//80 Day Obsession//

80 DOWORKOUT WEDNESDAY!!  I’ve been waiting to post about my newest workout until I got through the first 20 days– LOVE IT!!! If you haven’t heard of Beachbody’s 80 Day Obsession, I’m about to share some of my favorite things about it!! My daily morning workouts have always consisted of cardio and as of the last 2 years have also consisted of some type of Beachbody workout (21 DF Extreme, T25, Core De Force).  I was hesitant to enroll in the Beachbody on Demand and complete the 80 Day Obsession because I didn’t think I had time for 40-60 minute workouts after my runs.  After starting it though, I’m truly obsessed with it.

So what is it?!? — It’s an amazing 80 day program with a strong emphasis on glute and core training.  It’s obsessive focus on fitness and nutrition that is spread over a 13 week time period.  It is definitely demanding but that’s something I thrive on and love the challenge of it.  Each and every workout so far has been different which really works all different muscles within your body.  Autumn Calabrese never lets a muscle get comfortable!!  Yes, you will be sore, but it’s a good sore!!

containersIt does consists of timed nutrition as well and ‘on demand’ program gives you all the information on that.  I’ve been so used to Beachbody’s 21 Day Fix Extreme eating plan and using the colored containers, that it wasn’t much of an adjustment.  I don’t follow the exact timed nutrition only because I get up to workout before 5 in the morning and the program recommends eating before you workout.  There is no way I’m getting up any earlier to eat before the workout so I have modified it to my daily schedule (which is very easy to do).

So WHY did I choose this program?  — I chose it for a variety of reasons but the main one that stuck out to me is that it’s an intense comprehensive workout and nutrition program that I can continue doing at home.  I’m not one to go to the gym– I like using our treadmill, elliptical and free weights at home.  I also chose this program because a few women in my home town started an accountability group that talked so highly of it, I HAD to try it!

What equipment do I need? — 

  • Dumbbells (light, medium and heavy depending on your fitness level you are at)– I personally use 8’s, 10’s, 15’s and 20’s throughout all of them. (bought these off Amazon)
  • Portion control containers– I have a few sets of the BeachBody sets but can also use different sizes you may already have at home (rubbermaid, etc)
  • Strength Slides– These Elite brand are my favorite
  • Resistant Loops– These are my favorite from Amazon
  • Mat– I don’t use one but any yoga type mat works if you feel like you need
  • Beachbody on Demand (more info below)

You can buy it all on the Beachbody website or I ordered mine off Amazon for a cheaper price.

What is Beachbody on Demand? — It’s a platform that allows you to stream different Beachbody workouts (thousands of workouts!!!).  Within each Beachbody workout on Demand, it comes with nutrition guides, workout calendars and exclusives like Autumn Calabrese’s FIXATE book and cooking show!!

I honestly didn’t do BOD until about a month ago.  I always ordered the DVD’s and now I’m realizing how stupid that was!!  You can access it ANYWHERE!!! It’s amazing!

If you’re interested in joining BOD, click here.  Plus, $10 off in the month of February!!!

10 off

So just a short intro into the program but more information to come and posts about it and the meals I make and eat and how I have found success with the program.  Check out some of the live links above to find out more about joining the program and getting the equipment at discount prices!!

Hope you check it out!!

♥ALynn

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//Shakeology Ideas//Desserts//

Easy for on the go!
Easy for on the go!

Having desserts doesn’t HAVE to be bad for you!! I’ve found and tried a few amazing recipes using my chocolate, strawberry and vanilla Shakeology.  Some of recipes I use just for my shakes and others I use with breakfast or just a ‘dessert’ at night.  Check them out!

CHOCOLATE SHAKEOLOGY OPTIONS

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VANILLA AND STRAWBERRY SHAKEOLOGY RECIPES

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DESSERT/BREAKFAST RECIPES (SOME OF MY NIGHTLY GO-TO’S!)

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♥ALynn

Effective 3 Day Shakeology Cleanse

 An Effective 3 Day Shakeology Cleanse

Let’s face it, the grocery store, restaurants and the cafeteria are full of a lot of crap.  Day in and day out, we start to build up some of this nutritionally void food and carry it around inside of our bodies.  Gross!  If you are lacking energy, can’t seem to lose weight, or feeling a little lethargic, it’s time to CLEANSE!

Now, I am not talking about starving yourself for a week, or even a day, I am talking about an effective 3 day Shakeology cleanse to kick start your fitness quest!  Shakeology is a great product to use for cleansing out your system from junk food, as it contains over 70 SUPER nutritious ingredients that you simply cannot find elsewhere.  It is completely balanced for your sugar intake, clean carbs, protein as well as vitamins and minerals.

Many people like to start a 3 day cleanse before the beginning of a new workout program.  This is perfect timing, as you want to rid the toxins in your body FIRST as they bind to the fat cells inside you.  Once those toxins are gone, the fat cells are free to be blasted down by your exercise efforts, instead of stubbornly sticking in those problem areas, like the thighs and belly.

What makes this particular Shakeology 3 Day Cleanse different from others, is it does not restrict your calories down to dangerous levels, or put you on some intensive liquid only regime.  Without starvation and without hard to swallow concoctions, you will be able to jump start your weight loss efforts while pumping your body FULL of the nutrients it so desperately wants!  It takes into account your daily requirements, such as vitamins, minerals, calories, essential healthy fats, nutrients, proteins, carbohydrates and sugars. This 3 Day Cleanse has been carefully prepared using countless hours of nutritional research, but of course you should always check with your doctor to ensure this is right for you.

Shakeology 3 Day Cleanse

How To Do:  Shakeology 3 Day Cleanse

The basics are as follows:

  • 3 Shakeology Shakes a day
  • 2 Cups of Green Tea a day
  • 3 Snacks a day
  • 1 Salad for dinner (only white grilled protein in salad with oil & vinegar based dressing)

NO:

Dairy, Refined Sugars, Wheat, Sugar heavy dressings, Breads, Canned Food, Processed Food, Fast Food, Starches

Yes:

Water, water water.  Stay extremely hydrated!

Lemon and limes, vinegars, mustard, cinnamon, hot sauce, cayanne, herbs, spices, garlic, green tea, black coffee

What to have everyday during your Shakeology Cleanse

ShakeologyBeachbody

3 Shakeolgy Shakes a day

– Mix with water & ice

* Optional add in’s:  UNsweetened almond milk, mint extract, 1 tsp coconut oil

2 Cups of Green Tea a day

– plain green tea, no additions

3 Snacks a day (one fruit, one veggie, one nut)

– Fruit options:  Half a grapefruit, 1 small apple, 1 small pear, 1 small peach

– Veggie Options:  2 stalks Celery with 1 tbsp hummus,  1 sliced red pepper with 1 tbsp hummus (can sub 1 tbsp of avocado as well)

– Nut option: 8 raw almonds, 10 pistachios, 2 tbsp raw seeds, 1/2 cup edamame shelled

1 Salad for dinner

– Use: Romaine, mixed greens or arugula

– Protein: white grilled fish or chicken (3-4oz)

– Dressing: Oil & Vinegar based, nothing over 10g of fat and 5g of sugar

Tip: Space your snacks out throughout the day.  Listen to your body.  If you are not hungry, it is okay to skip a snack.  The 3 day cleanse is best used paired with a 12 hour fast each night.  Try not to eat between 8:00pm-8:00am for the 3 days.   Drink LOTS of water (add lemon if you want)

Example day:

8:00am:    Green Tea

9:00am:   Breakfast = Shakeology

10:30am:   Snack = Fruit option

12:00pm:   Lunch = Shakeology

1:00pm:   Green Tea

2:00pm:   Snack = Nut option

4:00pm:   Pre-Dinner = Shakeology

6:00pm:   Dinner = Salad

7:30pm:   Snack = Veggie option

Shopping List:

  • 1 Bag of Shakeology
  • 1 Box of Green Tea
  • 3 Fruits (Low glycemic)
  • 6 Vegetables (3 for snacks and 3 for inside your salads)
  • 3 Nuts or seeds
  • Lettuce
  • 3 servings of Chicken or Fish
  • Oil & Vinegar based dressing
  • Lemons
  • Hummus
  • Coconut oil
  • Unsweetened Almond Milk

Juice-Cleanse

80,000 of the chemicals permitted in our food, cosmetics and household items have never been fully assessed for their toxic impact on humans.  That’s scary.

WHY SHOULD ONE CLEANSE?

Let’s face it, we made our polluted bed and now we have to lay in it.  We cannot expect to be sheltered from the array of toxins floating through the air, sitting atop our produce and baked into our cosmetics – no matter how strict our safety routine may be.  We actually absorb 60% of what goes on our skin, so take a quick inventory of what you may have touched today.

A cleanse is meant to do many things, but more simply put by definition, ‘To be made clean. To remove by cleaning’.  Cleansing is a technique that allows your body to release the toxins absorbed by your body and trapped inside your vital organs.  This process allows your body to more effectively heal itself, lose weight and be happy!

WHAT ARE THE ELEMENTS OF A GOOD CLEANSE?

There are many systems, shakes, mixtures, potions and strategies one may find when researching a proper, effective cleanse.  Here are your ‘Cliff’s Notes’ cleanse-style, so you can skip over all the ineffective nonsense out there:

  • Cleansing liquid should contain at least 20 active ingredients.
  • Antioxidants need to be present to slow down oxidative stress.
  • The cleanse must contain nutrients that are being put back into the body as the other active ingredients are cleaning out the toxins.
  • Enzymes are a must.  There needs to be a balance of healthy bacteria to assist the purge and break down nutrients for optimal absorption.
  • Make sure it contains ‘trace minerals’.  In our society, the food we eat does not even come close to providing us with enough essential trace minerals that are key for the detox process and ongoing defense.
  • The cleansing product must be 100% natural.  Why go through all these steps to just add artificial sweeteners, dyes or chemicals back into the body?
  • Water, water, water!

Being a Beachbody Coach, I quite frequently recommend this cleanse to my new clients who are looking to lose weight, get toned, have more energy or improve their over-all health.  EMAIL me or message me so I can show you how to start your own cleanse or fitness program!  kahansen@longlines.com 

Few of my favorite shake recipe ideas:

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Have you ever tried a cleanse?  If so, did you feel like it was beneficial, and would you ever want to do one again?

#Fitness #DailySchedule #Musthaves #Myfaves

There are a few things I NEED every morning to stay sane throughout the day 🙂  The first is my 4:48 AM wake up call to get my booty out of bed and start my workout (before the boys get up)!!! Before I head downstairs to start my workout though I have been addicted to my E & E (Energy and Endurance) drink!!

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It gives me that little extra energy to get through my 60-75 minute workouts–2 scoops into my 8 ounces of water along with my big 48 jug of water and down stairs I go!!

My daily workouts (during the summer when I have a little more time in the mornings) consist of a 30 minute 21-Day Fix Extreme workout, a 25 minute T-25 workout and 30-45 minute run or elliptical workout.  More intense in the summer, but the workouts are quick and effective!!

My newest shoe find for these cross trainer workouts are my New Balance CrossTrainers– they are so much better than my Nike Run’s that I was using prior! On sale at Nordstrom’s even!! AND Kip heard me rave about them so much that he asked me to get him a pair! I love the men’s black and gold color!!

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IMG_3986Set up the DVD’s (or you can even LIVE STREAM all workouts online), make sure I have my resistance band and 8 and 10 pound dumb bells, and before I know it, the workouts are over!! The best feeling is knowing that they are over by 6:30, the boys are still sleeping and I have had my ONLY ‘me time’ of the day– that’s all I need (other than my coffee) to start my day off right!!

Chocolate with Almond milk, coconut extract and a cup of coffee!
Chocolate with Almond milk, coconut extract and a cup of coffee!

Once the workouts are over and I’m showered and ready for the day, I make my first coffee and add it to my favorite Shakeology recipe— quick, filling and full of all the nutrients we need in a day!! And only 160 calories!!!

Check it all out and if you have questions, email me at kahansen@longlines.com!!!

#Fixate #Cookbook #LiveHealthy

fixateLOVING this new cookbook that Autumn Calabrese released last month!! She has taken her simple color-coded container system used in the 21 Day Fix & 21 Day Fix Extreme programs that measure perfect portions and applied it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you’re not just eating tasty, healthy foods-you’re eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition facts, so you can use her system for measuring portions and make sure your nutrition is on track when you begin 21 Day Fix21 Fix EXTREME, or any other fitness program.

Fixate also includes Paleo, gluten-free, vegan, and vegetarian recipes along with her personal tips for preparing meals quickly upgrading leftovers, and stocking your kitchen with absolute must-haves. Everything to help you get started in the kitchen, so you can finish strong during your workout.

A couple of my favorites…

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So many others!! Click HERE to purchase your own book and see all 101 recipes!!

Contact me for more info!! kahansen@longlines.com

#ALynn

#21 Day Fix Preparation

invest

You’ve placed your order and are anxiously waiting for your to arrive.  What should you do in the meantime?  Don’t lose your momentum!  There are many things you can do before your challenge pack arrives.

Get Support from Others Doing the 21 Day Fix

  • Have you contacted Lindsay or Ashley?  We will help guide you through the process.
  • Ask questions on our private Facebook page– I’m sure others have the same questions!
  • Pinterest is a great resource for 21 Day Fix recipes, tips and ideas.  Peruse boards and pins to see which ones you want to refer back to.  Some of my boards include:
    21 Day Fix
    Lindsay Buthe’s 21 Day Page
  • Follow my Blog for different ideas that I’ve posted and will continue posting
  • REMEMBER, after the first week, it gets a lot simpler!! It’s a way of life that we are prepping for!! 🙂

Figure Out What to Eat

Get Ready to Track Progress

  • Take your before measurements. Read how to take measurements the right way, plus a free printable for your before-and-after measurements
  • Take your before photos (Did you know you’re eligible for a FREE t-shirt when you submit your before and after photos?  Details HERE)
  • Print out your 21 Day Fix Tally Sheet and put them in your 21-Day Fix binder (just any 3-ring binder or folder)
  • Here is an idea of the 21 Day Fix Schedule (Workouts & Meals).  When will you fit in your workouts?  Add them to your calendar.
  • Here are some 21 Day Fix Food Cards that you can print, laminate and keep in the kitchen for easy reference

Also, don’t be afraid to ask questions as you go along.  Here are some of the 21 Day Fix FAQs.  If you’re wondering something, let me or Lindsay know so we can answer it for you!

#21 Day Fix FAQ

FAQ21 Day Fix:  Frequently Asked Questions

Why am I not losing weight on the 21 Day Fix?

A lot of my challengers find that in the first week or so (sometimes the entire first round) they don’t lose weight. In fact, sometimes they step on the scale prematurely and find they may even be up a pound or two. First of all, I tell them to GET AWAY from the scale.   Adopt the mindset that your weight doesn’t matter.  Short-term fluctuations are so demoralizing. Not only that, weight loss shouldn’t be the main goal.  It’s secondary to getting fit, toned, and feeling great.  All of which the 21 Day Fix will help you accomplish.  A note about weight gain: When you’re new to strength training or changing your fitness routine, your muscles often store water to protect themselves and to aid in recovery. Once you get used to the workouts, some of the water will shed and you’ll drop weight.  Stick with the plan and you WILL see results.

I’m menopausal.  Why am I not seeing the results?

With less estrogen, sometimes you see a dip in your metabolism. That’s why strength training and focusing on building muscle mass is so important for women over 40. It will boost your resting metabolic rate. Building muscle mass takes a LONG TIME though. For those that see the biggest drop in weight in the beginning of this program, it’s typically because they had more to lose to begin with and/or their metabolisms are higher. Changing through weight training just takes longer – but it’s SO worth it! Make sure you’re getting enough protein for muscle recovery after workouts.

What if I’m not hungry?  Do I have to eat all the containers?

No, you don’t. Sometimes hunger goes in streaks. I tell my challengers that if they aren’t hungry, they shouldn’t eat. It’s OK to roll over your containers to the next day, when hunger may set in. HOWEVER – You can’t hoard your containers and binge on them all at once. That’s not the point. The point is to listen to your body’s cues telling you when you’re hungry and when you’re not, and to fuel it accordingly.   If you’re consistently not hungry, consider bumping yourself down to a lower calorie bracket.

What if I’m starving?  Can I eat more?

Yes.  If you are feeling legitimate hunger you should definitely listen to your body’s cues and feed it.  It is really hard to overeat the green containers, so if you need extra food add another green to your daily menu plan.  Also, did you have your Shakeology?  It is formulated to help minimize cravings.  My challengers on Shakeology rarely feel hungry.

Do I have to use Shakeology? Can I use another protein shake?

Shakeology is more than a protein shake.  It is packed with superfoods and helps fill in nutritional gaps to curb cravings, provide energy, improve digestion.  I make it a requirement in my challenge groups because my challengers who use it have the best results. and as a coach, it’s my job to ensure they get the results they want.  Yes, you can use protein powder on the program (count it as a red) but it is not the same thing as Shakeology.

What are the 21 Day Fix container sizes?

The Fix is designed to make portion-control easy, so Beachbody color-coded the containers so you wouldn’t have to count ounces. The exact ounce size of each container is proprietary information.

Can I purchase an extra set of containers?

The 21 Day Fix Containers are now sold separately.  Contact me for info.

When do I do the 10 Minute Abs Workout?

The 10-Minute Fix for Abs can be used in place of a workout if you don’t have time for the full 30 minutes; or when you want extra core work. Aim to do it 3 times a week.

Help!  What can I eat?  I’m bored with my options!

My challengers have shared lots of their 21 Day Fix Meal Plans to help inspire you.  I also post Clean Eating Recipes that are 21-Day Fix friendly.  Comment below and let me know what types of recipes you’re looking for.

How Do I Count PB2?

Best option:  use real peanut butter.  The healthy fats are good for you. However, if you do use PB2 count it as a teaspoon (you can add a little bit more).

Can I do 21 Day Fix When Breastfeeding or Pregnant?

Yes, but check with your doctor first.  Go up a calorie bracket.

How do I count things like butter, sour cream, mayo?

Sour cream, butter, mayo are technically not allowed in the 21 Day Fix meal plan. They contain too much fat and/or the wrong type of fat. However, you can swap them out for other ingredients without affecting the taste of your recipes too much.

If I can’t have mayo, what do I put on my sandwiches?

Try hummus, avocado or a guacamole spread.  Also, you can make your own clean eating Olive Oil Mayo that is 21 Day Fix approved.  Count it as a teaspoon.

What if my food isn’t on the “approved” list?

Keep in mind that this is a lifestyle, not a diet.   I often get the “Is this food approved?” question.  The 21 Day Fix does a great job of teaching you the basics of clean eating, but you also have to live a little.  I’m not saying you should cheat a lot with your containers and foods you eat, because if you do you won’t see results, but rather don’t get worked up if you eat something that isn’t on the list or don’t nail the exact container.  Part of learning how to live within the parameters of clean eating long-term is a valuable lesson too.

My suggestion is follow your first round of The Fix to a T, then allow a few more other healthy foods back into your eating plan as you begin to see results.

How do I count things that are combined in one dish?

Casseroles, crock pot meals, soups, etc. are often difficult to figure out.  However, page 71 in the 21 Day Fix Meal plan, along with some intuition makes it much easier.   On that page, dishes such as lasagna, soups, tacos, burritos, tuna noodle casserole are accounted for.  Often, it’s just a matter of finding a similar food (for example, to me tuna noodle casserole and chicken casserole would probably be similar enough to count as the same thing) and recording according to what the book says.  Intuition comes in when you analyze the ingredients in the dish.  What would they count as if counted separately? If your main components are red, yellow, and green, then count off one of each (the serving size is a green container – but don’t check off only the green!). Read more on how to figure out container counts of 21 Day Fix mixed foods

Are protein bars (like Kind or Quest bars) OK?

In general, protein bars have too many sugars and are too highly processed to be 21 Day Fix Approved.  It’s always best to make your own with Shakeology.  However I LOVE Kind bars and have a couple in my purse in case of hunger emergencies. If you do eat them, I’d count them as the yellow “treat” containers.  In your first round of the fix, try to stick to the program as closely as possible.

Can I have flavored yogurt?

No.  Again, most have artificial sugars, flavors and additives.  Greek yogurt is allowed.  It’s high in protein and counts as a red.  Add fruit or honey to it for sweetness.

What about unsweetened almond milk?

If you’re just having a little bit in your shake, 4-6 oz., Autumn considers it a freebie since it contains so few calories.  More on that here: https://www.youtube.com/watch?v=s5B4dXJdigc

Dried Fruit?

Dried fruits like craisins, raisins, etc. are OK, but they’re considered one of your yellow treats.  Fill up an orange and count it as a yellow.

What questions do YOU have about the 21 Day Fix?  Ask them in the comments section below and I will respond.