Meal Planning and Prepping on 21 Day Fix Extreme

So I am running a little late getting my Meal Plan posted. I attended Super Sunday yesterday in Tampa, and Sunday is usually when I plan and prep! 

I'm excited about adding some Crockpot meals this week to my menu and looked for things the family would eat.  Easy Slow Cooked Creamy Mexican Chicken, Chinese Beef and Broccoli, Crockpot Stuffed Enchildas, and Fish Tacos. I'll be posting the recipes on my page, DeAnne Watson/Toned UP Fitness & Nutrition. I mostly eat the same types of lunches, it's just easier for me to prep. And I always have shakeology for my breakfast and I alternate the recipes some. My all time favorite is Vegan Chocolate Shakeology, 1/2 frozen banana, 1 tsp of almond butter, a splash of almond milk and water/ice. 

I'm ready for a great week for Week 2 of 21 Day Fix Extreme! Let  me know if you have questions. 

DeAnne’s Meal Planning Worksheet

Workout	Plyo Fix Ex-Body Beast Build Chest\ Tris	Upper Fix Ex\Body Beast Build Legs	Pilates Fix Ex\ Body Beast Build Back/Bis	Lower Fix Ex\Body Beast Build Shoulders	Cardio Fix Ex\Body Beast Cardio and Abs	Dirty 30\ Rest	Yoga Fix Ex\ Body Beast Build Chest/ Tris
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	Shakeology-1R Pumpkin, 1P almond milk-1Y	Shakeology-1R ½ banana-1P 1 tsp of PB	Shakeology-1R Berries-1P 1/2cup almond milk-1Y	Shakeology-1R ½ banana-1P 1 tsp of PB	Shakeology-1R Pumpkin-1/2P Applesauce-1/2P Almond milk-1Y	Shakeology-1R ½ banana-1P 1tsp of PB	Shakeology -1R ½ banana-1P 1tsp of PB
Lunch	Salad-2 G Dressing-1O Chicken=1R	Salad-2 G Dressing-1O Chicken=1R	Sauteed veggies-2 G Turkey meatballs-1R	Sauteed Veggies-2 G Turkey meatballs-1R	Salad-2 G Dressing-1O Chicken-1R	Salad-2G Dressing-1O Grilled Fish-1R	Salad-2G Dressing-1O Grilled Fish-1R
Snack Snack-After Dinner	Apple-1P Peanut Edamame & sesame seeds-1Y, 1O	Apple-1P Almonds-1B Greek Yogurt-1R, 1/2P banana, cinnamon	Apple-1P Hummus-1B Celery-1G	Apple-1P Almonds-1B Shakeology bar-1R, ½ Y	Apple-1P Carrots-1G Turkey meatballs-1R	Apple-1P Shakeology Bar-1R, 1/2Y	Apple-1P Carrots-1G Greek Yogurt-1R, 1/2P banana, cinnamon
Dinner	Easy Slow cooked Creamy Mexican Chicken—1R, 1G, 1/2P, and 1Y	Chinese Beef and Broccoli 1R, 1G, 1Y, 1tsp	Crockpot Stuffed Enchiladas 1B, 1R, 1G, and 1 Y	Slow Cooker Pulled Pork BBQ 1R, ¼ P, ¼ G, 1 Y	Fish Tacos-1R Brown Rice-1Y Beans, 1Y Steamed Spinach-1G	Grilled Pork chops-1R Steamed Veggies-1G Brown Rice-1Y	Teriyaki Salmon-1R Roasted veggies-1G Roasted Root Medley-1Y

Week:  10/19-10/25, Week 2 of 21 Day Fix Extreme/Body Beast-21 Day Fix Meal Plan

3 Purple, 4 Greens, 4 Red, 3 Yellow, 1 Blue, 1 Orange, 4 spoons

Getting Ready for Hammer & Chisel----->21 Day Fix Extreme-Body Beast

I am so excited about this new program, two of my favorite people Autumn and Sagi working together. I have completed both 21 day fix, 21 day fix extreme and Body Beast before. So to have these two programs together is AMAZING!!!

For the past week I've been working on 21 day fix extreme in the am and Body Beast in the evening.

Here is my schedule:

Schedule:

Monday-Plyo Fix EXtreme & Tris

Tuesday-Upper Fix Extreme-LEGS

Wednesday-Pilates Fix Extreme-Back & Bis

Thursday-Lower Fix Extreme -Shoulders

Friday-Cardio Fix Extreme -Beast Cardio & Abs

Saturday-Dirty 30--REST

Sunday-Yoga Extreme--Chest & Tris

I am also adding the performance line to my workouts. I am loving the new Performance Line to help me along the way. Especially ENERGIZE, but also using HYDRATE, RECOVER and RECHARGE. Check out more about them here. 

http://beachbodycoach.com/esuite/home/dwatson05?bctid=4320065173001 

My plan is to be ready for Hammer & Chisel in December and get some amazing results. If you'd like to learn more about this awesome program, send me a message on Facebook or email me at: dwatson05@bellsouth.net. I'd love for you to join me!!!

Ultimate Reset round 2!

So I wanted to share some info on the Ultimate Reset and my progress, as well as some ups and downs along the way. I did create a video each day summing up my experience. You can find these on my Facebook page, at https://www.facebook.com/deanne.watson3

This is my second time doing the Ultimate Reset. I did the program last year in November. I chose to do it in September this year because I was feeling yucky and run down after a busy summer! I started the program on a Thursday and I was out of town for work, this was a little challenging but because the first week includes some protein and not difficult recipes, I was able to pull through.

I did face other events during the process such as ball tournaments out of town, PROM, and being away from work. I will tell you if you plan and prep your food, ANYTHING is possible. I was able to stay on track during this time.

I did choose to do PIYO during the Ultimate Reset, but chose to do the modified version. I really love this program and it gave me the relaxing and stress free time I needed.

I didn't choose to do the program to lose weight, but to reset my body and get to feeling normal again. I did however have great results which included losing weight. I lost 10.5 lbs and 3.5 inches during the UR.

I would highly recommend this program, and I will be completing the program at least once a year. I love the process and love how I feel, as well as the results I get. What a great way to get out of your comfort zone, try new foods and feel AMAZING!

Visit my LIKE page at, https://www.facebook.com/DeAnne-WatsonToned-UP-Fitness-Nutrition-1420307531599843/timeline/   , DeAnne Watson/Toned UP Fitness and Nutrition for some of my favorite UR recipes!

https://www.facebook.com/DeAnne-WatsonToned-UP-Fitness-Nutrition-1420307531599843/timeline/

New Recipe- Spaghetti Squash with Tomatoes & Mushrooms

Spaghetti Squash with Tomatoes and Mushrooms/Asparagus

Spaghetti squash is a magical vegetable. You slice it in half, roast it in the oven...and then just like that VOILA!- the yellow, football shaped squash turns into perfect strands of spaghetti. Once you run your fork through the flesh, it separates the strands and then you can top it with your favorite sauce or veggies.

In this recipe I sauteéd onions, mushrooms, aspargus and cherry tomatoes with white wine and finished it with fresh herbs and feta cheese (should have used shaved parmesan) . If you’ve never tried spaghetti squash before, now’s your chance! It’s a tasty way to enjoy pasta without the excess carbs. Give it a try and tell me what you think!

For those following the 21 day fix meal plan, the recipe uses 3 greens, 1/2 yellow, 1/2 blue, and 1 teaspoon.

Spaghetti Squash with Tomatoes and Mushrooms/Asparagus

Total Time: 1 hour
Prep Time: 15 min.
Cooking Time: 45 min.
Yield: 3 servings

Ingredients:
1 mediu spaghetti squash (about 3lbs)
1 tbsp. olive oil
1 medium onion, chopped
1/2 cup sliced mushrooms
8 stalks of asparagus, chopped
1/2 cup white wine
1/2 cup cherry or grape tomatoes, cut into halves
4 fresh basil leaves, finely chopped
3 tbsp. shredded Parmesan cheese (I used feta for dish pictured)
Chopped parsley (for garnish; optional)

Preparation:

1. Preheat oven to 350 degrees F.
2. Place squash on parchment-lined baking sheet. Poke squash 2-3 times with a fork.
Bake for 40-50 minutes, or until tender. Cool for 20-30 minutes.
3. While the squash cooks, heat oil in medium sauce pan over medium-high heat.
4. Add onion; cook, stirring frequently, for 3-5 minutes, or until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add mushrooms, asparagus, cook, stirring frequently, for 3-5 minutes or until soft. Set aside.
7. Add wine, cherry/grape tomatoes, and basil; cook, stirring frequently, for 3-5 minutes or until soft. Set aside.
8. Cut squash in half lenghth-wise. Remove seeds, and scrape flesh into stringy noodles.

9. Evenly divide squash between three bowls. Evenly top with onion mixture, cheese, and parsley (if desired.)
10. Enjoy!

Calories: 248
Total Fat-9 g
Total Carb-40g
Protein-6 g

Beachbody Coach: 3 Day Refresh - Results

Beachbody Coach: 3 Day Refresh - Results: 3 Day Refresh, this is the 6th time I have did this awesome 3 day program. I love that it gets me back on track to eating healthier. It i...

3 Day Refresh - Results

3 Day Refresh, this is the 6th time I have did this awesome 3 day program. I love that it gets me back on track to eating healthier. It is always the jump start I need. 

These questions can help you determine if this program is right for you! 

What do you want to achieve in 3 days? Do you want more energy? To feel more like yourself again? More like the happy, confident, fundamentally healthy person you know you can be?

So here's how it works, each day when you wake up you drink 8-10 oz of filtered water. This is important to get your system started. Then for Breakfast within 1 hour of waking, you drink shakeology blended with water and 1 serving of fruit. 

You get an optional morning tea, decaffeinated green tea and stevia sweetner is allowed. This has to happen 1 hour after breakfast. Then mid morning you get the (not so favorite) Fiber Sweep (digestive health drink)-this also has to be 1 hour after Morning tea. 

Now on to Lunch. One of my favorite parts of this Vanilla Fresh shake, 1 fruit option, 1 veggie option and 1 healthy fat option. This is quite a bit of food!!

One of my favorite 3 day refresh snacks...is sliced tomoates (1vegetable option) and avocado (1 healthy fat)

Day 1 Dinner is the Veggie Stir Fry along with another Vanilla refresh! One of my favorite recipes. 

Day 2-Chocolate Vegan Shakeology with water and 1 fruit option.

Day 2-Lunch-Vanilla Fresh Shake, 1 Veggie Option (celery), 1 healthy fat (hummus) and 1 fruit option (cantaloupe)

Day 2 Snack-Told you this one was of my favorite!

Day 2 Dinner-Coconut Steamed Veggies, along with 1 Vanilla Fresh Shake!

Now it's the final day, Day 3! Chocolate Vegan Shakeology.

A green tea, I enjoyed this twice each day!

Here is my full Day 1-Breakfast, shakeology and 1 fruit option.

Day 3 snack, I'm a creature of habit!

Day 3 Lunch-Vanilla Fresh Shake, and 1 vegetable and 1 healthy fat option. I guess I forgot to take a photo of my lunch on Day 3. Below is Day 3-Veggie Stir Fry and Vanilla Fresh Shake.

I highly recommend this program to others. If you find you really like the 3 Day Refresh then you should really consider The Ultimate Reset. Please let me know if you have questions about this program. You can email me at dwatson05@bellsouth.net.

Finally check out my AMAZING results!! I lost 4.6 lbs and 4 inches.

21 Day Fix Cookbook FIXATE

I am so excited about this new cookbook! I love having all of these recipes at my fingertips. I've tried several but my goal this week is to try a new one each day.

Check out the FIXATE FAQ here with Autumn: http://autumncalabrese.com/blogs/fixate-faq-2

These are on my list to try...
 
Creamy Chicken Salad
Quinoa and black bean salad  
Tuna Salad  
Mushroom and goat cheese omelet  
Vegetable egg cups
Mexican Taco lettuce cups  
Italian Meatballs with Grandma'sTomato Sauce  
Macaroni and cheese with broccoli and chicken .... It all looks so good!

The first recipe that I tried was Creamy Chicken Salad, with a honey mustard dressing. It was so good. I love chicken salad,and by incorporating greek yogurt instead of mayonnaise it was a much healthier option.

RECIPE:

Creamy Chicken Salad

3 cups chopped rotisserie chicken breast, boneless, skinless

1/2 cup chopped green apple

1/2 cup seedless red grapes, cut in half

1/3 cup raw almonds

2 green onions, sliced

2 tbps chopped fresh tarragon

1/4 cup Honey Mustard Salad Dressing (recipe below)

8 cups shredded romaine lettuce

Serves: 4

Container Equivalents: 1 green, 1/2 purple, 1 red, 1/2 blue, 1/2 orange

1. Combine chicken, apple, grapes, almonds, green onions, tarragon, and Honey Mustard Dressing in a large bowl: mix well. Refrigerate, covered for 2 hours.

2. Serve 1 1/4 cups Creamy Chicken Salad over 2 cups romaine lettuce for each serving.

TIP: Creamy Chicken Salad can be used to make Salad Wraps

HONEY MUSTARD DRESSING 

recipe: 

1/2 cup reduced fat (2%) plain Greek Yogurt

3 tbsp. Dijon Mustard, gluten-free

3 tbsp. raw honey

3 tbsp. rice vinegar

1/4 cup extra-virgin olive oil

Sea sal (to taste)

1. Combine yogurt, mustard, honey and vinegar in a medium bowl; mix well.

2. Slowly add oil, whisking constantly until well blended; season with salt if desired. 

Serves: 8

Container Equivalent: 1 orange 

Jolie has even enjoyed cooking with me. She didn't like cutting the onions, though!

Here are some photos of other recipes, I've tried! Check back next week for a new recipe.