Maegan Blinka, Megan Blinka, Crockpot Meal ideas, 21 day fix friendly crockpot meal ideas,

What’s cooking in the crockpot?

Want to know a secret? – I don’t really like to cook.
Baking – that’s a different story…but when it comes to cooking – I cook to keep my family alive and food in our belly…so you can imagine how much I love the good old “toss in the crockpot and turn off in 8 hour” meals.
Whether you’re short on time after work – before the activities – after school – before the homework – after relaxing – before bed —- to spend time COOKING – I’m here to help!!!
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September 12th starts my free 5 Day Crockpot group I want you to join me!

This group is designed to help you with those weekly meal plan ideas, provide some fresh, clean, crockpot meals that will not break the bank but will keep you and the family happy and full!

We’ll also share some basic healthy living tips, balance in and out of the kitchen and some ways to make the best of your leftovers!!!

Here’s how it will work:

I will provide the meal plan by Friday September 9th

For 5 Days (beginning September 12th) I will post the recipes for the day along with clean eating tips to help you make the best of this group!

Feel free to invite a friend or two or ten! The more the merrier!!!

*Note: Must not be a coach or be working with another coach!!!

Back to School Back to YOU

Back to school 2016 banner.jpg

For now and for the next 14 or so years…August is going to be synonymous with the summer wind down and back to school!

This means a lot of different things to many of us.

For me – this year- it’s the start of Preschool for my son, Kindergarten for my daughter, Soccer practice, gymnastics, swim lessons, work travel, team trainings and more.

There are so many areas in life that I could come up with excuses as to why I don’t have time to exercise or eat healthy.
They are all legitimate excuses too…

*I was up all night dealing with night terrors
*My 3 year old decided potty training was for the birds
*The lack of a summer schedule is creating little monsters at bedtime as we prepare for the next transition
*I don’t have time to eat healthy
*I don’t have money to eat healthy
*I’m traveling
*My husband is traveling…
And the list goes on and on and on…

But here’s the deal – those are all just EXCUSES. And I’ve learned through experience…you can have EXCUSES or RESULTS – but not both!

i lost my excuses when I found my results.PNG
From Day 1, these 30 minutes I give myself have been what allow me to give to others.

Its not selfish to make time for a 30 minute workout and my goal is to teach you HOW I do it and have consistently done it to turn it into a balanced, sustainable LIFESTYLE.

If you’re ready to toss the excuses and you’re looking for RESULTS then I invite you to my next challenge group – BACK TO SCHOOL BACK TO YOU!!!

And if you’re worried about eating “rabbit food” – forget that one too…You will not be hungry!!!


We will begin on August 22nd and enrollment is open now!

If you’re already anticipating those busy weeknights with homework, after school practices, early weekend games and are thinking there’s no way you’re going to be able to squeeze in some “ME” time – then I ask that you accept this challenge!

Allow me to help you with your meal planning, toss in some new crockpot ideas, focus on the prep work and figuring out just how 30 minutes can be found in every day through our online support group!

*** You must not already be a coach or be working with another coach to join***

If I am your coach EMAIL: MAEGANBLINKA@GMAIL.COM to be added to the group!

FIRST COME FIRST SERVE.
LIMITED NUMBER OF SPOTS AVAILABLE.

♥ Together we are stronger ♥

 

Maegan Blinka, Megan Blinka, Gluten Free, Turkey and Sweet Potato Hash, Gluten free fix approved recipe, Sweet Potato recipe, One pot weeknight meal idea, comfort foods, Country Heat nutrition guide, Country Heat Meal Plan

Turkey & Sweet Potato Hash

Now this is a recipe that will be making its way back to the meal plan again!!!

Obtained from the Country Heat nutrition guide – this was a family hit!

Simple, clean, gluten free and full of flavor!

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Container Equivalents (per serving, per Country Heat nutrition guide): ½ GREEN – 1 YELLOW –  1  RED – ½ teaspoon***

WHAT YOU NEED:*

  • 2 tsp. olive oil
  • 1 medium onion chopped
  • 1 medium green bell pepper, chopped
  • 2 medium sweet potatoes, peeled, chopped
  • 1 lb. raw ground 93% lean turkey breast
  • 2 cloves garlic, finely chopped
  • 1½ tsp. finely chopped fresh thyme (or ½ tsp. dried thyme)
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

WHAT YOU NEED TO DO:**

1. Heat oil in medium skillet over medium-high heat.

2. Add onion, bell pepper, and sweet potatoes; cook, stirring frequently, for 8 to 10 minutes, or until onion is translucent and sweet potato is tender-crisp.

3. Add turkey; cook, stirring frequently, for 5 to 6 minutes, or until turkey is cooked through and sweet potato is soft.

4. Add garlic and thyme. Season with salt (if desired) and pepper (if desired); cook, stirring frequently, for 1 minute.

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* I doubled this recipe. I love green peppers and onions so I added 3 of each yet instead of doubling the sweet potatoes I only did 3 of those. 

** My pan was not big enough for the double recipe so I actually cooked the veggies in one pan and the turkey in another and then combined and simmered the last few minutes. 

*** Note: The serving size provided was 3/4 cup for the containers listed above providing 4 servings – however I found my recipe when it was said and done to have nearly 1.5 cups for 4 servings yielding 1 yellow, 1 green and 1 red. Use your best judgement!

If you’re interested in learning more about Clean Eating and/or my next Country Heat online accountability group, fill out the application below for more information!!!

Love yourself – Summer Kickstart

 

Summer Kickoff July 18th Event cover.jpgWho’s ready to join me July 18th for my 4-week Love Yourself SUMMER Kickstart Challenge?

We will start with 7 days of PREP complete with meal planning, new ideas, recipes and tips to help you get up and running followed by our 3 week – 21 DAY Challenge!

Traveling? Vacation? Weddings? Company? NO PROBLEM!!!!

This is about finding ways to create a healthy LIFESTYLE with balance, fulfillment and RESULTS!

This group will combine both FITNESS & NUTRITION.

I am highlighting the 21-Day Fix and Fix Extreme this month as these two programs have been the most KEY in helping not only myself but the majority of my challengers but we will discuss what is best for YOU!

You can expect sample meal plans during the group but you’ll have the freedom and flexibility to make these specific plans fit YOUR lifestyle.

This group requires that I AM YOUR COACH & that you commit to a fitness program that we will decide on together.

Each participant will replace one meal with our nutrient dense superfood meal replacement, Shakeology and I’ll provide you with the support, motivation and drive to not only COMMIT but follow through with your commitment.

There will only be 15 participants selected this round so it will be based on a first come first serve basis!!!!

Anyone who enrolls by the end of day July 15th will be entered into a drawing for a $25 Amazon gift card.

Fill out the application below, invite some friends & get pumped up!!!

WHO’S READY FOR RESULTS?

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Baked Mancakes

Its no secret – I. Love. My. Mancakes.

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Here’s the real deal – I actually love pancakes but I have a hard time putting anything into my body that has ZERO nutritional value! So I put a halt to the classic pancakes a while ago but I have found the best solution: Mancakes! They’re a gluten free combo of: Oats, egg whites, berries, banana and naturally flavored with some pure extracts and cinnamon!

They’re filing, no need for syrup, and my 2 year old insists on them DAILY – #mommywin!

Now: The only downside is – they take FOREVER to cook! Partially because when I make them I made a quadruple batch (which yields around 32-35 pancakes) and I don’t like to dirty more than one pan – but nonetheless – time is precious!

My husband and I both had these on our WEEK 1 HAMMER & CHISEL MEAL PLANS and I decided there was no way I could stand and flip that many cakes!

So I whipped up this little Mancake Berry Bake this week and it tasted like a blueberry muffin and I’m kind of thinking this is going to be my new thing!

The consistency is dense -like a cake/muffin but full of flavor! I’ve been enjoying these post-workout/Recovery shake for Meal #1 followed by my shakeology. This has been working these last four days to keep me energized and full after these intense Hammer & Chisel Workouts!!!

Baked Mancakes

WHAT YOU NEED: 

2 Cups of Oats

16 Egg whites (2 small cartons or one large)

1 Cup of strawberries (frozen are a-okay!)

1 Cup of blueberries (frozen are a-okay!)

1 banana

3 tsp cinnamon

2 tsp vanilla extract

2 tsp almond extract

Walnuts (optional)

Coconut oil

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WHAT YOU NEED TO DO:

  1. Preheat oven to 350 degrees
  2. Combine all ingredients in a blender and blend until smooth (you’ll see some oats but that’s okay!!!) – Now in my first go at these I forgot to add my blueberries – so I sprinkled them throughout and baked – I feel like this gave them more of a “muffin” feel opposed to blending them all together! But my little guy prefers them blended smooth!!
  3. Pour into 9×13 baking pan (I prefer the foil toss pans – easy in and easy out!!! Don’t forget to spritz with olive oil or coconut oil first!)
  4. Bake at 350 for 40-45 minutes. Make sure you test the center so its cooked fully (note: using frozen fruit may prolong the baking time 10-15 minutes)
  5. Break into 4 pieces and now you have 4 breakfasts ready to go!

Hot or cold – these things are AMAZING!

Container Equivalents:

Whether you’re following the 21-day fix or Hammer & Chisel or Insanity Max: 30 or CIZE  – this recipe will fit your meal plan!!!

I have them planned out to give me: 1 Yellow, 1 Purple and 1/2 Red with each serving. The walnuts would be counted as a blue if used! 

Why the 1/2 red? Because I am missing my post dinner sweet treat and what I found is that I can shake 1/2 a scoop of chocolate shakeology with some ice cold water to finish dinner and I no longer have that urge to much 🙂

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If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability group! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER!

There’s Power in Numbers 

Egg Scramble

So who can relate:

Its Friday night, you want something quick and easy (and preferably healthy!!!) for dinner but you really don’t want to cave into ordering pizza….you have 5 minutes…options are???

-OR-

Its Saturday afternoon, you haven’t made it to the grocery store for the week yet but you have 5 minutes to throw lunch together – what do you turn to?

Enter—->Egg Scramble

This has become one of our go to meals! It is our meat less Friday dinner during lent, as well as veggie filled breakfast on the weekends and/or a quick, healthy, filling lunch! You can add as much or as little as you’d like and really you can’t go wrong!

WHAT DO YOU NEED:

(per person) 

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  • 2 eggs or 1 egg with 4 egg whites or 8 egg whites (1 red)
  • 1 cup chopped spinach (1 green)
  • 1/2 cup diced peppers, onions, asparagus (1/2 green)
  • 1/4 avocado (1 blue)
  • 2 tbs all natural fresh salsa (1/4 purple)
  • 1/4-1/2 cup shredded chicken or ground turkey (red – varies depending on the amount)
  • 1 slice toast (eziekiel is my favorite, my hubby opts for GF Udis but its also relish in a burrito! – 1 yellow)
  • slat and pepper to taste

WHAT YOU NEED TO DO:

  • Spray skillet with olive oil or nonstick spray and heat to medium/high
  • Sautee spinach, peppers, onions, asparagus and any other veggies you have on hand for 1-2 minutes.
  • Add egg

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  • Cook for 3-4 minutes until cooked thoroughly

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  • Serve alone or on top a slice of toast along with your favorite toppings!

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There are so many options with this meal. Like I said above – its perfect for Meat-free Fridays and you can make as much or as little as you need! We often call it our “kitchen sink” meal where whatever we have left in the fridge at the end of the week gets tossed in the pan and mixed up! And if you happen to have any leftovers…they do reheat up well!

Whether you’re new to clean eating or a seasoned pro – if you’re interested in more information fill out the form below to join one of my upcoming health and fitness accountability and support groups! Together we can end the trend of obesity!

21 Day Fix Extreme Recipe: Turkey Meatballs

Week 2 is almost a wrap and yes, I am still SORE!!!! I remember this feeling from when I first started my fitness journey almost a year ago and I know the sore muscles are worth the pain and simply a result of using different muscle groups!

Like Autumn always says:

“You can be sore today or sorry tomorrow!”

But all in all I am really enjoying this workout program and so are all my challengers!!!! One girl lost 4 pounds in just the first week…another 2 inches just around her waist…and most are feeling better and more energized (and sore!!!) than than ever before!!! I love surrounding myself with these like-minded people!!!

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We tossed the Turkey Meatballs into the rotation this week and they sure were a crowd pleaser! I love that they are gluten free, full of flavor and freeze well – extra bonus!!!! They also made the perfect lunch on the go when my little guy and I were hanging out in the waiting room during my daughter’s gymnastics class – much better option than goldfish!!!

HERE IS WHAT YOU NEED:

1.5lbs raw 93% lean ground turkey breast

1 tsp. sea salt or Himalayan salt (Mineralize)

1 tsp. dry mustard

1 tsp smoked paprika

1 large egg

3/4 cup quick cooking oats

2 cloves garlic, finely chopped

12 fresh parsley sprigs, finely chopped

1 Tbsp. tomato sauce, no sugar added

WHAT YOU NEED TO DO:

1. Preheat oven to 400 degrees F (204 C)

2. Lightly coat large baking sheet with spray; set aside

3. Combine turkey, salt, mustard, paprika, egg, oats, garlic, parsley and tomato sauce in a large bowl; mix well by hand. (confession – I totally dislike touching raw meat…so I used this little gadget from pampered chef that you use when browning meat and it worked PERFECTLY!)

4. Roll mixture into 30 1-inch meatballs. Place on prepared baking sheet. (Again…touching meat issue…I used a cookie scooper and packed it against the side of the bowl, scooped out and waahla – perfectly sized, evenly cooked meatballs!!)

5. Bake for 15-20 minutes or until no longer pink in the middle.

6. Serve with your favorite sides!!!

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NOTE: I doubled the recipe so I could freeze half for another week.

Let me know if you give them a try!!!

If you’re interested in trying out the 21-Day Fix Extreme or any other workout programs I invite you to join my next accountability group!

THERE’S POWER IN NUMBERS!

Mini Vegetable Egg Cups

I don’t know about you – but I am all about a fast easy healthy breakfast…and anytime I can sneak in a veggie in that first meal is an added bonus!!!

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I prepped these over the weekend for a quick post-workout grab. We have an activity most mornings during the week so if I don’t grab a shower post workout its tough to get in – but at the same time – I need to fuel up after I workout so this is the best of both worlds!

I used to always have my Shakeology post workout but I’ve started saving my shakeo for when my kiddos wake up and I make a little extra for them…this cold and flu season is NASTY this year and I want to give them as many vitamins, minerals, antioxidants and probiotics and probiotics as possible…and this is the easiest and healthiest way!!!!

WHAT YOU NEED:

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  • 12 Eggs (poor planning on my part – I had 10…so I added in some egg whites to even it out!!!)
  • 1 (10-oz) bag baby spinach, chopped
  • 1 medium pepper, finely chopped
  • 2 green onions, finely sliced
  • Salt (sea salt or Himalayan salt) and ground pepper to taste

WHAT YOU NEED TO DO:

1. Heat oven to 375 degrees F (190 C)

2. Lightly coat a twelve-cup muffin tin with spray

3. Place eggs in a large bowl; whisk to blend. Season with salt and pepper if desired.

4. Add spinach, peppers and onions, mix well.

5. Evenly pour egg mixture into muffin cups

6. Bake for 15-20 minutes or until a toothpick inserted into the center of cups comes out clean.

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I planned on eating these throughout the week (see my WEEK 2…21-DAY FIX EXTREME Meal Plan) but you can also freeze them in individual baggies for a quick grab and go later on!!!

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One of my favorite combos

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Whether you’re looking to lose 15 pounds, 20 pounds or more OR whether you’re looking to just tone up and get ready for bikini season – you can reach your goals without ever leaving your home!

Through my online accountability group, you learn tips on clean eating, receive daily 1:1 coaching, motivation, accountability and SUPPORT!!!!

If you’re interested in joining my private group run through Facebook fill out the application below I’ll send you all the details!

This is exactly how I got started and I am forever grateful I took that leap!!!

Come join me!!

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How to prepare for 21-Day Fix Extreme

The wait is over but the excitement is still building!

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I received my 21 Day Fix Extreme DVD package last week…and as you can see I received A LOT of STUFF!!! I went over what’s included last week but I wanted to share how I am preparing for this new program and the steps I go through when preparing for any program!

What to do to prepare for the 21-Day Fix Extreme:

READ! Not to sound like a school teacher, but seriously, read the entire packet. Everything that is in here is put here to help you SUCCEED and reach your health and fitness goals! You bought this program for a reason right?! Maximize it!!! You’ll see information about the “dreaded” before and after pictures, (just take them – trust me!!!) the workout schedule to follow, the nutrition guide, sample meal plans, great recipes to try, the equipment you will need, etc… The last thing you want to do is jump right into this and find out you don’t have something you need! You’re making an investment in your health treat it like one!

Make a meal plan! 

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Sure its Sunday, its my last rest day before my 21 Day Fix Extreme journey begins but I am still up bright and early so I can plan for my week! Nutrition is KEY! It plays such a bigger role than some think! Having a plan will help you stick to your goals, ensure you are getting all the proper nutrition, eating to fuel your body and therefore getting the most out of your workouts! Abs are made in the kitchen…and I’m looking for abs in this program, so I know my nutrition has to be spot on!!!!

I start by reading the book, figuring out the calorie bracket I fall into, then I make my meal plan and my grocery list! You’ll also see that I include my workout on the plan. This image also gets saved to my phone so I always know what I am to be eating and when!!!

Here’s my plan for week 1:

21 Day Fix Extreme sample meal plan, Maegan Blinka, 21 Day Fix meal plan,

While a 21-Day fix meal plan may not necessarily be fit for the Extreme, the Extreme meal plan would be interchangeable for someone who is just starting out on the original 21-Day Fix.

You’ll see from above, I repeat a LOT of my foods! Having leftovers for lunch is a great way to minimize prep time! I also like to double up on a dinner or two (like Monday and Wednesday’s plan!) I’m trying a few new things out like the Veggie Egg cups, Cashew and Oat Pancakes and the Turkey Chili – all recipes found in the nutrition guide! The biggest change for me coming off the 21-Day Fix meal plan is reducing my yogurt. I used to eat Greek yogurt every day!!! But in the book, Autumn includes her favorites and what she personally eats and yogurt is not on the list! While I am not looking to totally duplicate her competition plan at this time, I am trying to maximize my results while planning for something I know I can sustain without feeling deprived. I’ve greatly reduced it and I am really focusing on keeping the week Gluten Free to reduce bloating I often feel when eating gluten! This is not something required but something I am personally doing to see how I feel!!!

And while planning is the harder part of the battle, make sure you make time to grocery shop, and prep all your food! I like to prep for as much of the week as possible but at a bare minimum you should clean and portion out your fruits, cut up your veggies and have at least the next day or two of meals/snacks all ready!

“A Sunday Well Spent Brings a Week of Content”

 

Makes sure you have the proper equipment: Just like the original 21-Day Fix, you will still need two sets of weights – a light and a heavy set but you will also need a resistance band.

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When I first started the 21-Day Fix I used either no weights or 3lbs for my “light” and then 3 or 5lbs for my heavy. Then I increased to 5 lbs and 8 lbs. I have dabbled in the workouts this week and while 8s are still a challenge I am going to grab some 10 pounders so that when the time to increase is there – I’m ready!!! The resistance band that is included in the Ultimate Upgrade DVD package is pink, 15 pound band. I have the red one from T25 and it worked great for Pilates. Just make sure you have a band you can use!!!

Make sure the DVDs work! So I know this sounds a bit off but trust me on this one. Sometimes DVDs skip. Often? Not really! I personally have nearly every workout program Beachbody sells and I have never had it happen to me. However, I know of others who have gotten up, dressed and all psyched up to push play and get their sweat on only to find out the DVD doesn’t work or it skips for some reason. So take a few minutes and make sure they all work.

Set Goals – You can set a scale goal, # of inches lost goal, new pair of jeans goal or anything you want, but make sure you know what you’re working twoards, otherwise you won’t know if you’re on track to reach that goal and you may not feel like you have something concrete to work for!

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I don’t necessarily have a number in mind, but what I do want is more defined abs. I have been working out regularly for almost a year now. I am still in the best shape of my life but I continue to struggle with my snacks, primarily finishing my kiddos foods!!! I don’t know what it is but I just struggle leaving those last few goldfish on the plate! So while my main meals are typically on point its my snacking. So my goal is to STOP finishing their meals and realizing it is okay to leave that last bite of oatmeal or those remaining crackers! By following this goal, I know the abs will follow – I just have to stick to my plan! I know…sounds easier than its going to be!!!

Take your GOODBYE pictures and measurements – Before pics, Goodbye pics, whatever you want to call them – just take them!!! You want to make sure you have good lighting, wear minimal clothing (sports bra and shorts or a swimsuit is great) take multiple poses and SAVE them! Coming from the person who never took before pictures when starting my first program and who deleted the next set, just take them! You’ll be thankful you have them!!! If you have a timer on your phone you can even take them yourself so you don’t have to enlist someone else to do it for you!  Its easiest to have someone else do the measurements but again, if you have to do them yourself, that’s okay too, just make sure you have them. There will be days when the scale doesn’t move but having these other benchmarks to turn to will help reassure you, progress is happening – consistency is key!!!!

Last but not least, BELIEVE! Believe in yourself, believe you can do it, believe that even if you have a bad day you can jump right back in where you left off. And make sure you share your goals with your family and friends – support is key!!! You can do anything you put your mind to, but first you have to BELIEVE!

Tomorrow beings my first 21-Day Fix Extreme accountability group! There’s still time to join. Fill out the application below if you’re ready!

There’s power in numbers!!!

Insanity Max: 30 Prep for final week

7 weeks down – only 1 to go!!!

Believe you can and you will, motivation, insanity max 30, Maegan Blinka

Its still hard to believe I’m one week shy of being an Insanity Max:30 GRADUATE! This program has been the most challenging fitness program I’ve ever done but I have to say…I’ve enjoyed every minute of it! Its all in the mind – believe you can and you will. Believe you can’t and well, you can’t!

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My hubby recently started a hybrid of Body Beast and Insanity Max:30 so we have been able to join forces a few times. Even though he is still in month 1 he decided he would jump into the Friday Fight Round 2…talk about a happy Friday morning wake up call!!! I’m not 100% positive but his comment to me at about the 6 minute mark was something like “he said WHAT…this dude is insane” – but of course he continued to push though…and because he believed he could – he DID!

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Not much can beat a sweaty SMOOCH ❤

I was fortunate to have a surprise visit from my mama this weekend and with most visits comes an early morning workout! This time Aubrie joined us as well so we had 3 generations, sweating, laughing, making memories and getting FIT – together!!! I love when I asked her if we could Maegan Blinka, Insanity Max 30, progress, results, Insanity Max 30 week 7, Insanity Max 30 month 2 schedule, Insanity Max: 30 meal plan, 21 day fix meal plan, Fit Family, Accountability, Family workouts, Support, Mother daughter workoutsget a group picture and she immediately flexed…she’s so my daughter!!!

I don’t always do the optional Pulse workout but the timing was perfect this week! I always push myself harder when I work out with my hubby and the extra 10 minute ab attack really finished the week on a positive note!

With the final week staring me in the face I decided to make things a bit more simpler! I spent my Sunday planning my week and getting my meal plan together and focusing on reaching my goals! I really want to top all my prior max out times and I know in order to function at my max I have to fuel my body with the right foods.

I’m incorporating my new food obsession daily – man cakes – and sticking to basic, easy, balanced meals. We had a few social events this weekend that put me a little off track but I’m ready to focus and nail it this week!!!

Here’s my game plan!

And to all my 21-day fixers out there – the little color coded references stand true for you too!

Maegan Blinka, Insanity Max 30, progress, results, Insanity Max 30 week 7, Insanity Max 30 month 2 schedule, Insanity Max: 30 meal plan, 21 day fix meal plan, Man Cakes

If you are interested Insanity Max: 30, the 21-Day Fix or any other workout program and would like to get 1:1 coaching and support along with motivation and accountability, please fill out my challenge and accountability application below! I will share tips and recipes and I will help you with the one thing I always found so difficult – MEAL PLANNING!  Remember – your health and fitness success is 80% nutrition. You can get all the results and support you need right in your own home – and you don’t have to do it alone!