Basically, after getting into the best shape of my life with two rounds of 21 Day Fix Extreme (which I plan to do again soon), I got a little bit too comfortable with nutrition. I was doing Brazil Butt Lift, and combining it with some heavy weightlifting, and thought these extra calorie burns gave me license to eat whatever the H I wanted, so I did! And it showed. And I noticed it starting to show. You know how people judge the obese people on “my 700lb life” and say “You don’t get to 700lbs overnight?” Turns out, you don’t get to 143.5lbs overnight, either!
Some of it was denial - I thought “Since I am lifting heavy, it’s probably muscle!” and some of me was arrogant - “If I eat a lot now and get a little out of shape, I will have a more dramatic transformation when I do Hammer & Chisel in January!
I also need to share some love of one of my coaches who is new to Beachbody and just completed 21 Day Fix for the first time with amazing results. Check out Teri, a single mother kicking Multiple Sclerosis’ booty’s transformation!
She’s kicking rear!
If you’d like to experience similar results, we have a group coming up starting MONDAY! It’s free to join. We’re focusing on mindset in addition to fitness and nutrition. When you read “Strong is the New Sexy,” do you think “I want that!” If so, this is for you! 😉
Well hello! If you have been following my blog for a few months, you know that on Fridays, I generally share recipes that I have made during the week that are healthy & delicious!
I should have just divided last week’s post into two separate posts - one for each recipe! You see, this week, I am staying in Los Angeles in a Beach House. I thought that because I would have access to a kitchen that I would still cook on a workcation, but as it turns out, it is really hard to leave this deck for too long!
So instead, I am going to share a few things from our BOOty Scared to the Core Halloween Challenge group, which has been awesome, by the way!
First of all, here are the exercises that we did this week, which are focused on the core and booty - hence the name of the group!
They have been really great to do, because they are short but still challenging, which gave me a good workout with minimal time, so I could spend the rest of my time here in LA doing photoshoots (sneak peeks here, here, and here!) or enjoying the beach, as opposed to doing a long workout in a gym or something (though I did take an awesome yoga class)!
Here are the instructions Cianna posted: Healthy snack swap!
When laying a spread for a party, for kids or adults, consider choosing this dip instead of an unhealthy one packed with sour cream, cream cheese and more!
Take your favorite kind of hummus (made at home is even better!) and spread it on a dish.
Cut carrots into coin shapes and spear in the center with a toothpick. Add a parsley leaf to the top of the carrot (through the toothpick), and then cut a small piece of scallion and thread it onto the toothpick to use as the pumpkin stem, and arrange pumpkins on top.
Now you’ve got a good for you treat (remember to provide extra veggies to dip) that won’t set you off the healthy path, and it’ll look cute at any gathering!
We also posted some great Shakeology swaps for our favorite different candy bars - so much healthier than the actual candy bar!
Doesn’t the challenge group sound like fun? It was just a short one, but if you are interested, our next one has been announced!
We are doing a FREE 4-week group where we are focusing on fitness (especially planks, with a plank-a-day challenge), clean eating, and gratitude! If you’re interested in joining, just click here! We are starting Monday, November 2nd!
Now that I am done (for now) following the 21-Day Fix Extreme meal plan, I have more freedom to play with recipes. I am going to make up for lost time by including THREE awesome recipes here! The direct link to this blog is “LipglossLungesAndLUNCHES.com,” so I better live up to the lunches! Maybe you can even use one or all three of these recipes during this holiday weekend!
The reasons for these three recipes I’ve selected in particular is that Tommy has had me bring all three to work for various pot lucks, so they seem like good choices!
Ok, so the first two are to delight your sweet tooth! I made them at the tail end of round one of the 21 Day Fix Extreme, so I couldn’t eat them until after! I saved some and brought them home with me to Milwaukee to have during my time between rounds, but they did NOT travel well!
Here’s the before and after!
So sad! Anyway, here are the recipes for these!
I don't remember where I got the recipe, but I wish I could credit it!
Wash the strawberries, and cut out the cores. Save the cores to drink in your smoothies/shakes! You can even blend up the leaves, and they are still good! ;)
Mix the cream cheese, sugar, and vanilla until it is completely blended and somewhat fluffy. Put the mixture into a plastic bag, and cut the corner off, so that you have an icing bag (or if you have an icing bag already because you're a pro, use that)!
Squeeze the cream cheese mixture into the cores of the strawberries.
Dip the tops in the crushed graham crackers (or you can sprinkle it on the top, but it sticks better if you dip em)!
Keep them cold until you serve them!
Did you know that once you wash berries, they start to decay faster? Don't wash them until you are right about to eat them, and they will stay fresher longer!
A tip! I have a cutting board with a handle that pops up. It works great to prop up the berries while I squeeze the cheesecake mixture into them! Otherwise, a friend could help with this, too! Here’s a pic:
1 lb andouille sausage, cut into ¼ inch thick slices
A breakfast ham or two, cut into bite-size pieces
1/4 cup olive oil
1 cup onion, chopped
1 large bell pepper, chopped
2 cloves of garlic, minced crushed
1 box diced tomatoes, undrained
1.5 cups chicken stock
1/2 tsp dried leaf thyme
1 tbsp parsley (fresh is preferable, but dried will do in a pinch!)
1 tsp chili powder
1 large head of cauliflower
1 pound shelled, deveined and cleaned shrimp
Salt and pepper to taste
In a large skillet, heat the olive oil and lightly cook the sausage, ham and chicken over medium heat.
Once golden, add onion, bell pepper and garlic and sauté until onion becomes translucent.
Transfer items from the frying pan into a large pot.
Add diced tomatoes, chicken broth, thyme, parsley and chili powder and bring to a simmer.
While the mixture is simmering (you’ll want to let it go for about 20 minutes, uncovered, stirring occasionally), place the cauliflower in a food processor and shred until it becomes the consistency of rice.
Add the cauliflower “rice” to the mixture and simmer for another 15 minutes until tender.
Add shrimp and simmer for another 5 minutes.
Add salt and pepper to taste and adjust other spices as needed. Serve piping hot. Serves 6.
I use chicken thighs instead of chicken breasts, because it's more primal - fat is delicious and good for you! I use tomatoes in a box/carton instead of tomatoes in a can, because I have read that the chemicals in the canned tomatoes are bad! I add ham and extra shrimp to make it extra delicious!
24 days ago, Tommy and I embarked upon a new journey, and it is that of the 21 Day Fix Countdown to competition program.
Have you heard of it?
I wrote a blog a while ago about the 21 Day Fix. Some time after that was created (and wildly successful), Beachbody upped the ante and came out with an extreme version of the program, with significantly harder workouts, and a more intense nutrition program (actually, a choice of two nutrition programs).
Here is a video from Beachbody about the program:
One thing that people are fearful of when I tell them about the 21 Day Fix or 21 Day Fix Extreme is that they will be hungry. I ASSURE you that is not the case!
Like I mentioned above, there were two different options as far as the nutritional programs are concerned - the “Extreme” plan (which is the normal way to do 21 Day Fix Extreme) and the “Countdown to Competition” plan, which is the more extreme version, which is modeled after the diet of someone who is preparing to compete in a bikini competition.
Because we wanted to push ourselves to the limit, we did the Countdown to Competition plan, which was a carb cycling/carb depletion plan. It consisted of two days of a lower carb diet followed by one “extreme” day, which basically had less fat, but more carbs and fruit.
Here is what I ate/drank over the course of one “extreme” day:
What you’re seeing: mashed sweet potatoes with cinnamon on them, a pint of organic blackberries, organic (purple!) cauliflower from the Palo Alto farmer’s market, a can of tuna, a peach, some slivered almonds, and some 99% lean turkey breast with hot sauce on it. Next picture has a bag of greens on it! And in the bottom picture, a serving of Shakeology with half an avocado! Not pictured - a teaspoon of coconut oil, and TONS of water and tea (you are welcome to drink coffee, I just choose not to because I don’t like the taste)!
As I mentioned, that is one of the “extreme” days, which could be your every day if you did the program. It is also important to note that I am eating the least possible on the plan because I am already small. Tommy ate WAY MORE than me, because he outweighs me by about 40-50lbs!
I will try to get a photo of my food on a “countdown to competition” day and update this, and see if I can get each of the days’ food photos for Tommy. =)
It is important to note that you don’t have to eat exactly what I ate. We switched up our veggies, fruits, carbs, and meats all the time throughout the 21 days. There are lots of options!
While the main component that stands out for this program is the nutrition guide, the workouts are pretty amazing and really hard! Each workout is 30 minutes long, with the exception of the 10-minute hardcore (which is self-explanatory)!
Here’s the schedule:
Day one: Plyos
Day two: Upper Fix (upper body strength training + 10 Min Hardcore (abs/core)
Day three: Pilates (with resistance bands!)
Day four: Lower Fix (leg day!) + 10 Min Hardcore
Day five: Cardio (with weights & resistance band)
Day six: Dirty 30 (strength interval workout)
Day seven: YOGA (Ahhhhhhhhhh. YAY!)
Now onto the results! Tommy’s were way more amazing than mine:
Here are his measurements:
185.5lbs to 174.5lbs
Chest: 38″ to 40″
R arm: 13.5″ to 13.75″
L arm: 13.75″ to 14″
Waist: 33″ to 32.5″
Hips: 36″ to 38.5″
R thigh: 21″ to 22.5″
L thigh: 21″ to 22.5″
Here are my results:
And my measurements:
132.5 to 125.5
Chest: 35.5 to 34″
R arm: 10.5 to 11.25″
L arm: 10.75 to 11.25″
Waist: 29 to 27.5″
Hips: 36.25 to 36.5″
R thigh: 19 to 21″
L thigh: 19 to 21″
As you can see, with the exception of my breasts (haha - dang it!) we grew and shrunk in all the right places!
Since we are accustomed to a high fat diet, we were concerned that eating low fat (albeit natural low fat) and being at a constant caloric deficit (although we are not counting calories, just using the containers) that we would shrink everywhere, including in our muscle mass, but our measurements seem to prove otherwise, most likely thanks to all the lean protein we were eating!
Just prior to this program, we moved from Milwaukee to Mountain View, and our fitness levels had declined significantly - we weren’t working out as much, and we were trying LOTS of new restaurants the Bay Area has to offer! I feel like this program quickly got us back to where we were before we left (although Tommy may even be in better shape than that!). We are doing the program again to push our bodies even further - today is day one! We took two days off to make sure that our metabolism didn’t slow down from being at a caloric deficit (which we don’t believe is the healthiest answer) and to eat foods we missed while following the strict plan! In fact, Beachbody does not recommend that you do this program over and over without taking breaks, and I agree - it just wouldn’t be healthy. It’s all about moderation, not extremes!
I am eager to see what will happen with round two. After, we are going to experiment with making this a little more primal (i.e. fattier meat choices), and to see what wiggle room we will have to keep our six packs AND our social lives (wine, eating out, having food with salt, etc). We are going to work to make a plan that uses portion control ideas (similar to the original 21 Day Fix) but with a healthier overall approach. =)
Some things - I wouldn’t recommend this to everyone. It is intense (hence the word “extreme”), and I believe it would be hard for a lot of people to follow. I would recommend the original program to anyone - and if someone likes that and wants to kick it up a notch, then I would recommend this! Or, if someone wanted to do a bikini competition or photoshoot and needed extreme visual results, this is a great choice (or the 3-Day Refresh as an option if the person doesn’t have three weeks)!
Additionally, without a DEXA scan before and after (which we didn’t have the luxury of doing), it is not 100% clear what was lost and gained as far as fat/water weight/muscle. But I will say that I FELT very fit most of the time on this program!
Also - it is EXTREMELY important that you get enough sleep while doing this - you are putting your body through a lot of stress!
I had a completely different video planned to post for today’s Mandie.tv, but I felt a compulsion to stop the presses and do this one instead!
Since we moved last week, across the country, we did a TON of purging. It was a forced Spring Cleaning, of sorts, but even with it, I feel the need to do a bit more, for two reasons.
1. Even though we did go through a lot of our stuff, I still could probably live with less.
2. With packing up our kitchen before we left, driving across the country, and then being here with minimal kitchen supplies while we wait for the movers, we have done a lot of eating out at restaurants, and a lot of eating less healthy choices than we’d normally make! We had our first home-cooked meal last night (veal steak, fingerling potatoes, and bacon), and it was awesome!
I was listening in on a webinar a while back, and the person leading it said something profound: “You don’t have room for new, better things in your life if you don’t first get rid of the old things that hold you back!”
That hit me like a ton of bricks, especially since it can be applied to so many things!
*There’s no room for new relationships if you are holding on to one in the past.
* There’s no room for new awesome clothes (or whatever you’re into) if your closet is full of a bunch of old stuff you can’t use!
* There’s no room for six pack abs if you’re still holding on to the fat that covers them!
So here I am, with a Spring Cleaning Tutorial for today’s Mandie.tv that both you and I should follow!
In the video, I mentioned a couple different websites you may want to use to help out your Spring cleaning! I figure I should probably provide links to make it easier for you!
I feel awful that I haven’t shared this yet, because it is AWESOME and is something I have seriously been waiting for for years… BEACHBODY ON DEMAND!
You can STREAM workouts from ANY DEVICE! When Tommy got his new MacBook Air, he bought a disc drive just for this purpose, and he no longer needs it! Now, when we are in hotels and traveling, or even outside!
Right now, there are a ton of programs on there… Both full programs, and sample workouts from other programs. Also, if you have purchased a Beachbody program or programs through the Beachbody site, you can access those full programs as well!
Those are just some of the programs featured on Beachbody On Demand. Yes, there’s more!
This was super useful to me a few times already. The first time was before the launch, when they gave access to some of us coaches to beta test it. I did a few Turbo Fire workouts in different hotel rooms and gyms when we were out here to find an apartment! AND, even this past week, I propped the laptop up on my suitcase and did a workout, because our TV hasn’t been delivered yet in the move!
Here are a couple exciting things. If you have been thinking “Oh my gosh, I need this in my life! This is what I’ve been looking for!” Then you can click here to order!
And finally… If you are thinking “That sounds pretty cool, but I want to try it first,” there’s another sweet deal - a 30-Day free trial, which you can get with any challenge pack purchase (either those mentioned above, or any other program + Shakeology. Message me for details on that!). After 30 days, if you like it, you will be billed for your first quarterly payment!
As always, if you ever want help working toward your goals of fitness or nutrition, just let me know! It is my passion to help people follow their dreams and be their fittest, healthiest, and happiest selves!
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Ok… For the longest time, I have been meaning to write this blog, and today’s the perfect day for it.
People ask me all the time what Shakeology is and why I drink it.
The short answer is “It’s my dense daily dose of nutrition, and I drink it because it gives me energy and ‘has my back’ nutritionally.”
Ready for the long answer?
It’s a main reason why I became a Beachbody coach!
My coach, and now very close friend, Katie, found me on Twitter and Tumblr, raving (and sometimes ranting, when I was super sore) about P90X.
She eventually sent me a sample of Shakeology, and I have to be honest - it sat on my counter a long time. I thought to myself “Why are there so many grams of carbs in a protein shake” and “Shakeology - the study of shake? What a dumb name!” and let it sit. She kept asking me about it, and so I FINALLY begrudgingly tried it.
Soon after, I noticed that I was typing a billion words per minute, and was insanely happy and energetic. What the heck was in that stuff? All I knew was that I had to have it!
So here’s the deal - there are TONS of Superfoods in Shakeology! It’s basically like five trips to an exotic salad bar, minus all the not-so-good for you stuff that can go in salads.
Like I said, it “has my back nutritionally.” I normally follow a pretty strict nutrition plan that is based upon ancestral health, and JERF - just eat real food. I tend toward a lower carb, higher fat diet. Since I eat real food, and follow the primal/paleo diet, I would love to think that that should be enough to keep me going and healthy, especially since part of the idea behind paleo/primal is eating like cavepeople did. HOWEVER, to me, we are contending with much more than our ancestors did - more people in the population and crowding, more germs since we see so many more people, pollution, radiation, and so on! So, for that reason, I like getting extra nutrition! Plus, I am not perfect - there are definitely days when what I eat outside of my shake are not the most nutrient-dense choices!
I can’t guarantee that you will have the same feelings/results that I did when you drink it. The way I see it, it gives you whatever you were lacking, and I must have been lacking in B-vitamins, because that would explain the surge of energy!
My favorite personal Shakeology story - my stepdad. Here’s part one:
This made my mom call it “anti-shakeology,” since his hands stopped shaking! Of course, Marv still drinks Shakeology. And he doesn’t really exercise (working on that, haha)! Check out further progress…
And “boom” goes the dynamite!
If you’d like more information, I have some videos I’d LOVE to share with you that tell the store much better than my blog post can!
I apologize that this post is so long, but when I get talking about something that I am passionate about, I could go on forever, and Shakeology falls into that category!
If you’re still with me, let me tell you why I chose today to write this post. Next week Monday, the 16th of February, a coach on my team and I are hosting a 5-Day Shakeology challenge, and I’d love to have you join us!
This past Wednesday, I completed my third 3-Day Refresh. If the fact that I have done this three times since it came out doesn’t give you a review in itself, I am not sure what to tell you!
Anyway, I have to say that I LOVE the product! As you can see in the image above, I lost a few pounds and inches, which is awesome! I plan to always have one on-hand in case I am called for a last-minute bikini or lingerie photoshoot, just so that I can get rid of any extra water weight, as long as I have those three days!
But honestly, the best part is the way that my cravings for junk food virtually disappear. It has been a couple days, and you could unwrap a candy bar and put it on my nose for hours, and I would not eat it!
I don’t know exactly what they are excitedly piling on this poor dog’s nose, but it looks like something a dog would probably find tasty!
Anyway, needless to say, I am super happy with the refresh, and plan to do it quarterly, in addition to the aforementioned modeling situations.
If you are interested in checking it out, there’s a sale on it this month, where you can get the cleanse itself, as well as a month’s supply of Shakeology, for $140, which is just $10 less than Shakeology on its own! This deal goes on until 1/31/15. It may come back, so if you are reading this after January 2015, send me a message and we can chat about options!