Sweet & Tart Shakeology

Sweet & Tart – Melt my Heart

I love the combination of sweet and tart flavors in this smoothie. Sweet, dark cherries and bright tart cherries have many health benefits (see below the photo).

Sweet & Tart Shakeology

Sweet & Tart Shakeology

Health benefits of cherries

  • Helps you get a better nights sleep
  • Reduces risk of heart disease
  • Helps reduce post-workout muscle soreness
  • Fights inflammation linked to arthritis

Ingredients:

Blend & Enjoy!

Dark, sweet cherries and bright, tart cherries

Dark, sweet cherries and bright, tart cherries

21 Day Fix Extreme – Week 1 Review

Week one in the books!

21 Day Fix Extreme - Yoga Fix Extreme

21 Day Fix Extreme – Yoga Fix Extreme

It wasn’t easy – it was simple, but not easy! I’m human and had a busy week. But the great news is, with my meal plan I packed great lunches all week so that when I got home in the evening, I did my workout. Every Day. (Except Wednesday, but then I doubled up on Thursday). YEAH! I’m feeling stronger and toner already. Keep checking back for more 21 Day Fix Extreme results. Or, even better, join a challenge group – click here for more information.

Photo from Dirty 30 Extreme…

21 Day Fix Extreme - Dirty 30

21 Day Fix Extreme – Dirty 30

21 Day Fix Extreme workout schedule

21 Day Fix Extreme workout schedule

21 Day Fix Extreme workout schedule

Click here to download the printable PDF.

21 Day Fix extreme has some great workouts that give fantastic results. I’ve admittedly slipped the last month but I’m back on track. I’ll try to get some photos of the workouts in progress!

In the meantime, click on each link for specific information on some of the workouts in the program.

 

21 Day Fix Grocery list – PRINTABLE

In an effort to make meal planning even easier for those of you in my challenge group, I’m creating free printables! Click the link below to download the grocery list PDF. View other posts to download the meal planning template and the 21 Day Fix Tips list. Planning your meals will help weeknights go much smoother as well as save you money. Enjoy!

P.S. If you join my challenge group, you will have access to printables specific to your calorie range!

21 Day Fix Grocery list printable for meal planning

21 Day Fix Grocery list printable for meal planning.

This version is easier for printing, to save you $$ on ink.

21 Day Fix Meal Plan Calendar

Printable calendar for meal planning on the 21 Day Fix

Printable calendar for meal planning on the 21 Day Fix

Click here to download the printable pdf meal plan. Click here for a version that uses less color, to save you printer ink:)

Click here to order 21 Day Fix or 21 Day Fix Extreme. Message me if you have any questions at all and I will answer them for you! If you have questions about other programs or my personal thoughts, feel free to reach out.

You may wonder what’s different about the 21 Day Fix than other eating plans out there – it’s the WORKOUTS and the MOTIVATION GROUPS! I love the workouts. I’m starting the 21 Day Fix extreme workouts – you can learn more about them here.

Be sure to order your challenge pack from me so that you can join our challenge groups – Learn more about challenge packs. Or Learn more about challenge groups.

Click here to learn more about or order any of the beachbody programs.

21 Day Fix Tips

Success on the 21 Day Fix

The 21 Day Fix is a great way to learn proper portion sizes and what you should be eating. I remember in high school when it was the Basic Four Food Groups. I would eat almost an entire loaf of bread in one day because I thought that was good for me. Crazy, right? Now I know better:) And even though I know better, I still need help getting the right portions. Just this weekend, I visited my grandmother in the hospital and it was really difficult eating healthy but I always have the portion-control containers in my mind, so that helps. Green = vegetables. Okay, I can get vegetable soup in the hospital cafeteria. Purple = fruit, that means I can get a serving of fresh-cut fruit. Yellow = quinoa and in the 21 day fix, I learned that quinoa is a healthier choice than white rice. I am a firm believer in progress, not perfection. I hope the tips below will help you on your journey:) Please send me a message if they do!

 

21 Tips for the 21 Day Fix

21 Tips for the 21 Day Fix

For tips on drinking more water: Click here

More 21 day fix resources here

The Longevity Book: The Science of Aging, the Biology of Strength, and the Privilege of Time

I just watched a morning show that featured Cameron Diaz, who was talking about her new book:

The Longevity Book: The Science of Aging, the Biology of Strength, and the Privilege of Time

Since I’m shin-deep in my 40s, I’m super conscious of healthy aging and this quote really resonated with me…”People who accept aging, age better.” I’m also one of those people who can hear what I need to do, but until I understand “why”, that information falls on deaf ears. In the news interview, Cameron talked about accepting our aging process and that we should embrace it. After all, the alternative is death, so why fight it? And it’s proven that people who simply accept that they’re aging, actually age more gracefully and live longer. I admit, this is becoming more difficult for me. Mostly because I look around, and my loved ones are getting older and facing health problems. That is very scary to me. I worry about things beyond my control: how will I be treated when I’m that age, will I be in a nursing home, will I need assistance? However, in the interview, Cameron stressed that we need to arm ourselves with knowledge about the aging process. The more we know, the more we can be prepared, and the more gracefully will likely be able to age. If we get ahead of poor health, we are more likely to slow it down or stop it. Following the five pillars can help stave off age-related disease.

The 5 pillars of good health:

  • Good nutrition
  • Good movement
  • Good sleep
  • Stress release
  • Spending time with people we love

Click here to get more details on The Longevity Book

Taken from Amazon review:

The Longevity Book explores what history, biology, neuroscience, and the women’s health movement can teach us about maintaining optimal health as we transition from our thirties to midlife. From understanding how growing older impacts various bodily systems to the biological differences in the way aging effects men and women; the latest science on telomeres and slowing the rate of cognitive decline to how meditation heals us and why love, friendship, and laughter matter for health, The Longevity Book offers an all-encompassing, holistic look at how the female body ages—and what we can all do to age better.

The Longevity Book: The Science of Aging, the Biology of Strength, and the Privilege of Time by Cameron Diaz

The Longevity Book: The Science of Aging, the Biology of Strength, and the Privilege of Time by Cameron Diaz

Other resources:

Learning to love growing old – Article in Psychology Today