Category : Shakeology

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3-Day Meal Plan

This is only a sample meal plan; one that I use when I need to refocus and get back on track with my healthy eating. Please mix and match as you see fit. I’ve also listed some vegetarian options (I’m a vegetarian!)

** Drink 6-8 glasses of water PER day
** If youʼre hungry, eat additional veggies, protein or a healthy 100-200 calorie snack

Mix and Match for 3 days!

Breakfast:

  • Shakeology with 1 cup water or Almond Milk, banana and 6-8 ice cubes
  • Oatmeal with fruit
  • Whole Wheat Bread with scoop of Peanut Butter and Banana
  • 2 Eggs with veggies

Snack Options:

AM (mid-morning) and PM (mid-afternoon)

  • Celery and Peanut Butter
  • Greek Yogurt and Blueberries
  • Fresh Grapes and (15-20) Almonds
  • String Cheese and Apple
  • Bell Pepper and Hummus (1/4 cup)
  • Oranges and Grapes

Lunch Options:

  • Turkey Sandwich on Whole Wheat Bread, lettuce, tomato with and Apple.
  • (vegetarian) Boca burger or egg salad sandwich
  • Turkey Wheat Tortilla Roll-up, spinach, tomato, 1 teaspoon dijon mustard
  • (vegetarian) Roll-up with spinach, tomato, hummus spread and black beans
  • Tomato and Mozzarella Salad: fresh spinach, 1 tomato, 1 1/2 low moisture cheese and 2 tablespoons fat-free salad dressing or vinaigrette, or lemon

Dinner Options:

  • Pick 1 Protein: Grilled chicken, Salmon, 2 egg omelet or Boca burger
  • Unlimited Veggies (flavor with Mrs. Dash or salt-free or low sodium seasoning)
  • Breakfast for dinner (always good!) Omelet with veggies, wheat toast, bacon

Click here to download, print and create your own 3 Day Meal Plan.
3 Day Schedule

Feel Free to email me if you have questions: missy@workoutwithmissy.com

I am a Certified Personal Trainer, Online Coach and Nutrition Specialist with 20 years of experience in the fitness industry. I received my degree in Exercise and Health Science. I am not an RD so these plans are my personal plans and only used to give you ideas. There are several ways to eat healthy and it’s key that you find what works for YOU so you’ll maintain it and create a healthier lifestyle.

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PiYo Workout

PiYo workout is a program that improves your strength and reduces inches. You’ll look slimmer and more firm after the program.

It’s key to find a workout that you like to do. Otherwise, we start and stop too easily. A program that’s good for one person, might not be as good for another person. The solution is finding what works for YOU.

As a coach and trainer, I’m always trying to find workouts that help my clients and Beachbody customers. Not all workouts are programs that I prefer to do but I try them so I know what’s included. Personally, I’m a lover of Insanity and HIIT workouts … I like athletic workouts but programs like PiYo (yoga, pilates) are so hard for me.

I committed this workout so I could show my results and help answer questions. I’m almost done .. 3 more weeks and I feel so STRONG! It’s amazing that this low impact workout can provide such amazing results.

If you need to lose inches in your mid-section and thighs … then this is the program for you! There is a modifier if you need beginner options (which I followed a lot in the beginning!!). I’ve noticed a difference in my abs and lower back (also know as muffin top and love handles!) and my glutes (also known as butt) is firmer and tighter. I’ll post my final measurements and improvements at the end of the program.

Check out this video to learn more about PiYo. If you have questions, email me and if you decide to do the program then I will send you my personal meal plan and help you create a lifestyle plan to get the best results (if you want the help … if not, just follow the program guide and know I’m here if you have questions)

Cherry Blossom Smoothie Bowl

Pro tip: To make the bowl thick enough to support the cherries and strawberries, we used three cups of ice. If making this as a shake, you may prefer to only use one cup of ice.

Cherry Blossom Smoothie Bowl

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:

  • ¼ cup water
  • ½ cup unsweetened almond milk
  • 1 scoop Vanilla Shakeology
  • ½ cup frozen unsweetened black cherries, pitted, divided use
  • ½ tsp matcha powder
  • 3 cups ice
  • ¼ cup strawberries, sliced
  • 1 Tbsp. unsweetened shredded coconut
  • 1 Tbsp. raw pumpkin seeds (pepitas)

Preparation:
1. Place water, almond milk, Shakeology, half of the cherries, matcha, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with remaining cherries, strawberries, coconut, and pumpkin seeds; serve immediately.

recipe provided by Team Beachbody.

Kristen 21 Day Fix Success Story

Kristen 21 Day Fix Success StoryWe are all BUSY … whether it’s a move like Kristen’s story or it’s carpooling with kids, traveling for work … we tend to eat out more than we should (want). These eating habits can catch up with us … in more ways than one! I’m so glad Kristen decided to try the 21 day fix and learned healthier habits.

Kristen went through a huge move that kept her from cooking at home. As a result, she would eat out regularly and wasn’t making the healthiest choices! Once she saw the results 21 Day Fix was giving other people, she decided to try it for herself. In 21 days, she lost 11 pounds and 13 inches!

She said, “The 21 Day Fix helped me in so many ways. Not only am I able to feel comfortable for the first time in years, but my eating habits are so much better. This program isn’t like other diets. It’s a way of life.”

Way to go, Kristen!

Do you need help with your fitness program and health goals? Join my next online challenge group!
(via team Beachbody success stories)

21 Day Fix Challenge

Join our 21 Day fix online group! Your program includes home workouts, meal guides and recipes, Shakeology, color coded food containers, access to our private FB group with other women who will be your fitness buddies, supporters and motivators!

Look at Kristy …. she had always been fit, but after having a child she found it tough to include exercise back into her routine, as a lot of moms do! But she decided to get back in the fitness game starting with with the 21 Day Fix and was hooked! She has now completed 3 rounds and lost 8 lbs, and 12 inches. Way to go Kristy!

Apply Today! I’ll respond to you within 72 hours!

MOM Makeover with Missy Kent

>>>> Health, Happiness & Home Organization.

Do you want (need) to get more organized … have more energy … get more ME time … feel more happiness, fulfillment … MORE purpose in your life? Our 30 Day MOM Makeover group is what you need. Join us!

I’ve been through many stages of motherhood. I have a 19 year old daughter in college and a 15 year old boy in high school.

I’ve been there ….

Feeling clueless — being excited about becoming a mom — wearing the dirty shirt after burping the baby and hoping it doesn’t smell (HA!) — feeling exhausted all day — feeling like I can’t do anything right — carpooling everyone everywhere — trying to keep the family organized — feeling completely unorganized — wanting to be happy but feeling lost — beaming with joy and pride from graduations and kid accomplishments — feeling sad and lost when my daughter left for college — struggling with aging, sick parents while still having to take care of my kids and husband — feeling happy to be a mom while also wanting more for myself …

—- We feel so many emotions being a mom and, at the end of the day, we know it’s one of the greatest gifts we’ve been given. However, being a mom doesn’t mean that you can’t think about yourself and put yourself first. I believe that when we take care of ourselves, and sometimes that means putting our needs first, then we will be our BEST self and that’s who we give our family … and don’t we always want the best for them?

I’m using my 20+ years of experience and focusing on these key areas of life >>> Health, Happiness and Home organization

Our private, online group of MOMS will help one another get motivated, stay accountable and encourage our BEST life! We begin Monday, January 18th.

We will share ….

— Effective ways to get (and stay) organized.
— Priorities … learning how (and why) to say no and feel good about it!
— Simple solutions to improve your energy and live healthier.
— Easy recipes, healthy foods and meal guides.
— How to find YOUR happiness, YOUR purpose and create a plan to be YOUR best!

I will Coach 20 moms who commit to the following:

  • Daily check-in with our FB group to help yourself and others stay encouraged
  • Exercise 3-4 days per week, at least 10-minutes per workout – I’ll provide simple workout videos in the private group that can be done at home, your office or gym or you can do whatever workout you are currently doing
  • Weekly improvement – you’ll have a small list to give you ideas
  • Replace one meal or junk food (evening snack) with Shakeology
  • Dedicate 5-10 minutes per day to our MOM journal; more details will be given once we begin the group … but it’ll be FUN and simple :)!!

To live better, you have to be better and often that means knowing better. Better solutions, better resources, better ways to accomplish goals, better connections with other moms. When you know better, you do better. Let’s be better together!

There is an investment to become a member of our MOM Makeover group. My coaching is free (normally $60 per hour). You purchase Shakeology at my online store and this will replace either a meal or junk food, therefore you won’t be spending any additional money … you buy less at the grocery store.

Email me, missy@workoutwithmissy.com to join. Please write MOM-maker in the subject line. I’ll respond within 24-hours. Thank you! Missy

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Shakeology Breakfast Bars

These chocolatey, fiber-rich, vegan-friendly bars will help keep you satiated until lunchtime.

Total Time: 10 min. | Prep Time: 10 min.
Cook Time: None | Yield: 12 servings, 1 bar each

Ingredients:
4 scoops Chocolate Vegan Shakeology
2 cups quick-cooking old-fashioned oats
½ cup unsweetened grated coconut
¼ cup chopped raw walnuts
¼ cup raisins
1 cup unsweetened almond milk
½ cup all-natural smooth peanut butter

Preparation:
1. Combine Shakeology, oats, coconut, walnuts, and raisins in a large mixing bowl; mix well.
2. Add almond milk and peanut butter to mixture; mix well with clean hands.
3. Press mixture into 8×8-inch baking pan; cover and refrigerate for at least 3 hours.
4. Cut into 12 bars.

Nutritional Information (per serving):
Calories: 224 | Fat: 12 g | Saturated Fat: 4 g | Cholesterol: 0 mg | Sodium: 152 mg | Carbohydrate: 21 g | Fiber: 5 g | Sugar: 6 g | Protein: 10 g

Recipe from Team Beacbhody Website

Apple Oatmeal Shakeology

For a hearty breakfast shake, try this recipe!

Total Time: 5 min. | Prep Time: 5 min.
Cooking Time: None | Yield: 1 serving

Ingredients:
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

Preparation:
1. Place water, almond milk, Shakeology, oatmeal, applesauce, cinnamon, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving):
Calories: 200
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

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