21 Day Fix: Breakfast Sandwich

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This is a simple breakfast to make and eat on the go!!

What you need:

  • 2 eggs
  • 1 tomato
  • a handful of spinach
  • 2 pieces of whole grain toast (I LOVE Good Seed bread by Dave’s Killer Bread)

Scramble your eggs, toast your bread, slice the tomato and assemble the sandwich.

IT’S THAT SIMPLE!!! 

I don’t add any butter to my bread and I don’t miss it at all.   Sometimes I add a few dashes of hot sauce or Sriracha to give it an extra kick.

This breakfast fills me up for several hours and it’s perfect after a hard workout!

21 Day Fix Approved:

  • 1 Red
  • 1 Green
  • 2 Yellow

I’m always running 21 Day Fix/21 Day Fix Extreme accountability groups and if you’re looking to start your journey and would like me as your coach, just apply below.

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21 Day Fix Approved: Mexican Soup

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I have wanted a Vitamix for a very long time (read how I got one here) and originally my plan was to just blend up my Shakeology and make smoothies for my kids.  I knew it could do all sorts of amazing things but I didn’t think I’d even try that stuff but I was wrong.  It took me less than 2 weeks and I was ready to see what all this amazing appliance could do for me.

At lunch time today I was about to have my normal (boring) salad that I have almost every single day.  I pulled out the recipe book for my Vitamix instead.  I decided I’d make a soup but I didn’t have all the ingredients for one in the book so I created my own recipe.

21 Day Fix Approved:Mexican Soup

  • 4 cups of chicken broth
  • 2 roma tomatoes
  • 1 cup carrots
  • 1 stalk of celery
  • 1/4 of an onion
  • 1/2 cup cabbage
  • 2 cups spinach
  • 2 tablespoons taco seasoning
  • 1 can black beans
  • 1 can chick peas
  • 1 can of Rotel
  • 1 pound of cooked chicken

I put the first 8 ingredients in my Vitamix, set it to soup setting and turned it on.  It blended for about 5 minutes and worked it’s magic. When it was done, out came a green puree (that was already warm!) that I poured into a bowl, leaving 1 cup of puree behind. I added the remaining ingredients and pulsed them until they were chopped but not pureed.  I added it to the bowl, stirred it together and at it up! It’s not the prettiest thing to look at but it was tasty!

Optional Add Ins: 

These are things I would have added but didn’t have on hand.

  • red or yellow pepper
  • cilantro
  • sour cream or greek yogurt
  • tortilla chips
  • corn
  • garlic

If you’re following the 21 Day Fix: 1 Red, 1 Green, 1 yellow per 1 1/2 cups serving.

I’m always running 21 Day Fix/21 Day Fix Extreme accountability groups and if you’re looking to start your journey and would like me as your coach, just apply below.

Food Matters: Spaghetti Squash

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Spotlight on…SPAGHETTI SQUASH!

I just started using spaghetti squash in place of noodles when I eat spaghetti and it’s delicious!

Spaghetti Squash gets its name because when it’s cooked the inside flesh pulls apart and into long strings and looks like spaghetti pasta.  Spaghetti Squash is considered a summer and winter squash and is available year round at the grocery store.

Benefits of eating Spaghetti Squash:

  • It’s full of a wide variety of vitamins; Vitamin C, A, B-6, Niacin, Thiamin and Folate to name a few.
  • It has a good dose of fiber which will keep you full longer.
  • Spaghetti Squash is a great alternative to high-calorie, high-carb traditional pasta.
  • With only 42 calories and 10 carbs in a 1-cup serving of cooked spaghetti squash, this vegetable is a safe addition to any diet.

How to Prepare Spaghetti Squash:

Cut the spaghetti squash in half and remove the seeds from the middle.

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Place in baking sheet upside down and add 1/2 cup water to the pan.  Bake for 30-35 minutes at 350 degrees; until it’s fork tender.

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Rake a fork back and forth the flesh to make strands like spaghetti.

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21 Day Fix Approved: Measure the spaghetti squash in the green container and serve with fix approved spaghetti sauce.

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One Pan: Mexican Quinoa

Mexican Quinoa

This delicious, one pan meal is 21 Day Fix Approved and very easy to prepare!

INGREDIENTS:

  • 1 tablespoon olive oil
  • 1 pound of chicken breast
  • 1/2 jalapeno, diced
  • 1 cup of quinoa
  • 2 cups of chicken broth
  • 1 (15 ounce) can of black beans, drained and rinsed
  • 1 (14.5 ounce) can of Rotel
  • 1 cup of corn
  • 1/2 red onion
  • 1 cup of carrots
  • 1/2 cup diced peppers (I used red and orange)
  • 1 tablespoon homemade taco seasoning (see recipe below)
  • Kosher Salt and pepper to taste
  • Juice of 1 lime.

Optional ingredients (things I wanted to add but didn’t have on hand!): Avocado and cilantro

Taco Seasoning:

  • 1 Tablespoon Chili Powder
  • 1 Teaspoon Cumin
  • 1 Teaspoon Kosher Salt
  • 1 Teaspoon Black Pepper
  • 1/2 Teaspoon Coriander
  • 1/2 Teaspoon Dried Oregano
  • 1/2 Teaspoon Garlic Powder
  • 1/2 Teaspoon Onion Powder
  • 1/2 Teaspoon Paprika
  • 1/4 Teaspoon Cayenne Pepper

Directions: 

Gather all of your ingredients

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Season your chicken with homemade taco seasoning and cook in pan until cooked through. Remove chicken and dice it up.

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Add jalapeño, peppers and onion to the pan and cook for 3 minutes.

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Add these ingredients to the pan: quinoa, chicken broth, beans, corn, carrots, rotel, taco seasoning.

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Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in diced chicken, avocado, lime juice and cilantro.

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You could also serve this in tortillas as a healthy taco filling too.

21 Day Fix Containers:

Serving is 2 cups: 1 red. 2 yellow and 1 green

21 Day Fix Extreme: Week 1

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I finished the entire Insanity Max:30 program at the beginning of February.  The workouts were amazing and challenged me in so many ways.  I would love to say I had great results during that 60 day program but to be honest I didn’t follow the meal plan at all.  The workouts were so challenging that I fell into the trap of, “I did an INSANE workout and I can eat this and be fine!” I shouldn’t have been surprised when I stepped on the scale last Monday and I was up 5 pounds from my original 21 Day Fix results in September.

I knew that I needed to focus on my nutrition again and I figured it was time to get EXTREME with the 21 Day Fix Extreme.  I love trying new and challenging workouts.  The difference between the 21 Day Fix and the 21 Day Fix Extreme is: harder workouts, a more dialed in nutrition plan that doesn’t allow any cheats.  That means, no alcohol or swaps for treats the entire 21 days.  Gulp.

Day1: Before photos and measurements: 

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Weight: 126

Chest: 24 inches

Right Arm: 10.5 inches

Left Arm: 10.5 inches

Hips: 34.5 inches

Right Thigh: 20 inches

Left Thigh: 20 inches

Waist: 28.5 inches

Workout Recaps:

Day 1 Plyo Fix Extreme: After recovering from the humbling the scale gave me I was ready to tackle this 21 days with all that I had.  I loved following the meal plan in the original 21 Day Fix and I knew that this was what I needed.  The first workout on the calendar is called Plyo Fix.  I figured I’d be fine with this workout because I just did 60 days with Insanity Max:30 and it was all Plyo.  Well, again I got humbled really quick.  This workout combines weights and jumping and was very challenging.  I was cursing under my breath a lot.

Day  2 Upper Fix Extreme: I woke up very sore from Plyo Fix Extreme.  In fact, I was so sore that the stairs were not my friend.  Going up and down them just killed my legs and I was so thankful that the workout for the day was Upper Fix Extreme.  I love working my upper body and I loved this workout.

Day 3 Pilates Fix Extreme: I woke up and my legs were even more sore from that first workout.  The Plyo Fix Extremem was haunting me and I was doing a lot of foam rolling to try and get all the lactic acid out of my legs.  Today’s workout was Pilates Fix Extreme and in the original 21 Day Fix the pilates workout is an active recovery day.  Well, not so much in the extreme.  This workout used a resistance band for all the exercises and was challenging in a different way than the previous days workouts with weights.  I actually really liked it because it was different than anything I had done before.  I’ll take a video next time but it’s lots of moves with the resistance band wrapped around the legs.

Day 4 Lower Fix Extreme: Leg day.  Really?  More legs?  My legs had finally recovered from the torture on Monday and it was time to do Lower Fix Extreme.  I remember the original Lower Fix left me sore too and so I was scared to do this workout.  Thankfully, my legs made it through the workout just fine.  I did mutter some choice words under my breath at Autumn. She loves to work the legs.

Day 5 Cardio Fix Extreme:  I’m so thankful that all of these workouts are 30 minutes long because I can push myself to do them.  It’s easy to tell yourself, “I can do anything for 30 minutes” and that’s usually my mantra for the entire workout.  This workout was Cardio Fix Extreme and I love cardio.  This workout went by fast for me and thankfully I wasn’t too sore from the previous day’s leg work.  I think the more I was using my legs during the week the better it was for me.

Day 6 Dirty 30 Extreme: I never liked the Dirty 30 workout in the original fix so seeing a Dirty 30 Extreme made my skin crawl.  I was surprised that I actually liked this workout and felt very strong when I was finished.  I also started to do the Hardcore 10 minute abs video on this day.  My goal is to do it 3 times a week in my remaining two weeks.

Day 7 Rest: This is the day you’re supposed to do Yoga Fix Extreme but I don’t like yoga and skipped the workout.  I did walk 3 miles with some friends as an active recovery day.

Making the containers work for me: 

I love the container system that comes with the 21 Day Fix Extreme!  It makes planning my meals and portion sizes so easy.  I don’t have to count calories or worry about any numbers.  I just keep track of what I’m supposed to eat each day and eat it.

My plan requires I eat: 4 red (protein), 3 green (veggies) 2 purple (fruits), 2 yellow (healthy carbs), 1 blue (healthy fats), 1 orange (nuts/seeds/dressing).

I keep track of my food intake with this app: the 21 Day Fix Fit Tracker

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I started my week off with a great shopping trip to Costco to get all the foods I need to eat.  I love Costco when I’m on the fix because I need veggies and protein in bulk!

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Here are a few examples of the food I ate during the week.  I usually eat a lot of the same thing every day.  Most meals I have a protein (red) and a veggie (green) and sometimes a healthy carb (yellow).  I added some whole wheat pasta to my salad one day and it was so delicious.  I love to eat tomatoes with my eggs too. My favorite snack is always greek yogurt and veggies.

Breakfast: 2 scrambled eggs and tomatoes

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Lunch: Turkey Burger and Veggies

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Dinner: Lean ground beef with homemade taco seasoning, whole wheat pasta, veggies and salsa

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Snack: Greek Yogurt and Berries

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I was out and about one day and made sure to plan ahead before I went.  Proper planning is essential when following this meal plan. I never want to get caught without a snack in case my errands run longer than expected.  Shakeology is my portable breakfast and Hummus with veggies is   my go to snack when on the go.

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I even went out to eat one day this week.  I stayed on track with my meal plan and ordered chicken and salad from Red Robin.

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Sunday I did a big meal prep and cooked chicken, veggies and whole grain pasta.  I measured them out with my containers and put them big containers and stuck them in the fridge so they’re ready to eat for the week.

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Week 1 Results:

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Weight: 123.6

Chest: 33.5 inches

Right Arm: 10.25 inches

Left Arm: 10.25 inches

Hips: 33.5 inches

Right Thigh: 19 inches

Left Thigh: 19 inches

Waist: 27.5 inches

Total Loss: 2.4 lbs and 5 inches overall! 

If you’d like to join me in doing the 21 Day Fix or the 21 Day Fix Extreme email me here or fill out the below application:

21 Day Fix On The Go!

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Being on the go doesn’t mean you have to succumb to fast food. The key to success is preparation.

I had a morning of running around and I did not want to compromise on day 3 with the 21 Day Fix Extreme nutrition plan. I took a few minutes before leaving and prepared a few things to bring with me while on the go!
—-> Water…never leave home without it.
—-> Shakeology…my quick breakfast packed with 70 super foods (1 red container)
—-> Hummus and veggies (red and green containers)
—-> an apple (purple container)

A dear friend once told me that prior planning prevents piss poor performance and she’s right! If you’re going to be busy, plan ahead!

21 Day Fix Approved Dinner

21 Day Fix Food

If you’re looking for a quick an easy dinner check out this is what I like to throw together when I’m in a pinch. Eating healthy doesn’t have to be complicated. Most of my meals are simple and easy to throw together.

Turkey Burger with veggies and quinoa
– 1 turkey burger patty (I prefer the ones from Costco made by Kirkland’s signature)
– 1/2 cup quinoa
– Veggies of your choice

* Cook the turkey burger according to the package instructions, the ones I buy can be cooked frozen and take 7 minutes on each side.
* Cook the quinoa with 1 cup water, bring to boil and then cover and simmer for 15 minutes. You can use chicken stock if you prefer.
* Saute the veggies in a little olive oil, add 1/2 cup water, cover and cook until desired tenderness.

This meal took me 15 minutes to prepare and tastes delicious!

If you’re following the 21 Day Fix:

1.5 Red * 1 Yellow * 2 Green

New Year * New You!

New Year

I can’t believe that the 2015 is right around the corner.  Where did the time go?  It seems like 2014 just flew by!

January is usually when everyone gets a gym membership and commits to changing their health and fitness.  Have you been to a gym in the beginning of January?  It’s PACKED!!  Have you been back in February?  It’s back to how it was in December.  Why does that happen?  Most people are expecting instant results and when they don’t happen they give up.  They don’t know what they should be doing each day and slowly they stop going.

Here’s what I’ve learned since running and participating in challenge groups:

1. 80 % of your results come from your nutrition 

You can do cardio all day, everyday but if you don’t change your eating you’re not going to change your body. You can’t out exercise a bad diet.

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2. SUPPORT is the key to SUCCESS!! 

Having a community of support to check in daily with is what was the secret to my success.  At any given time I could make a post in the closed group regarding my daily struggles and someone would give me either a tip, suggestion, lift me up or love on me so that I didn’t quit.  I felt encouraged that I wasn’t alone and that others were going through the same thing as me.  There was always someone else who was feeling like me and being part of that group made all the difference for me. I was not alone!  We were all in this together.

3. I need a system

I am the type of person that needs a detailed schedule to follow, a meal plan to duplicate and proven results for me to believe!  I cannot just wing it.  I need a guide to get me through each step.  I want to know that if I do X,Y and Z I will get the results of those in the infomercial.  I love that every Beachbody Fitness Program comes with a nutrition guide to help me eat for the workout I am doing!  I love that Beachbody has the awesome food storage containers so that I am eating the right amount of food each day.  It truly takes the guesswork out of my nutrition. This is afterall the hardest thing to change and Beachbody does a killer job at tackling that with ease!

4. Shakeology 

Shakeology is not a protein shake or weight loss quick fix.  I will be honest, I was skeptical at first when I heard of all the amazing things that Shakeology does for a body.  But despite being skeptical I had to try it.  I started to feel a change in my body after two weeks.  I had more energy, less cravings and my digestion was improved.  The biggest change was my energy level.  Plus it was nutrition that I wasn’t getting before.  I felt healthier, my workouts were better and now it’s my daily multivitamin.

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5. Accountability for me

As a coach, I am just as accountable to myself as I am to my challengers.  As a coach I stay on track because I know I am leading by example. I want to inspire the others that I’m working with and each day I do my best as an example to them.   I want those around me to say, “If she can do it, I can do it too!  I’m no different than her” Because it’s true, I’m no different than anyone else.  I struggle and have off days too but being in a challenge group keeps me accountable.

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So here’s the scoop: I’m starting a new challenge group in January and I’d love to have you participate!

The requirements: 

You make me your coach by going to my site and clicking JOIN to make me your COACH!  (absolutely free!)

You contact me by filling out the application below to be considered for a spot in the group.

Together we decide what Beachbody fitness program is the right fit for you based on your goals and your current fitness level.

You are required to replace Shakeology with 1 meal each day for the very best results.  My goal is to teach you how to plan and prepare the other meals of the day so that you get the results you are looking for.  At the end of the challenge the choice is yours to continue with Shakeology or not!

You must check in daily to the Facebook accountability group.  Engage with others and share your struggles and successes.

Complete the application below to be considered for a spot in my January group! 

21 Day Fix Testimony

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I’m so inspired on this Motivational Monday…I can’t wait to share photos of one of my 21 Day Fix challengers because she’s blowing my mind with her consistency and determination. She’s not quite ready to do her big reveal yet but I can share she’s seeing amazing results. She’s completed two rounds of the 21 Day Fix and has lost 20.1 lbs and 37 inches over her entire body. I can’t say enough about this program and how it can change lives. The nutrition plan is so easy to follow and combined with the amazing fitness program, it delivers results.

Best of all she has seen improvements on the inside of her body as well. Her blood pressure is lower, her confidence is higher and she’s focused on her goals. I’m so proud of the work she’s doing to change her life. She inspires me every single day with her positive attitude, her ability to move past setbacks and her strength and determination she has to reach her goals. She’s not thinking about what life will be like “if” she reaches her goals but she knows she’s going to get there. What a blessing it is that I get to be a part of such an amazing transformation. I absolutely love my job!

She sent me this photo recently of the clothes she’s getting rid of since being on the fix. She’s saying goodbye to her old ways and welcoming in a new chapter of her life.

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21 Day Fix Testimony:

I’m in the 4th round of 21 day fix, and I have good results. The 21 day fix has been a blessing to me, I started out with high blood pressure within the first round the numbers were dropping. I have lost pounds and inches and gained a lot happiness within myself that I know something is finally working to help me lose weight , become healthy and become a better me. I have tried lots of diets from A to Z and even had gastric bypass and nothing worked. But I can say the 21 day fix is working for me and I could not be happier with it. It’s not easy but not all that hard either. Weight is something I have struggled with for many years and so I say this If I can do this anyone can do it. The workouts are great, they are 30 minutes every day. I’m not perfect at them but I still do what I can. I was scared to try the workouts at first, I have a back that hurts at times and was wondering how my back would do, but I have not had no problems with it except when I slept on it wrong and hurt it, it kept me from doing the workouts and I missed not doing them. I don’t think I have ever said I missed working out before. It’s amazing how in such a short time of being on 21 DAY FIX how it has changed my life for the better. My Coach Ashley is AWESOME and I owe her for taking the time to want to help me and see me though my weight loss journey. I have still a long journey ahead of me but I know I will have the 21 day fix and Ashley right there with me.

21 things I discovered during the 21 day fix.
1. I did not starve
2. The containers made more food than I thought they would
3. I do have the determination to lose weight and get healthy
4. Its not an easy 21 days, but very easy to follow
5. I can go out to eat while on this plan and still follow the guide lines, I did it twice during the 21 days, and ate what I was suppose to, I went to Olive Garden and Red Lobster.
6. I can go without soda, I was drinking around 3 a day
7. I don’t have to have a soda first thing in the morning to get my day going.
8. I can make time everyday for 30 mins of workouts
9. I can go to bed without having a chocolate snack or any snack
10. I can say no to food, don’t have to eat it because its there.
11. Ashley is a awesome coach and supporter.
12. Wheat type of food are not that bad
13. I can push myself more than I ever thought I could
14. The support in the group is awesome
15. I don’t have to let temptations take over.
16. Its okay to have a bad day.
17. I’m more aware of proportion sizes
18. The red and yellow cups are my favorite
19. Pepper is my friend
20. Salt is not my friend
21. I love my results after 21 days.

 

What is a Challenge Group?

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It’s getting close to the end of the year and that means the start of a fresh new year is upon us.  The beginning of a new year is typically when everyone makes New Year’s resolutions.  This is when you decide you are finally going to get healthy.  You are going to workout. You are FINALLY going to lose that last bit of weight you’ve been complaining about.  So what do you do?  You buy a gym membership (like everyone else who feels like you, so it’s going to be busy at the gym!).  You hit the treadmill and wait for results.  And you wait, and you keep waiting.

I’m not anti gym.  I think the gym can be an awesome place to get a workout in, if you know what you’re doing.  Most people don’t know what they should be doing each time they go and then they’re frustrated when they don’t see results.  When it comes to getting my workouts in, I do them at home in 1/2 the time, without the commute too. Since I’m a busy mom with three kids, running a business from home, I need to save all the time I can.   Plus my at home workouts come with a set schedule and plan to follow so there is never any guess work about what to do.

Have you tried the gym membership before?  How’d that work for you?  Were you able to make it there 4-6 times a week? Were you able to keep yourself motivated?

Here is where a challenge group comes in…

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What is a challenge group? A challenge group is a safe and private place where you will be on a journey with people who are striving for the same goals as you.  You’ll receive support and encouragementas you make changes to improve your overall health.  It’s an online support group that has other people with fitness goals that are similar to your own and it’s all done in a Facebook group – which is closed and only seen by the members in the group.

As your coach, I am there to help you design a program to meet your health and fitness needs using one of our programs like P90X, Insanity, T25 or the 21 Day Fix.

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While in the group, I will help you get started towards success.  You will follow the nutrition guidelines that come with your program along with adding Shakeology as a daily meal replacement.  Shakeology is not a protein or diet drink, its a nutritional supplement full of vitamins, minerals pre and probiotics and superfoods.  It will help boost your energy, cut your cravings and keep you full longer.  If you wanted to eat as many vegetables that are in one shake you’d have to eat six salads!  It’s a powerful tool for weight loss.  I will also help you find healthy recipes that you like, give you snack ideas and make sure your nutrition is on point for you to have success.  I will also hold you accountable and motivate you to keep going when you reach a low point.

Everyday, I will post in the group and you will check in and let us know how your day went – what you ate, how your workout went, whether you worked out at all… having a group keeps you accountable to your goals and there is a whole group waiting to hear from you, support, motivate, and encourage you. You are not in this alone and we will not let you fail!  Seeing that there are other people in the same situation as you, struggling and working towards health will help you.  We are all in it together to make sure we all have results!

Also you will be able to enter the Beachbody Challenge and have a chance to win $500 or more, just by submitting your results!

Gym vs Challenge Pack

Real Beachbody Transformations:

P90X transformation

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Testimonials from my clients:

“I’m in the 4th round of 21 day fix, and I have good results.  The 21 day fix has been a blessing to me, I started out with high blood pressure within the first round the numbers were dropping.  I have lost pounds and inches and gained a lot happiness within myself that I know something is finally working to help me lose weight , become healthy and become a better me.  I have tried lots of diets from A to Z and even had gastric bypass and nothing worked.  But I can say the 21 day fix is working for me and I could not be happier with it. It’s not easy but not all that hard either.   Weight is something I have struggled with for many years and so I say this If I can do this anyone can do it.  The workouts are great, they are 30 minutes  every day.  I’m not perfect at them but I still do what I can.  I was scared to try the workouts at first, I have a back that hurts at times and was wondering how my back would do, but I have not had no problems with it except when I slept on it wrong and hurt it, it kept me from doing the workouts and I missed not doing them.  I don’t think I have ever said I missed working out before.  It’s amazing how in such a short time of being on 21 DAY FIX  how it has changed my life for the better.  My Coach Ashley is AWESOME and I owe her for taking the time to want to help me and see me though my weight loss journey.  I have still a long journey ahead of me but I know I will have the 21 day fix and Ashley right there with me.”

“The 21 day fix was so easy to stick to because it’s simple. Workout 30 minutes a day. Eat non-processed foods. 2 simple adjustments to life and suddenly your brain catches on how to keep it going. I’m excited to keep going with more 21 day fixes because I can always do something for “just 21 days”. And on days when I don’t feel I can do it I just have to tell myself “it’s only a 30 minute workout less time than it takes to make supper.” It’s also super fun to have a coach that actually cares about you and challenges you to work your goal. No one ever wants to let someone else down so a coach is awesome motivation. After many…literally hundreds of different ways to “diet” I found 21 day fix to work because it works ALL areas… Your mental health, your physical health, and your nutritional health.”

“I really liked the 21 Day Fix Program! It is really easy to follow, very straight forward. I did have questions about some things in the program and you were always able to answer questions or find out the answer if you were unsure! The really great thing about this program for me has been the groups that you put together. If you didn’t put all the time and effort into keeping us all focused, I wouldn’t have been as motivated to stick to it! Because of this motivation you offered, I was able to stick to the program so much better. The first round, I didn’t see any weight change for probably two weeks and then it started happening. It’s been slow but going in the right direction! Also, I feel much better than I used to. I had birthday cake this past week and truly didn’t feel good afterward. It has made me aware of how much better I feel when I eat healthy. Again, you and the groups you have offered have been the key to 21 Day Fix for me! Finally found something that works and I know is healthy!! Thank you Ashley!”

Ready to get started?

If you are interested in joining my next challenge group, fill out the application below – I have groups starting all the time!