Throughout the last 30 days using the Master's Hammer and Chisel workouts, I have learned a few things:
1 - I am continually asking my body to push harder. When I feel like I am getting too comfortable with a workout... I picked up my speed or increased my weights. To grow, one must push themselves to go beyond their comfort zone.
2 - With so many workouts, it's easy to lose track of how much weight you lifted for each move in a previous workout/week. So write down how much you lifted and track your weights.
3 - Track your food! Eating healthy is relative, and is very subjective. Unless you are really tracking what you are putting into your body, it will be hard to fairly judge the outcome. I like to use the 21 Day Fix Mobile Tracker App (pictured below) to track my portions and meals, since the Hammer & Chisel program uses the same handy color coded portion containers.
Recommended foods are divided into color-coded containers and the plan tells me how many of those containers to eat each day. Plan D allows me 6 green containers (veggies), 4 purple containers (fruits), 6 red containers (proteins), 4 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (nuts and seeds), and 6 teaspoons (oils and nut butters) each day. YOWZA that's a lot of food - which is good for me because I like to eat!!!
Use The Master’s Hammer and Chisel meal prep menu below as a starting point for creating a week of healthy, nutritious meals. Don’t like something you see here? Swap it out for another food from the same color container. If you’re on a higher plan, double or triple the serving sizes of these meals, or eat more meals throughout the day. On a lower plan, reduce the serving size! It’s that simple.
Here were my meals for week 1. You can find recipes from the guide on the indicated page numbers and scroll to the bottom for a grocery list!
Meal 1 (Breakfast): Frittata Egg Cups (recipe on page 36) with an orange – 1 green, 1 red, 1 purple
Meal 2 (Snack): Shakeology with 1/2 banana, Spinach, 2 tsp PB, water and ice - 1 green. 1 purple, 1 red, 2 tsp
Meal 2 (Snack): Quinoa Berry Parfait (recipe on page 44) – 1 purple, 1 red, 1 yellow
Meal 3 (Lunch M/W/F): Chili Spiced Chicken Salad (recipe on page 42) – 1 green, 1 red, 1 orange
Meal 3 (Lunch T/Th): Baked Stuffed Sweet Potato (recipe on page 40) and an apple – 1 red, 2 yellow, 1 tsp. 1 purple
Meal 4 (Snack M/W/F): 3 tsp. peanut butter and an apple – 1 purple, 3 tsp.
Meal 4 (Snack T/Th): carrots with hummus and olives – 1 green, 1 blue, 1 orange
Meal 5 (Dinner M/W/F): Grilled flank steak with ancho chili powder and oregano, zucchini sautéed with ground cumin and 1 tsp. olive oil, salad of black beans, quinoa, cilantro, tomatoes, cotija cheese, lime juice, and 1 tsp. olive oil – 2 red, 2 green, 2 yellow, 1 blue, 1 tsp.
Meal 5 (Dinner: T/Th): Baked chicken breast, brussels sprouts roasted with 1 tsp. olive oil, bell peppers and onions sautéed in 1 tsp. olive oil – 2 red, 2 green, 2 tsp.
3 red bell peppers
1 red onion
2 small sweet potatoes
1 bag brussels sprouts
1 bag baby carrots
1 box baby spinach
1 head Boston lettuce
1 box cherry tomatoes
1 bunch cilantro
5 small oranges
1 container blueberries
1 container blackberries
2 containers raspberries
Large container spinach
2 lbs. skinless, boneless chicken breast
¾ lb. flank steak
Dairy and Dairy Alternatives
32 oz. lowfat Greek yogurt
1 package cotija cheese
1 small container coconut milk or almond milk (optional)
Dry and Prepared Goods
1 ½ cup dry quinoa
2 cans black beans
small container hummus
½ cup raw pepitas (pumpkin seeds)
Himalayan sea salt
ancho chili powder
Have you been considering joining one of my accountability and support groups? Have you been following me for awhile but you just haven't pulled the trigger yet?
Now is the time!! Here is an open invite to anyone who does not currently have a coach or work with a coach!
I am running a 4 week long "March Madness" group to help you feel and look your best for spring. In my private online group, I aim to teach you how to make fitness and nutrition a part of your lifestyle vs. falling into the trap of yet another crash "DIET". I want to show you how to fuel your body for energy and strength vs comfort and boredom. I'll help you learn how to read labels, make better choices, curb junk food cravings, say "goodbye" to emotional eating and learn to live life in moderation and balance, where you can have your treat and health food too. Above all else, I want to help you see that YOU are worth it. That you CAN love your body, just the way it as and through every step of your journey. Let's embrace our imperfections together and love who we are!
If you would like to join me in this 4 week group please complete the application below! I will contact you within 24 hours to go over your health and fitness goals, match you with a Beachbody fitness program that meets your needs and a nutrition plan to compliment it!
There is no better time than now!
I can't wait to meet you! Fill out the application below!
I would love to save you one of my exclusive spots this month!
Are you in?!
I loved the strength and muscle mass I gained using the Hammer and Chisel weightlifting and nutrition program. My goal going into this was not to lose weight, but to gain strength and muscle. I'm now able to do 4 unassisted pull ups (I wasn't able to do a single one before this), I lost 1% body fat and had to go out and purchase heavier weights TWICE!! I didn't do this by starving myself or depriving myself of any food groups. No pills, wraps or quick fixes. I ate roughly 2,300 calories per day, and kept my macro nutrients balanced using the portion fix containers.