Meal Prep Sunday: Batch Cooking

My oh my. Where did the last couple of months go?! I have been completely MIA lately trying to get a hold of some sort of 'balance'. Which means, less posting about healthy living. Holidays... you got me. While the holidays DID get my time... I didn't let it get my healthy living. Routines and the knowledge of how great it feels to eat well kept me on track. Can I get a 'whoop whoop' for progress!!

As the new year approaches, I want to focus more on cooking batch meals to help simplify our life, save money and maybe get a couple of minutes back into our day. Each week, it is my GOAL to post one meal that is an easy, healthy batch cooking option. But first... let's start with the basics.

What is batch cooking?

Basically, its preparing all of your meals for the week at one time. I focus on batch cooking all of my breakfasts and lunches for the week as this is where I need to save time and also where I fall off track the most. When the meals are in the fridge, packaged to perfect proportions and on plan... you are set up for success.

Why batch cook?

• Saves time. Need an extra 10 mins in the morning... you've got it. Need an extra 15 at lunch...BAM it's there. Take an hour or less and make all your meals for the week. Use your 'free' time to save yourself for when you are at your busiest. 
•  Simplify. Take the thought and confusion out of "what do I eat" while standing with the fridge door open, hoping a great idea for a meal will come through. Plan ahead, make ahead, simply, reduce confusion.
• Success ahead. If its already made, you will be less tempted to cheat. PERIOD.

How do I batch cook?

First, plan out your weekly meals according to your macros. For us that use the Beachbody 21 Day Fix containers, you will plan your days and meals based on the number of containers you get, that match to you goals. I try to make my breakfasts and lunches similar throughout so that I can batch cook or assemble them on Sunday. It doesn't have to be boring

Second, head to the store with your list in hand. ONLY buy what's on your list. This alone will save you on your grocery bill. 

Third, start to cook. I like to start with what takes the longest first. 

1. Cook your rice. I use a pressure cooker to save time.
2. While rice is cooking, put your chicken breasts in the oven. I don't eat chicken, but Chris does so, in it goes. 350 bake for 15-20 mins. Season before baking.
3. Cut up all of your veggies.
4. Start to assemble your meals into containers. 

Got it? 

Here is a simple lunch to make this week. For us 21 Day Fixers out there, this is one red (chickpeas), two greens and an orange. This recipe was adapted to fit 21 Day Fix from the Garden Grazer.

Greek Chickpea Salad

• 2 cucumbers
• 5 roma tomatoes
• 1 green bell peper
• 1/2 red onion
• 15oz chickpeas

Dressing

• 4 tbsp of olive oil
• 4 tbsp of red wine vinegar
• 2 tsp of oregano
• 1/4 tsp of salt

Steps:

1. Cut up all veggies. 
2. Place in separate container. For each container:
• 1st green container (1 cup)
• 3/4 roma tomatoes
• 1/4 red onion
• 2nd green container (1 cup)
• 3/4 cucumber
• 1/4 green bell pepper
• 1 red container (3/4 cup)
• Chickpea
3. Mix all dressing ingredients into small bowl. Stir to combine. For each container:
• 1 orange of dressing
4. Stir to mix throughout. 

And you're done! 

Sweet Potato Black Bean Dinner

Every so often, my hunny surprises me with a request. This time, a request for a meal I made him when we first started dating. At the time, I was nervous to cook for him. Used to cooking vegan, healthy meals, I wasn't sure if he would like some of the *interesting* combination of foods that I was used to whipping up in a hurry. Alas, I had found myself in a pinch, we had all the ingredients and I took a shot at an old favorite and he loved it. <Score>

So what was it? Simple, a baked sweet potato with an applesauce/peanut butter mixture with black beans on top. All simple ingredients that are staples in the pantry. I found this recipe via the Happy Herbivore Meal Plans that I used every week while I was a vegan in Minneapolis. I love her ability to use simple ingredients to create delicious healthy meals. This one comes from memory now and is perfect for a quick meal in a pinch. It's not expensive, easy to make and very filling.

Sweet Potato Black Bean Yumminess

(Serves 2)

• 2 Sweet Potatoes
• 1 can of Black Beans
• 1/3 cup of unsweetened applesauce
• 1 tbsp Peanut Butter

Notes: Ingredients on the applesauce should read only apples. No added sugar in any form. Secondly, the peanut butter ingredients should only read peanuts. No added sugar or oil. 

Directions: Bake your sweet potatoes 375 for 2 hours or using a pressure cooker. Combine peanut butter and applesauce in a small bowl. Mix well. Take your baked sweet potatoes. Slice in half. Pour half of your applesauce/PB mixture onto potato, then top with 2/3 cup of black beans. VOILA. You're done! 

Nutrition Facts: I would recommend this to someone who is looking for a healthy, clean eating meal. If you are on the 21 Day Fix, this would equate to 2 yellow (sweet potatoes), 1 red (black bean), 2 tsp (PB), 1/2 purple (applesauce). Total Calories (375 calories, 20 g of protein, 9 g sugar, 16 g fat)

Enjoy!

Black Bean, Corn Tomato Salsa

Need a quick appetizer to bring to your next tailgate or party? This one has been my 'go-to' recipe and its always a hit. It's quick, simple and inexpensive. Check. Check. Check. My favorite part of this dish is that it can sub as a meal if there is nothing else available to eat. A little security JUST IN CASE there is nothing at your party that fits your clean eating goals.

Tomato, Corn, Bean Salsa

• 2 cans Black Beans
• 1 can White Corn
• 1 can Yellow Corn
• 4 Roma Tomatoes
• 1/2 Red Onion (optional)
• 1/4 cup Cilantro (minced)
• 1/2 Lime 

Rinse black beans and corn then throw it in a large bowl. Dice tomatoes and onion...you know the drill, throw it in that bowl. Mince cilantro, squeeze that lime and throw it in. Stir it all up and VOILA. You've got a healthy appetizer ready to go. 

What to add on or switch it up? 

• No time to chop? Use Rotel as a substitute. It will add a nice spice to go along. 
• Add avocado. This adds a nice creamy texture. 
• Pair with guilt free chips for a healthy snack OR Tostidos Lime Chips if you are okay with some extra calories.

21 Day Fix Calculations: (1 cup for 1 serving)

• 1/2 Red
• 1/2 Green
• 1/2 Yellow
• Pre-measure and put into a side bowl to stay on container goal. 

 

Enjoy! 

That Scary Bikini

Ever let something control you when you know that it holds no value to your life? I found myself there last night. Chris kept telling me that I was in another place... and I was. I didn't want to be there, but I couldn't find my way out either.

I kept telling myself (and I believe to the core all of these): You are beautiful, confident, fit, LOVED, in the best shape of your life. I am comfortable in my skin like I never thought I would be and YET, here I was in this space of negativity towards myself. Why you ask? You see, we have a cruise coming up and well...

I didn't think I was ready to wear a bikini. 

Say WHAT? Jennifer, seriously. Bring it all back. You're letting a bikini throw you over the edge of being excited about your vacation. I mean I laugh thinking about it, but its true. How can this one little thing send me over the edge? After all, I'm confident, smart, beautiful, and loved. My mantras on self love are on point. Ya heard?!

All week I have been focusing on self love with my challengers as I know and LIVE the personal experience of having to lose the weight BOTH physically and mentally. Mentally, I still see the 190 pound girl who yo-yo'd her weight for 29 years. But truthfully, I needed it more than my challengers.

So, last night, I took a long hot bath to relax and regroup, phone in the kitchen. Just me and my thoughts. There I decided...screw it, I'll just return all of my new bikinis and buy a tankini. THERE. FINAL. NO MORE beating myself up for not being perfect. Humph. I WON.

But I woke up this morning and thought, WAIT... I look great. Yes, Jen.. YOU ARE NOT PERFECT. Shut the front door. Embrace it. I made myself go and put on that scary bikini and SURPRISE... I was ecstatic with what I saw.

I saw hard work and pride staring back at me. 

Why do I share this? I know that I am not the only one who struggles with getting in their own head. It doesn't have to be a bikini or a piece of clothing. But I ask you...

What is holding you back? 

Answer that honestly. First embrace it. Acknowledge it and let it be. Then attack it full steam ahead. Life is TOO SHORT for us to be concerned about things that don't mean anything.

I smile now because I conquered that fear. Just because I am a coach doesn't mean that #1 I have to have 6 pack abs or #2 that I can't struggle with myself as well. I try to be as honest as possible as after all... we are REAL PEOPLE. I do have Chris to thank for talking me through my crazy. It happens to the best of us. :) And now... here's the pic. I was genuinely surprised.

18 months of hard work. That EXCITEMENT says it all.

If you are ready for your own transformation story, I have a group starting September 28th. I will teach you EXACTLY what I did to lose the weight and keep it off. No yo-yo dieting for me any longer.

We practice self love, embrace real food, and conquer workouts. 

Join us! Only taking 5 people this go around so that I can focus on each person individually. Email me at healthylivingjen.com or fill out the application below.

Happy healthy living to all of you!

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Tailgate Clean Eating

Football season is back in session and I am a happy camper. Nothing can quite describe the feeling of hearing that fight song play before the game surrounded by 90,000 of your closest friends. I'm hopeful for the upcoming season for both my Saints and LSU Tigers. We're headed off to LSU today to tailgate for the first game.

Do you love to tailgate? I know I sure do. Daquari in hand, good food on the table, friends to talk to... oh wait...new lifestyle, new tailgate? Can it be so? It's not as hard as it seems. You can still stay on your clean eating plan and tailgate with good clean eats.

Here are some great alternatives:

• Grilled Chicken instead of Fried Chicken
• Grilled Veggies
• Red Beans and Rice in a Slower Cooker with Brown Rice
• Guilt Free Chips
• Salsa (Store bought or homemade)
• Corn and bean salsa
• Guac-Faux Mole (From Protectivediet.com)
• WATER!!! You can do it and your body will thank you.

I encourage you to try this way of eating next tailgate. It will take some will power...okay a lot of will power, but you will be so thankful the next day that you ate clean, stayed on track and was kind to your body!

Here are some pics from our last tailgate.

Eating Clean- Tailgate Style

Real Food? YES!

If you like these tips and want more, I encourage you to join our next challenge group where we learn how to make this clean eating thing a way of life. Email me at healthylivingjen.com for more information.

Why Not You? Build Your Dream

This week I've done a lot reflecting on becoming a Beachbody Coach and the overwhelming feeling of being SO grateful. I am so glad I made the uneasy decision to jump in and GO FOR IT. Becoming a Coach has been the most fulfilling 'job' that I've ever had. It doesn't even feel like a job. I wake up each morning excited to check in with my challengers, excited to workout, excited to get the day started. If you ever have dreaded getting up to go to a job each morning, this is NOT it.

Here are my Top 4 Reasons that I LOVE being a Beachbody Coach:

• It holds me accountable. There is no better motivation like knowing that you have 10 people looking to you for support and accountability. If I don't workout, then my challengers are going to think they don't have to workout and let's face it, we both need to workout. Coaching means leading by example which is the extra push that I need to not skip, to not have that bag of chips, to stay on track. My challengers give me more support than I give them. Period. 

• Helping others. There is no better feeling than sharing your story and inspiring others. Just today, I had a challenger who got into her pre-momma jeans after 3 kids. CRAZY. I am not a trainer, I am not a nutritionist, but I do know what I have done to lose the weight and keep it off. Teaching that to others is awesome. I don't want anyone to struggle with their weight like I did. If you are, reach out to me and let's talk! 

• Savings Account Builder. In just three months of being an active coach, I have been able to put $1,200 into my savings account. Last month (month 4), I was able to pay for all of my household bills. This is a business that is completely viable. My goal is to save my entire corporate check and live off of my Beachbody income. I am on track to do this by January. Six months into the business and I will be paying for my all of my expenses with this LOVE of a job. If you can even call it a job. 

• It's up to ME. You can make your business as big or small as you want based on the time and effort you put in. I work my business before 8am work time, a little at lunch, and then for 1-2 hours after work. That's 2 hours a day to build a business. What I love is that you hold the cards of YOUR business. Just think, what can a couple of extra hundred dollars a month do for you? What about $500? If you just want to pay for your Shakeology or if you want to stay at home full time with your kids, both are possible. Want to take a week off, that's up to you. You hold the cards to your business. You make the decisions. You make it happen.

If this is something that sounds interesting to you, I invite you to join my team, Team Healthy Living. We are running a Sneak Peek starting this Tuesday. If you would like more information, then please fill out the application below and I will contact you within 24 hours to talk through your application. 

I am so excited to hear from all of you who are interested in this opportunity and who have this deep down fire to change lives and work from home. I will teach you exactly what I have done to be successful! I have never been more happy and content in my life and a huge part of it is due to what Beachbody has brought to my life. I want to share and teach this to everyone who is interested. It's up to you! 

Fill out my online form.

"Getting Back to Self Care" Accountability Challenge Group

Let's get personal. Over the last year, I have been able to successfully get the weight off and keep it off. That's 30+ pounds of excess baggage that is no longer there. It wasn't easy and it took work. There is no sugar coating that. I am without a doubt in the best shape of my life, including those days in high school where I was the Captain of the basketball team. More fit than I've ever been, thinner than I have ever been so why is it that each day I still wake up and often one of the first things I think to myself is --> "Is my belly hanging over". Say what. Craziness here. Let's be real, this is not healthy. I wish I could shake myself because deep inside I know that this is NOT IMPORTANT to who I am at the core, but there it is. Hate talk first thing in the morning to myself. It's a habit that I developed far too long ago and is a habit that I would like to very badly break.

While I have come so far in learning to love my body and on the surface I truly do. I love being able to walk more confidently in public. I love not having to worry about whether something will fit. Well actually I now worry that I need to buy new clothes because they are getting too baggy, but the 90's are coming back right. ;) But if I was to strip all that away, I still have to talk self love to myself consciously every day. When I say something unkind, I make myself say something kind right back as a counter. It is my daily practice and daily struggle. While I know that my worth is not defined by how much I weigh or whether my jeans are tight, I ultimately am still there. I know that I am not the only one who struggles with this mental exhaustion, so let's tackle it together. 

We are our worst enemies and harshest critics. So here's what I'm thinking. I'll be hosting an accountability group where we will focus on clean eating, fitness, nutrition and self love. For 30 days, here's what we will do:

1. Practicing Self Care & Love: Each day we will work on a becoming better mentors of our body both mind and body. There will be assignments for us to complete to help teach us how to better body images and how to practice self love for the remainder of our lives. Being kind to ourselves as we would be to our best friend. 

2. Clean Eating: This is vital for creating a happy healthy body. Good food in... happy thoughts out. We'll learn how to eat clean, what it means and what porportions are correct for our body. This is the foundation to a healthly life body and mind. 

3. Workout: Believe me, working out naturally brings you first love. First, it simply makes you happy. Endorphins start to flow and happy dances start to happen. Accomplishing an extra rep or going an additional minute in a workout also makes you proud of yourself. There is no better feeling than being able to say, "WOW. I did that". Believe me, you'll be getting stronger and fitter and it just feels amazing. The extra room in your clothes is the icing on the cake. 30 minutes each day is what I'm asking. 

6. Shakeology: Each day we will drink our Shakeology. It is going to boost your immune system, give you the energy you need and the nutrients that are vital for your body to function at optimum health. It will help you fight cravings, keep you full and become the one meal you look forward to each day. If you want to learn more check out my post here. 

7. Accountability Group: It's so important to have a system to help keep you accountable. This challenge group will be just that. We'll hold it on a closed facebook group where only me as your coach and your fellow challengers will be able to see our posts. I always find that when I'm part of a challenge group, I am better at staying on track consistently because I have my fellow challengers to report to. In my last group 5 of my challengers lost between 5 and 8 pounds in 21 days and we're here for 30. It becomes a great support system to hold you accountable and keep you motivated in a friendly supportive atmosphere.

This September I want to start to work on that while also working on us becoming the healthiest versions of ourselves with clean eating and fitness. I will be hosting a different type of challenge group this September. This upcoming month we will focus on challenging our mind and our hearts to view ourselves with light and love. It's just not all about the weight, it's also about creating loving, kind hearts and minds along with it. Be kind to yourself. 

If your interested in joining us, please fill out the application below, message me on Facebook or email me at jennifergunnell@gmail.com. 

I so look forward to having you in our group. 

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Fixate Review: Zucchini Spears

Last week I got my very own copy of Autumn Calabrese's new cookbook "Fixate". If you don't know who Autumn is...she's the creator of the fitness program 21 Day Fix which has helped me get in the best shape I have ever been in. For me, what is key to the program is the nutrition aspect that includes portion control containers which take the guess work out of the questions "what's for dinner". It's so simple, if it fits in the container and is the right food group for the container it goes!

It's here! 

I've been following the container system for over a year and highly recommend it for everyone. If you are having a hard time figuring out how many carbs/proteins/fats you are supposed to have... this is the system for you. After a year, I have some pretty good 'go-to' recipes but it was starting to get a little stale in the house. So, when they announced the new cookbook I was excited to try some out. 

Over the next couple of months, I'll review recipes from the book to give you a guide on what's good, easy, and maybe what wasn't a huge hit. 

First one up... Zucchini Bake. 

This one makes 4 servings, about 10 mins prep work and then 20 mins in the oven. While its cooking you can do whatever, so very quick and simple to prep and make. It is both gluten and vegan free. One thing I love about these recipes is that it will tell you if it is gluten, vegan, vegetarian or paleo friendly. So you if you have any specific dietary restriction or goals it's all spelled out for your. For this recipe, it is both gluten free and vegan friendly. 

Lastly, it is 2 green containers and 1/2 blue container if you are following the 21 Day Fix plan. If you have trouble getting in your greens. This one is for you. 

This recipe has become a favorite of mine. It's simple and packs a lot of flavor. The recipe mixes several flavors in to create this complex meld of yumminess. Citrus, Parmesan, herbs and zucchini mix together perfectly. YUM. 

And its simple, mix your starting ingredients together... 

Then brush on your zucchini spears...

Bake for 15-20 mins... 

And voila! The perfect veggie side is ahead. 

These were a hit and I've since made them three more times. EEEK. When I like something I tend to over use it for awhile, but this one is so tasty, it doesn't even feel like you are eating healthy (but I assure you, you are). 

We paired it next to our healthy pizzas for a Friday night movie night of yummy eats. This one's a winner! 

Yum!

If you would like more information on joining my upcoming 21 Day Fix challenge group for support and accountability please complete the application here!

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Weekend Success

So, you've just started your fitness plan, you are eating healthy, it's day 5 and OH NO, the weekend is here. Now what. There are temptations galore. Not only do you have a night out with the girls or boys, your child has a birthday part and there is a brunch planned with friends on Sunday. I'm sure the question is going through your head, "how am I going to stay on track?"

Here are some tips to help you through.

Full week plan, including weekends,
on the fridge.

1. Get your mind straight. 

I've said it before and I'll say it again. If you aren't committed mentally, you will fall to temptation. So right now, this moment. Commit that you will stay 100% committed to your goals. When someone asks you if you want a drink, have your water in hand and politely deny. These two things help me when I'm nervous about staying on plan. First, tell a friend or significant other that you want to stay on track and on plan at the event you are attending. Give them permission to give you eyes or nicely tell you "no" if you are going astray. Have an accountability partner. Second, write your goal of staying 100% on plan this weekend somewhere BIG. I write it on my refrigerator white board. Nothing like seeing your commitment every time you pass the fridge. Sign it and commit to yourself.

2. Plan ahead.

If you are headed to a restaurant, go to their website and look for options that fit your clean eating plan. Ask for no oil, steamed veggies. I often order sides to get my meal just how I like it. Think outside of the box, just because its one way on the menu doesn't mean they can't make adjustments in the kitchen. Order what YOU want to eat, not just how the menu reads. You'll be surprised how satisfied you are after leaving the restaurant. Not only will you feel PROUD for being good, but you will also feel lighter and not stuffed. While everyone else is ready for their food comma to set in, you'll be up for more activity and fun.

Plan for the pool, Shakeology for lunch. Don't skip a beat.

If you are headed on vacation or to a sporting event, pack a cooler full of your favorite clean foods. Add in an extra snack just in case and eat from the cooler. Not only will this save money, but it will keep you eating the foods you love and know and won't leave you starving with only nachos on the menu. My cooler and I are great friends. She goes everywhere with me even to my parents house. You just never know when a trigger or craving hits. Having your clean foods there right with you will help you make better decisions. Every little better decision you make will add up in the end to a more healthier vibrant you.

3. Drink lots of water.

Staying hydrated will keep those bad decisions away. I promise. Always have your water bottle right by your side. At a restaurant, order water. You'll save so many calories just in this one act. Water, water, water. Dehydration often masks itself as hunger. Keep drinking and stay hydrated.

Checklist going out the house:
Keys, phone, wallet, sunglasses, WATER BOTTLE.
Home dude comes with you everywhere!

4. Act like its a weekday. 

Okay, so there is no 9-5 going on, but its still a day. Act like its the weekday and eat like you would during the week. Workout like you would during the week. Plan your meals out, follow your plan and treat this Saturday or Sunday as you would any other day. I have the same breakfast, snacks and lunches that I would during the week. Not only does it save brain power of figuring out what's there to eat, but I know that during those meals, I'm making good decisions for my body. Treat these two days as though it was a weekday. It's just a weekday that you get to spend with your family and friends with a little more fun. ;)

Workout just like a weekday. 30 mins is all it takes.
You will thank yourself when you finish. Promise.

Just remember that you are not depriving yourself of life. Often we think that because we aren't indulging we aren't living, when it's completely the opposite. By not indulging we are giving ourselves life! Not only will we live longer more fulfilling lives, but we will also feel lighter and less bogged down by that heaviness that comes with bad eating choices both mentally and physically. Choose well this weekend and let me know how it goes.

If you would like more information on joining my challenge groups, please fill out the application below.

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Blackberry Chocoloate Shakeology

Ready for a change up from your "go-to" Shakeology recipe? This is a guaranteed hit! I was a little worried about putting blackberries and chocolate together, but though, hey why not. Let me tell ya...I was overwhelmingly surprised. It was CRAZY DELICIOUS. Definitely worth a shot while blackberries are inexpensive and in season. :)

Oh and did you know that blackberries contain 50% of your daily Vitamin C needs! Cha-ching!

Summer Time Blackberry Chocolate Shakeology

• 1 scoop Chocolate Vegan Shakeology
• 1 cup water
• 1 cup almond milk (or your favorite milk)
• 1 ice
• 1 cup blackberries

Thow it all in your Nutribullet or blender and GO FOR IT. Yumminess + dense nutrition is soon to come. 

Want to know more about the greatness that is shakeology? Check out this post. Truly, this was a life changer for me.

Nutritional facts: 257 calories or 1 red, 1 yellow, 1 purple

Enjoy! 

Cize it Up- Fitness Program Review

I have to tell you... I am so giddy on the inside about starting this program it is scary. LOL. Home girl over here CANNOT dance. I mean...I've got a pretty good bounce rhythm going but that's where the moves stop. But I LOVE to dance... so Shaun T just launched this new workout program that is aimed to get you in super fantastic shape AND he vows to teach you how to dance...this could be epic.

Last week, I gave one of his workouts a try before it launched this Monday. Beachbody had one of his workouts from the program streaming on Beachbody On Demand and lucky enough for me...I have On Demand. So workout party commences.

It was so much fun, so much fun that the 45 mins flew by. At about 15 mins to go, I literally thought, "awe man, it's about to be over". No one says that about a workout... but let me tell ya, I was a sweaty mess after, sweaty smiling mess. Effective. Fun. Winner.

Warning: You will be dancing in the kitchen with your new moves. Significant others be warned. ;)

Cize is meant for people who want to get fit, improve their cardio but don't want to feel like they are working out. The workouts are anywhere from 35-40 mins long. Shaun T teaches you step by step the moves. He'll teach you four moves strung together, then repeat it. Then add on another, then repeat, then another, until you have a 2-3 min choreographed routine to crazy fun music. I challenge you to do one of these workouts and not to have a BLAST...it's simply not possible. Too much fun before 7am. ;)

I'll be starting a challenge group JUST for this program starting August 2nd. I just bought mine and I seriously can't wait to get started. If you want to join, please email or message me on facebook. jennifergunnell@gmail.com

Within our group, I'll be providing daily support, motivation, meal plans, clean eating tips and answering any questions you have as well as providing any additional support you might need. I'm here to see you succeed and will do anything that's need to get you there. But you have to want it.

Are you ready to CIZE?

21 Day Fix Challenge Group Results

This June I made the commitment to stick to the 21 Day Fix with my challenge group 100%. Prior, I had been mixing and matching programs depending on my mood. Always using the 21 Day Fix containers and meal plans for my nutrition, but the fitness program was a free for all. Mainly PIYO, a little running, some yoga, and some more PIYO. But this time, I was going to pretend like I was a brand new challenger.


I took my pictures on Sunday, made my meal plan from scratch, prepared my meals and was pretty excited about going all in. No cheat meals during this 21 days either. No 80/20 rule, just strict clean eating, lots of water, shakeology everyday, and the fitness workouts according to the fitness plan. Truthfully, when I first did the program last year when it came out, I completed the first video and was SO sore the next day...no the next four days that I gave up on the fitness section and just did the nutrition portion. So really, the fitness DVDs were completely new to me and that was super exciting.

Oh and did I mention that the first week I was headed to San Fran for a business trip. I was sure to be tested.

So Week 1 was on June 1st and it went great. I heavily relied on my challenge group to push me through. I just couldn't let them down and truely we were all in it together. Everyone has their own hard reasons that they can't get in that workout, why nutrition is hard to stay on track. But they were finding a way to push through which mean that I needed to find a way to push through too.

One of the most important aspects of finding success is planning your day prior to starting. For example, if i know that I have an 8 am meeting where I need to be dressed and then dinners at night, then I'll wake up early and get my workout in then. 5:30am comes early, but trust me, you will thank yourself when you finish. Trust me. Workout is checked off the list and then you just have to focus on nutrition.


Okay, let's talk about the fitness DVDs. Each are thirty minutes long which is AWESOME. It starts with a 3 minute warm up that is the same each day. Then leads into Rounds of exercises. Depending on the day you could have four rounds of two moves each. Then you repeat each move twice. Or it could be 5 moves for two rounds, repeat each move twice. What I love about the workouts is that mentally they are SO easy to get through. By Round 2, you are already 10 mins in and almost to the halfway mark. Then right when you think you can't push any farther you are 20 mins in and well...then you only have 10 mins left so you HAVE to finish right. Then its done. You're dripping with sweat and on a high of endorphins.

The moves are accessible for all levels for fitness. If you are a beginner, there is a modifier that is right next to Autumn to simplify to the moves so that you can get fit at and grow stronger and be good to your body. I urge you that if you are a beginner that you follow the modifier first. Then if you feel like you can do more, move on to the full moves. I say this as this is what I should have done last year. Instead, I went gun-ho the first day and completely over did it and then psyched myself out. You here me?! Listen to your body.

Change your perspective.
Change your life.

Now if you are already fit, this is great for you too as you can really go full speed with all the moves and get awesome results. I did several of these workouts in my hotel room with little space and no equipment. If you put your mind to it, you absolutely can ROCK this program.

If your curious about the nutrition part of the program, please see my previous posts on the containers. These are GOLDEN and simplify all the guesswork about portion size, how many carbs, protein, fats should I have, etc. It's all there simplified in an easy to complete way.

Day 21. Final Day of the 21 Day Fix Results. 

So what were my results. Well, I really was nervous to take my after pictures because I wasn't sure if I had any results. The first week I lost 3 pounds; second week was down 4 total and then by Day 21 I was still at 4 total. So, results, but not what I was used to. Then I put the pictures side by side and I saw it. RESULTS. I am transitioning in the weight loss stage of my journey to the toning stage of my journey which means the pounds lost are slowing. This is because while I am losing fat, I am gaining more weight in muscle. So this is going to look different on the scale but GREAT on your body.

I'm pretty proud of myself for sticking through the program. My challenge group pushed me harder than I had been pushing myself and I am so grateful for them. They are an extremely inspiring bunch of ladies.

Day 21 Front View. Truly shocked to see these results. 

Moral of this post is TRUST YOURSELF. Give it your all, follow the program and you will see results. While it is as simple as that, the 21 days for sure tests many of pressure points. That's what is great about 21 days in forming a habit. You are going to experience the many reasons to stop or cheat, getting through those will not only make you stronger but will help get you to that bigger goal.

If you are interested in joining my next 21 Day Fix Challenge group, please drop your email below or message me on facebook and I'll share with you all the wonderful details.

Wishing you a happy and healthy life,

Healthy Snack Popcorn

I have a confession. I LOVE popcorn. I mean LOOOVE popcorn. Chris makes fun of  my popcorn habit at night but, I'm pretty sure I was raised on after dinner popcorn sessions. I'm not talking one bag for the whole family, oh no, we EACH had our own bag of Butter Lovers microwave popcorn. That's 400 calories right there, plus some chemicals and preservatives added in for good measure. The grandkids now know Grandma/Grandpa's house as the popcorn house. As soon as they get settled, no matter what time of day, the question inevitably comes, "can I have some popcorn?". It's cute and endearing, but not so healthy for us adults.

I have the snacking gene. I love to eat little finger foods full of crunchies so I had to find something that would fill this eating habit/motion/love. My sister showed me this neat trick of buying popcorn kernels, a brown bag and a microwave to get oil free, chemical free popcorn. Brilliant right?

Popping:
You'll need two things. 1. Brown Bag and 2. Popcorn Kernels. You can find a big bag of kernels in the grocery store for cheap in bulk. Buy the store brand. Making the popcorn is completely simple. You'll put two handfuls of kernels into the brown bag. Then, fold the top of the bag down one fold. Last step, place in microwave and press the popcorn regular button. That's it.

Seasonings:
My favorite is simple salt and cracked pepper, but you have so many options. Have fun.

• Spicy? Add cayenne and cracked red pepper
• Tangy? Add yellow pepper
• Mexican-y? Cumin and chili powder. 

Use your imagination and add you favorite toppings. 3 cups of popped popcorn with no calorie seasonings like the above suggested is about 100 calories. So, this is the perfect snacky food for you to munch on when you get the snacking bug or for your next movie night. 

Cucumber Tomato Summer Salad

The other day I was looking at the 8 cucumbers we had just picked from our garden and thinking to myself, "goodness, what am I supposed to do with all these cucumbers". Well, I gave a lot away, but then I remembered this very basic delicious salad that I grew up on. So, I started cutting up my cucumbers and tomatoes and Chris stepped in to suggest an easy vinaigrette salad. So, he whipped it up and BAM, we had a healthy veggie side for dinner. This is great for parties or potlucks as well. Healthy, filling, and quick... my kind of side dish. 

Tomato Cucumber Salad

• 2 Cucumbers
• 2 cups of cherry tomatoes (or other tomatoes)
• 1/2 onion chopped (optional)
• 1/2 avocado cubed (optional)

Vinaigrette 

• 1/4 cup of vinegar
• 1 tbsp of vegannaise (or lite mayo)
• cracked pepper to top

Directions:

1. Ready for this...chop and combine <Rocket science, I know!>
2. Vinaigrette: Wisk all 3 ingredients together.
3. Combine and toss. Chill before serving. 

Dinner for 2. Served.
2 reds, 2 greens. 1 tsp.

Easy enough right?! This will be on the menu next week. :D Gotta get it in while cucumbers and tomatoes are in season and in their peak. 

Meal Planning on a Budget

Everyone is watching their pennies right? I know we are. Recently, I made it my mission to cut down our grocery bill. We were so used to just buying what we wanted when we wanted that it was getting out of hand. Then, I'd find myself throwing away SO much food. Seriously, it pains me to throw away good, clean food. UGH. Changes had to be made. So, last month I started recording our grocery  bills. The biggest change was our breakfast/lunches which I slimmed down and bought in bulk. No more, 'oh maybe I'll have bell peppers, how many should I buy...hmm... let's just throw 4 in the basket'. NO. Now if bell peppers (insert food name) is not on the list... I don't buy it. Simple right?!

Step 1: Meal Plan

Each Sunday (or Monday if I'm lazy), I will right out a detailed plan for myself and for all of our dinners. Chris doesn't eat breakfast or snacks so I really on need to worry about lunches and dinner for my love. Me on the other hand... I like to EAT...like ALL THE TIME. So, I plan out breakfast, lunch, dinner and snacks. Here is a sample of my meal plan for last week.

First put in your activities, then plan around them so you won't be caught off guard. 

Tip #1 - Breakfast/Lunch Batch Cooking

Breakfast for the next four days. YUM-O.

Plan similar or the same breakfast and lunches for each day of your week. This helps take the guess work out of 'what's for breakfast/lunch' and I don't know about you, but I'm not much of a good thinker at breakfast and lunches I just want the fastest thing. Having it all pre-made and in the refrigerator ready to go will help you stay on track for your clean eating goals and will also prevent "I'm STARVING" bad decisions. I have four Pyrex dishes that I use for each breakfast/lunch, which means I make four days worth of meals ahead of time. I find that this is about the life span of keeping the meal fresh so this timing works for me. Really its 5 days, bc I will make that day's meal while I'm making them.

Tip #2- Make 2+ Dinners Vegetarian

Each week, I will pressure cooker (or you could slow cooker) beans for us to eat. Every week is a new bean type (Black Eyed, Red Bean, White Bean, Lentils) to keep it fresh. We actually LOVE beans and they are so easy to make with huge taste/yumminess payoff. Plus, one pot will last us two meals. SCORE. Pair with rice and a salad/veggie and you've got your protein, carb and veggie in one easy meal. Fast and inexpensive and yummy. My kind of meal.

Step 2: Grocery Shop

Salad bases for the next four days. All set.

If you plan your meals out ahead of time, you have ALL the food right there on a neat list that you need to buy. DON'T buy anything additional that is not on that meal plan. This will help you stay on plan as well as on budget. Two important things we're after.

I usually do a Costco/Sam's run twice a month and a regular grocery store run twice a week or so. There is no reason you can't get away with doing one grocery store run a week, just buy everything on the list. :)

So here is how my week will play out:

• Breakfasts $2.01 to $2.45 (Parfaits- alternating fruit toppings) for 7 days = $15.83
• Yogurt- 6 oz a day = 42 oz 
• Chibani Greek Yogurt at Sam's $4.98 for 38 oz (Buy 3 for 2 weeks) 
• $0.83 per serving (6 servings in one container)
• Quakers Oatmeal at Costco $7.98 for 120 servings
• $0.07 per serving
• Frozen Fruit (Mango Mix $8.88 for 64oz & Cherries $9.28 48oz)
• $1.55 per serving (cherries) for 6 servings per bag
• $1.11 per serving (mango/pineapple) for 8 servings per bag
• Lunch $2.22 (Salads) for 7 days = $15.54
• Garden mix from Sam's or Costco $3.98 for 16 oz or 7 servings
• $0.57 per serving
• Cherry tomatoes from Sam's/Costco $5.98 for 32oz or 5 servings
• $1.20 per serving
• Healthy Ranch Dressing
• Tofu from Costco $14.99 for 14 packs of 12oz
• 1 week of Dressing needs two packs of tofu
• $0.30 per serving
• Spices already in kitchen. Estimating high end of cost. 
• $0.15 per serving

Got to spend my morning with this sweet nugget.
He watched cartoons, I made my meals.

For all of my breakfasts and lunches, I will spend $31.37 before tax. Not too bad! In a future post, I will talk dinners on a budget in detail, so look out for that post to come. 

If this is interesting to you, facebook or email me and we can chat. We learn this and more in the monthly challenge groups I run. If you're interested in joining, I would LOVE to hear from you. (jennifergunnell@gmail.com or fb: Jen Gunnell)

I'm always learning and building as each day/week comes. Would love to hear your suggestions/comments on how to improve or clarify. 

Lots of healthy love!!!