ChaLEAN Extreme Update and Meal Plan

Soooo… the plan was to begin the 21 Day Fix Extreme along with the color-coded container meal plan on Monday.  I was super excited; I could not WAIT to get my program.  But, alas, it looks like I am g,oing to have to:  thanks to the United States Postal Service, who LOST my shipment (they said it was delivered to my house this past Saturday… no, no it was not), Beachbody has had to reship the program.

Sigh.  That pretty much deflated my excitement.

BUT…

I’m always looking for the silver lining.  I started ChaLEAN Extreme again (this is the second time I’ve done the program) at the beginning of the year, and I AM LOVING IT!  My plan was to interrupt ChaLEAN Extreme for three weeks to complete the 21 Day Fix Extreme, and then to go back and finish the rest of the program.  So, I just get to do an extra week of Chalene before starting the Fix.  Yay!  

This week is the PUSH month; it focuses on lifting HEAVY and having your muscles achieve FAILURE in 6-8 reps.  I have gotten so much stronger!  There are many things I love about lifting weights, but one of them is that it is easy to see your progress.  For example, last week I maxed out at 6 reps on the overhead press, but this week I made it to 8.  So next week, I will INCREASE my weight.  It’s pretty cool.  Not only that, but my body LOVES muscle.  I love the way I feel after lifting weights; my muscles twitch and shake a little, and they feel so FIRM.  Lifting weights is always something I miss when I’m not doing it, and I think that is one of the reasons I keep going back to it.

So anyway, I’m sticking to my standard clean eating meal plan.  I tried, for awhile, elimininating dairy, to see if that would help with my migraines.  Unfortunately, it didn’t do much for that, but I think the experience was good for me in that I realized I was probably relying on dairy too heavily as a protein source in my diet.  As much as I love cheese, I DON’T need it on everything.  I have integrated dairy back into my diet, but I am focusing on sticking to one portion per day.  I think this is just me moving further along the clean eating spectrum.

I used this week’s Aldi ad to make my meal plan.  I also looked at my schedule, and since I have appointments after work on Wednesday and Thursday, I tried to make those meals ultra-simple, and something that my husband would feel comfortable cooking.  Also, lately on Sundays I have been making a pot of soup or something that takes more time as is more involved than what I do on the usual weeknights, but this time, I decided to keep it simple with turkey meatloaf muffins.  They are one of my favorites, and it won’t be a production.  I’m just looking forward to my Sunday being relaxing.

Anyway, here is my meal plan for next week.  Chris and I will probably go to the grocery store on Saturday, and on Sunday, I will prep my snacks for the week:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal Plan for 2.16
Workout	Push Circuit 1	Push Circuit 2	Burn Intervals and Extreme Abs	Push Circuit 3		Burn it Off and Recharge
Breakfast Protein, CCFV, protein	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit
Snack Protein, CCFV,	Strawberries and Greek yogurt	Strawberries and Greek yogurt	Strawberries and Greek yogurt	Strawberries and Greek yogurt	Strawberries and Greek yogurt	Strawberries and Greek yogurt	Strawberries and Greek yogurt
Lunch CCFV; protein; CC-S; HF	Leftover White Chicken Chili; salad; bread, salad dressing	Turkey Spaghetti, salad, dressing	Chicken Stirfry, Brown rice	Round steak;  salad, dressing, bread	Turkey Tacos, salad,, dressing, salsa,  corn tortilla	Leftovers	Leftovers
Snack Protein, CCFV,	Mandarins and almonds	Mandarins and almonds	Mandarins and almonds	Mandarins and almonds	Mandarins and almonds	Mandarins and almonds	Mandarins and almonds
Dinner CCFV(2); protein; CC-S(2); HF(2)	Turkey Spaghetti, salad, dressing	Chicken Stirfry, Brown rice (2)	Round steak; veggies, salad, dressing, baked potato, bread	Turkey Tacos, salad, guacamole, dressing, salsa, 2 corn tortillas	Salmon, mashed potatoes, bread, salad, dressing, veggies	Leftovers	Meatloaf muffins, mashed potatoes, green beans, carrots, corn
Snack Protein, CC-S,	Baby carrots and hummus	Baby carrots and hummus	Baby carrots and hummus	Baby carrots and hummus	Baby carrots and hummus	Baby carrots and hummus	Baby carrots and hummus

I hope you have a great week!

STAY FIERCE!

The Five Rules of the Cheat Meal

The Cheat Meal is the thing that makes the word “diet” seem less intimidating; in fact, it makes it seem nearly bearable.  Let’s forget for a moment that this is a “lifestyle” and not a “diet,” and talk about a cheat meal and how it can help you.  Used properly and judiciously, it can be a healthy part of your life.  Used the wrong way, it can completely derail all of your health efforts in one fell swoop.

1     1.  You only get ONE, and you should PLAN it.  I’m a big proponent of meal planning; it saves time, money, and aggravation.  When you are planning your weekly meals, schedule in your cheat meal.  I like to save my cheat meal for holidays, celebrations, date nights, or when I’m going out to eat, otherwise known as times when temptation is at its highest.  You only have so much willpower; save it for the rest of the week when eating your planned meals and snacks is a matter of necessity and convenience.

The downside to planning it is this:  what is you screw up and fall off the wagon before your cheat meal?  Well, then, you have HAD your cheat meal for the week, and you forfeit the one you had planned.  This is just another way of staying accountable to yourself.

2    2.   It’s ONE meal; not a cheat DAY, cheat WEEKEND, or CHEAT WEEK.  This is a mistake that I see people make all the time.  When I start talking to people about what they are already doing, lots of times they tell me that they are eating pretty well, and they have a cheat day once per week.  Then they wonder why they aren’t losing weight.  You can do A LOT of damage in a day; in fact, you can completely undo all the exercise and portion control you have done the other six days of the week.  Keep it to ONE meal; while you could still do a lot to derail the week’s efforts with one meal, consider it damage control.  There is only so much you can eat at one sitting, especially if you are used to eating less.

       3.  Keep portion sizes reasonable.  Just because you can eat anything your little heart desires, doesn’t mean you should eat ALL of it!  Eat a reasonable serving of mac-n-cheese.  Eat one slice of chocolate cake.  Not the whole cake… as much as you might want to.

      4.  Use it as a carrot.  Use your cheat meal to keep you accountable.  That’s one reason I like to keep my cheat meal toward the end of the week.  I know I have to pass up the muffins in the workroom or the pizza my husband made because I want Brazilian churrasco or cheese fondue on Friday.  I keep in mind what I REALLY want (and I usually like to choose something that I’ve been craving) and I dangle that in front of my face when temptation strikes.

      5.   ENJOY it.  I think the cheat meal should really be renamed as your “indulgence meal.”  Done correctly, this can be a healthy part of your lifestyle; you aren’t “cheating” on anything.  You are practicing moderation and the 80/20 rule.  So eat what you want for ONE meal per week, and SAVOR it.  Then move on and go back to your healthy habits; don’t beat yourself up about it or feel badly.  This is part of being healthy!

I think cheat meals are important; deprive yourself too much and you will be likely to give up and fall off the wagon.  Food is a part of the joy of life!  Just make sure you enjoying it in moderation.

BE FIERCE!

Calorie Counting vs Meal Planning

Back in the dark ages before cell phones were more powerful than the technology on Apollo 13, I carried in my purse a calculator, a pen, a small notebook, and a pocket-sized Calorie King Calorie, Fat, and Carbohydrate counter book, all bound together with a fat rubber band.  Meals became events:  pull out book, flip through pages, look up numbers, write numbers down in notebook, and calculate remaining calories (remember that as an English teacher, I officially don’t math).  It became even more fun if the book didn’t have the restaurant or the meal listed; then I was stuck looking up individual ingredients and amalgamating meals from separate and obscure counts.

Back then, if you were counting calories, everybody KNEW, because before (or sometimes after) you ate, out came the ubiquitous book and its accouterments, and the laborious process of calorie counting commenced.

No wonder I couldn’t manage to stick to it for more than a few weeks.  It was such an ORDEAL.  The bright side to this is that to this day I have a pretty accurate knowledge of the calories in a breadth of food (off the top of my head, an apple is about 80 calories; a McDonald’s Big Mac is 560).

Fast forward to the invention of the iPhone and the app, and a calorie-counting revolution was born.  Gone was the bundled book-notebook-calculator; they were replaced by helpful apps such as  Myfitnesspal, Fooducate, and Noom, which houses infinite databases of the calorie counts of the world.  No longer is counting calories such an obvious affair; while entering your stats into the app, you look just like any other phone-checking, game-playing, text-messaging person you see.  It’s much less of a production.

Why, then, did I a year ago go from calorie-counting maven to a staunch advocate for meal planning?

Calorie Counting

When I was counting calories, a calorie was a calorie was a calorie.  It didn’t matter to me if those calories were from a grilled chicken salad, a Whopper, or a brownie sundae.  If it fit into my daily calorie allowance, I ate it.  Okay, let’s be honest, here:  I ate it even if it didn’t fit into my calorie allowance.

Calorie counting was good for me because I learned a firm understanding of the energy values of food (which is pretty much the definition of a calorie).  Even though I no longer count calories, I still have that knowledge base, and I feel like that is helpful to me to this day.  I liked the freedom calorie counting afforded me; I knew if I was going to have a decadent meal for dinner that the rest of my day needed to be very light (sometimes TOO light).  Also, I had an accurate record of what I was eating, and if I wasn’t losing or maintaining my weight, I knew why.

The downside of calorie counting was that even if I didn’t have to lug around the book and the calculator anymore, I still had to take the time to log my meals and snacks into the app, which, let’s just be honest here, is a huge pain in the butt.  It takes time, whether you have calorie counts memorized or not.  Sometimes, as you are pulling up to a drive-thru window, your app won’t load and you are starving but you just don’t know what the best choice is, so you order the Super Mumbo Jumbo Burger, fries, and a diet soda.

Well, that was a bad idea.

Not only that, because it is so tedious, calorie counting is difficult to maintain for an extended period of time.  Who wants to count EVERYTHING they eat for the rest of their lives?  Not me.

And be honest, it only partially worked.  Sure, I lost weight because I was restricting my calories, but I paid absolutely no attention to the quality of my food or how what I ate affected my energy, my body, or my moods.  Back then, my answer to a sugar crash was MORE SUGAR.  That is very different from the way I fuel my body now.

Becoming a Convert

In 2014 when I joined a Beachbody Challenge Group, my coach wanted me to make a meal plan.  What?!  You want me to plan out what I am going to eat for every meal and snack for the next week?  That is crazy!  Where is the freedom?  Where is the flexibility?

“Nah,” I thought.  “I’ll just count my calories.”

But then all of the other challengers were posting their meal plans… it seemed like they were getting to eat A LOT of food; nowhere on any meal plan did I see that someone was eating half a serving of cereal for breakfast to conserve calories.  And then there was a cheat meal, where they got to eat anything they wanted, no counting necessary.

Fine.

So I made my meal plan.  I thought that eating the same things over and over would be dumb and boring, so I mixed up the snacks every other day.  I found exciting new recipes to try.  That first meal plan was INCREDIBLY complicated.  It took me nearly TWO HOURS to create it.  Then I went to the grocery store and spent a small fortune on my wide variety of foods and elaborate recipes.  When Sunday came and it was time to prep meals and snacks for the week, I prepped EVERYTHING.  It took HOURS.  I packaged, divvied, dolloped, cut, and sliced.

It was exhausting.

If I hadn’t gotten the kind of payoff I did for my efforts, I may have never made a meal plan or prepped food again.  That week, not ever, NOT ONCE, did I have to worry about what I was going to eat.  I already knew.  It was magneted to the fridge.  In the mornings, I didn’t have to wonder what to pack for lunch or snacks, because it was already done.  I threw it in my lunch bag and left.  It literally took all of twenty-five seconds.

And then I started losing weight.

I didn’t feel deprived, because A, I was eating ALL DAY LONG, and B, I was fuelling my body with healthy, satisfying food.  REAL FOOD.  It was a lot of work, but I was hooked.

Over time, I streamlined the process of meal planning and prep.  I started making intentional leftovers at dinner to have for lunch the next day.  I ate the same three snacks, every day, and I limited the items that needed to be chopped to one and the foods that needed to be portioned into containers to one, also; that alone DRASTICALLY cut down on my prep time. I stopped making meals so complicated; if my husband or I couldn’t whip it up on a weeknight in 20-30 minutes, it wasn’t happening.  I found go-to meals that worked for us.  I kept it simple.

Now, I can crank out a meal plan AND a grocery list in 15 minutes.  My husband and I can do the grocery shopping for the week at Aldi for around $75.  Meal planning saves me time AND money.  When I’m starving or in a rush, I don’t have to think about what I’m going to eat because I’m already prepared.  And do you know what else?  I get my cheat meal once a week, where I eat anything my little heart desires.  Most of the time it falls on date night, and it usually involves dessert.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal Plan for 2.2
Workout
Breakfast	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit	Shakeology, almond milk, and frozen fruit
Snack	Mini peppers and hummus	Mini peppers and hummus	Mini peppers and hummus	Mini peppers and hummus	Mini peppers and hummus	Mini peppers and hummus	Mini peppers and hummus
Lunch	Leftover minestrone  and salad	Leftover Chicken marsala, pasta, and mixed veggies	Pita Pizzas and salad	Tilapia, baked sweet potato, and broccoli	Turkey Tacos and salad	leftovers	leftovers
Snack	Pineapple and cottage cheese	Pineapple and cottage cheese	Pineapple and cottage cheese	Pineapple and cottage cheese	Pineapple and cottage cheese	Pineapple and cottage cheese	Pineapple and cottage cheese
Dinner	Chicken marsala, pasta, and mixed veggies	Pita Pizzas and salad	Tilapia, baked sweet potato, and broccoli	Turkey Tacos and salad	Lobster tails, roasted potatoes, and salad	leftovers	Clam chowder
Snack	Celery and almonds	Celery and almonds	Celery and almonds	Celery and almonds	Celery and almonds	Celery and almonds	Celery and almonds

Initially, meal planning takes more time.  There is a learning curve, but the return on investment for your time is FAR greater than it is for counting calories.  You feel so much better, because you are taking the time to pre-plan quality food to put into your body BEFORE you are famished or temptation strikes.

If you would like to learn more about meal planning and REAL strategies for losing (and maintaining!) your weight, fill out the application to be considered for a spot in my challenge group.

What are you waiting for?

BE FIERCE!

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