Country Heat Week 3 and Menu

Another week in the books. This week it has started becoming a habit. Besides switching my Saturday and Sunday rest day around, every workout got done with no questions asked. They all happened sometime during the day, besides today I got up early and got it done. Oh I almost forgot. One day I switched up on of the workouts for an BOD Elite exclusive. That day I just felt like I needed to sweat a little more. I love every workout and the music. But some of the workouts I feel like I get more of a sweat than others. 

Thursday night I finally took the opportunity to do Dance Conditioning. It is recommended to do 2x a week starting the 2nd week. It is an extra 25 minute workout. I honestly just didn't want to do it. I have to say OMG did my legs feel sore the next day after doing it. It is a great toner workout and also works your upper body.

I did have a little struggle with my nutrition this week. There was one night I had an ice cream bar, and on Friday we had an awards banquet where I had a little to much dessert. For the most part we stuck to our menu. Breakfast is always eggs. Lunches I really just had leftovers again. Dinners we stuck to the menu for the most part. Next week I work a few nights so it will be a little harder for me to make everyone dinner, but I will take my dinner with me so I don't have the urge to order out. 

Interested in my next accountability support group? Lets chat and see if the next group would be right for you. Send me an e-mail coachadge629@gmail.com  

Country Heat Week 1 Recap and Week 2 Meal Plan

I officially finished Week 1 of Country Heat workout and meal plan. This time I am doing so much better. My meal plan is hanging n the fridge, with my workout schedule. Also Brian is on board with everything and is doing 22 Minutes Hard Corps. It makes a world a different when you support, encouragement, and accountability weather it be from others in your house or the support of others online, it really does help. 

One of the reasons I chose to start the year off with Country Heat is because it so much fun. I love Country Music and who doesn't have fun dancing? Aubriella and Austin join me working out quite often also. I did all 6 days of working out with Country Heat. On Saturday I also had an added workout live with The BEAST at an event, plus tons of walking and stairs. Everyday I also completed my goal of 10,000 steps. 

One of the best way to see progress is through photos. Flex Friday is one way to see a change your body each week. Overtime you will see a difference 

Brian and I have been going strong with having our daily shake of dense nutrition. I have been personally drinking it every day for over. I have noticed a difference in my energy, my system, I'm getting sick as much as everyone else around me, I don't have cravings. Plus I can drink Chocolate and not feel guilty about it. 

A few days last week I had eggs and veggies for breakfast. It is my main go to when I don't want carbs for breakfast. 

My delicious lunch is a wrap with turkey, avocado, tomato and spinach, plus some berries. 

This had to be my favorite dinner last week. Brown rice with roasted brussel sprouts, and chicken. With a greek yogurt Sriracha dressing. OMG amazing. it reminded me of something you would get while out to eat. 

No one ever said Taco's couldn't be healthy. I use ground turkey, lots of lettuce and fresh tomatoes, a little cheese and the greek yogurt. I had one as a taco and more as a taco salad. 

As planned I had a dinner out on Friday night. I went in there with the mind set I was going to eat healthy. WIN I did. I had Salmon with brussel sprout and quinoa. OMG I was blown away with deliciousness. I couldn't stop eating it, i ate it all. I didn't feel like crap afterwards and I didn't feel bad for eating it either. The restaurant didn't have bread to start off with, which was also a win, and we didn't get dessert. I did however have 2 glasses of wine (which I normally don't do while out to eat). Not regretting any of it. It was an amazing once in a lifetime dinner opportunity that I believe I handled well. 

Now onto my meal plan for next week. I am keeping it simple. I have no problem eating the same thing every day for breakfast. Sticking to eggs and veggies. My first snack will be a fruit probably berries. My second snack around 3 or so everyday is my shake. There are some days I do drink it later in the day though. I munch on celery and carrots when I need something crunchy. My lunch is planned to be a wrap everyday. I may switch it up one day with leftovers, but still be the same container count, 

My dinner do chance everyday, besides Tuesday and Wednesday. I am making Tuesdays in the crock pot and know there will be plenty left for dinner on Wednesday and since I have to work it makes life easier. 

I am ready for Week 2. My menu is done, go grocery shopping done, Food is prepped. Lets bring it and make it an AMAZING week. 

Feel free to reach out to me on email, or if you are interested in my next Accountability Group, and  looking for support and accountability lets chat. 

How I determine my weekly menu right now

I have been getting so many questions lately about food prepping, meal prepping, and how I determine my weekly menu. Everyone does do it a little different. Here is the basics of what I do.

Food Prepping-

It is a proven fact that you are more likely to snack on something that is easy to grab. Hence why a bag of chips is so convenient, but not healthy. Sometimes you have to take the time to make healthy choices and have healthy snack easy to grab. Once a week, normally right after I go grocery shopping I food prep my fruit.

What do I mean by food prepping my fruit? I wash them, separate them, cut them up, and store them in clear easy to find containers in the fridge. I also will do this with vegetables to make them easy to snack on, like celery, peppers, carrots, etc.

So when I go in the kitchen to look for a quick snack I have fresh fruit and veggies ready to grab and go.

Meal Prep-

Depending on what I am making for the week depends on what I meal prep. If I am having stir fry. I will cut up the veggies and have them in a bag ready to cook in the fridge so I don't take that extra time on that nights dinner to have to sit there and chop them all up.

Also right when I get home from the grocery store when I buy meats, I separate them into meals. Instead of having 2 pounds of ground turkey frozen in a ball, I will separate it into two 1 pounds balls and freeze it that way. I do the same with pork chops, chicken, etc. 

Menu Planning-
Having your meals planned out is a huge deal. When you know what your going to eat and when, it leaves you not wandering around "Oh I'm hungry, what should I make? I'll just order a pizza" As of right now I only plan dinners each week. We do play it by ear for lunch. Breakfast is always the same for me of either eggs or oatmeal. I don't normally stray far from that.
When I am menu planning I first see what I have on had. I want to use up the veggies in my fridge before they go bad. I also have limited space in my freezer, so I have to use what I have also before I go buy more.

I also will look at the sale ads

Dinner Menu and meal prepping

I have decided to try things a little different this week. Instead of just having out weekly menu posted in the kitchen on the dry erase board, I have also added it to our google keep app. Brian and I share notes, grocery list, etc on the app to make our lives a little easier. 

I made my menu and grocery list and went shopping. All the juices are for Ella and Brian, I am not a juice fan. 

For breakfast for the week I decided to try making cupcake pancakes put them in the freezer and reheat for the kids. 

For Brian and myself I made egg burritos. They are easy to make, freeze, toss in the microwave and eat on the go. Having breakfast already prepared and ready to go makes my morning feel like stressed and rushed. 

Meal Plan 22 Minutes Hard Corps

Did my meal plan for week of 22 Minute Hard Corps. I love that it uses the color coded portion control containers. It makes it so much easier to not have to weigh foods, figure out points, or count calories. You get so many of each color coded containers a day and most is however much you can fit in the coordinating container. Such as Green is veggies. however much spinach I can fit in the green container I can eat. 22 Minutes Hard Corps also has it listed as what colored containers to eat at each meal. Makes it so much easier, but you can always modify some. 

I made my menu on Exel on my computer, then screenshot it with my phone (hence why it is so blurry) and saved it for myself and sent it to Brian. That way there is no question, "Whats for dinner?
 and is easily accessible at anytime for reminders what to eat. I need to figure out an easier clearer way to do it still. 

I made the menu based on what we already had in the house and what was on sale this week. Then went grocery shopping. I was able to get everything I needed for our menu. WIN!!!!

We have decided on easier meals, repeats for breakfast, lunch, and snacks. Once we get the hang of things we can mix it up. 

Meal planning and Prepping

For me personally being organized is a must. If I don't have things planned out for my day I get distracted and side tracked. I take time each week to sit down and make out our weekly menu. I have just been doing our dinner menu, but I plan on doing a full weeks menu including breakfast, lunch, dinner and snacks. 

When I sit down to make my menu, I make sure I have a list of what veggies and meats we already have in our fridge and freezer. I also have this weeks grocery ads. I do 90% of my shopping at Aldi's, but do go to Walmart, Giant Eagle, and Trader Joes for specific items. 

So no questions are ask, as in "What's for Dinner?" I have it posted on a dry erase board in the kitchen and we both have the app Google Keep on our phones where we keep it listed on also. 

Here is my last grocery shopping trip. As you can see it is mostly veggies and chicken. We are big chicken eaters. I don't eat a lot of red meat. We also eat as much fresh fruits and veggies and try to stay away from cans for the most part. 

Here is our Dinner Menu for this week. At least once a week I try to make something in the crock pot. I plan to do this on days where I work during the day, or when I am not going to be home for dinner so Brian doesn't have to make anything.
On nights that I am not going to be home, usually working a 3-9 shift Brian gets to "Fend For Yourself, FFYS." Most other nights I do make dinner, unless it is on the grill. Or on special occasions that Brian really wants to make something, such as he loves to make Chili so he gets to make it this week.
Pinterest is also my best friend. I get a lot of recipes and ideas from there. As well as my Rachel Ray cookbooks, I am obsessed and the Fixate cookbook that goes along with the 21 Day Fix program by Autumn Calabrese. Interested in the Fixate cookbook check it out HERE.