You know I always say that there is never a perfect time to start a fitness program or nutrition plan. It's true, life happens, but I refuse to let life derail me, I am in complete control of my own actions. I swear that this has been such a crazy 2 months for me and my family. From visitors 3 weeks straight, to full time grad school and a full time job for the hubby, our family has been stretched thin and things have fallen through the cracks - ie cleaning! Hey you have to let go of some things. Although, I am far from perfect at least I am maintaining progress, (yay!). 22 Minute Hard Corps has been great because despite all the happenings in our life the past 9 weeks, I was mentally able to handle 22 minute workouts no matter how tired or busy I was. Plus, seeing the results and transformation of some pretty awesome gals who were doing this program along side me is pretty cool. It made me want to keep pushing harder. While I realize I may be way farther along in my fitness journey, than others who have yet to commit to their health goals and are still waiting for the perfect time or when they don't have obstacles that could get in the way of them achieving their goals, let's be honest, life just doesn't work that way. So we have to be willing to go with the flow, accept things as they are and realize progress is progress no matter how small.
Honestly, I haven't been perfect but I have seen progress, and I'm good with that.
Something I did do, was schedule in my workouts, just like I would if I had an important work meeting. This time was non negotiable for me, and after all these bootcamp, military basic training workouts were only 22 minutes of my day. I knew that fitting these workouts in EARLY would be the key to my success and the key to sticking with it. So that's just what I did. Each morning I was up by 5:30 to workout, my kids are early risers so they usually join me too. When's the best time for you to fit your workout in?
22 Minute Hard Corps, with trainer Tony Horton has you working out 6 days a week for 22 minutes per day. Like I mentioned above, these are military inspired workouts that take you back to basics. Every other day we switch from cardio to resistance, these workouts get more advanced as each week progresses. Included in the cardio day is an optional core DVD which on most days I chose to do.
I was just sharing with my challengers in my current group, that health is more than just fitness. You can't just do a workout and think that you can out exercise a poor diet. It doesn't work that way. Trust me, it took me a long time to learn and understand this!!! If you want results like you see in the infomercials then you have to give it your all and that includes the nutrition!
Every Sunday I sit down with my hubby and we go over what meals we would like to have for the upcoming week. I print out my tracking sheets for my food and fill in each of my 5-6 small meals per day. From there I create my grocery list and head out to the store to make sure that I have all the foods I need to make it through the week. Then I prep ahead some This simple act of planning really does make all the difference in the world.
Here is a sample meal plan in the lowest calorie bracket - I am giving an example with this caloric range because if needed you can add more.
Shakeology Snack: Shakeology with 1 cup frozen raspberries or ½ banana and 2 tsp. nut butter
Lunch (M/W/F): Sesame Chicken with Asparagus
Lunch (T/Th): Quinoa Shrimp Cocktail
Dinner (M/W/F): Bison and Broccoli Stir Fry
Dinner (T/Th): Grilled Turkey Lettuce Wrap
Snacks: 8 walnuts sprinkled with cinnamon and cayenne or hummus with lettuce wraps
Spinach Egg Cups with Steel Cut Oats and 1 cup sliced strawberries
(2 eggs, 1 cup spinach, ½ cup steel cut oats sprinkled with cinnamon and vanilla extract, 1 cup sliced strawberries = 1 red, 1 green, 1 purple, 1 yellow)
Shakeology with 1 cup frozen raspberries or ½ banana and 2 tsp. nut butter (1 red, 1 purple, 2 tsp.)
MWF: ¼ cup hummus with 2 lettuce leaves (1 blue)
T/Th: 8 walnuts sprinkled with cinnamon and cayenne (1 blue)
MWF: Sesame Chicken with Asparagus
(¾ rotisserie chicken breast, 5 roasted asparagus spears, ½ cup steamed snap peas, 2 Tbsp. sesame seeds, ½ cup brown rice sprinkled with cumin and chili powder, and chopped fresh cilantro = 1 red, 1 green, 1 yellow, 1 orange)
T/Th: Quinoa Shrimp Cocktail
(1 cup lettuce, topped with ¾ cup cocktail shrimp or cooked shrimp, ½ cup cooked quinoa, 1 chopped green onion, wedge of lime, chopped cilantro, drizzled with vinaigrette = 1 red, 1 green, 1 yellow, 1 orange)
MWF: Bison and Broccoli Stir Fry
(4 oz. ground bison, cayenne, garlic powder, 1 tsp. coconut oil, 1 cup broccoli florets = 1 red, 1 green, 1 tsp.)
T/TH: Grilled Turkey Lettuce Wrap
(4 oz. turkey patty with 2 lettuce leaves, 2 tomato slices, balsamic vinegar, 1 tsp. olive oil = 1 red, 1 green, 1 tsp.)
****Meal plan by Kirsten Morningstar on the Team Beachbody Blog***
If you would like to join me in my upcoming Summer Survival challenge group starting on the 5th of July make sure to fill out the application here to get my support and accountability to get you started in your fitness journey!!