real clothes for the first time in a week. With two sick little ones and a newborn I was living in yoga pants. It felt good to put on "normal" clothes. The other awesome thing was I put on a prepregnancy outfit. This is such an accomplishment in 21 days. Hello size 10.

I cannot wait to weigh and measure. I'm excited at the way things are fitting. I did have a cheat today. I had a milkshake. I made it a small and it was a good treat.

Today was Yoga Fix. I love the stretch. It felt awesome to complete my first 21 days post baby 4. I cannot wait to share my results tomorrow. Come back and check them out. Have a blessed Sunday.