Countdown to Competition Meal Plan


21 Day Fix Extreme was released last week and I got my copy on Saturday!!  I previewed one of the workouts, Cardio Extreme and it is just love.  Weighted cardio, Autumn, I love you.

But I’m not going to lie – the reason I am SUPER excited about 21 Day Fix Extreme is the Countdown to Competition plan.  For all of those “next level” fitness people, this is RIGHT up your alley.  While it is not a long term plan, it is something to do for a big event, right before a vacation or in my case, just to try and motivate myself through this last leg of winter!

I’m doing the eating plan while I finish the last three weeks of Insanity Max:30!

I spent more time meal planning this week than normal, due to the different container counts. Once I had the plan, I shopped and prepped!  

I typically only plan out Monday through Friday, with a lot of the same meals.  It is easier for me to eat the same things so by the time I get to the weekend, it is second nature and I don’t write it out.

Check out my final plan for the week!

If you have questions about 21 Day Fix Extreme or the Countdown to Competition meal plan, email me at leigh@thefiteffectnj.com. I’ll post back my results and reactions to this week on Monday, February 16!


Spicy Kale Chips – 21 Day Fix Friendly!

It took me a LONG time to get on the kale train.

I thought it was a hipster fad, a passing “superfood” craze.

And while I don’t run and sing its benefits from the hilltops or drink it in green smoothies, I do love making kale chips.


But literally only eat THIS version! If you like heat, this is the recipe for you!!  If you aren’t into spicy food, leave out the cayenne in this recipe.  Add more garlic and onion powder, salt and pepper for a non-spicy “everything” style kale chip.

Spicy Kale Chips
(makes one pan, enough for 1 person)

3-4 kale leaves 
1/4 tsp cayenne
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
1 tbs olive oil

1. Preheat oven to 250 degrees.
2. Tear kale leaves up, pulling off the larger stem towards the bottom, spreading in a single layer on the pan.  
3. Drizzle olive oil over the leaves.
4. In a separate bowl, combine the dry seasonings.
5. Spread over leaves and then use your hands to gently toss everything together, making sure the leaves are evenly coated.
6. Bake for 10 minutes and lightly flip them.  Bake another 5-8 minutes, depending on your oven. You want them baked and crispy (but not burnt). Undercooked kale chips will be chewy!

I make these so often that I usually just sprinkle the powders and eyeball the amounts; this is a very versatile recipe and you only need to be careful with the cayenne!

It is also 21 Day Fix friendly! Conversion is 1 green and 2 teaspoons (roughly).

Enjoy!

Free Fitness Challenge!

Everyone loves a free fitness challenge!!

Each day during the month of February, I’ll be posting a mini-workout to incorporate into your workout schedule or if you are a beginner or just short on time, you can use these moves on their own to improve your fitness level! 

Email me at leigh@thefiteffectnj.com or fill out the Challenge Group Application to join! There’s still time to get in on the fun!


How Many Calories Should I Be Eating?

Calories in, calories out, right?

But one thing I’ve realized on this journey is that the sweet spot of calorie intake that also aligns with one’s goals can be a pretty tricky thing to nail down, with all the misinformation out there.

For one thing, and this has been written all over the internet, 1200 calories is typically not enough for a person who follows some sort of fitness program but it seems to still be floating out there as a strange magical weight loss number.

But if we think of food as fuel, you realize that excessively limiting intake to lose weight is actually counterintuitive!

We need fuel for muscle repair. Fuel for energy!

how_many_calories

So, that said, the ultimate question?

How many calories should you be eating??

I’m a big fan of this calculator. I’ve found it to be accurate for me and my challengers have also had success with it.  Once I have that number, I manually enter it as my goal into My Fitness Pal and since this calculator factors in activity, you don’t even need to worry about “eating back” your calories.

Many people will find that they are actually not eating ENOUGH to sustain their activity level!

So, the bottom line here is to look at your intake and evaluate your activity level. Try that calculator and do a little food journaling, if you’ve never tried it.  See if your intake aligns with the calculator and your goals.  And most of all, listen to your body! If you are hungry – eat! Make thoughtful choices with your food and pick filling, healthy meals and snacks 80% of the time.

Related: What is Clean Eating?

Good luck and let me know if can help you reach your goals!

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**Now, this all being said, I am not a registered dietician.  Please consult with an RD for specific, personal recommendations!**

21 Day Fix Guilt Free Guacamole

I confess, guacamole is a comfort food for me!  I LOVE IT.

I also have a hard time keeping to a reasonable portion size because while it isn’t a “junk” food, it can pack some calorie damage if you aren’t careful!


This guy also loves his guacamole – including this 21 Day Fix friendly option!



This is one of my go-to recipes for an easy guacamole craving, inspired by the Good Foods or Trader Joe’s versions of Greek yogurt guacamoles.




21 Day Fix Guilt Free Guacamole

1/4 cup Greek yogurt
1/4 cup avocado
1/4 cup pico de gallo

Mash the avocado, then mix in yogurt and pico de gallo.

This makes enough for a big snack!

21 Day Fix conversion: 1/2 red, 1 blue, 1/4 green

Note: If you use salsa with added sugar, it will be a purple instead of a green.

Enjoy!




Inspiration and Shakeology

“Ooooh, you are another Beachbody coach? You sell another shake, right?”
Well.  Yes.  But…no, not really.
Here is my story.
My Beachbody journey technically started in July 2013.  That was when I bit the bullet and via a free fitness group, hosted by an “internet friend”, I learned about T25.
I say “technically started” because that’s when I signed up to coach.  That’s my official anniversary.

Flashback to my childhood, I was NOT athletic. Not into sports.  Not into exercise.  I was “skinny fat” (a term I loathe but it is totally accurate) – thin and not strong.  I gained the typical weight in college and used the gym sporadically and mostly just for social purposes.

When I met my now-husband, he was overweight and unhappy – a former athlete who fell into a miserable relationship.  When we started dating, he had just starting running again and was working towards a 50lb weight loss.  Because couples do things together, we started running – not literally together but it was something we both did.  This fueled my interest in nutrition and fitness and I started looking into going back to school for exercise science.

And then…we got married and the babies came. With babies came these elusive “internet friends” – the people I could talk to without judgment, whine to, laugh with…I had NO idea that they would be such a presence in my life.

When I became a coach after our third and last baby, again, I had no idea that a life changing experience was on the horizon. and I decided to become a Beachbody coach.


Yes, I lost weight.  Yes, I have great before and after pictures. Yes, I drink Shakeology. Yes, I make a nice extra income to help my family.  But what I DIDN’T realize was that I would join a family. A family with a leader right from that group of “internet mom friends” and a coach (who I used to argue with in the throes of hormonal mayhem!) that is now one of my closest friends.  And even better, a few of my best friends on the planet, other *gasp* internet friends, JOINED ME.  A completely inspiring and supportive group of women, who I talk to every day. Pretty much all day long.

My old aspirations of a fitness and nutrition “job” is coming to fruition in a totally unexpected and unconventional way.

So, now, I’m moving up this Beachbody ladder.  My “why” has shifted.  I still do this 100% to help people and to set a positive example for my kids. It is not and has never been about making a lot of money or thoughtlessly signing up coaches to build my team. Now (and this is the focus of my team name and our motto), my “why” is to be a motivating force.  Not just a casual cheerleader.  A rock solid, well informed, supportive leader.  A business woman. A health and fitness professional.
An inspiration.


That’s my story.  A lot of people out there will roll their eyes when they hear “Beachbody coach” and have visions of a shake peddling, pyramid-scheming snake oil sales person.

I can absolutely assure you that this has very very little to do with a shake.