21 Day Fix One Week Meal Plan

You’ve probably heard by now – I love the 21 Day Fix! I love the 30 minute daily at-home exercises and I love that I can pretty much eat anything I want as long as I mind my portions and make sure I’m getting in all of my food groups. I also love being a Coach and leading online Accountability/Challenge Groups to help others get more healthy and fit following this program. HOWEVER, this program does necessitate a bit of meal planning – especially if you’re  on the go all week. I’ve heard from my Challengers that meal planning is the toughest part of this program – figuring out how to make sure they are getting all of their correct portions each day can be a struggle – a struggle that I’m hoping over time I can help everyone overcome.

21 day fix one week meal plan 1200-1499 calorie range

To start this process, I logged each of my meals broken down by 21 Day Fix container colors for an entire week. If you have any questions about how the food at each meal was prepared please feel free to ask in the comments!

21 Day Fix One Week Meal Plan 1200-1499 Calories:

<<Click here to view in Google Spreadsheets>>


21 day fix challenge

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Make This Your Healthiest Holiday Season Yet

I was talking to a friend today about my new friend, Beachbody’s P90, and she said, “That sounds really great but with the holidays coming up, it’s just not a good time to start a health/fitness program because there are just too many temptations everywhere. Check back with me after the new year and I’ll be ready then.”

how to lose weight this holiday season

Does that sound familiar? The reason my friend gave for not starting a fitness program right now is the exact reason why it’s the PERFECT TIME. Why wait until you’re 6-10lbs heavier? You may not be able to lose weight right now (although it’s totally possible!) but you could at least NOT GAIN!! How does that sound… not gaining weight this holiday season with the possibility of losing weight instead?!

I’m going to go out on a limb and assume you don’t have a party or some sort of social gathering every single day for the next 51 days (that’s how many days are left in 2014.) In fact, I bet that the amount of days where you don’t have a social obligation is much less than 50% of those where you may be faced with holiday temptations – so what’s your excuse on those days? Could you squeeze in a 10-30 min workout and eat healthy on those days? I’m willing to bet if you could/did you’d be much happier come Jan 1, 2015 because you could start your New Year’s resolutions off on a much healthier, much more fit note compared to just writing the next 51 days off as a lost cause.

So let’s do it together! I’m just like you – this is a tough time of year for me too – I’m not going to be able to following my healthy eating/fitness plans 100% of the time, but that doesn’t mean I’m not going to do what I can when I can. I would love nothing more than to help you make this your healthiest holiday season yet! I will be there with you – as a friend, as a motivator, as an accountability partner.

Start here ► choose a Challenge Pack at http://bit.ly/holidaychallenge (or I’ll help you pick one out.) You’ll get a clean eating nutrition guide, at-home workouts that you can do at your convenience, and a daily meal replacement, nutrient-dense shake. AND ME as your coach and partner in crime! I’m ready – are you?!?

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Stop Complaining about Your Damn Kids

So this is obviously not going to be health/fitness related but it’s my blog so I’ll do what I want☺ Plus, it’s definitely going to be un-sugarcoated!

This also may be the post that gets me mass un-friended on Facebook and in life but it’s a risk I’m willing to take to get this off my chest.

I am just so sick and tired of seeing people complain about their babies and kids in my Facebook news feed. Look, you chose to have those kids, (unless they were an accident in which case complain away [although let's face it, it's still your fault that you have them]), some of you even went to great lengths to have them – SO STOP FREAKIN’ COMPLAINING ABOUT THEM. Is it that you didn’t realize ahead of time that babies don’t sleep and they cry and you get no sleep when you have them and you’re going to feel like you’ve been run over by a truck all of the time?? Or that when they start getting older they’ll probably rebel against you and act like little jerks for a while?? Or that you can’t do all of the things you did before you had kids??

Let’s assume that this is all common knowledge (if it’s not, perhaps there really should be some sort of test people need to pass before they bear offspring) – so why do you post about it on Facebook like you’re the only one in the world that’s ever had a child? You’re exhausted because the baby doesn’t sleep? HOLY CRAP THAT IS COMPLETELY UNFATHOMABLE!! Someone call Guinness, you have a one-in-a-million child.

stop complaining about your kids

Now in the event that you’re an offender and still reading this, allow me to explain my position, and perhaps you’ll realize I’m not a complete a$! hole.

I don’t have kids. My life just hasn’t taken me there yet – but I’ve wanted them for a long while now. So, seeing your posts makes me want to slap you upside the head and yell, “Don’t you realize how lucky you are?!?”

But I haven’t even started trying to have kids – what about the people reading your posts who have been trying to have kids and can’t. How do you think those people feel when they read that you wish you didn’t have to take care of your kids for the day because there’s something else you’d rather do? What about the people reading your posts who have lost a child??

Honestly, I don’t know if it’s a cry for attention, you want people to feel sorry for you, or you think you’re being humorous and commiserating with other parents. If that’s your goal, to trade “my kids have ruined my life” jabs back and forth with other parents, then don’t post it publicly on Facebook – save it for your Mommy and Daddy groups or your blog that I can choose not to read. I’d rather see my feed filled with posts about hating the President and your position on gun control while you shove your religion down my throat than see one more parent complain about things that every child in the history of children does.

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21 Day Fix Approved Lunch: Not Your Average Tuna Salad

This nutrient rich, protein packed 21 Day Fix approved lunch will help you soar through the afternoon without battling the 3:00 munchies!

First thing’s first. Before my meal I downed a teaspoon of Extra Virgin Coconut Oil. Yep. Just plain. By itself. Right out of the measuring spoon. Why would I do this? First, because it’s one of the recommended foods on the 21 Day Fix Meal Plan and fulfills my teaspoon requirement. Second, Coconut Oil can help boost your metabolism and reduce appetite among many, many other health benefits. So, I’m all for it!

Now what? The yummy-ness!

21 day fix approved tuna lunch

Ingredients*:

1 Can White Albacore Tuna (1 Red)

1 Cup Spinach (1 Green)

1/4 Cup Feta (1 Blue)

1 Tbsp Pumpkin Seeds (1/2 Orange)

3 Tbsp Salsa (This is technically listed as a Purple Container food on the 21 Day Fix plan, but this little amount I just count as free☺)

1 Whole Wheat English Muffin (2 Yellow)

*Colors = 21 Day Fix Containers

Directions:

Combine Tuna, Spinach, Feta, Pumpkin Seeds and Salsa in a bowl and mix. I like to then heat up the mixture in the microwave for 30 seconds. Serve open faced on English Muffin and eat the rest as a salad or save for later. Enjoy☺

learn more about the 21 day fix

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Beachbody November Specials: Save $70 on the PiYo Challenge Pack and $95 on the PiYo Kickstart Challenge Pack

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Save $70 on the PiYo Challenge Pack and $95 on the PiYo Kickstart Challenge Pack!

PLUS you’ll get me as your personal motivator/accountability partner for as long as you need!!

OH and there’s a 30-Day RISK FREE money back guarantee!!

buy beacbbody piyo challenge pack

order the piyo kickstart challenge pack

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Polyvore -> candibyak

10 Ways to Be Active During Workout Rest Days

I usually take a break from my 21 Day Fix workouts one day per week, a “rest” day if you will – but that doesn’t mean a day of inactivity! I look for other fun ways to get the blood flowing on these days. Today I took a lovely, brisk Fall 4.5 mile Charity Miles walk with my parents and the dogs. We walked to Starbucks where I was so excited to see the holiday cups released I just had to get something – so I got a 21 Day Fix approved Americano (yes you can have coffee on the 21 Day Fix!) What a fun start to the day!

fun ways to be active on rest days with the family

There are lots of other things you could do to still be active while taking a workout “rest day” from your normal routine. Here are some ideas:

1. Take a leisurely bike ride

2. Hula hoop (Yes, seriously! This is one of my favorite ways to get some exercise that is super fun! I use a 5lb weighted hoop and will put on some fun music and hoop around my living room for 20 min!)

3. Pack a picnic lunch and go for a hike

4. Have a dance party (This one is especially fun if you have young kiddos who would have a blast dancing around the house with you!)

5. Hop on an exercise bike while you catch up on your favorite book or magazines (I love my FitDesk for this – if I’m catching up on email, blogging, reading, or well, doing almost anything where I’d be sitting – I can hop on and pedal away for some extra movement in my day!)

6. Walk instead of drive to a nearby destination

7. Dust off the Wii and challenge some friends or family to a fun, action-packed game

8.  Jump rope (Another ‘blast-from-the-past’ activity that is both fun and a calorie scorcher!)

9. Hit the rink (Include the whole family in an ice or roller skating session – a great way to get the kiddos away from their screens and doing something fun and active!)

10. Visit a festival or amusement park (Lots of walking and lots of fun!)

What would you add to the list?

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Don’t Be Afraid of Treats this Halloween

Happy Halloween!! But is it really “happy”?! For me it is! I LOVE HALLOWEEN! And even though I’m a bit of a health and fitness nut, I’m here to tell you to STOP HIDING from the treats you love this Halloween!

When you’re dieting and/or on a weight loss journey holidays can be downright terrifying. On Halloween we are surrounded by treats galore – candy corn, caramel apples, pumpkin beer, cider, etc…. most health and fitness gurus/enthusiasts will write blog posts this time of year with titles such as, “10 Tips to Stay on Track During Halloween” and “How to Avoid Halloween Temptations” – not this girl!! I’m here to tell you to JUST ENJOY! (But of course get back on track tomorrow☺)

Last year during this time I was doing Weight Watchers and I participated in a weekly Wednesday night Twitter Weight Watchers chat. The Wednesday before Halloween all we did was talk about how we were going to stay within our points and “be good” on Halloween – it was kind of a depressing chat to be perfectly honest – people were really, really dreading the October 31st temptations they’d be facing. When Halloween came I felt so tormented by all of the yummy treats that I wanted, I couldn’t enjoy anything….and when I did slip a few pieces of candy I FELT AWFUL about doing it, like I had failed myself, and I failed the plan, and my willpower just wasn’t strong enough. This sent me into a downward spiral of negative self-talk that threw me off entirely for a couple of days. I figured, since I had “cheated” on Halloween that I should just eat whatever I wanted for the next couple of days because “it didn’t matter I had already failed.” I ate out of emotion because I felt “bad” and guilty. It was just terrible.

on halloween we workout and enjoy our treats

This time, I’ve been following the 21 Day Fix nutrition and exercise program since July 28th. I get in the 30 min workouts 6 or 7 times/week, I’ve been eating healthy and minding my portions and through doing so I’ve been losing weight and getting lean and strong! And you know what?! This year I’m going to freakin’ enjoy Halloween!! I’m not going to figure out how many calories I’ve consumed in mini-Snickers. I’m not going to trade in my yellow containers for wine – I will have the pumpkin beer. I am coloring outside the lines of the 21 Day Fix meal plan today and I DON’T CARE. I’m going to love every second of it, I’m going to love myself and tomorrow I’ll be happy (okay maybe I’ll have a bit of a tummy ache) but I won’t be feeling guilty, I won’t feel like I “cheated”, I won’t feel bad about anything – I’ll be ready to get my workout in and get back to eating healthy. One day is not going to derail all of the hard work I’ve been putting in if I don’t let it!!

So enjoy today! Celebrate a fun holiday with friends and family, let yourself live, do what you want to do – have your candy and eat it, too!! Happy Halloween!

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Healthy for the Holidays Challenge

Want to get Healthy for the Holidays and earn some AMAZING prizes while doing it?!? My extended Beachbody Coach family is coming together for an AWESOME 30 Day Challenge starting November 3rd!!!

We’ll be sharing our FAVORITE Healthy Holiday Recipes and helping you to stay on track to reach your goals during this time of the year!! Do it for yourself and for the, “You look amazing!” comments from friends and family during your Holiday gatherings!

healthy for the holidays beachbody challenge

To join, use the Challenge Pack Selector and pick the program that best aligns with your current fitness level & goals! ► http://bit.ly/holidaychallenge

Need help choosing?! Just ask!

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The Time You’re Waiting For is Now

We have FUN on SUNDAY but first we WORK! When I started the #21DayFix on July 28th I promised myself I was starting for the last time – starting on one final weight-loss/get healthy & fit journey…it’s my promise to me and it’s my promise to you. I will lead by example, I will not give up. I won’t gain back the weight I’ve lost like I have year after year. I.WILL.KEEP.GOING.

Are you tired of working really, really hard only to slip back into old habits? Are you waiting for that one thing that will “finally work”? Have you thought to yourself recently, “I really need to get back in shape and work on myself.”? Are you afraid to start because you’re afraid to fail?

IMG_3884.JPG
I’ve been there – over and over again. But I’m here to tell you that all of those reasons, and excuses, and delays are only mental – you need to get out of your own way – you need to let everything go – have faith in yourself and YOU CAN DO IT. One day at a time, one pound at a time. STOP WISHING FOR IT, and START WORKING FOR IT.

Who’s ready to join me? Who’s ready to take a leap of faith and put your all into starting for the last time? Who’s ready to see the expressions on your friends’ and families’ faces this year when they see a change in you – a change for the HAPPIER?!

I BELIEVE in this program – the 21 Day Fix is simple, healthy eating, 30 min/day at-home exercises and a delicious, uber-nutritious meal-replacement shake. If you give the program 21 days and don’t feel like it worked for you – you can send it back and get your money back. So where’s the risk? The only risk is in not trying.

Scroll through my IG {http://instagram.com/akstout18} to see me living this program. Email me with questions {akstoutemail@gmail.com}. Buy the program and have ME IN YOUR CORNER, every day, every step of the way helping keep you motivated & accountable. I won’t leave you to do this alone! What do you say? Commit to get fit today: http://bit.ly/21DayFixwAK

Let's Connect!
Twitter -> @akstout18
Facebook -> AK Unsugarcoated
Google Plus – > +AK Stout
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Instagram -> @akstout18
Polyvore -> candibyak