Meal Planning with Hammer & Chisel

As I mentioned previously I'm now doing a workout program called The Master's Hammer & Chisel with my husband to help me loose the pregnancy weight I gained. Before starting our new workout program (Hammer & Chisel) we had to take a quiz to see what meal plan we would be following. Depending on gender, starting weight, lifestyle, and goal you got a letter that represented your calorie and container options. I got Plan B with 1,500-1,799 calories. This was less calories than I was used to since I was still sticking with the calories I was eating during my pregnancy. The containers/colors shown in the table above relate to certain types of food as explained below.

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After I got this information I went to work researching healthy recipes that could work within these goals. I have to say that it was not easy at all to come up with my Week 1 Meal Plan. I struggled to cut back on my carb/starch and dairy intake. I also struggled finding vegetarian options for most of my meals {I'm about 90% vegetarian since I still eat lunch meat and sometimes seafood}. I typically eat a lot of Mexican food and pasta recipes. However, clearly eating as much spaghetti and enchiladas as I was previously was not working for me in the long run so I came up with my meal plan shown below.

For week 1 I struggled with still feeling hungry and lethargic at times. According to the nutrition book you can add in green and red if you're hungry or purple and blue if you're lacking energy. To prevent myself from being miserable since I didn't plan on starving myself, I added in some veggie snacks to my day when needed. Before I could start my workout after my second snack I ate a second serving of carrots since they have fiber to help me keep me full to power through my workout. I was definitely missing my sugar filled Zone Perfect Protein Bar that I normally eat pre-workout right about now. 

I was loving my usual turkey sandwich (minus the mayo and cheese I usually used). However, the plain greek yogurt was a struggle where I was constantly trying to find mix-ins to improve the taste. For some reason plain greek yogurt tastes like sour cream to me, and it's just not appealing to eat a bowl of it. I threw in some strawberries one day and another day I blended it up with blackberries. Another thing I was struggling with was my new way to drink coffee. Typically I pour in my flavored creamers until my coffee basically looks like milk. Now I'm allowed 1-2 tbsp of Milk plus any extracts or spices I'd like. I blended my coffee with 2 tbsp of Fairlife Fat Free Milk, 1 tsp Vanilla Extract, 1 tsp Coconut Oil, and a sprinkle of cinnamon. It was okay at first. I think it'll take time for my body to adjust and learn to like the healthier options, but it'll definitely be worth it in the end to feel better about myself and live longer. 

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Body Beast Build Phase Workout Samples

These workouts are from Body Beast Build: Back and Biceps. In the top left I am doing a dumb-bell pullover. This one works your lats and you can definitely feel it. In the left middle I am doing a Reverse Fly. I have a love hate relationship with these. My muscles love them because it helps them build, but I hate them. On the bottom left I am doing a close grip pull-up. We have one pull-up bar in our workout room so I modify and use resistance bands. I am increasing the weights on my bands as I get stronger. I'm now using Red + Black which is 40-50 lbs. On the right top I am doing a Bicep Curl. These and Rows are a weight workout that comes easier for me. On the bottom right I am doing a one arm row. This is probably my favorite strength move because I can usually go pretty high compared to the rest of the moves. 

These workout moves are from Body Beast Build: Legs. On the top left I am doing a Regular Weighted Squat. This I tend to go pretty heavy with my weights because my legs are one of my stronger parts. On the left middle I am completing an Alternating Lunge. You switch with stepping forward into a lunge with either your right or left leg while holding two weights in your hands. On the bottom left I am doing a deadlift with dumbbells. If you have limited equipment and don't have a bar you can use dumbbells and get the same results. On the right top you can see me flexing. I wanted to show what my calves flexed looked like during the beginning in Build Phase so we have something to compare to later. On the bottom right I am showing calorie burn between my husband and I. During strength training he seems to burn at least double what I do.

Body Beast - Measurements and Pictures

Before starting Body Beast we took our before pictures and measurements. This is smart to do so you know how you've changed and when you finish the workout you can send your pictures in for free gear (Body Beast T-Shirt). You want to take a picture of yourself from the Front, Back, and Side. You can have your arms at your sides or flexing in the position I'm showing above. After taking pictures we did the typical measurements of shoulders, bust, waist, and hips. However with Body Beast it also requests you to measure your right/left biceps, right/left quads, glutes, and right/left calves. My main areas I want to work on with Body Beast are my butt, thighs, calves, biceps, and my abdominal area. If you need help with how to measure your body for you bust, waist, shoulders, and hips here is a guide. 

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Now that we had our measurements, weights, and pictures {and a basic idea of our meal plans for the weeks, which will change in the upcoming weeks as my dietary needs change} it was time to start our workouts.

Body Beast for Women - Schedule and Equipment

The hubby and I are finishing up P90X3 this weekend and will be starting a new program Monday. We have decided to complete Body Beast next. After much discussing we've decided it's best to build muscle now while it's cold then switch and blast away fat once it's getting closer to summer with a high intensity cardio program like Insanity Max: 30. P90X3 was a great starter program for us to begin the whole process of losing weight and gaining muscle. I feel like I've built some muscle in my legs and maybe a little in my arms. I want to define my arms more and tighten/tone up my stomach even more. I also want to do this program to help show other women that they too can complete Body Beast. As you look through the catalog or research Body Beast it may intimidate you, so I'm here to help break it down and help make it female friendly. 

Since I mainly want to define my body just a little bit more I'm choosing to do the Lean Beast program within Body Beast. This program is great for building muscle while also losing the extra fat coating my muscles. Block 1 starting out is the Build Phase. This phase focuses on synergistic muscle groups, allowing you to get strong and build a foundation to work on.  This phase continues for 6 weeks long. you workout 6 Days and have 1 day off. The workouts are different for each of the 3 weeks. 

I have different equipment and supplements I'll be using to gain the optimum results. Based on the cost I am going to try going through the 90 Days without getting the extra supplements for Body Beast that are suggested (Hardcore Base Shake, Fuel Shot, M.A.X. Creatine, and Super Suma). 

• On the top left is P90X Results and Recovery. This is an orange creamsicle after workout drink that helps ease soreness and optimize your results. It taste amazing and really helps me not be in agony after waking up the day after a workout. Plus it's all natural with no artificial flavors or sweeteners.
• On the top middle is the Beachbody Jump Mat. I use this since I workout sometimes on hardwood floors. This super shock resistant mat protects your knees, back, and ankles from injury. I also just like the cushy feel of it beneath my feet while working out. 
• On the top right are Resistance Bands. They can provide up to 100 pounds of resistance, and work amazingly well as an inexpensive substitute for dumbbells. I use them with a door attachment to provide a great alternative to regular pull-ups. 
• On the bottom left are Dumbbells. I will be using the massive set that my hubby and I have for the majority of the weight lifting workouts. We got most of our dumbbells through Amazon or from Target. 
• On the bottom right are Stability Balls. We have a weight bench that my husband will be using, but since we can't easily fit 2 into our workout room currently, I'll be using a Stability Ball. I like the fact that while I'm using a stability ball I can also work on training my core and stabilizer muscles. 

• We can't forget my Shakeology that I'll still be using while completing Body Beast. As with P90X3 this will continue to be my breakfast and will therefore be calculated in my calorie count for the day. I love the ease drinking Shakeology gives me since I never have to plan a Breakfast. I just wake up, mix it with whatever I feel like, and I'm ready to go in less than 5 minutes. 

Now it's time to meal plan. As soon as I fully figure out my meal plan for Body Beast I will post that on my blog. 

Beachbody Coaching Q & A

I have a few questions for you:

1. Do you need that extra motivation to help you get in the best shape of your life?
2. Do you want to be able to work from home on your own time?
3. Do you want to make a little extra money?
4. Do you want to start a new career of helping others out to become healthier versions of themselves?
5. Do you want a discount on AMAZING Beachbody products, like workout programs and Shakeology?

If you answered yes to any of the questions above then you are who I'm looking for! Join me in an online sneak peek into what Beachbody Coaching is all about. This group is totally FREE. This group is here to give you the information you need to help make the decision of whether or not you are ready to make a change for the better in your life. The group opens January 12th. Comment below if you are interested!

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P90X3 Month 3 - How to Avoid Holiday Weight Gain

OMG Month 3 has had some hard workouts. I think I like this month a little better though because the weeks are switched up. So week 1 has different workouts than week 2. I think I like that better. I also like that I'm actually starting to improve at a lot of my workouts. When you start P90X3 at Month 1 you seriously believe that you'll never even be close to as good as the people in the video. But thankfully as the weeks go on you get more and more confidence as you get stronger and stronger. 

Bow or Boat pose is one of those no joke workout moves that it takes time and consistency to get. During the first month my chest and thighs were barely off the ground. I kept fighting to get higher and higher though and here I am now rocking the bow pose like a pro during P90X3 Decelerator. 

Plyo Push-Ups are also a killer. I started P90X3 doing push-ups on my knees. Then I moved on to push-ups on all fours. I even tried on push-ups on the power stands. Then finally this week I decided to try out the Plyo Push-Ups and I did it. I was so proud of myself afterwards, especially when I saw this picture of me mid plyo explosion. I literally look like I'm floating. That's a huge accomplishment there for me. 

Finally there is P90X3 MMX. This video is seriously the hardest one of the bunch to me. In 30 minutes i burned over 400 calories. I mean, why go to the gym and be bored for an hour on the treadmill or eliptical when in 30 minutes you can burn over 400 calories?!?! That's insane right there. This video was so hard though that by the end after the cool down I just wanted to flop down on my mat and catch my breath. I needed a little extra cool down. 

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What are you doing to stay active this holiday season? When you workout your body releases endorphins which help you cheer up and relax. Those endorphins are super amazing to help you deal with the holiday stress that comes with buying gifts and fitting everything into a tight schedule. It also helps avoid the extra pounds you'll get from all the holiday foods. 

If you feel like you’ve tried everything to get your results and still aren’t seeing them, then let me help you. Together we can become better than average, and not be just another statistic. Give yourself the gift of health this Christmas and invest in your future and the future of your family. Comment below or visit my site if you are interested in making 2015 the healthiest year of your life.

Here's a great quick holiday workout from my favorite instructor Tony Horton to help you avoid holiday weight gain. If you aren't already doing so I recommend following Tony Horton on Youtube. He's amazing and hilarious and his workouts are awesome! 

P90X3 Month 2 Complete

I can't believe it! My husband and I are officially done with Month 2 of P90X3. I am seriously in love with this workout program. Tony Horton keeps me laughing throughout every workout with his silly personality and each day is different than the last. I love the workouts where I record my reps/weights because then I can actually see how I'm improving and getting stronger.

Here's how Block 2 looked in P90X3. My favorites were MMX, Incinerator, and Triometrics. I'm very surprised that I actually like MMX. Back when I used to workout at LA Fitness I atteneded one Kickboxing class and hated it. I spent 90% of the class lost and looking like I had no coordination at all. Thankfully in MMX Tony Horton does a great job of showing the moves and making it super easy to follow. My least favorite was definitely Ecentric Lower. During the first week I was a DISASTER. I kept stumbling and messing up with my workouts. I felt like I barely got a workout even though I had a good calorie burn just because I was so frustrated. I have always had issues with balance, but it seems worse since I sprained my ankles. Thankfully though I noticed during weeks 2-3 I was getting better and better at the moves in Ecentric Lower.

As you can tell by my sheet where I record my reps and weights I was writing BAD and underlining it multiple times on the workouts that were straight up disasters during week 1. I loved seeing my improvements though as the weeks went on. I was also happy to see my progress pictures at the end of the month. I feel like I'm looking better and better!!

I feel like my stomach is looking smaller and my butt is looking more lifted. I still have a ways to go, but I am so happy with my progress. 

Are there others out there wishing they could loose just a few more pounds? Wishing they had someone out there to keep them accountable? Or just hoping to tone and tighten up their body? I'm here to help you! Contact me for information about joining my January Challenge Group! There's only a few week lefts to decided if you are going to make this New Year the one where you finally stick to your resolution. 

One Pot Vegetarian Chili

There are some nights where all you want to do is cozy up to whoever is near you in front of a fireplace and watch TV. This was one of those nights. It's very chilly outside and it's been raining all day. Therefore, I thought why not make some Chili for the hubby and myself while we relax in our warm house. I found this great recipe for Vegetarian Habanero Chili on Beachbody's site. My hubby and I aren't huge fans of super spicy food so I decided to alter it just a little bit. It still came out great! This chili is wonderful for vegetarians and even the most avid meat eaters around. And it has 31 grams of protein in it!!!! That's amazing for a vegetarian meal. Plus it's healthy too.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 10 servings, about 1 cup each

Ingredients:

• 12 oz Meatless Crumbles
• Nonstick cooking spray
• 1 medium onion, chopped
• 2 cloves garlic, finely chopped
• 4 oz Green Chiles
• 1 tsp. chili powder
• ½ tsp. paprika
• 1 dash ground black pepper
• 1 14.5 oz can black beans, do not drain
• 1 14.5 oz can kidney beans, do not drain
• 2 medium tomatoes, chopped

I used a giant pot to avoid splashing while the food was bubbling. I probably could've used a skillet.

Preparation:

1. Heat large skillet, lightly coated with spray over medium-high heat.
2. Add onion; cook, stirring frequently, for 5 to 7 minutes, or until translucent.
3. Add garlic, green chiles , and meatless crumbles; cook, stirring frequently, for 3 to 4 minutes, or until meatless crumbles are fully brown.
4. Add chili powder, paprika, and pepper; cook, stirring frequently, for 2 more minutes.
5. Add black beans, kidney beans, and tomatoes; cook, stirring frequently, for 5 to 7 minutes, or until mixture is heated through.

Tip: Any remaining chili can be frozen to be reheated at a later time.

Tip: If you like your Chili more spicy substitute with jalapeños or habaneros.

Beachbody 3-Day Refresh Prep

On Tuesday I will be starting the 3-Day Refresh by Beachbody. The 3-Day Refresh is great when you want a fast, clean break - to drop a few pounds in a hurry or break some bad habits. After this 4 day weekend and Thanksgiving holiday I'm not feeling my best. I tried really hard to be healthier than I normally am, but I'm not sure if I was 100% on track with my usual eating. Due to the change in my usual routine I'm feeling a bit more sluggish and my stomach isn't feeling too great. That is why I will be starting the 3-Day Refresh this week during my "rest" week in P90X3. 

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The 3-Day Refresh consists of 3 daily shakes, a fiber drink, plenty of filtered water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going. The meal plan that comes with the 3-Day Refresh is simple, but it offers many alternatives, including some creative ways to prepare your meals so that you can actually enjoy eating healthy food without having to season it in ways that can damage your health and undermine your weight-loss goals. This is also great because it's a cleanse without the starvation feeling you get with most of the other cleanses out there.

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I like to make sure I do things exactly right, so before starting out I decided to lay out my menu plan for the 3 days ahead. I also wanted to make sure that I'd have time to grocery shop and prep for the refresh. I work a full-time job away from home so I don't have the time to prep as I go. I want to be able to leave for work in the morning and have everything I need to stay on track with my refresh. I am also hoping that if I am fully sticking to the plan that I can get the optimum results. Below you can see how my 3 days will go according to my schedule of each day between waking and sleeping.

I finally got my groceries today so I just need to do a little bit of meal prep then I'll be all set for the next 3 days. It'll be easy peasy after the prepping!

Here's a short video that explains more about the 3-Day Refresh. If you're interested let me know and I can help you get started. Who wants to lose a few pounds in the next 3 days?

P90X3 Block 1 Complete

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I'm a little late posting this due to unforeseen circumstances this last week, but my husband and I have officially finished Block 1 of P90X3. Overall, I have to say it was pretty easy to stick to the program just because it's only 30 minute videos. That doesn't mean they were easy videos in anyway, but they are more manageable to fit into busy schedules just because of how short they are. The only issue I had during Block 1 was caused by me wearing incorrect shoes. My ankle swelled so much from the sprain that you couldn't even see the bone anymore. Due to how bad the sprain was I had to take a few days off working out and use crutches to get around. That alone coupled with the pain of spraining my ankle taught me the lesson of the importance of WEARING THE RIGHT SHOES. Tony Horton says in every video not to wear running shoes and now I definitely do not.

Eventually my ankle did heal and I was able to walk again. I'm still not 100% back to normal and I still wear an ankle brace, but it's doing much better. If needed I will modify my workouts to account for the issues with my ankle. My husband told me that it took him 6 months for his ankle to fully go back to normal size. 

But now that I have finished Block 1 my husband and I took the Progress pictures that are required and weighed ourselves. I am down 10 lbs from when we first started P90X3 and here are my before pictures next to my progress pictures.

SIDE VIEW

FRONT VIEW

Looking at the pictures I can definitely tell the difference that a month of working out and eating healthier has made. If this is only one month of doing P90X3 then I can't wait to see what I look like after doing 3 months of P90X3. 

As a side note....I started drinking Shakeology during my last week of Block 1 and will continue drinking it throughout the whole process. You always hear that abs are made in the kitchen and I believe it to be true. That is why I will be supplementing Shakeology in to make breakfast my healthiest meal of the day.

<3 Kelly Jean

Shakeology Review

Well, I've now been drinking Shakeology for almost two weeks and I love it. I went with the Vanilla Shakeology to start out with a pretty basic flavor. I figured I'd start out there and try a lot of different recipes with it, then go from there experimenting the other tastes. So far I've tried the Iced Mocha, Peaches and Cream, Neapolitan Strawberry, Pumpkin Spice, Strawberry Banana, and Pina Colada. [I linked the flavors to the recipe site so that you can see calorie count if you're curious].

To make the Pina Colada Shakeology I mixed in my Ninja blender 1 scoop of Vanilla Shakeology, 1/2 cup of Skim Milk, 1/2 cup of Pineapple Chunks, 1/2 tsp of Coconut flakes, and 1 handful of ice. It was delicious. It tasted exactly like a Pina Colada just with half the calories and no alcohol. It worked great to start my morning off right as I went out to run errands.

For my Neapolitan Shakeology I mixed in my Ninja blender 1 scoop of Vanilla Shakeology, 1/2 cup of Skim Milk, 1/2 cup of Frozen Strawberries, 1 tsp of Cocoa Powder. This was another hit in my book. I have really contemplated making some extra and freezing it for an after dinner treat of Shakeology Neapolitan Ice Cream. Yum!

On Halloween morning before I headed off to work I made a Pumpkin Spice Shakeology. This was probably the main reason I went with Vanilla Shakeology first was so that I could try the Pumpkin Spice flavor. Ever since Fall started here in Georgia I've been obsessed with trying everything Pumpkin Spice that I can. Therefore, why not make a Shakeology breakfast shake with the Pumpkin Spice flavor? To make this amazing drink I mixed in my Ninja blender 1 scoop of Vanilla Shakeology, 1/2 cup of Skim Milk, 1/2 cup of canned Pumpkin Puree, 1 tsp of Pumpkin Pie Spice, 1 tsp of Cinnamon, and 1 handful of ice. It was delicious! I won't say it tasted exactly like a Pumpkin Spice Frappucino, but it was pretty close and it has way less calories.

Another favorite of mine with Shakeology is any fruity flavored shake. I've been switching out my fruits I throw in. Some mornings I had peaches, some mornings orange slices, and some mornings I go the route of strawberry banana. My favorite yogurt flavor is strawberry banana so I made a shake that tasted exactly the same. This one was pretty simple to make as well. I mixed in my Ninja blender 1 scoop of Vanilla Shakeology, 1/2 cup of Frozen Strawberries, 1/2 cup of Skim Milk, and 1/2 a banana. It was yummy!

I'm pretty sure so far the only flavor I haven't liked is the Iced Mocha. I'm not sure if it's my iced coffee I'm adding in, but it turns out pretty bland. I've been using the Starbucks unsweetened Iced Coffee you can buy in the dairy section and it's just not giving it the right taste that I'm looking for. I only go for this drink on mornings when I'm really tired and dragging and need the extra pick me up from coffee.

I recommend Shakeology to anyone that has trouble eating their recommended daily dose of fruits and vegetables. Apparently you are supposed to have 5-9 servings of fruits and vegetables a day. Do you get that? Do you even like vegetables? If you answered no to either of those you should try Shakeology. This last week I lost my mother-in-law suddenly and tragically. During that week while dealing with the loss and doing everything we can to help out my father-in-law, my husband and I just didn't have the time to workout. We barely had the time to sleep, let alone fit in working out since we were getting home by 10pm or later and still had to be up early the next day. However, during the week I never stopped drinking Shakeology. I had it every single morning for my breakfast. You know what happened after a week of not working out and still drinking Shakeology? I lost around 2-3 pounds that week. I've noticed with loss you are provided with LOTS of bad food. I did my best to still control myself and not over-indulge, but I can't say that I didn't allow myself a donut or piece of cake when provided. However, I did make sure that everyday I had my Shakeology. There's no need to miss the healthiest meal of the day, especially when it tastes so good.

<3 Kelly Jean