Insanity Max:30 Week 1 Review & Meal Plan

After a {tremendously} long holiday season, it was time to saddle up and get back on my horse!!

We went to Mexico for a week at the end of November and if I’m being completely honest, I never did 100% get back in the groove after that. I made a meal plan and {sort of} stuck to it. I was working out, but I wasn’t really working on any specific schedule so I was just kind of picking and choosing a workout here and there. I loosely followed a PiYo / P90x3 hybrid schedule. I did have my Shakeology every day, but that was pretty much the only consistent thing I did regarding my health and fitness through the entire holiday season.

A lot of people think that because I am a Coach that I live a perfectly healthy lifestyle. This is far from the truth. In December I really fell off my game and had {a lot} of wine, {too many} sweets, an {extra} rest day here and there….all those decisions NOT to make my health, fitness and clean eating a priority really added up and pulled me backwards.

And here I am, a month later  in a place where I really need to pull up my bootstraps and reign it all back in.

So last week Even and I started a 60 day schedule of Shaun T’s newest program Insanity Max:30.

This program was designed to  help you get lean, shredded abs, amazing glutes and crazy lean arms in just 30 minutes a day, 5 days a week. It features a variety of 30 minute workouts that take you through strength and cardio moves to get you into the best shape of your life. There are a ton of brand new cardio moves plus tabata-style strength moves – and the best part is that it requires {ZERO} equipment. All you need is some determination to make it through each 30 day session.

{Maxing Out} simply means that you push your body beyond what you think it is capable of, while being mindful of your limits and capabilities. Some people max out in 2 minutes, other people might last 10 or even 20 minutes. It is a rare occurrence that someone will make it the entire 30 minutes {and if you do, you’re not pushing hard enough}. The goal is to max out – push your body {and mind} to its limit. Take a break, record your time, and get right back into it.

Don’t think that this program is not for you just because you might be new to fitness or you require a low impact workout. There is a modifier track to follow, where you can follow the modifier the entire time.

One of the unique features of this program is that it features the {extremely popular} containers made famous by the 21 Day Fix. This isn’t a quick fix diet; it’s intended to help you to make {healthy clean eating} part of your lifestyle.

Together we committed to maxing out our effort every day when we {push play}, dialling in our nutrition, sticking to our meal plan and replacing one meal a day {EVERY day} with the superfood meal replacement Shakeology.

I decided before even starting that I would follow the modifier for at least the first week, if not the entire program. I had tweaked my back during a group {Insanity} workout at Super Saturday on the weekend and knew that I needed to be mindful of my movements. Plus….I am {FORTY ONE} years old and sometimes the high impact takes its toll on my lower back. I decided I would just play it by ear and just go with what feels right….

So here’s how it went:

Day 1: Cardio Challenge

The alarm went off at 5am. I hadn’t been up at 5am since before our vacation in November. But I was pretty excited to check out the first Max:30 workout, so I got out of bed without too much trouble and made my way downstairs. 

I pushed play and started the warm up and there is not much I remember after that. 

This workout is no joke. Between my decreased physical condition, the intensity of the moves and just trying to wrap my head around how to actually {DO} the moves I was totally in the moment and the only reason I know my {Max Out} time is because I wrote it down ~ 100% modified Max Out Time: 14.27

Even doesn’t care for cardio or lower body workouts, but he gutted this one out and {Maxed Out} at 7.50 *unmodified*

Day 2: Tabata Power

The alarm went off at 5am again, I rolled over to grab it to hit snooze and my entire body rebelled. I was SORE. I got up, somehow made it to the basement and started the second workout in the series. I modified again. Again, I don’t have a lot of recollection of the events as they occurred. I remember push-ups. Variations of push-ups and more variations of push-ups. I was tired. But I was having {FUN}.  ~ 100% modified Max Out Time: 7.17

Even liked this one, because there was more upper body strength moves {Totally his forte} and he maxed out at 7.05 *unmodified*

Day 3: Sweat Intervals

5am alarm. Snooze. Got up. Sore as {EFF}. Stumbled downstairs. Pushed Play. I don’t even know. I seriously can’t remember one thing about this. But I wrote down my {Max Out} time. ~ 90% modified Max Out Time: 6.06

By now I was getting really cranky. I don’t know if it was the detox from purging all the crap from the weeks leading up to this event or the 5am wake up calls that I wasn’t accustomed too, but it just wasn’t a good time to be me {or a family member of mine}.

Even {Maxed Out} at 8.06 on this one.

Day 4: Tabata Power

The soreness was going away by Thursday. I could feel I had a fuller range of motion. I was {TIRED}. But I got up with my 5am alarm. I don’t remember the specific moves but I do remember really enjoying Thursday’s Tabata Power workout. I modified less {mostly just the jumping moves} and maxed out earlier than on Tuesday. ~ 50% modified Max Out Time: 6.20

Even really likes this workout and {Maxed Out} at 8.50

**it is worth talking about the sheer exhaustion I was experiencing by Thursday night. I was miserable and grouchy. My family encouraged me to go to bed and I was sound asleep in my sweatshirt and socks {in bed} by 9pm

Day 5: Friday Fight: Round 1

I woke up feeling a little better on Friday. 

This workout is {AWESOME}. Even and I both agreed it is our favourite so far. It is without a doubt one of the more challenging sets in the series, but we really like the moves and the variations. I modified less again. ~50% modified Max Out Time: 8.40

Even’s {Max Out}: 9.00

Saturday is a rest day, with an optional workout called Pulse. We agreed to let ourselves off the hook and take the rest day. Sunday will be a rest day too. And I’m okay with that.

We stuck to our meal plan for the most part this week. We made some questionable choices on Friday {we didn’t overdo it} and we had dinner out on Wednesday. We did our best, but I think I may have gone overboard with the carbs {I know I did}.

Here’s our meal plan – it will look {mostly} the same for week 2. I was trying to structure it around a Paleo menu, but this coming week I think I will forego the bacon for the most part. I need to work on my water intake as well.

So overall, it was a really successful week one! We are both pleased with our follow through. Even is seeing some results already. I feel like I have some tweaks to make in my eating and with my water. 

We’re excited to start week 2 to see how our times improve.

Does this sound like something you would like to do? We have an accountability group starting on February 2. It’s not too late to get started. Fill out this application and once we review it we will get back to you right away!

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Black Bean & Quinoa Enchilada Bake

We have a winner tonight guys! This casserole packs a bit of a kick, feels totally decadent and like comfort food at the same time. We made this tonight and loved it. I think if I made it when my daughter was here I’d back off on the jalapeños a bit. Such a good meal!

Thank you to my wonderful coach Melanie Mitro for sharing this recipe with me!

We made it tonight and we both loved it!

**Just a little disclaimer – this meal is a little heavy on the cheese so watch your portions. If you are using the 21 day fix use a YELLOW, a RED and a BLUE.

Ingredients:

1 cup uncooked quinoa, rinsed

2 cups of water

1 tbsp olive oil

1 small onion diced

3 garlic cloves minced

1 jalapeño seeded and diced

1 red pepper seeded and diced

1 cup frozen corn

juice of 1 small lime

1 tsp chili powder

1/3 cup chopped cilantro

Salt and pepper to taste

2xcans of black beans, rinsed and drained

2 cups red enchilada sauce (I used the sauce from this recipe)

2 cups of shredded mexican cheese

Toppings (optional): Greek Yogurt, Avocado, Olives, Green onions

Directions:

Preheat the oven to 350 degrees and spray a 9x13in pan with cooking spray.

Add quinoa and water to medium saucepan and bring to a boil. Boil for 5 minutes then turn the heat down and simmer for 15 minutes or until the water is absorbed. Fluff with a fork and set aside.

In a large skillet over medium high heat up the olive oil, add onion, garlic and jalapeño. Sauté until soft, about 5 minutes.

Add peppers and corn and sauté for 5 more minutes.

Add lime juice, cumin, chili powder and cilantro. Stir and combine and season with salt and pepper.

In a large mixing bowl stir quinoa and black beans. Add the veggie mixture and combine, stir in half the cheese and all of the enchilada sauce.

Pour the mixture into the 9×13 pan, sprinkle with remaining cheese on top. Then cover with foil and bake for 20 minutes, remove foil and bake for 10 minutes longer until cheese is melted and bubbly. Remove and cool!

Un-Stuffed Cabbage Rolls

One of my challengers posted this recipe in our Challenge Group the other day and asked my opinion on whether or not it would be 21 Day Fix friendly. The answer is YES, I actually have this recipe in my rotation because it was initially introduced to me by my OWN coach, Melanie Mitro…the #1 coach in Beachbody right now!

Try this recipe out, make it your own by adding spices that you like. It’s total comfort food for the fall, and fits in well with any clean eating meal plan. Put it on your menu! We made it tonight and my husband loved it…

Ingredients

1.5 to 2 pounds xtra lean ground beef or turkey

1 tbsp Extra Virgin Olive Oil

1 large onion, chopped

1 clove garlic, minced

1 small cabbage, chopped

1 big can (28 ounces) of diced tomatoes (no salt added)

16 ounces of tomato sauce (organic, as clean as you can find)

1/2 c water (if you need more liquid)

1 tsp black pepper

1 tsp sea salt

(above is the basic recipe that is circulating. I added the ingredients below because we found the original a bit bland)
1/2 tsp paprika
1/2 tsp garlic powder
1/4 tsp black pepper
1/2 tsp onion powder
1/4 tsp cayenne pepper
1/2 tsp dried oregano
1/2 tsp dried thyme

Preparation:

In a large skillet, heat olive oil over medium heat. Add the ground beef and onion and cook, stirring until ground beef is no longer pink and onion is tender. Add the garlic and other spices and continue to cook for a minute.

Add the chopping cabbage, tomatoes, tomato sauce, water (if required). Bring to a boil. Cover and simmer for 20 to 30 minutes or until cabbage is tender.

Enjoy! Let me know if you make it and what modifications you made 🙂

**21 Day Fixers – I served mine over one container of brown rice, so here is your container count for this meal:

1 yellow

1 red

1 green

Bruschetta Chicken

A wonderful recipe to incorporate into your clean eating meal plan – and 21 Day Fix approved too!!

Salsa Topping:

• 6 medium Roma tomatoes, seeded and chopped
• 1/4 cup finely chopped fresh basil leaves
• 1/2 tsp sea salt
• 3 cloves fresh garlic, minced
• 1 tbsp balsamic vinegar
• 1 tbsp freshly ground black pepper
• 1 tbsp olive oil

Chicken:

• 1 tbsp chopped fresh oregano
• 1 tbsp chopped fresh basil
• 1/2 tsp. chopped fresh thyme
• 1 tsp chopped fresh Italian parsley
• 2 tbsp fresh lemon juice
• 2 tbsp balsamic vinegar
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp fresh ground black pepper
• 1/4 tsp sea salt
• 4 skinless, boneless chicken breast halves

For Salsa, combine all ingredients in a medium bowl. Cover and chill in refrigerator until ready to serve.

For chicken breast, combine all ingredients in a large ziplock plastic bag. Shake to distribute well, seal and marinate in the refrigerator for at least 1 hour (I did it overnight).

Preheat oven to 350 degress.

Remove chicken from bag; discard marinade. Place chicken in glass baking dish. Cover with foil and place in oven for 30 to 40 minutes or until chicken is thoroughly cooked through. Serve with salsa on top; garnish with fresh basil leave if desired.

Serve this with some brown rice and fresh broccoli or asparagus!

21 Day Fix Week 2 – Women’s Meal Plan

I’m so excited to be starting week two of the 21 Day Fix with a group of challengers who are HUNGRY for change.

The first week was really exciting. Everyone was busy focusing on implementing their clean eating meal plans into their schedules. The 21 Day Fix comes with a comprehensive eating plan that focuses around the portion-controlled container system that comes with the program. It takes the guess work out of meal planning and tells you how many portions of each container (which represent proteins, veggies, fruits, carbs, healthy fats, seeds and oils). Once you pick out your calorie block, you are able to design your entire weekly meal  plan around the container concept. I always like to share my meal plan with my challengers at the beginning of the week and I encourage them to share theirs as well. Not only does it give me a bird’s eye view of what their week looks like, but it give other people ideas for new recipes they can incorporate into their own lives!

This week, I really feel like I need a reset. I got all my workouts in, in week 1 and my challengers even held me accountable in the mornings! We texted each other to make sure we were up at 5.15am and ready to rock and roll! But I failed in my planning and grocery shopping, I had a super busy week at work and I was caught off guard with no meals at work on many days and either didn’t eat a thing, or made sub-standard choices at the cafe in my building.

So, I’ve got my grocery list in hand this morning and I’m headed to the grocery store! When I get home, I’ll spend an hour prepping tonight’s meal and this week’s salads and snacks for me and my family to take to work and school!

Here’s to a much better week 2!

My focus is on getting in LOTS of WATER, cutting out the snacking completely, and holding off on the wine until Friday night! Feel free to shout me out throughout the week for an update on how I’m doing. If you want to share your challenges with me, I can help you stay accountable to your goals too!

Workout-wise, this week looks exactly like it did last week. After 60 days of PiYo I had noticed some remarkable gains in my lower and upper body strength and also through my abdominal region. When I switched to the Fix, I noticed that I have some work to do as this workout program really focuses on different muscles and the exercise are definitely challenging. I followed the modifier on some of the abs exercises last week found some of the plank moves that incorporate weights really challenging. I am super excited to see how my body and focus progresses this week.

Would you like to start on a plan like this, in the comfort of your own home, but with the added bonus of having me as your coach to keep you accountable and on track for your goals? Message me or connect with me on Facebook. We can talk about your goals, and pick out a program that works for you! Our preseason for our next Challenge Group starts on October 13 – that’s plenty of time to get your package and get yourself prepared! 

If you would prefer, I can contact you directly. Fill out this application form and I’ll get in touch with you within 24 hours!

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Crock Pot Beef Stew, Clean Eating Style

We love comfort food in the fall. We don’t have to let our guard down and douse our food in gravy, salt, and a loaf of bread on the side. There’s always a way to keep your healthy lifestyle going…a quick google search will usually help you find a clean eating alternative to any comfort food you enjoy!

I love putting a roast or a stew in the crock pot on a Sunday morning and then walking away from it, only to return at supper time to a full-cooked meal. Plus it makes the house smell amazing!

Crock Pot Beef Stew

Ingredients:

1 pound of round steak cut into one inch pieces (Get the best you can afford. Don’t buy it at Wal-Mart. Go to the butcher, or find somewhere you can buy grass-fed beef.)

2 tablespoons olive oil

Sea salt and fresh pepper to taste (easy on the salt)

1 large white onion, chopped

4 teaspoons minced garlic

2 cups potatoes, cut into 3/4 inch chunks

4 celery sticks, cleaned and chopped

2 carrots, peeled and sliced

1 1/2 teaspoons dried thyme or 1 tablespoon fresh thyme

3 bay leaves

2 cups beef broth, low sodium, fat free

1 cup red wine

15 ounce can of diced tomatoes (no salt)

Directions: 

Rub the meat with oil, salt and pepper. Let sit at room temperature while you prepare your vegetables.

Prepare all vegetables and add them to the slow cooker. Place the meat on top of the veggies. Add the broth, wine, tomatoes, thyme, bay leaves and a little sale and pepper. Cover and let cook on low for 8 hours or until the meat is fork tender.

**This recipe is 21 Day Fix-friendly. Portion out your meat (red), carrots and onions (green) and potatoes (yellow) into your containers. The broth is a freebie. 

Enjoy! We did!!

Green Beans with Shallots

A twist on plain old green beans, this recipe packs a ton of flavour yet sticks to the guidelines to fit into your clean eating lifestyle. Serve with Lime & Sriracha Grilled Chicken and Mexican Rice.

(via OnceUponaChef.com)

Ingredients

• 1 tablespoon extra virgin olive oil
• 2 large shallots, thinly sliced
• About 1 cup water

• 3/4 pound (12 ounces) green beans
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Instructions

1. Heat the olive oil in a large sauté pan over medium-low heat. Add the shallots and cook, stirring frequently, until soft and mellow, about 8 minutes.
2. Add the green beans, salt and pepper and cook, stirring frequently, for about 2 minutes.
3. Add 1/2 cup of the water and cook, stirring frequently, until the water evaporates, 4-5 minutes. If necessary add the remaining 1/2 cup of water and continue cooking until the beans are tender and the pan is completely dry, 5-6 minutes. Test the beans for doneness. If they need more cooking time, add a bit more water and cook until done; just be sure to cook off any remaining liquid in the pan before serving, otherwise the flavor will be diluted. Taste and adjust the seasoning with salt and pepper if necessary.

Lime & Sriracha Grilled Chicken, Mexican Rice and Green Beans with Shallots

Mexican Rice

This side dish goes well with Lime & Sriracha Grilled Chicken. It’s got a bit of kick, but you can adjust it according to your palate. Goes well in a clean eating meal plan, but watch your portions.

(via OnceUponaChef.com)

Ingredients

• 2 tablespoons olive oil
• 1 small yellow onion, finely chopped
• 1 large jalapeño pepper, stemmed, seeded and minced
• 2 large cloves garlic, minced
• 2 tablespoons tomato paste
• 1-1/2 cups enriched parboiled long grain rice, such as Uncle Ben’s Original (see note*)
• 3-1/3 cups low sodium chicken broth 
• little bit of salt
• 1/4 teaspoon freshly ground black pepper
• 1/2 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 cup finely chopped cilantro
• 2 teaspoons fresh lime juice

Instructions

1. Heat the olive oil in a large pot over medium-low heat. Add the onions and jalapeño and cook, stirring frequently, until onions are softened and translucent, about 5 minutes.
2. Turn the heat up to medium and add the tomato paste, garlic and rice; cook, stirring frequently, for about 3 minutes.
3. Add the chicken broth, salt, pepper, chili powder and cumin; turn the heat up and bring to a boil.
4. Reduce the heat to low, cover the pot and simmer until all the liquid is absorbed, about 20 minutes.
5. Add the cilantro and lime juice and fluff the rice with a fork to mix. Let the rice sit for a few moments to “dry out” and lose that wet, just-steamed texture. Taste and adjust seasoning with salt, pepper and lime if necessary.
6. *Note: Some rice brands will require a little less or a little more liquid; check the package for specific instructions.

Serve with Lime & Sriracha Grilled Chicken and Green Beans with Shallots.

Lime & Sriracha Grilled Chicken, Mexican Rice & Green Beans with Shallots

Lime & Sriracha Grilled Chicken

We saved this recipe for a night when we were alone for dinner because there is a bit of kick to it and the kids are not huge fans of fire in their food. It was not, however overbearing and lucky us – we had leftovers for lunch the next day. Simple and delicious and clean eating diet friendly – put this on your weekly meal plan!

(via OnceUponaChef.com)

Ingredients

• 3 tablespoons soy sauce
• 1/4 cup plus 2 tablespoons honey (I only used just less than 1/4 cup)
• 1 tablespoon vegetable oil
• 1 teaspoon lime zest, from one lime
• 3 tablespoons fresh lime juice, from 2 limes
• 4 garlic cloves, peeled and roughly chopped
• 1-1/2 square inch piece fresh ginger, peeled and roughly chopped
• 1-1/2 tablespoons Sriracha sauce
• 1-1/4 teaspoon salt
• 2-1/2 pounds boneless skinless (I bought the stir fry chicken already sliced and it really picked up the marinade)
• 2 tablespoons chopped cilantro, plus more for garnishing platter
• Limes, sliced into wedges, for garnishing platter (optional)

Instructions

In a blender, combine the soy sauce, honey, oil, lime zest, lime juice, garlic, ginger, Sriracha and salt. Blend until completely smooth. Pour 1/2 cup of the marinade into a small bowl; cover and refrigerate until ready to serve (this will be your sauce).

1. Combine the chicken and remaining marinade in a large Ziplock bag and seal tightly. Place in a bowl (in case of leakage) and marinate in the refrigerator for at least 6 hours or overnight.
2. Remove the chicken from the marinade and thread onto skewers, folding the pieces in half if they are long and thin.
3. Be sure the grill is clean, then preheat to medium-high heat. To grease the grill, lightly dip a wad of paper towels in vegetable oil and, using tongs, carefully rub over the grates several times until glossy and coated. Grill the chicken kebabs, covered, until golden brown and cooked through, turning skewers occasionally, for 10 to 15 minutes. (Keep an eye on it — if they are browning too quickly, turn the heat down.) Transfer the skewers to a platter. Warm up the reserved marinade in the microwave and either drizzle it over top or pass it alongside. Scatter the chopped cilantro over top and garnish the platter with lime wedges and cilantro sprigs, if desired.

Served with Mexican Rice & Green Beans with Shallots

Lime & Sriracha Grilled Chicken, Mexican Rice and Green Beans with Shallots

Garlic & Rosemary Grilled Pork Chops

Finding new ways to incorporate chicken into your clean eating meal plan can become a burden after a while. I picked up some pork chops the other day and when I came home Googled a clean eating recipe.

Nothing really struck a chord with me so I rolled with it a bit and here’s what I came up with!

(I always smile when I think of pork chops because when my son (now 19) was like, 4 he used to LIVE for pork chops. And when we’d tell him we were having them for dinner, he’d get so excited his little tongue would get wrapped around in his own little mouth and he’d yell “Chop Porks!! Chop Porks, Mommy”)

Garlic & Rosemary Grilled Pork Chops

3 Pork Chops (loins? I don’t know anything about meat)
2 tbsp EVOO
3 healthy pinches of Rosemary
Some minced garlic (a generous teaspoon…I think I might have thrown a little more than that in for good measure)

Put everything in a zip lock freezer bag and moosh it all around so everything is covering the meat. Toss the bag in the fridge for 30 minutes or an hour. Throw them on the grill when you’re ready and serve them up with a nice green salad and some sweet potato fries.