If you’re looking for a fast and easy “breakfast to-go” or a great snack I encourage you to try Overnight Oats:
WHAT YOU NEED:
1/4 cup oats (quick oats work the best but you could use old fashioned or steel cut if you’d like)
1/4 cup unsweetened almond milk
3/4 cup plain Greek Yogurt
1/2 TBS chia seeds
1/2 cup berries (fresh or frozen)
1 TBS of honey!
WHAT YOU NEED TO DO:
Mix all ingredients together, let sit in the fridge at least 8 hours, give a big stir and ENJOY! I know it doesn’t look as appetizing as the “before” picture above but don’t let that fool you – its delish!
You can prep 3-4 of these at once and have them ready to grab and go later in the week! I also found frozen berries work great because as they thaw in the fridge you get that extra juicy liquid/flavor added to the mix!
Alternatives for all my 21-day fixers:
1/4 cup oats 1 Yellow
1/4 cup unsweetened almond milk – see below
3/4 cup plain Greek Yogurt – 1 Red
1/2 TBS chia seeds – see below
1/2 cup berries (fresh or frozen) – 1/2 Purple
1 TBS of honey!
As you may know, you can sub out 1 yellow per week for 16oz of almond milk. Given that 1/4 cup is only 2 oz almond milk you could technically have 8 of these to equal 1 yellow. I would try to adjust accordingly but unless I am following the diet very strictly I don’t count the 1/4 cup!
*Autumn came back after the launch of the 21-day fix and indicated that 1/2 cup almond milk would be a freebie
As for the chia seeds – these are not part of the nutrition guide for the 21-day fix. When I am following the 21-day fix guide, I sub ground flax seeds.
Any questions – post below!
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!
There’s power in numbers – but you only have control of ONE!
Wow – I can’t believe January has come and gone already! February is here tomorrow, February 2nd, not only brings another Groundhog Day celebration in Punxsutawney, PA but also the release of the much anticipated 21-DAY FIX EXTREME!
It may be cold and snowy here now but if February flies by as fast as January just did it will be spring in no time! And with spring time comes shorts, flip, flops, dresses and if you’re really lucky – maybe a spring vacay!!! Its time to get ready!!!
I wanted to take a few minute to invite you all to my PICK YOUR FIX – Support and Accountability group – kicking off February 9th!
For those of you who are familiar with the original 21-day Fix home DVD workout program – Autumn Calabrese literally knocked this out of the ballpark! It sold out in days and we simply couldn’t keep it in stock – leaving it sold out for months! And I know this program is going to be a hit as well and I encourage you to snag it up when it is released – February 2nd – TOMORROW and be ONE OF THE FIRST to get amazing results and start your journey to a HAPPIER, and HEALTHIER YOU!
Between these two programs I truly believe there is a fit for EVERYONE!!!
Start Simple – OR – Go Extreme:
If you’re still in the beginning phases of your journey perhaps the 21-day fix may be your ticket. Don’t get me wrong, these 30 minute workouts are still challenging but the low impact modifier allows anyone at any level to get started, and continue to progress as you get stronger! Simple portion controlled nutrition with these top to bottom workouts will surely help you reach your goals!!! this program is what helped me learn about nutrition and regular exercise and undoubtedly changed my life. You can read a bit more about my personal experience and this program HERE.
If you’re a 21-day fix Grads or just someone up for a good fitness challenge and you’re ready to take things to the next level, then I invite you to join me with the 21-day Fix EXTREME. Autumn takes it up a few notches as she slims down the food choices from the original 21 day fix guide, adds in some new recipes and new options, turns up the intensity in the workouts and includes 2 meal plans – an Extreme 21 day guide as well as her very own bikini competition meal plan. You choose the one you want to follow and get RESULTS!!!!
Regardless of which program you pick – my 21-Day PICK YOUR FIX Support and Accountability group willl help you get started, guide you through creating a nutrition plan that is going to be fit for YOU, maximize YOUR results, and serve as your support and accountability system from Day 1.
We will all start together, end together and get results – TOGETHER!
And lucky for you – both of these programs just happen to be part of the February PROMOTIONS!!!
If you’re not yet familiar with the 3-day refresh – you can check out my latest results. This little 3-day kit will be sure to start you off on the right foot and/or end your 21 days feeling amazing and naturally, REFRESHED!
***UPDATE***
I have continued to do the 3-day refresh over the last few years. Here are some more recent results
Each month I run online accountability groups in my VIRTUAL WELLNESS STUDIO and I am excited to open enrollment for 10 new participants.
I recently finished the UPCOMING new release – SHIFT SHOP – and I cannot wait to get started with my next round of Boot campers for a 6 week TOTAL BODY TRANSFORMATION.
If you would like a spot please fill out the application below! You know what they say – THERE’S POWER IN NUMBERS – and TOGETHER, anything is possible!
Ok, these may not sound amazing but don’t doubt me yet…
These little perfectly balanced protein pancakes – aka – MANCAKES have taken off in my house! It started when I was helping my hubby with his meal plan and was in the middle of a 3-day refresh. I watched him make them for 3 nights and decided this would be my first non-vegan food item when I was finished! And I have been hooked on them ever since!
Here’s the thing – they’re so versatile! You can add more or less oats…you can do just eggs, just egg whites or a combo of egg and egg whites…all depending on your own preferences and goals! Plus my little guy likes them so its a bonus score!
I’ll share with you the 21-day fix/Insanity Max: 30 approved recipe I use along with my husband’s.
WHAT YOU NEED
Her recipe (21 day fix approved) – Yields 4-5 pancakes
1/4 cup quick oats – 1 Yellow
4 Egg whites – 1/2 Red
1/2 cup berries or 1/4 of a banana – 1/2 Purple
1 tsp. vanilla
1 tsp. cinnamon
His recipe – Yields 12 pancakes
1.5 cups oats
6 Egg whites
1 Egg
1 banana or 1 cup berries
1 tsp. vanilla
1 tsp. cinnamon
WHAT YOU NEED TO DO:
Preheat pan to medium heat.
Combine the Egg/Egg whites, oats, vanilla and cinnamon. You can do this in a bowl if you want to leave the oats ‘whole’ or in a blender if you like a smoother, more pancake-like consistency. Stir or pulse a few times to combine.
Add fruit and pulse until you get the desired consistency you like!
Using a 1/4 cup, pour into pan, cooking each side about 2 minutes or until you see the edges forming. Flip once. Let cool and store in air tight container or eat immediately!
The one thing I LOVE about these is that you can eat them hot or cold, in the car, or running around – which fits my lifestyle perfectly!!!
My husband prefers a banana in his and blended smooth where I prefer the berries and more like a oat consistency.
Honestly though – you can’t go wrong! They’re so tasty and the fact that they’re also gluten free is just an added bonus!
If you’re ever looking for more clean eating meal ideas, tips, recipes or just motivation – join my next health and fitness accountability group! I’m a big believer – there’s power in numbers!!!
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!
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!
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 get 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!
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!
Ok this is going to sound like the most simple recipe out there but it really was so good I had to share!
I was working through my weekly Sunday Meal prepping and I went to make my typical lightly seasoned and baked chicken… (much too cold to grill – oh sweet summer time hurry up!!!) I usually just spritz the bottom on the pan and top of the chicken with a little olive oil, sea salt and maybe some garlic, that’s about it! Nothing to rave about but simple and it works for my family!
Well tonight I got creative! I had recently ordered some Wildtree Chipotle Lime Rub but I wasn’t quite sure what to do with it but when my hubby asked what was for dinner I wanted to respond with something new!
I went ahead and just rubbed a little onto the chicken and added 1-2 TBS of plain nonfat greek yogurt to the top of each one, baked and whaaalaaa! So juicy and full of flavor without being overpowering!!!
CHIPOTLE LIME GREEK CHICKEN
WHAT YOU NEED:
2 pounds chicken breasts
1-2 TBS Wildtree Chipotle Lime Rub
4 TBS of Plain Nonfat Greek Yogurt (I used Oikos)
WHAT YOU NEED TO DO:
Preheat Oven to 375 degrees
Sprinkle the seasoning and rub into each piece of chicken
Spread 1-2 TBS of yogurt onto each piece of chicken
Bake for 20-25 minutes until cooked thoroughly.
I paired this with some roasted broccoli, cauliflower and carrots and I baked them all together. Finished off with baked sweet potato (left over from last week’s meal prepping) and we had one delicious meal and some lunches ready for later in the week!
21-day fix/Insanity Max:30 portion control meal plan:
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!
6 weeks down and 2 to go! I can’t believe I am in the homestretch!!!
This last week was a little different but challenging yet still!
I had an absolutely AMAZING weekend in the ‘burgh for Pittsburgh’s Super Friday and our Dream Team Celebration Saturday.
I got to meet our CEO Carl Daikeler:
I got to meet AND workout with the creator of the 21-day fix – Autumn Calabrese and try out her new 21-day fix EXTREME:
Of course we worked out…
But we also celebrated and ate, and ate, and ate some more!
So needless to say I needed a jumpstart for week 6 – enter a simple little cleanse – the 3-day REFRESH!
Sometimes its hard to get back in the swing of things. I’m a routine type of person. Keep me on my routine and I’m as happy as can be. Stray from that – and watch out! It wasn’t easy jumping back in…I could feel the bad nutrition choices lingering in my body but I knew the easiest way was to JUST DO IT – so I did!
Monday was a typical day and then I started the 3-day refresh on Tuesday. The guide says to do “moderate exercise” so I stayed with the modifier in Insanity Max: 30 on both Wednesday and Thursday but went full out Friday morning – what can I say I was feeling REFRESHED!!!
If you haven’t heard of this yet or given it a try – please consider it! I am not big on diets, cleanses etc… but this is different!
You can read more about What is the 3-day Refresh on a prior post but your daily meals look a little something like this —->
You really are eating all day long – its simple, vegan, small meals, some shakes and a few really good night sleeps! Trust me!
By Friday morning, the bloat was gone, I was down 3 pounds, 3 inches, rested and ready to continue on with my healthy eating habits!
These just goes to show you how important your nutrition is! I never missed a workout but that bloat was BAD! But hey – I’m back on track!!!
I wrapped up the week with a morning sweat mesh with my #1 by my side. We have a jam packed weekend so I got a jump start on my next week’s meal plan and off to music class and SAMs club we go!
Stay strong, be healthy, make good choices – and SWEAT TODAY!
Autumn Calabrese knocked it out of the ballpark last February with the release of her first DVD home workout program the 21-day fix. The simple, portion controlled nutrition guide and balanced 30 minute workouts could be tackled by anyone at any fitness level. It was a hit all across the US and continues to be one of the most popular home workout programs – why? It works!!!
Well she’s back at it again but this time taking it to the EXTREME!
I had a chance to listen to her live on Friday night at our Pittsburgh Super Friday event and she shared the details of this program! And as she put it: she didn’t just take it up a notch from the original 21-day fix but she took it up several notches.
Here’s the deal:
*The workouts are still 30 minutes
*You get 7 new workouts that will hit your body TOP to BOTTOM, literally
*You still use the portion controlled eating guide
but…
*The workouts are more intense, incorporating weights in all of them
*The nutrition guide is slimmed down a bit focusing on the foods that will really maximize your results and includes Autumn’s personal 21 Day Countdown to Competition menu plan. Its time to nail that nutrition!
In the end – this program is for those who want to get SHREDDED!
If you would like to keep up to date on all the information as we approach this release, then add me on Facebook (https://www.facebook.com/maegan.blinka) and send me a message so I can add you to our countdown group!!!
If you would like to be considered as a participant in my *exclusive* beta test group and be one of the first to get amazing results, fill out the application below! I will work 1:1 with you to help you reach your own goals and I’ll be right there beside you every step of the way. We are in this TOGETHER!!!
Let’s face it – sticking to any goal you’ve set for yourself, can be a challenge, but ones involving health and fitness tend to be the hardest.
There are temptations EVERYWHERE! School, work, birthday parties, kiddos snack bags, social gatherings, the gas station, grocery store etc… Luckily, there are some great tools available to help us keep closer tabs on how well we’re doing and make sure those goals become results!
I was recently talking to Andrea Powers of Oscar Health Insurance, a Health Insurance provider in the New York/New Jersey area who uses technology to make things simpler! She asked the question – “How has technology helped you manage your health” and it didn’t take long for me to come up my top 3 resources and subsequently 3 things that keep me going on a day to day basis!
1) Online Accountability Group
My 90 Day Challenge group results
I began my personal fitness journey March 2013, looking to shed a few post baby pounds and gain some energy so I could be more present in my kids lives!
I started with the 21-day fix home workout program, incorporated Shakeology and Clean Eating AND joined a Challenge group. Quickly something just clicked. I started looking at all food items in relation to the colored container they fell into and really learned portion control and I found myself setting my alarm daily so I could get my workout in and share with everyone else in the group when I completed it and how great it felt. I started seeing results…quickly! What was this secret sauce? THE COMBINATION OF ALL 3. That combination of regular, daily exercise, balanced, clean eating, and the accountability and support of a challenge group – GOT ME SUCCESS!
I had tried exercising but could never stick to it. I had (thought) I was eating healthy (although it wasn’t as “clean” as I thought) but I never had a group of people right there to help me and support me as well as guide me and give me tips on how to make this whole thing work!!!! After all, you can only eat so many steamed veggies and grilled chicken!!!!
You see, I had purchased my challenge pack under my Coach, and she immediately added me into this closed group on Facebook. Although unsure at first I found what had previously been missing from my fitness routine – Support & Accountability! Sure my husband was incredible support, but there was something about this private group. We were all working towards our goals, some the same and some different, but we all had goals in mind and we knew what we had to do to get there and we were going to do it – TOGETHER!
These little online accountability groups – all ran through a closed Facebook group – were the missing piece to my success! And I didn’t stop with my first one either! After seeing how this all fit together, I began coaching others and helping them become happier and healthier too! I continue to run these challenge groups and continue to thrive off the success of my challengers!!! And the ripple effect keeps on going!!!
Another BIG key to my success comes from being PREPARED.
2) Meal planning
Example Meal Plan
Yes – as simple as it may be, the meal plan word document I create each week helps me more than I could have ever thought! I’ll admit I wasn’t too excited about making a meal plan when it was suggested to me in my first challenge group, but after “winging” it more times than I’d like to admit I found out that I do a LOT better when I write it down. Typing it all out in a word document in one week increments and seeing the full week at a glance really helped me in the balancing each week. I am all about healthy, clean eating but I’m also all about balance in more ways than one. I am a busy mom and for some reason that 5:00 hour seems to be that time when the kids NEED everything and I’m TRYING to cook. Enter – meal prep and planning!!! The upfront time on Sunday or Monday is more than worth it later in the week plus it saves me $$$ too as I know exactly what I need to buy and helps reduce those impulse purchases at the store and/or wasting produce we don’t need! Its a win win all around!
There are a lot of great apps out there to track your daily food but I stuck with a simple meal plan!!! That’s what works for me!
3) Fit Bit
It didn’t take long for me to realize that healthy eating and regular exercise just made for a healthier family all around. My husband bought me a fitbit for Mother’s Day and it was months before that little band was taken off, with the exception of a quick overnight charge! Not only did the fitbit help me realize how much activity I had during the day, it also helped me guage my weight, and sleep! There is just something about that sense of accomplishment when you feel the buzzer go off when you’ve hit your daily goal!
In talking to Andrea she mentioned the MisFit program they offer their customers. These MisFit bands sync with their app which helps members earn up to $240 a year simply by hitting daily fitness goals! How cool is that – you get paid to WALK!
I hope you can see from the above that staying on track with your health and fitness goals doesn’t have to be complicated. It may take some upfront planning, some time, and a commitment that today is the day, but with a little support and the right tools, you have the opportunity to be the happiest and healthiest YOU!
If you would like to join my next challenge group or if you just have questions in general about getting started or jumping back in wherever it is that you left off, please fill out the application below and tell me a little bit more about you!
I am a huge stuffed pepper fan but this one was a little different! I had “spiced up” my old recipe with some black beans and corn a few months ago but I am really loving all the veggies tossed into this one!
I prepared this at a Wildtree Freezer Meal Workshop but you can prepare it fresh or in advance and freeze! Either way, its relish!!!
WHAT YOU NEED:
In Bag #1:
3 large carrots, grated (about 1 ½ cups)
1 Tbsp. Wildtree Roasted Garlic Grapeseed Oil or Olive Oil
1 ½ Tbsp. Wildtree Cajun Seasoning Blend
1 Tbsp. Wildtree Garlic Galore Seasoning Blend
1 package fresh spinach (or frozen), 10 oz
2 cans black beans, 15 oz, drained and rinsed
¾ cup quinoa, rinsed
1 can diced tomatoes, 14.5 oz, drained
2 cups water
In Bag #2:
1 pound cooked lean ground beef or ground turkey
At cooking time:
6 large bell peppers, any color, halved lengthwise, ribs and seeds removed
½ cups parmesan cheese (optional)
WHAT YOU NEED TO DO:
Combine all ingredients in a gallon size freezer bag, “smush” to allow seasonings to distribute. Place bag in freezer.
To prepare: Thaw overnight in fridge. Pour bag 1 contents in large skillet, cover and bring to a boil. Reduce heat and simmer 20 – 25 minutes or until quinoa is tender, add cooked meat. (Note – if you are cooking your meat fresh you will want to start that after bringing the contents of bag 1 to a boil)
Preheat oven to 350. Season with salt and pepper, if desired. Fill each pepper with quinoa mixture, and place in a baking dish with ¼ cup water in the bottom of the dish. Cover with foil, and bake 45 minutes – 1 hour. Uncover; sprinkle each pepper with cheese. Bake an additional 10 minutes, or until the cheese is brown and bubbly. Let stand 5 minutes.
For all my 21-day fixers and Insanity Max: 30 Meal Plan followers – each half would equate to:
1/2 R (ground beef/turkey)
1 Y (black beans and quinoa)
1.5 G (spinach, carrots, pepper, tomatoes)
If you’d like to learn more about clean eating and ways to spice up those repetitive weekly dinners fill out my challenge group application below! My health and fitness accountability groups not only include the support and motivation to stay on track and exercise regularly, but also provide tips and resources to help you make this a lifestyle – not a temporary change!
Week 5 of Insanity Max: 30 also kicks off a Month 2’s brand new set of workouts. Talk about a jump in the intensity!!! These workouts are harder, require more endurance, and really put your mind to the test! You have to DIG DEEP and really focus to power through.
A lot of people have been asking for clarification on the term “max out”. The name comes from the fact you are going to MAX OUT during every single workout. You may not be able to complete the full 30 minutes at a Shaun T speed, but the program is designed to have you start with Shaun T as long as you can, write down that number you hit, and then drop to modify or take a short break. I am (usually) able to just switch to the modified and keep going but this week had a few moments where I needed to stop and catch my breath!
Max Out Cardio followed a similar format to the Cardio Challenge, adding in 1 minute “power moves” before each water break. I was happy with my max out time in this workout but they definitely went down here the rest of the week!
Max Out Power left me feeling like a human jello jiggler!!! My upper body just couldn’t hang with those dang pushups!!! I know my entire body is getting stronger through these workouts but push ups continue to be my area needing the most improvement!
Little secret – I used to be a gymnast! There was a time when I actually spent more time upside down than right side up…or so I’m told anyway!! I tossed in a few headstands while I was wwaiting for Max Out Sweat to load and I was certainly happy to see I could still rock out lots of my old moves!
This workout had me pushing HARD but I always remember hearing one of the girls from Month 1 workouts saying “when I think I can’t even do one more, I do 3” and that helped me to push through to almost 10 minutes before needing to take it down to modified!
By the time Thursday rolled around my body was exhausted! There were quite a few moves I was trying to attempt in Max Out Strength but the strength just wasn’t there! I didn’t want to stop completely so my solution was good old fashioned total body PLANKS!
I’m slightly embarrased to say I didn’t even make it through the entire first move in Friday Fight Round 2 before I had to drop down to the modified! I maxed out at 5:48! I hope I can easily say I’ll improve upon that this coming week but no joke – these workouts are flat out HARD! I guess the name Insanity is there for a reason!
I’m not sure about all of you, but although we’re almost halfway through January my nutrition hasn’t quite been like it was pre-holiday season! I was tossing it around back and forth and I have decided to tack on a 3-day refresh this week. I have done it twice before so I know what to expect and how to do it – I just need to put my mind to it and GO FOR IT! Luckily my mother in law is going to do it with me! I don’t know about you – but in something like this – accountability is HUGE for me. Here’s to making it through the entire 3 days – no cheating!!!!
With the changes to incorporate the 3-day refresh, my week 6 plan is as follows:
I’m not sure how my workouts will go Wednesday, Thursday and Friday mornings, but I’ll give it my best but may need to just stick with modified for those days!
Like I said above, accountability is KEY – whether its for the fitness, the nutrition or both – knowing someone else is counting on you or that someone else is going through the exact same thing you are is sometimes all it takes to convince yourself to put mind over matter and just DO IT!
If you think you could benefit from being part of an online health and fitness accountability group fill out the application below. Today could be that day you DECIDE its time for a change!
get a group picture and she immediately flexed…she’s so my daughter!!!
s counting on you or that someone else is going through the exact same thing you are is sometimes all it takes to convince yourself to put mind over matter and just DO IT!
Maegan Blinka 