Summer Survival Fitness & Nutrition Accountability Group

Do you want to feel confident & comfortable in your own skin?

I am looking for women who are truly serious about making a change in their eating, nutrition and fitness!

But here is the catch…. I want you to practice the 80/20 rule!!! I don’t want you to go all crazy and give up every sweet treat or glass of wine!!! SAY WHAT?!?!?!?

YES… That is what I said! I want to teach you BALANCE!!! The KEY to long term weight loss and great nutrition is to find the balance between what you want and what YOU REALLY WANT!

It’s all about identifying those situations that tend to derail you, creating an action plan and then practicing to create and develop new habits in your life! It’s about sometimes letting go and enjoying an ice cream cone with the kids or a glass of wine with great friends! But then there are other times, like the pizza in the break room and the donuts at the grocery store that you can pass on!

It’s about making at least 30 minutes a day of exercise a priority and not feeling guilty for it! It’s about dialing in your nutrition, having amazing support, and a community that won’t let you fail!


No matter what you have going on in the next month, I am going to work with you! Vacations, weddings, weekend trips and more! I’ll teach you the tools to survive them all without undoing all your hard work!

I’m launching the SUMMER SURVIVAL GUIDE Accountability & Support Group on the 26th of June!  For 30 days we are going to work together & I am going to share sample meal plans, give you recipes, meal ideas, snack ideas, daily accountability, motivation, a workout program that will fit your needs and ability level and well balanced nutrition!  You are going to have a community of support to answer your questions 24/7 and the most important thing is that this is MEANT TO BE A LIFESTYLE CHANGE AND NOT A CRASH DIET!  This is not something you do for 30 days and go back to your old ways. This is easily a part of who you are!
So, if you are committed and ready to MAKE A CHANGE and you want support along the way then lets do this!

Click HERE to sign up! All of my challengers that register by the 21st with challenge pack will receive a $20 gift card!

Details:

-The group will start on June 26 with 1 week of plan and prep.  We will set goals, do your pictures, measurements and learn about meal planning and prep.



-Then workouts begin officially on the July 3rd.

-Each person will have a customized fitness program to meet their needs from the Beachbody Library  {21 Day Fix, 21 Day Fix Extreme, Insanity Max 30, Hammer & Chisel, 22 Minute Hard Corps, Core de Force, or PiYo} OR A COMBINATION OF YOUR FAVORITES!
-Each person will replace 1 meal or snack a day with Shakeology for the duration of the group.  The reason is that when you are changing your habits, its so much easier to have 1 meal or snack a day that you don’t have to think about.  It’s proper portion control, it’s packed with energy boosting, immune fighting antioxidants that will help to keep you full for 2 1/2 to 3 hours.


-Each person is required to make ME their coach!  If you already work with a coach or you are already a coach this group would not apply to you!  Please reach out to your coach to see what groups they are currently running for support.


-Then you are required to check in daily, rate your day, stay accountable and start and complete the program!  Hey you can do anything you put your mind too!

Are you in? Click HERE to sign up!

 

 

Shaun Week Meal Plan

Here are a few meal plans you can use as you endeavor to conquer Shaun Week

Shaun Week is a brand new workout program launching June 12th On Demand with a new workout each day released for the entire week!

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Click HERE to download the Shaun Week Meal plan. All the recipes can be found HERE in the Insanity Elite Meal Plan.

Below is another Meal Plan Option if you like the Portion Fix route:

SHAUN WEEK PORTION FIX MEAL PLAN copy

Click HERE to download Version Two of the Shaun Week Meal Plan.

Recipes:

Grain Free Cereal

Egg Cups

Sloppy Joes

Taco Skillet

Sheet Pan Chicken

Buffalo Chicken Meatballs (scroll down to find recipe)

Paleo Pork Tacos

Honey Mustard Chicken

 

Grain Free Meal Plan

Basic Meal Plan Week of June 5th copy

Download this week’s meal plan HERE

Last week I transitioned from vacation. Getting back into the swing of things was challenging but I still make progress. This week I am trying some new recipes along with some tried and true:

Chia Pudding (this week I am adding maple flavoring, vanilla, and cinnamon to my chia pudding)

Egg Cups

Thai Zucchini Collard Wrap (adapted from Inspiralized)

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Ingredients

  • For the wraps:
  • 5 large collard green leaves, stems removed
  • 1 large zucchini cut using a spiralizer
  • 1 medium cucumber cut using a spiralizer
  • 1/4 cup cilantro leaves
  • 1 large bell pepper, sliced thinly (1/4″ thick)
  • 1/2 cup shredded red cabbage
  • For the peanut sauce:
  • 1 teaspoon shredded ginger
  • 1 garlic clove, mashed to a paste
  • 1/2 cup creamy almond butter
  • 1.5 tablespoon fresh lime juice
  • 2 tablespoons soy sauce, low-sodium
  • 1 teaspoon honey
  • 2 tablespoons water

Instructions

  1. In a food processor, blend all of the ingredients for the peanut sauce until creamy. Set aside.
  2. Lay out a collard green leaf. Spread over with a heaping spoonful of the almond butter sauce and spread out, leaving 1″ around the corners for rolling. On top, add the zucchini, cucumber, cilantro, bell pepper and cabbage. Carefully roll like a burrito and secure with toothpicks. Repeat with remaining collard green leaves and then slice both in half and serve with any remaining peanut sauce for dipping.

 

Korean Beef Cauliflower Rice Bowl (adapted from Inspiralized)

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Ingredients

  • For the beef:
  • 1 pound ground beef, lean
  • 2 garlic cloves, minced
  • 1/2 cup diced yellow onion
  • 1 teaspoon freshly grated ginger
  • 3-4 tablespoons low sodium soy sauce
  • 1 teaspoon sesame oil
  • 1/2 teaspoon red pepper flakes
  • For the bowls:
  • 1 package of cauliflower rice
  • 1 teaspoon coconut oil, room temperature
  • 4 scallions, diced, white and green parts divided
  • salt and pepper, to taste
  • 2 tablespoons gochujang sauce or more (optional)
  • sesame seeds, to garnish (about 1/2 tablespoon)
  • 1 English seedless cucumber cut with a spiralizer

Instructions

  1. Heat a large nonstick skillet over high heat. Once skillet is hot, spray with cooking spray and add the ground meat. Breaking the meat up with a wooden spoon, cook the meat until cooked through and browned, 5-7 minutes. Add in the garlic, onion, and ginger and season with salt and pepper, cooking for 1 minute or until fragrant.
  2. Add the soy sauce, sesame oil and red pepper flakes to the skillet and stir well to combine. Cover the skillet and lower the heat to a simmer. Cook for 10 minutes to let the flavors develop.
  3. Meanwhile, prepare the rice.  Place a medium skillet over medium-high heat and add in the coconut oil. Once oil melts, add in the white parts of the scallions. Cook for 5 minutes or until scallions soften. Add in the califlower rice and season with salt and pepper. Cook for another 3 minutes or so just to heat the rice through and soften to your preference.
  4. Divide the rice into bowls. Top with the beef and place a dollop of the gochujang sauce (about 1/2 tablespoon/bowl). Garnish the beef with sesame seeds. Top with cucumber noodles and serve.

 

How I make my “bread for Sandwiches (I always toast)

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Buffalo Chicken Meatballs

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Ingredients
  • 1.5 lb ground chicken
  • ¾ cup almond meal
  • 1 tsp sea salt
  • 2 garlic cloves, minced
  • 2 green onions, thinly sliced
  • 2 tbsp ghee
  • 6 tbsp hot sauce
  • 4 tbsp butter
  • chopped green onions, for garnish
  1. In a large bowl, combine chicken, almond meal, salt, minced garlic cloves, and green onions.
  2. Use your hands to combine everything together, but be careful not to overwork the meat.
  3. Grease your hands with ghee or coconut oil, then shape the meat into balls 1-2 inches wide.
  4. Set your Instant Pot to sauté setting and add ghee.
  5. Working in batches, gently place the chicken meatballs in the Instant Pot to brown them. Turn them every minute until all sides are brown.
  6. While the meatballs are browning, combine hot sauce and butter and heat them in the microwave or the stove top until the butter is completely melted. Use a spoon to stir. This is your buffalo sauce.
  7. Place all the browned meatballs in the Instant Pot, then pour the buffalo sauce evenly over the meatballs.
  8. Screw on the lid to the Instant Pot, make sure that the pressure valve is set to “sealing,” then set it to “Poultry.”
  9. Once the meatballs are finished cooking (about 15-20 minutes), the Instant Pot will beep. If you are eating right away, hit “Cancel” then release the pressure valve, making sure your hand is away from the opening where the steam escapes. If not, the Instant Pot will automatically switch to the “Warm” setting for the next 10 hours and the pressure will slowly lower on its own.
  10. Serve over rice, cauliflower rice, zoodles. or just eat on its own!

 

Cauliflower Crust Pizza

Meal Prep (No Cooking Required)

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This meal prep is ideal for a summer heat wave, or if cooking isn’t one of your strengths, or if you don’t have a lot of time to spend on meal prep.

Follow this guide to make your own no-cook meal prep, complete with step-by-step instructions and a grocery list. It’s made for the 1,200–1,500 calorie range. Click HERE to download the directions and grocery list

This Week’s Meal Prep Menu
Breakfast: Overnight Oats with Greek Yogurt and Berries
Lunch (M/W/F): Tuna Niçoise Lettuce Cups
Lunch (T/Th): Roast Beef Salad
Snack (M/W/F): Shakeology, frozen fruit, and unsweetened coconut
Snack (T/Th): Shakeology, banana, and nut butter
Dinner (M/W/F): Asian Chicken Wraps
Dinner (T/Th): Turkey or Veggie Burger with vegetables and hummus

 

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BREAKFAST
Overnight Oats with Greek Yogurt and Berries
(¼ cup oats, ¾ cup Greek yogurt, 1 cup fruit = 1 Yellow, 1 Red, 1 Purple)

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LUNCHES

M/W/F: Tuna Niçoise Lettuce Cups
(4 lettuce leaves; ½ cup frozen green beans, thawed; ½ cup cherry tomatoes; 1 can tuna in water; 5 olives = 2 Green, 1 Red, 1 Orange)

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T/TH: Roast Beef Salad
(1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef,
½ cup beans of any kind, dressing = 2 Green, 1 Red, 1 Yellow, 1 Orange)

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SNACKS

M/W/F: Shakeology with 1 cup frozen fruit and 1 Tbsp. unsweetened coconut = 1 Red, 1 Purple, ½ Orange

T/TH: Shakeology with ½ banana and 2 tsp. nut butter = 1 Red, 1 Purple, 2 tsp.

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DINNERS

M/W/F: Asian Chicken Wrap
(3 oz. rotisserie chicken breast; 8 raw, unsalted cashews; one 6-inch whole wheat tortilla; 1 cup shredded cabbage, cilantro or parsley; green onion; Peanut Lime Dressing [¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, 2 tsp. raw honey] = 1 Green, 1 Yellow, 1 Red, 1 Blue, 2 tsp.)

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T/TH: Turkey or veggie burger with vegetables and hummus
(1 turkey burger or veggie burger patty [microwave or put in toaster oven to heat], lettuce leaf, tomato slice, mustard, ½ cup baby carrots or chopped bell peppers, ¼ cup hummus = 1 Red, 1 Green, 1 Blue)

Your step-by-step plan to assemble the no-cook meal prep:

1. Make the overnight oats. Place ¼ cup oats and ¾ cup Greek yogurt in a Mason jar or food storage container. Top with one cup of fresh or frozen fruit.

2. Thaw the frozen green beans, then prepare the Tuna Niçoise Lettuce Cups. Between four lettuce leaves, divide one can of tuna, ½ cup thawed green beans, ½ cup chopped cherry tomatoes, and five chopped olives. Dress with a lemon wedge or balsamic vinegar.

3. Prepare the Roast Beef Salad. Combine 1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef, ½ cup beans of any kind, and dressing. If you are using a mason jar, place the dressing at the bottom and the lettuce on top. If you are using a food storage container, place the lettuce at the bottom. You can dress the salad during the meal prep, or wait until the day you eat it.

4. Make the Peanut Lime Dressing. Place 2 Tbsp. water, ¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, and 2 tsp. raw honey in a blender, and blend until smooth.

5. Prepare the Asian Chicken Wrap. Set out three food storage containers and place one 6-inch whole wheat tortilla in each. Chop 8 raw, unsalted cashews; chop cilantro or parsley (to taste); and chop green onion (to taste). On top of the tortilla, add 1 cup shredded cabbage, 3 oz. rotisserie chicken breast, cashews, cilantro or parsley, and green onions. Drizzle with 2 Tbsp. Peanut Lime Dressing.

6. Prepare the turkey or veggie burger. Set out two food storage containers and place a lettuce leaf and a tomato slice in each. Serve with one turkey burger or veggie burger patty that has been microwaved or toasted and topped with mustard. For a side, serve with ½ cup baby carrots or chopped bell peppers and ¼ cup hummus.

 

GROCERY LIST

Protein
3 cans of tuna in water
9 oz. rotisserie chicken breast
6 oz. deli roast beef
2 frozen turkey burger or veggie burger patties
Greek yogurt (32.5 oz.)

Fruit
8 cups frozen fruit (or 3 cups frozen fruit and 5 cups fresh fruit)
1 banana

Vegetables
14 lettuce leaves
3 cups lettuce
1½ cup frozen green beans
2½ cups cherry tomatoes
3 cups shredded cabbage
1 bunch cilantro
1 bunch green onion
1 lime
1 knob fresh ginger
1½ cups shredded carrots
1 cup bell peppers

Dry and Canned Goods
1¼ cups oats
Unsweetened coconut
1 jar peanut butter (smooth)
15 kalamata olives
Raw honey
24 cashews
Three 6-inch whole wheat tortillas
½ cup hummus
1 cup beans (any kind)
Shakeology

Pantry
Balsamic vinegar
Rice vinegar
Low-sodium soy sauce

For more Meal Plans, Recipes, Meal Prep Tips and Fitness Inspiration join my Free Fitness Community HERE

 

Photos and recipes courtesy of Team Beachbody Blog and Hannah Rex.