3-Day Meal Plan, 5-Day Plank Challenge and more!
To help you burn fat and carve lean muscle at lightning speed, you'll get 6 Extreme 30-Minute Workouts, exclusive 21 Day Fix EXTREME Eating Plan, the Start Here Guide to help you see results from Day One and the Dirty 30 Extreme Workout .. and a free t-shirt!
Let's do this together!
Get your program tonight and if you want help, please email me and we'll create a game plan to help you reach your goal. firstname.lastname@example.org
There are so many factors with the scale --> water weight, the time of the month, time of day, muscle vs fat .... and MORE.
If you need to lose weight, just focus on living healthy, eating better and staying active. You will naturally lose weight when you're consistently making the best choices. Don't stress over the scale.
Use measurements, a pair of jeans and how you feel to determine your success.
Join me if you need help reaching your goals!
I'm getting a lot of questions about the new 21 Day Fix Extreme program .. what's the difference, who should do it, what are the food containers about .. so I thought I'd do a quick video. I hope it helps!
21 Day Fix: www.workoutwithmissy.com/21dayfix
The Plank is one of the best exercises because it works multiple muscle groups at one time; abs, core, upper body, back, lower body. Give this 5-Day plank challenge a try and let me know how you do!
Day 1: The Plank
Hold a plank for 30 seconds - 2 mins, based on your fitness level. Pick your level from the picture. * If you are just starting, you can hold 10 secs, take a break, hold 10 more, take a break, etc .. but get at least 30 seconds.
make sure wrist are under elbows & elbows under shoulders
butt stays low and tight (not high in the air)
stomach is tight, belly button pulled in
breath while you hold the position!!
Day 2: Side Plank
Tighten your core and abs. *Knee on the ground is modified
(A) Hold each side for 30-60 seconds (or longer)
(B) Reach under your body and then straight up. Keep hips stacked and
Healthy fried rice? Yes, it is possible. Here’s how.
Total Time: 22 min. | Prep Time: 10 min.
Cooking Time: 12 min. | Yield: 4 servings, about ¾ cup each
1 Tbsp. coconut oil
1 medium onion, chopped
2 large egg whites
1½ cups cooked brown rice, cooled
8 oz. cooked chicken breast, boneless, skinless, chopped
4 oz. fresh peas (about ½ cup) (optional)
2 Tbsp. reduced-sodium soy sauce
1 green onion, thinly sliced (for garnish; optional)
1. Heat oil in large nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion begins to soften. Reduce heat to medium.
3. Add egg whites; cook, stirring frequently, for 2 to 3 minutes, or until eggs start to set.
4. Add rice, chicken, peas, and soy sauce; cook, stirring frequently, for 3 to 4 minutes or until heated through.
5. Divide evenly into four serving bowls; garnish evenly with green onion.
Recipe found on the Team Beachbody Website
For a hearty breakfast shake, try this recipe!
Total Time: 5 min. | Prep Time: 5 min.
Cooking Time: None | Yield: 1 serving
½ cup water
½ cup unsweetened almond milk
1 scoop Vanilla Shakeology
1 Tbsp. quick-cooking rolled oats
¼ cup unsweetened applesauce
1 tsp. ground cinnamon
1 cup ice
1. Place water, almond milk, Shakeology, oatmeal, applesauce, cinnamon, and ice in blender; cover. Blend until smooth.
Nutritional Information (per serving):
Fat: 4 g
Saturated Fat: 0 g
Cholesterol: 5 mg
Sodium: 301 mg
Carbohydrate: 27 g
Fiber: 6 g
Sugar: 13 g
Protein: 17 g
There might not be a perfect snack but these are some healthier options ...
Healthy Snacks: Something Sweet
Fat-Free Sugar-Free Instant Pudding (made with nonfat or 1% milk), various brands, 1.4-ounce box makes 2 cups. Per 1/2-cup serving made with nonfat milk: 80 calories, 0 g fat, 0 g saturated fat, 6 g protein, less than 1 g fiber, 7 g sugar (from the natural sugar in milk).
Fiber One Bars (variousflavors, such as Blueberry), 6 pastries per box. Each pastry has 190 calories, 4 g fat, 1 g saturated fat, 4 g protein, 5 g fiber, 15 g sugar
Nabisco 100% Whole Grain Fig Newtons, 1 pound bag. Fig Newtons have gone whole grain! Two cookies have 110 calories, 2 g fat, 0 g saturated fat, 1 g protein, 2 g fiber, 12 g sugar (some of which comes from the figs).
South Beach Living Fiber Fit Double Chocolate Chunk Cookies, 6 individual packs
Everything in life has a “why” associated with it …. Why you go to a certain grocery store, why you like a particular brand of coffee, why you work where you work …..
Our health also has a why. What’s your why? It changes throughout our lifetime, I believe. My why has evolved and continues to change as years pass.
When I was 8, I had open heart surgery. My “why” growing up was to remain healthy. I recall the doctor talking to me and stressing the importance of growing up healthy and active. As I became older, I understood that concept more clearly. I began to value my health and felt lucky to have no limitations. Not that I always made the healthy choices and I would veer off course from time to time, but I would always come back to my “why” and that would get me back on track.