The leaves are changing, the mornings are crisp, and the infamous Pumpkin Spice Latte has returned to all the Starbucks around the world. If the loads of sugar doesn’t scare you check out some other scary ingredients.
I am a recovering PSL lover. When I gave up the sugar laden chemical $h*T storm drinks I also gave up the PSL. But I have a wonderful healthy replacement!!!
Pumpkin Spice Latte
1 Scoop Vanilla Shakeology
1 Shot Espresso
1 Cup unsweetened Almond Milk
1/2 cup Pumpkin Puree
1/2 tsp Pumpkin Pie Spice
I recently relocated back to the Puget Sound area to be near family while my hubby is deployed for a year. Part of our departure meant that we had to leave the comforts and amenities we had while living on our prior military base, including free access to a gym. Yes I am a Team Beachbody coach that went to the gym! I only used the gym 1 or 2 days a week to do lifting during workouts that required more weights than I had at home and it was honestly nice to let the girls play with other kids while I worked out.
Now that I have relocated to the Puget Sound area I no longer have access to the gym, nor did I have the space to pack all my weights and weight bench with me while staying with family. Would this be a valid excuse to lower my focus on my goal of competing in a bikini competition, and maybe put it off a year? Sure. Am I going to do that? HECK NO!!! I am just going to have to get more creative with my workouts and super attentive to my nutrition. No more….”I am bulking…sure I can have spaghetti”. The carbs I will be getting will be laser focused to the proper time of day and to correspond to my workouts. Plus I will be upping my intake of protein to focus on muscle maintenance while trying prevent any catabolism.
I am also going to be doing all my workouts from home using my 5, 10, and 15lb dumbbells and my resistance bands, gravity and my body for resistance.
Here is the plan:
Strength Training using P90X3, Body Beast, 21 Day Fix Extreme and PiYo
Cardio Conditioning using Insanity Max :30, Turbo Fire, 21 Day Fix Extreme and Les Mills Combat.
I will be doing 6 days a week Strength, plus 4 days Cardio for the first 9 months. Then I will switch to 5 days strength and 5 days Cardio for the remainder of the time leading up to the competition.
It is going to be a challenge but I am up for it. Plus once I establish a goal I don’t back down! So I will not let not having time, space, a gym membership or the ideal living condition stop me or slow me down. You simply have to be bigger than your excuses.
If you would like to join me during my next 21 Day Fitness Challenge please fill out a quick survey HERE to help me understand your needs. I will be in touch in 24-48 hrs to do your free fitness and nutrition consultation.
Does your head spin when you try to figure out what to eat and how much? Have you ever gone a little insane counting calories and grams of fat and carbs and weighing out every morsel of food that passed your lips? Chances are that if you are struggling with weight loss like I did for nearly my entire adult life you really need to simplify your approach and just focus on the quality of your foods. The best foods in combination with the best portions will help you get results you have been chasing with super low calorie diets that haven’t worked. Depriving ourselves is not sustainable and it isn’t healthy.
You can’t lose weight without watching portion size and removing the junk from your food. The surprising thing about this though is that you may need to eat more throughout the day, but of the right foods. Rather than skipping meals and then binging at the next meal, it’s really a matter of spacing out your eating to keep your body and metabolism fueled all day long. So while it’s true that there can be too much of a good thing, it’s all about refocusing on eating more of the right foods but ensuring proper amounts all day long.
Here’s how to eat more of the right foods and how to balance out your portions. These are tips that I use to help others gain control of their health and live happier healthier lives. It isn’t some magic pill but simple principles and focusing on quality.
Replace Your Bad Habits: Have you ever heard it takes 21 days to learn a new habit. This is very true. Don’t expect to suddenly wake up tomorrow and know exactly what to eat, when to eat, and how much if today you are used to meals from a box or the freezer. Know that you will not make healthy changes overnight, so do not beat yourself up if it takes you some time. But that being said, you also cannot get lazy about it. You must actively participate in the process of learning healthy habits for them to become second nature. The average time to create a good habit is about 3 weeks or 21 days. So give yourself this time, allow yourself to transition and embrace the change, and commit to it as your body gets used to powerful and nutritious foods.
Learn portions: Yes portion and quantity does matter and so you need to learn what a serving of chicken or whole wheat bread. This is not something to leave to your “eyeball estimation” when you are new to portion control. Find a system and learn the system. Then once you know it go back every once in a while and check your portions.
Quality is Queen: If it is labelled “Low Fat” “Diet” “Snack Pack” “Natural” or “Low Calorie” it likely means devoid of nutritional value. Processed foods, fast foods, fried foods, and even “diet foods” will only harm your body not help it. Artificial preservatives, flavors, colors, added sugars and chemicals found if processed foods only slow your body down. They are not proper fuel and your body many times doesn’t know what to do with it and it is stored in fat cells. YUCK! When you focus on whole foods that come from the ground (veggies, fruits, nuts, grains) or eat something that grows in the ground (grass fed patured meats and fish) your body will respond amazingly! You are now giving it the fuel it knows how to manage and it will boost your metabolism. Once you get rid of the wrong foods and really welcome in the right ones, you can enjoy healthy eating in a whole new exciting way.
Mini-Size my meals: By tossing out the window 3 meals a day and fueling your body with 5-6 mini meals you will keep your metabolism buzzing right along all day. If you aim for 3 hour in between eating your body will turn into a calorie busting machine. You will have more energy, you close will start to fit differently and you have more clarity of mind. The first thing that is impacted by blood sugar drop is our thought process. I don’t know about you but I like to think clearly all day long, not just 3 times a day.
Hydration is Happiness: I remember learning that the human body is made up of 75% water in 3rd grade. I remember thinking WOW! How am I not slushing around non stop, but that is how my brain worked as a kid. So if we are three quarters water it is very important that we are replenishing our system throughout the day for proper function. The best rule of thumb is to take your body weight, divide by 2 and this is how many ounces you should drink throughout the day. It is also best to “wake up” your metabolism first thing in the morning with a glass. So for a 150lb woman that would equate to 75 ounces. If you do intense exercise add 8 ounces for every hour you exercise to compensate for sweat.
Changing the way that you eat and keeping yourself fueled like this will not only help you to lose weight, but also to feel more satisfied all day long—and that’s what it means to manage your portions, eat better foods, and to get healthier through all of this in the meantime!
If this makes a lot of sense to you and you want to give portion control eating a try, I have just the group for you! We start in just a few weeks, so let me know if you are interested by filling out the application for my Portion Control Challenge HERE
I am headed to the Moon Palace Resort in Cancun for an all inclusive vacation from Team Beachbody that I earned through my work last year helping others get fit. I am over the top excited but just last week it really sunk in. HOLY CRAP!! You will have to wear a swimsuit, A LOT!! With just 28 days to touchdown in Cancun I embarked on the Countdown to Competition plan from 21 Day Fix Extreme.
I was honestly hoping to shed some bloat and trim up a little to squeeze into a one piece. But after just 7 days, no kidding 7 days!!! I am thinking a bikini just might be in the cards for me.
The plan isn’t easy, it requires some major discipline and planning. But if there is anything that I excel at it is planning and execution, especially when it comes to food. I am a foodie at heart and I love being creative and planning out my meals. So this fit perfectly with my lifestyle, plus the hubby is currently deployed so I wouldn’t be needing to prepare a separate meal to support his 6’4″ body as well.
So what am I eating? Here is a quick rundown of my day….yes I am eating every 2hrs (I have to set a timer on my phone to remind me to eat)
Breakfast: 8 egg whites with Pepper, onions, and mushrooms & salt free seasoning
Snack: Isopure Protein
Lunch: Spinach salad with assorted veggies and grilled chicken topped with vinegar and coconut oil, Baked Sweet potato
Snack: Shakeology with Almond Butter blended with ice and water
Dinner: Baked Fish (Cod, Salmon, or Tilapia) and steamed veggies & salt free seasoning
Snack: 2 hard boiled eggs
At least 1 gallon of water throughout the day
Not glamorous or fancy but it is really doing the job. I am alternating my days with two basic meal structures so I don’t get too bored with my food. But what is great is I have prepared all my food for the week on Sunday and have it ready to go so I don’t have any excuses to reach for something not on the plan. I have all my veggies, and protein portioned out into little baggies so I can just grab and go.
Why am I not talking about my crazy intense workouts or how many calories I am burning? Now you may have heard that abs are made in the kitchen and this is so true!! You cannot neglect your attention to your nutrition and expect results. Nutrition accounts for 80% of your transformation and your fitness or workouts are only 20% But if you are wondering I am doing 30 minute workouts from 21 Day Fix Extreme and walking in the afternoons with my daughters. The latter is really more of a relaxation for me, I get to listen to my audio books and just push a stroller.
So check out my first 7 day results!
I am over the top excited to see what I can accomplish in the next couple weeks as we prep for our vacation to Cancun!! I may just be able to rock a bikini without feeling bloated and too Fat Girl but more Fit Momma!
Want more info on 21 Day Fix Extreme? Check out this quick video
Hands down one of my favorite cookies of all times is the Snickerdoodle, especially fresh out of the oven when they are still soft. Sadly the sugar, butter, and flour don’t quite fit into the healthy lifestyle and 21 Day Fix Meal plan. So I created a 21 Day Fix Extreme meal plan approved version to satisfy my sweet tooth and keep me on track. The best part it is made with Shakeology so I know that I am getting the best possible nutrition in one glass and I don’t have to stress about it throwing my blood sugar all out of whack.
This is the perfect post workout smoothie to help with muscle recovery and it tastes amazing!!
Nutritional Info: Calories 199, Fat 7.4g, Carbs 18.2, Protein 18.3
When I first decided I would give Insanity Max :30 a try I felt my palms get a little sweaty. To understand why we need to go back 6 months to my adventure with the original Insanity program.
In June 2014 I decided I was ready to take on Shaun T’s Insanity program. I had completed P90X3, Body Beast, Turbo Fire and Focus T25. I was physically in the best condition of my life. I had lost 112lbs and went from a size 18/20 to size 4. I started with a bang in week 1, I lost 3lbs! BOOM this was going to be awesome! Or so I thought…. The workouts were definitely intense, long and pushed my body to Insanity. I have long battled poor knees due to years of obesity and prior injuries, but I was modifying jumps as needed to lessen the impact. In my effort to save my knees I let my form get sloppy and into he midst of week 4 (halfway finished) I blew out my back and pulled a hamstring. BOO!
Thus ending my attempt at Insanity. So now you understand my sweaty palms and fear when Insanity Max :30 was announced.
I honestly thought “No way, not for me” and I totally wrote it off as beyond my abilities. Then as more started coming in about the program I started to get more and more curious. Things like “On screen low impact modifier,” “go to YOUR max”, “no matter where you start you can improve”, “only 30 minutes.”
Then the test group results started rolling in and I was sold! My fellow coaches were getting mind blowing results in just the first 30 days by following the modifier and they were starting at a variety of fitness levels. Some even admitted to only following the nutrition plan 80% of the time! What!?! I can totally do this!
Last week our workout arrived and to say the least “I am in LOVE!” After doing 3 of the month 1 workouts I am so pumped I didn’t let my hesitation and initial fear stop me. The moves are fun and challenging and the 30 minutes blow by so quickly. I am a huge fan of the on screen modifier too. When you start your workout you can select to view the low impact (not low intensity) modifier at all times. If you have ever done a workout with modifier you know that until you have etched a few times you can get lost if the camera isn’t on them.
Is it easy? Heck NO! But don’t let the fear of getting sweaty and Maxing out at 4:00min, 6:00min, or 15:00min stop you! You will max out or reach the point where your form is going to be compromised. You take a break, shake it off, write down your time, and get back into the workout. That Max Out time will improve! You will see results in your first week and you will be hooked like me. Admit it results are addicting!
If you want to start with me after the New Year in my 60 day test group I promise you will find a new healthier version of yourself. If you don’t you can use the no hassle money back guarantee.
I am super excited that I will be getting certified to lead PiYo classes and I am CRAZY excited that this new in home program will be available to everyone next week!!
So What is PiYo?
PiYo is the latest workout from Superstar Fitness Trainer Chalene Johnson who has previously brought us Turbo Jam, Turbo Fire, and ChaLean Extreme. PiYo is different than any other workout out there right now. It is a low impact workout that delivers high intensity results!! This 60 Day program delivers the muscle- sculpting and core-toning of Pilates combined with the flexibility and strengthening of Yoga.
PiYo speeds up all the moves to create dynamic flow sequences to really get the blood pumping and kick the cardio and calorie burn into over drive! This workout will increase flexibility and strength all while maintaining low impact on your joints. If you snap crack and pop each morning, want to get in great shape but cannot handle the high impact cardio aerobic programs out there, and don’t want to spend a ton of money on a gym membership this is a great program for you!!
Check this out!
If you want to reserve a spot in my PiYo test group make sure to apply immediately. I will have very limited space in the group so I can give my absolute attention to each participant. http://bit.ly/PiYoApplication
Each participant will get everything you need to get the best results Fitness + Nutrition + Support!!
If you have questions or want more info message me or leave a comment.
What should I eat with this type of exercise program?
What if there was a simple program that could answer all those questions for you and take the guess work out of nutrition?
Well, thanks to Beachbody, now there is just that. We call it the 21 Day Fix.
What is the 21 Day Fix?
The 21 Day Fix program takes the guesswork out of weight loss. It’s a unique portion-control system combined with easy-to-follow workouts that fit into anyone’s busy schedule. Fitness and nutrition expert, Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.
The Weight Loss Solution
“Fill It and Eat It“
With this unique nutrition plan you can eliminate counting calories, carbs and points. Simply fill these food storage containers. When your food is gone you are done. If you have food left over you save it for the next day.
We know even the healthiest of eaters have issues with unwanted weight. Because the quality of food we eat will positively affect our health. But the quantity of food, regardless of how healthy it may be for us, can negatively affect our weight if we eat too much of it.
The 21 Day Fix uses specifically portioned food storage containers that eliminate the guesswork from portion control. You design your Color Coded Food Plan based on your needs. Your 21 Day Fix Kit includes these color coded portion control food storage containers. If it fits in the container, you can eat it. And you’ll lose weight. When eaten in the right quantities, there are no foods that are off limits.
Treats (like dessert & Wine) are incorporated into the plan. So there are literally no foods that are off limits.
The Workouts
The 21 Day Fix comes with a complete workout program. Each workout is just 3o minutes long. There is a 7 day workout program…..so every day is different. Workouts include upper body work, legs, cardio, cardio with weights, pilates and even yoga. So there is something for every single day to help keep your body from plateauing. Fitness levels range from Beginner level (with a modifier) to the advance level or more intense exercise level. During the last week of the program you will be doubling up your workouts.
Keep in mind this is not just a workout program. You can work yourself into the ground fitness wise but if you do not learn to portion control your food you can blow all that hard work in just one meal.
Results from the 21 Day Fix
What do I get when I order the Challenge Pack?
o 21 Day Fix Program DVDs
o 30 Full Shakeology Meal Replacement Shakes
o 21 Day Fix Nutrition Guide
o Change My Plate Portion Control System
o 21 Day Fix Workout Calendar
o Free Shipping!
o Membership in one of our 21 Day Fix Support Groups
o 30-Day free Club Level Membership to Beachbody
o I will be your personal coach
Investment in you:
21 Day Fix Challenge Pack Offer
$160.00
Get on our waiting list now. Challenge Groups fill up quickly.
I have limited number of spots available each month.
Week 2 or the Detox week was so far the best! The food continues to be amazing and a great mix of variety and fresh flavors. Some of my favorites from the week were the Corn & Edamame succotash, and the Hearty Miso Soup.
My week 2 final weight loss is 11lbs!! My hubby is at 15lbs!! I am still in complete shock! I guess I really had some stored up toxins and pollutants in my system. I am even more shocked that I have been eating a lot of food and dropping the weight. I have scheduled to get a bod pod body fat percentage measure done after I completed week 3. I am planning to start a routine of two a days to gain some muscle mass and I want to make sure I am properly fueling my system for muscle making.
I was worried that the detox week was going to be painful. I have heard from other challengers that they get sick or feel rundown during week 2 because that is when the greatest flush of toxin happens. I feel blessed that I didnt experience any of that. I noticed a boost in my energy though, I actually had a surge of energy every day and sometimes felt it difficult to fall asleep. I was also energized every morning, which is unheard of for me, I am not a morning. person.
Excited for this week because this is Restore week where we are pumping all the good vitamins and prebiotics back into our system. And the awesome food continues!
This afternoon I spent about 3 more hours prepping food, chopping veggies, putting together amazing lentil and quinoa salads, cooking rice and black beans. It was a lot of work but worth it to make the first week of the Ultimate Reset go as smoothly as possible. Plus it was nice to see my fridge organized in nice little containers and snack baggies for at least a few hours.
I am nervous and excited to get started tomorrow! The recipes are all very easy to follow I am more concerned about forgetting to take a supplement at the correct time. I am setting up timers and reminders on my phone to help me stay on track. Starting first thing in the morning we will be taking Mineralize, Optimize, Alkalinize, and Sooth. All off these supplement are all naturally derived and function separately to help reclaim our systems and start the first phase of the reset.
What am I expecting from day 1? A headache from lack of caffeine, a strong desire to do some intense form of cardio or weight lifting (all discouraged during the reset), and maybe some irritation from not getting my Shakeology. Fingers crossed it is smooth and easy!
Cassie Cain Coaching 