21 Day Fix Progress & Meals

21 day fix progress 21 Day Fix Progress & Meals

So it’s been a week and a half since I started 21 Day Fix and I am in LOVE just as much, if not MORE, than the first time I did it last year!!! I decided to make it a hybrid and do Turbo Fire with it because I know just how quickly HIITs burn fat. You may not think I need to lose weight, but I have about 10 lbs I would like to lose to get back to my ideal weight.

If you have been following me for a while, you know that when I first moved to Charlotte last year I struggled with binge eating. I ate my emotions and got in to a depression being in a new city. I got a lot better towards the end of 2014, but had a few smaller episodes recently due to emotions. But, luckily I have been on track! I joined a group with my church with other ladies who struggle with eating disorders. And I have also found that if I have something to replace my craving for food (like coffee, hot tea, or gum) and keep myself busy (by praying, walking, calling a friend) then I can overcome the cravings.

So hopefully some of those tips help you, too! But, I wanted to also give you peak in to what I am eating on the meal plan so that you can get some ideas. I usually have a few go to breakfasts and dinners that I rotate. Lunch is usually always Shakeology because it is so quick and easy!

Here are some pictures of the things I am eating, followed by a list of ideas!

21 day fix meals 21 Day Fix Progress & Meals

21 day fix buffalo chicken 21 Day Fix Progress & Meals

 

21 day fix salmon 21 Day Fix Progress & Meals

Breakfast

  • Egg whites (red container) with feta (half blue container) and spinach and mushrooms (green container
  • Greek yogurt (red container) with half cup granola (yellow container) and half cup blueberries (purple container)
  • Protein pancakes using Shakeology (red container), 1 egg white (1/8 red container), 1/4 cup Greek yogurt (1/4 cup red container), 1 tbsp almond milk (not enough to count), 1 tsp baking powder, & 1/2 cup oats (yellow container)

Lunch

  • It’s always Shakeology, but here are some recipe ideas
  • Reese’s Cup: one scoop Chocolate Vegan Shakeology (red container), 1 cup almond milk (1/2 yellow container), & 2 tbsp PB (tspn container)
  • Vanilla Milkshake: one scoop Vanilla Shakeology (red container), 1 cup almond milk (1/2 yellow container), 1/2 banana (purple container), & 2 tbsp PB (tspn container)
  • Butterfinger: one scoop Chocolate Vegan Shakeology (red container), 1 cup almond milk (1/2 yellow container), 1/4 package Sugar Free Butterscotch Pudding mix (1/4 yellow container), & 2 tbsp PB (tspn container)

Snacks

  • Apple (purple container) with almonds (orange container)
  • Egg whites (enough for 1/2 red container) with turkey bacon (enough for 1/2 red container)
  • Ezekiel bread (yellow container) with 2 tbsp PB (use the other half of my blue container for this because it’s a healthy fat)

Dinner

  • Salmon (red container) with sweet potato fries (yellow container) and brussel sprouts and asparagus (two green containers)
  • Veggie burger (red container) with quinoa (yellow container) and veggie (two green containers) stir fry
  • Chicken sausage (red container) with zucchini and squash (two green containers)
  • Shredded chicken with hot sauce (red container) with feta (blue container) topped on bed of romaine lettuce with red peppers (two green containers)

Hope this helps you guys, let me know if you have questions! I am excited to be starting 21 Day Fix Extreme next week with my group of ladies!! If you want to join us and you missed this one, I’ll have another group next month icon smile 21 Day Fix Progress & Meals

Please share with any other fellow 21 Day Fixers who this could help!!

Get Your Kitchen Ready for PiYo!

piyo food Get Your Kitchen Ready for PiYo!

Happy Monday lovelies! I know there are so many of you out there starting PiYo or getting ready to start later this month. So, today I wanted to share with you how to get your kitchen ready for PiYo!

Your results from any fitness program or exercise you do are 80% nutrition, 20% fitness. Mind blowing right?! I always thought if I just worked out really hard I could lose weight (before I lost 60 lbs). I would literally take diet pills, eat like crap, drink a ton of alcohol, but workout & expect it to work. After losing that weight & learning a lot more about nutrition, I still didn’t understand the importance of this until last year. So because of all my struggles I’ve been through, I want to help you get your kitchen ready for PiYo.

I know that this part can be the most overwhelming. If you’re like me, you hate to cook. I love food, but cooking I mean who enjoys that?! LOL. Plus I keep so busy that it feels there’s no time for it. BUT I have embraced meal planning & prepping even though I hate it. Because it helps keep me on track, only takes a couple hours to do, & helps me feel stress free during the week when I’m busy because I can just grab & go.

piyo kitchen Get Your Kitchen Ready for PiYo!

So you may be thinking, “well how do I make time for it? I barely have time to sleep.” Well, I will just say that it’s all about priorities. You will make time for what’s a priority to you. So if you want to lose weight, get healthy, or get those abs that are hiding (like mine do so often :P) then you’ll figure it out. Take an hour off your time watching TV or playing Facebook games & just make it happen. So here’s how to get your kitchen ready for PiYo!

1. Figure out your daily caloric needs & then pick out recipes

2. Write out in a planner your meals for the week

3. Take an hour to meal prep everything for the week

I know this seems daunting, but I promise you once you do it you will feel so much better.

I also wanted to give you some of my meal ideas:

Breakfast
Egg white & veggie omelette with a slice of cinnamon raisin Ezekiel bread
Oatmeal & egg white & veggie omelette
Oatmeal with Shakeology (chocolatey & full of protein!)

Lunch
Strawberry, avocado, spinach & chicken salad
Turkey sandwich with veggies
Taco salad

Dinner
Turkey chili
Tilapia tacos
Chicken fajitas

Snacks
Almonds
Fruit
Veggies & hummus
Shakeology

Here is also a video that I made explaining things in more detail if you prefer listening. 

These are just a few tips from the beginning of my PiYo journey. Today starts week 2 & I am SO IN LOVE with this program!! So I will DEF be sharing more tips with you as I go!

Don’t forget to grab my free grocery list here to make your shopping super simple!

Healthy Cookies & Muffins – Oh My!

blueberry protein muffins Healthy Cookies & Muffins   Oh My!

So as ya’ll know by now, I may be slightly obsessed with making healthy versions of sweets. I promise I do eat lots of lean meats & veggies, too. Those pictures just aren’t as pretty, so you wind up seeing all the sweets I make icon smile Healthy Cookies & Muffins   Oh My! I have a MAJOR sweet tooth, so having healthy recipes for “unhealthy” foods really helps me stay on track. So today’s blog post I wanted to share recipes for healthy cookies & muffins – oh my!! icon smile Healthy Cookies & Muffins   Oh My!

So the recipe for the picture above is a 50 calorie Blueberry Protein Muffin! I made  a chocolate chip version as well (see picture below) by just adding 4 tbsp of dark chocolate chips instead of the blueberries.

  • 1 scoop Vanilla Shakeology
  • 2 tbsp coconut flour
  • 1/2 tspn baking soda & baking powder
  • 6 tbsp liquid egg whites
  • 1/4 cup unsweetened almond milk
  • 1 tsp cinnamon
  • 1/2 cup blueberries (for chocolate chip version, as I mentioned I used 4 tbsp of dark chocolate chips)

Mix all together in a bowl & distribute in to a muffin pan. Bake at 350 for about 20 minutes. This makes 6 muffins – I made 6 blueberry & 6 chocolate.

Here are the beautimus chocolate chip ones.

chocolate chip protein muffins Healthy Cookies & Muffins   Oh My!

Speaking of chocolate chips, here are the 62 calorie chocolate chip cookies I made earlier this week. Healthy cookies & muffins – oh my! I am drooling just thinking about them.

healthy chocolate chip cookies Healthy Cookies & Muffins   Oh My!

Here is the recipe:

  • 2/3 cup plus 1/2 cup oat flour
  • 1/4 tsp salt
  • 1/2 tsp baking soda
  • 4 tbsp Stevia
  • 4 tbsp cane sugar
  • 3 tbsp cocoa nibs
  • 1 tsp cinnamon
  • 2 tbsp melted coconut oil
  • 5 tbsp almond milk

Combine all dry ingredients and mix very well. Add wet & form into a big ball. Now make little balls from the big one. Cook on 380 for about 7 minutes.

I love healthy cookies & muffins, oh yes I do! icon smile Healthy Cookies & Muffins   Oh My!

See ya’ll healthy eating can be delicious & simple! Don’t let your sweet tooth make you go running for all those processed, super sugary treats. It’s a lifestyle change, not a diet.

For more tasty-licious recipes you can grab my e-book here. It actually has some normal lunch & dinner recipes thanks to my girl Sarah who I teamed up with icon smile Healthy Cookies & Muffins   Oh My!

Please RT or share with anyone this may help or inspire!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

Flat Belly Foods

flat belly foods Flat Belly Foods

Happy Monday! Just wanted to keep it short & simple this week because I’m in a bit of hurry, but I didn’t want to not send anything out! I know that a lot of ya’ll out there have New Years resolutions focused on health & fitness so I figured I would give you some tips to eat on flat belly foods to help you slim up!

Here is just a list of 25 flat belly foods to incorporate your diet that will help you slim down:

  1. Extra virgin olive oil
  2. Almonds
  3. Beans
  4. Spinach
  5. Avocados
  6. Pork
  7. Grapefruit
  8. Apples
  9. Eggs
  10. Nut butters
  11. Nonfat Greek yogurt
  12. Mushrooms
  13. Low-fat milk
  14. Tomatoes
  15. Turkey
  16. Salmon
  17. Whole grains
  18. Berries
  19. Broccoli
  20. Asparagus
  21. Garlic
  22. Soybeans
  23. Dark chocolate
  24. Vinegar
  25. Walnuts

Just keep in mind that your results are 80% diet, 20% fitness! So focus on these flat belly foods to attain the best results possible!

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

Weight Loss Solutions for the New Year

weight loss solutions for new year Weight Loss Solutions for the New Year

Is it just me or did 2013 & the holidays fly by? I cannot believe it’s already January! I saw a cool quote on Instagram last night, “the bodies we make in the winter are what we will look like in the summer.” So that inspired me to make a post today about what we can do now to work on our weight loss solutions for the new year and make them last throughout the entire year icon smile Weight Loss Solutions for the New Year

Here are a few steps that you can take to make this a lasting change for your weight loss solutions for the new year:

  1. Make peace with your trigger foods. Figure out what foods you crave & come to terms with it. But DO NOT deprive it from your diet completely. That leads to binging (believe me I know). So allow yourself to have them once or twice a week.
  2. Rejoice in the benefits of healthy eating. Instead of thinking how deprived you’re going to be, think about how it’s going to benefit your health & how much longer you’re going to live.
  3. Set a goal. Make a goal that is SMART – specific, measurable, attainable, realistic, & trackable. Focus on the changes you can make to get towards losing however many pounds you set as your goal.
  4. Start working out at home. It saves on gym fees & it’s SO MUCH easier! You don’t have to hassle with the traffic & the drive either. Grab a friend to do it with you!
  5. Make some basic changes. Don’t make all the changes to your lifestyle at once, do one at a time. If you aren’t willing to change your lifestyle, you won’t be successful with weight loss.
  6. Have a friend hold you accountable. You are more likely to do something when you have committed to someone else to show up or that you’re going to do it.

Apply these changes to your weight loss solutions for the new year and I promise you will have victory!

weight loss Weight Loss Solutions for the New Year

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

5 Tips to Stay Healthy During Christmas

christmas 5 Tips to Stay Healthy During Christmas

 

I cannot believe it’s Christmas week!! Where has 2013 gone?! I am headed out of town in a little bit to go visit my parents for the holiday. I hope you get to spend the holiday with your loved ones as well celebrating the real reason for this season – JESUS! Today I wanted to just quickly give you a 5 tips to stay healthy during Christmas while still enjoying yourself.

1. Exercise - Don’t forget to get in some movement, even if it’s just a 30 minute walk. Staying active will help you feel better.

2. Relaxation - Don’t allow yourself to get stressed over the business of the season. Remember to take time to rest & take care of yourself.

3. Nutrition -  Try to make healthy choices by getting plenty of whole grains, fruits, & veggies. And when you enjoy your treats, do it in moderation. One cheat day a week is okay though icon smile 5 Tips to Stay Healthy During Christmas

4. Water - Make sure you are staying hydrated. If you are drinking alcohol, be sure to up your water intake a bit so you don’t get that horrid holiday hangover.

5. Sleep - Make sure you are getting enough. 7-8 hours a night is key so that you feel at your best.

And most importantly remember this…

jesus 5 Tips to Stay Healthy During Christmas

Merry Christmas to you & your family!

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

Avoid Holiday Weight Gain

avoid holiday weight gain Avoid Holiday Weight Gain

Do you get scared to step on the scale every time the holidays come around? You’re not alone! Did you realize that 40% of American females are on a “diet” all of the time, not just through the holidays? Come on y’all, there’s more to life than being on a “diet” all year round. Or perhaps just all year except the holidays. You CAN stop this yo-yo dieting. You CAN keep this weight off for good. You CAN enjoy all your favorite treats. You DO NOT have to diet. Let me tell you how you can avoid holiday weight gain. Maybe you’ll even lose weight this holiday season!

I just started a group called Healthy for the Holidays to help all of y’all avoid holiday weight gain this year. I lost 60 lbs a few years ago & have kept it off since then. I am PASSIONATE about showing you that it doesn’t have to be difficult. It’s simple. It’s easy. It’s an enjoyable life to live. You CAN avoid holiday weight gain this year with my help.
I’m absolutely LOVING the Healthy for the Holidays group so far!! The group is already making new friends & opening up to each other, it’s so much fun seeing this interaction!
My favorite part about what I do is that I absolutely LOVE who I get to work with – they’ve become some of my closest friends! I’ve never had such a large support group & community that helps hold me accountable & keeps me motivated. Plus who doesn’t want to be surrounded with positive like minded people? icon smile Avoid Holiday Weight Gain
I’ve decided to make this group an open enrollment – that means you can get in at ANY time! I want to help as many people as I can, continue building relationships, & helping transform lives like I know God has called me to do.
This doesn’t have to be you anymore (PS – this has been me SOO many times)….
holiday weight gain Avoid Holiday Weight Gain
So come join us! Avoid holiday weight gain this year.
I would LOVE for you to join our amazing community! Just head over here to sign up :) 

I look forward to hearing from you!

 

Jess

Jpbaum87@gmail.com

*Watch this short video to learn more about my role as a coach:http://youtu.be/7iNQD4_DRoM

*Follow me on Facebook for health & fitness tips, encouragement, & motivation: www.facebook.com/getfitjess