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Core De Force is AMAZING!!!! I am so happy to have been starting this program, it makes me SOOOO excited to wake up and KICK BUTT!!! Are you doing Core de Force? JOIN MY GROUP!
Ok so- When I went to make my meal plan, as always I had to Calculate my caloric intake which is STEP #1: page 1 in the Book: Your Weight x11= Calorie Starting Point, take your starting point and +400 = Maintenance Calories, then take your Maintenance Calories and -750 to get your TARGET Caloric intake
STEP #2 – Take the number in the last field above and look below to see which nutrition plan you should follow. ( I am following PLAN B @ 1659 calories and Chris will be at PLAN C with 1805 calories)
STEP #3 – Now that you know your PLAN from above. Now you can see the number of servings you need per day following the CORE DE FORCE Nutrition Plan. This follows the winning nutrition of 30% Protein / 40% Carbs / 30% fats which have been the fuel behind a lot of successful results.
You can track your daily nutrition with THIS GUIDE that can be printed for your use!
IMPORTANT Difference with the CORE DE FORCE Nutrition Plan!!
Here is the big difference:
The above plan and servings are considered your “BASELINE”. Keep that in mind as we discuss this next part…
On WEEK #2 – Add an extra FRUIT (Purple Container) serving every day
On WEEK #3 – Keep eating the extra FRUIT (Purple) and add an additional HEALTHY FAT (Blue Container) serving every day
On WEEK #4 – Return to your BASELINE serving from the above calculation.
Why this change?
I think it’s brilliant! According to the guide, as the workouts intensify, your body needs more fuel! Gradually increasing your calories with “energy foods” like fruit and health fats keeps your metabolism firing and plateaus stay at bay. When you drop those calories back down in Week 4, your body is primed to accept the deficit, which translates to killer results at the end of the program.
As we go through this together, I am looking forward to seeing what this change-up will do for us!
How many of you LOVE Pulled beef, but want a new or healthier version??? Well, I know my family loves pulled beef on Italian rolls… So, I thought I would try a “Pulled Chicken over Brown Rice” and it was PERFECT! Everyone loved it, even my two kids!
1. Add into Crock Pot:
- 4 Chicken Breast (Add Desired amount of Chicken in CrockPot)
- 1 large onion
- 2 stalks of celery
- 3 cups of Chicken Broth
- 1 tbsp of Garlic Powder (you can also use minced or fresh garlic)
2. Put on High for 2-4 hours of Low for 6-8 hours
3. Use 2 forks and pull chicken apart
4. Turn off and Let sit for 10-15 min to pull all juice together
-While Chicken sits, make your brown rice/quinoa!
You Can make with a veggie or not, you can serve on rolls or over rice or quinoa, you make it however you want for YOUR family =)
***This Recipe Made for 2 Adults, 2 Children, and had left overs for 2 adult lunches!
Today I want to share with you how to reorganize your kitchen, pantry and fridge so that success is not just simple and convenient but visually enticing!
The right tools in the right places!
Each tool that you use on a daily and even mealtime basis should be kept close to the area where you prep your food. I suggest having the following all in one drawer, plastic container, or cupboard for quick and easy access:
- Paring knife
- Vegetable peeler
- Measuring cup
- Food Scale
- Snack size plastic bags
- Plastic 1 cup size reusable containers
Warning: Open bags can lead to saddlebags. You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion. Here’s what I do: Repackage bulk snacks-say, raw almonds into baggies of 14 almonds. When you come home from food shopping take the time to divide up food by serving sizes. Use plastic bags or storage containers to organize your food into the right portions. For example, a portion size of pretzel sticks is 10. Put 10 in a little bag and put them in the pantry at eye level. This makes it simple for grab and go snacking!!!
A recent Cornell University Study found that we consume 90 percent of our food mindlessly. We simply eat because it is placed in front of us or because we’ve placed it in front of ourselves. It’s time to get conscious about what-and how much- we consume.
My suggestion is to open up your fridge and pantry. Then dump or donate anything that a well-tuned athlete wouldn’t eat. If that box of lucky charms for your kids is constantly calling your name, ditch it. Stepping into your kitchen shouldn’t be anxiety producing! Make it easier on yourself to make health choices by eliminating the temptation of poor choices.
Merchandise your food!
Food marketers play into our impulsive choices by paying millions of dollars every year to have name brand products placed on the right shelf at the right level. Why do you think all the sugary cereals are placed at your chest level on the shelves at the grocery store? It’s because that happens to be the eye line of a child sitting in a shopping cart. Clever!!!
So now let’s talk about placement!!! You can do this too with the same techniques in your pantry or fridge.When we stand in front of the fridge, we tend to grab whatever food takes the least amount of time to prepare and that “looks good.” The healthy stuff, like fresh produce, we hid in the drawer that’s difficult to get to and even easier to forget! So when you get home I suggest that you unload your groceries, clean and display your fruit in clear plastic containers or bowls. Place berries and raw veggies at eye level. You can even buy pre cut veggies if you don’t have time!!!
Arrange your greek yogurt near the berries and veggies. Store cottage cheese nearby as well. Place healthy whole foods at eye level near the front of the shelf.
When you are building muscle, hard-cooked egg whites are a great source of lean protein, and they’re easy to prep so they’re ready to go! Boil a dozen eggs on Sunday night, then peel and place them in a large storage bag. Now, all you have to do is remove the yolk, dice up your egg whites, dump some salsa in there and BAM! Or you can just eat your egg whites on the go whole!
Other fast protein sources to be stored at eye level include prepackaged tuna packets. Though they store well in the pantry, I keep them in the refrigerator. Who wants a warm tuna sandwich?
Now when you find yourself staring mindlessly into your fridge, you’ll see the stuff you should be eating! It’s washed, cut, enticing and ready to go!!
Replace this with that– Look in your refrigerator for regular staples. Now, do some soul searching and ask yourself if you’re willing to try a healthier alternative. Do you make the kids PB&J every week? Would they notice if you picked up sugar free or low sugar jam or jelly? If you don’t say anything…probably not! I love cheese but instead of buying a brick of it you can stock up on individually packaged string cheese! They are portion controlled and appropriately sized. I don’t have the time to look at the packaging to figure out how many ounces is a single serving.
What about trying lower sugar or organic version of many of your regular condiments? Ketchup now comes in all natural with no high fructose corn syrup, dijon mustard you can buy with no added sugar. I substitute sour cream with greek yogurt quite often. I also never ever cook with butter! Instead I use cooking spray or olive oil in a spritzer bottle!
If you are not sure which brand or version is better choice wise then use an app like Fooducate which allows you to scan the bar codes of two products and do a side by side self comparison. Each item is given a grade based on its nutritional content, which makes it convenient for quick decisions.
Most of the healthiest foods will be perishable and stored in the refrigerator. Once you have that in order, it’s time to tackle your pantry!First, let’s decide what you would go to the pantry instead of your fridge for! Well, often we go for carbs, something fast, something crunchy, something sweet.
That’s fine, but let’s create healthier temptations!Those foods that are lower on the good for you hierarchy can go in the hard to reach spaces!!! Way up high where you would need a step stool!I use the eye and chest level shelves to place the healthiest nonperishable items. Nothing bought in bulk ever stays in its original container. I open, repackage, and display those items in inexpensive containers like wicker baskets or square plastic storage bins. It keeps everything organized and makes choosing healthy so dummy proof that the foods almost jump into my hand.So here is what you can find on my shelves:
- Brown Rice Unsalted rice cakes
- Unsalted Raw Almonds, Cashews, Peanuts
- Instant rolled Oats
- Protein Powder
- Canned Low Sodium black beans
- Canned low sodium diced tomatos
- Instant Brown Rice
- Dried Fruit such as craisins, raisins, cherries
- High quality protein bars
Will you be able to find cake mix and cookies in my house? Yes! But you probably will have to move a few things around to find it!! Outta sight-outta mind!!!
Lastly, put things where people know to look for them. I basically stock the same stuff all the time. I maintain a list and check off what i need. But there is no mystery. No one is opening the pantry and expecting a sudden influx of cookies or chips. Boring? YES!!!! Intentionally!!! You see, if you never knew what you might get when you opened the pantry, you’d go there first!!! I don’t want my family to eat from the pantry. The pantry is where emergency foods live. Let’s face it, with few exceptions, just about everything in your pantry is processed! The healthy stuff is in the fridge!!!
Good luck! Don’t hesitate to message me for additional information or tips to help you get started with your own kitchen makeover!!!
Things to do right now to get started!!!
- Remove high fat, high sugar temptations from the kitchen.
- Survey the refrigerator for frequently consumed foods that can be swapped out by lower fat and reduced calorie alternatives.
- Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
- Arrange prep tools in an easy to reach place. The fewer steps, the better!
- Spring clean your fridge, make room for the fresh stuff.
- Divide snacks into individual servings and arrange in the front and center of the pantry!
21 Day Fix Extreme: Turkey Chili Recipe (makes 6 servings 1 cup each)
- 1 tsp olive oil
- 1 1/2lb raw 93% lean ground turkey (i used 99% lean- kids thought it was ground chicken)
- medium onion, chopped
- medium green bell pepper, chopped
- 3 clovers, garlic, chopped (i minced)
- 1 1/2 tsp cumin
- 1 tbsp. chili powder
- 1/2 tsp sea or himalayan salt
- 1/4 tsp cayenne (optional)
- 2 (15 oz)cans black or pinto beans drained and rinsed
- 1 (15oz) all natural diced tomatoes, no sugar added
- Heat oil in large saucepan over medium-high heat.
- Add Turkey, onion, bell pepper, and garlic; cook, stirring occasionally for 5-8 minutes, or until turkey is no longer pink.
- Add cumin, chili powder, salt, and cayenne, cook-stir for 1 min.
- Add beans and tomatoes (with liquid). Bring to boil. Reduce heat to low; gently boil, stirring occasionally for 15-20 minutes.
- Serve Warm!
1/2 Green, 1 Red, 1/2 yellow
3 healthy breakfast foods to help you lose weight
Today is Baking Ingredients: Swap out the bad for healthy!
I hope you enjoy your holiday’s without the guilt! Baking is one of my favorite things to do around the holidays! Need more tips and advice? Find Exclusive Fan only tips @ Facebook.com/mintonfitness don’t forget to “like” the page!
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How many of you LOVE sweets??? Tis the season for all of the cookies and pies! I am a sucker for cookies and sweets! I want to share a few of my favorite recipes for you to keep yourself in check this holiday!!!
Shakeology Nutty No-Bake Cookies
- 1 Cup of Chocolate Shakeology
- 1 Cup of All Natural Almond Butter
- 1 tsp. Pure Almond Extract
- 1 Cup of quick cooking rolled Oats
- 1/2 cup of raw Honey
Combined all ingredients in a bowl and mix with a spatula, roll mixture into 24 balls, each 1 in in size. Flatten or form into cookie shape!
- 1 1/2 scoops of Greenberry Shakeology
- 1 cup unsweetened cranberry juice
- 1/2 cup fresh or frozen raspberries
Place ingredients in blender, Blend until smooth. Pour into Individual 4 ice pop molds and freeze for atleast 4 hours or until set!
Shakeology Frozen Fudgy Oat Bars
- 1 scoop Chocolate Shakeology
- 1/2 cup old-fashioned rolled oats
- 1 scoop of Vanilla Protein Powder (I use Vega Performance)
- 1/2 cup all- natural peanut butter
- 1/2 ripe medium banana, mashed
Combined all ingredients in large bowl, mix well, Place in 8×8 inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours. Cut into eight bars! ENjoy =)
Please post below your favorite Shakeology recipe!
You can also head to www.facebook.com/mintonfitness for great recipes and tips this holiday season (don’t forget to “like” it)
Tip #7 to a NEW you is Meal Prep… WHen you have everything prepped for the week you will have an easier time to eat clean and stay on track!
So far we have covered
Tip #1: Clean Eating
Tip #2: Exercise
Tip #3: Water
Tip #4: Tracking
Tip #5: Accountability
Tip #6: Schedule
Meal Prep is something that can tack a long time, but if and when you get the routine down it will take tops and hour a week!
What does meal prep consist of? Anywhere from baking your chicken for salads and wraps to cutting all veggies and fruit for the week!
- Wash and Cut fruits and Veggies and put into individual bags or containers for the week!
- Bake all of your chicken for the week! If you are cooking for just you or the whole families lunch, Bake 6-10 chicken breast on SUnday or your meal prep day! (put on baking sheet, add seasoning, and cook on 375 for 25-30 minutes, turn once!)
- Cook a large batch of Quinoa plain, and then the night before or that day add your spices and veggies for lunch or dinner, or your berries for breakfast! all you’ll have to do is cook in warmer for 5 min and it will be done, unless you eat old!
- Individually put your salad with veggies in containers so that you just have to cut and add chicken/protein!
- Cut your dinner veggies and place in bags so that when its dinner time, you just have to cook!
- Make a large crock pot clean dish (ideas @ graciouspantry.com ) and freeze for the week! Take out for lunches or dinner!
Meal prep will be however and whenever you decide! You can spend the extra $$$ at the grocery store and by “pre cut” fruits and veggies and meal prepped veggies (stir fry and stews) but if you are in a budget: do it yourself! It honestly does not take long!
If you prep and bake chicken first, cut fruits and veggies, take out chicken, and individually package your salads, you will be done! Label it if you need (dry eraser makers are great! or labels!)
What is one thing you NEED to prep and one thing you have a hard time prepping? Post BELOW!
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Today is Monday October 20th, 2013 it has been a crazy month and I have not wrote a blog post! I need extra accountability to write posts and get information to all of you who need the same accountability I do! When I started my fitness journey back in 2011 I always researched how to lose weight faster and what could I do to completely change my diet and get the maximum results in the shortest time! The only thing I could come up with was Clean Eating and Exercise!
This image to the left explains what clean eating is and what is allowed and not allowed when transitioning into this lifestyle! All of these tips are from Tosca Reno! She is a genius when it comes to clean eating!
Do you eliminate anything in a box? Do you rely on food from a box? If the food does not expire in a week it should not be consumed! this is a rule Tosca taught me in her book “Eat Clean Recharged”, have you read it? If you want to know about clean eating this is a book to invest $15 in!
The rules to live by! I would print these out and keep it on your refrigerator! It is so easy to follow but also so easy to slide away from! How many times have you said I am going to go on a diet? How many times have you failed on that diet? When we say we are going on a diet it usually consists of starving our selves! Well with clean eating you will eat 5-6 small meals a day! Raw and Natural so you will eat less but more often and it will help rev your metabolism and help burn calories! Doesn’t that sound amazing???? The first time i read that I had to RE READ it because I was afraid I was reading what I wanted to hear, EAT MORE! Yes, Eat 5-6 small meals a day that have little to no sugar, all natural and raw foods! Fruits, Veggies, Grains, Nuts, low fat, little dairy, and no artificial only natural sugar! Take time the next few hours/days to comprehend this! Maybe invest in the Eat Clean Recharged Book! Email me @ firstname.lastname@example.org to ask questions or come back tomorrow for the tips to transform your body with exercise!
Comment Below if this was helpful!
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