21 Day Fix // Final Results!

Well, I've successfully made it to the other side of my 21 Day Fix experience!

Part One - Intro

Part Two - Week 1 Review

Part Three - FAQ

My overall thoughts: I absolutely LOVE this program. Easy portion control and 30 minute at home workouts. It's effective, it's fast, it's simple, and it will keep you motivated to stick with a fitness routine and master the art of portion control!

My goals going into this challenge were to gain muscle tone (especially in my midsection), figure out what healthy portions actually look like, and to get comfortable with the program so I can offer the best support possible to my Challenge Groups!

Here are my final before and after photos (drumroll.....)

I think it's safe to say that I achieved all of my goals! I lost a total of 4 inches from my hips, thighs, and abs, but am only down about a pound--which means I burned off my Polar Vortex fluff and replaced it with muscle!

One of the other women in my Challenge Group, Kaite, lost 10 pounds and FOURTEEN INCHES overall!! I guess we are real life proof that the 21 Day Fix is just as effective for toning up and breaking a plateau as it is for weight loss!

Here's what Kaite had to say:

"This is the soundest short-term nutrition plan I think I have ever come across. I experienced terrific results (-10lbs and 15 inches) and gained significant muscle definition by fully committing to the 21 Day Fix, nutrition, and workouts.  I felt it was the perfect time frame.  Long enough to create legitimate healthy habits, but not an overwhelming time commitment, and you can always return for another round or a re-boost.  I feel great after struggling for a year and a half at an uncomfortable plateau and plan to carry on these daily habits working towards my fitness goals that seem so much more attainable now. Thanks Anna, you were a terrific coach!"

She committed 100% and it paid off--I am so proud of her and can't wait to see the results of the awesome ladies I have in my current group!!

Now I have a renewed commitment to my health and fitness journey. I have never felt this strong, confident, and empowered in myself and what I can accomplish, and I am so excited to take everything I learned forward into my daily life, as well as pay it forward and help the ladies in my current and future Challenge Groups crush this program and reach their own health and fitness goals!

I never felt too hungry on this plan, and I only did the 30 minute daily workouts. Nutrition truly is key when it comes to getting in shape--exercise is important too but you don't need to kill yourself at the gym every day!

I ate lots of yummy stir fries and protein waffles this week.

Moving forward, I am going to slowly transition out of the 21 Day Fix by bumping up to the next calorie bracket and keeping up with the container system for a while. Honestly, I am kind of dependent on the containers because they make eating healthy SO FREAKING EASY. And I already miss the workout routine--the freedom of being able to choose what I want to do instead of popping in the DVD for the Fix of the day is almost stressing me out haha! But it's nice to go to the gym again too :)

If you have ANY questions about the 21 Day Fix, or just want to chat about what you can do to take the first step towards a healthier and more active lifestyle, let me know! You are NOT alone, and I would love to help you gain confidence and reach your fitness goals! 

To apply for my next 21 Day Fix Challenge Group, CLICK HERE!

You can reach me at annamarialocke@gmail.com!

21 Day Fix Review and FAQ // Week Two

(Pretty much everything I will eat this week.)

This is part three in my 21 Day Fix Series!

Part One - Intro

Part Two - Week 1 Review

Part Four - Final Results

I'm officially entering my third and final week of the 21 Day Fix program! (Click here to read my Week One update). I'm still loving it, but also starting to daydream about having more freedom and flexibility in my diet and workout routine again! But with only 7 days left I know I will finish strong.

I thought I'd combine my week two review with some FAQ to address some of the questions I've been getting lately. So if you've been interested in learning more about what the 21 Day Fix is and how it works, read on!

First of all, here's a snapshot of my Week 2 results.

I haven't lost a significant amount of weight or even inches from my body over this past week, but I am definitely gaining muscle definition all over! My arms, abs, obliques, and quads/booty are looking mighty fine and I am proud to flaunt it because this body is the result of hard, hard work. (I've been channeling a lot of classic Britney Spears-- if you want it, you gotta work, B)

I love having the extra motivation to keep my diet super clean and whole-foods based. I haven't eaten a single processed food (anything out of a box) in two full weeks, and my body feels amazing! I also love motivating and encouraging the ladies in my current Challenge Group who are doing the program with me. They are getting fabulous results--my friend Kaite has lost 7 pounds so far and at least 7 inches all over her body, and is finding the confidence in herself that she hasn't experienced in years! Knowing that I can have such a positive influence on someone's life is the best feeling in the world.

21 Day Fix FAQ

+ What is the 21 Day Fix?

The 21DF is a fun and effective 21 day program of simple portion control and 30-minute workouts that ANYONE can do. If you're already active, the program will break through plateaus. If you have a significant amount of weight to lose and are a complete fitness beginner, this program is for you as well! If you're looking to lose 10-15 pounds and work towards being in the best shape of your life, this will do it.

The workouts and nutrition plan were created by Autumn Calabrese, a celebrity fitness trainer, bikini competitor, and single mom. Helloooo, girl crush ! She pushes you through the workouts without being scary or intimidating, and she makes you feel like she's right there with you in your living room.

With this program there is no counting calories, points, or carbs. The portion control containers take all the guesswork out of "dieting" and are the simplest way to control how much you eat--just fill them with your normal food and you're automatically hitting the perfect balance of nutrients to fuel and nourish your body! The workouts are short enough to fit into the busiest schedule, and there is a different workout for every day of the week so you'll never get bored. You just calculate how many containers you can eat each day, eat whatever food you can smash into them, do the assigned 30-minute workout, and you will lose up to 10-15 pounds!

If you have more than 15 pounds to lose or haven't reached your goal weight after one round, the program is safe to do over and over again.

See my original post for more info :)

+ Are you hungry on the 21 Day Fix?

Honestly, no. I am eating 5 times a day, and my body is technically getting everything it needs. Am I low on energy? Yes. Could I eat more? Heck yes. But I'm working out less than normal and it's a slower time at work right now so I've been able to handle it. If I feel like my blood sugar is going to take a dive I save myself with a teaspoon of peanut butter, and I have had no major problems in terms of temptation or cravings! The extent of my willpower is kind of amazing me, and I feel like after this I'll be able to take on any challenge that comes my way! Also: my mindless random snacking has been kicked to the curb!

Typical dinner: brown rice and beans, baked eggplant, lemon chicken, tahini sauce

+ Is Shakeology necessary, and how is it different from other protein shakes?

Shakeology is a superfood and protein meal replacement shake that is included when you purchase a 21 Day Fix Challenge Pack. I do think it is a very important component of this program. First of all, it ensures that your body is getting all the vitamins, probiotics, enzymes, etc it needs while you're eating less than normal. Second, it will curb a craving like woah--it tastes like a milkshake, and is not even in the same taste/texture/satisfaction stratosphere as any other protein powder I've had. Everyone I know who has tried Shakeology has loved it (and I have caught Ben sneaking it too!), so I am not just making this up. It also makes a fast and easy breakfast in the morning!

I've tried three flavors so far. Chocolate is by far my favorite (tastes like brownie batter, no joke), vanilla is best blended with fruit or pb, and strawberry is my second favorite!

This morning I poured some of the strawberry over my oats and it tasted EXACTLY like Quaker Instant Oatmeal. Only a billion times better for you.

+ What is a Challenge Group?

Running a Challenge Group is my new favorite thing to do, and being a part of one is the most valuable opportunity that comes with the 21 Day Fix. If you order any Beachbody fitness program through me, I am considered your "coach" and will be your constant cheerleader and motivator throughout your whole experience--plus you get to participate in a small, private Facebook Group with other women who are doing the same program at the same time. You'll be held accountable, get daily support and encouragement, share recipes, tips, and questions, and share struggles and successes! Honestly, being a member of a Challenge Group myself right now is the only thing keeping me so on top of this program! And now that I've personally experienced the 21 Day Fix, I can give my future Challengers the best possible guidance and support.

If you're interested in joining my next Challenge Group, you can CLICK HERE to apply! I would LOVE to work with you to reach your goals !!! Plus I will make it fun, I promise :)

+ How does this work with the TIU plan?

I am still following the Tone It Up nutrition plan while on the 21 Day Fix. It sounds complicated but it's been incredibly easy and has actually kept me MORE committed and locked in to Tone It Up! I feel like I am finally truly understanding the power of TIU and am hoping to continue this momentum. I follow the structure of the TIU plan and fit it into my 21DF containers. I've also discovered that if I eat my carbs in the morning and fats in the evening my energy is much less likely to crash in the afternoon!

If you're already a TIU girl, here are my thoughts: I consider Tone It Up to be a lifestyle, and the 21 Day Fix to be a turbo-boost to reset your nutrition or break through a plateau, or show you exactly how much food you should be eating. Because yes, it IS possible to be eating too much healthy food (especially nut butters, my personal weakness)!

+ Are your groceries expensive?

Due to the crazy meal planning I've been doing for the Fix, we've been spending on average $30-$40 LESS per week on groceries!!! I plan every single meal in advance, up until the 6th or 7th day when I wait to see what food is left in our house :)

Here's the meal plan I made for Week 2! Click to enlarge.

+ Is this a stand-alone program, or can you incorporate it into your lifestyle after the 21 days are over?

You can definitely incorporate this program into your lifestyle! I love the fool-proof way to measure correct portion sizes. Once I'm done, I am going to spend at least a week transitioning out of the Fix. I'll bump up my calories to my normal levels (1,800 instead of 1,400), but I'll still follow the container system until I get the hang of it and can intuitively eat the correct daily balance of foods! Pre-Fix I was eating 80% clean, but my proportions of healthy fats were a little too high.

+ What if I'm a complete fitness beginner--are the workouts modifiable for different fitness levels?

YES! There are awesome beginner modifications. The workouts truly are for ALL fitness levels. All you need are a set of light weights, a set of heavier weights, and a mat!

+ I am scared to commit--how can I be sure I'll follow through?

Girl, that's what I'm here for! Also, the Challenge Group will keep you accountable!

+ I just want to tone up, can this help me?

YES! Let's be honest, I have no weight to lose. And I'm not losing any! But I am gaining so much lean muscle all over my entire body, and my "squishy edges" are firming up! I'm finally rocking the body that I have wanted and worked for my entire life--and I've achieved it in less than 3 weeks.

+ How strict is the plan?

Just like any fitness program (and...life?), you have to give it your 100% in order to reach your full potential. My mantra is don't let yourself down! In terms of "strictness," the plan isn't bad because there aren't really any off-limits foods. You eat normal healthy food, carbs, wine, treats, as long as you balance them into your day! It is very important to plan your meals in advance, especially if you'll be going out to eat or attending social events.

Banana soft serve...NOMS

+ Is it safe for nursing mamas?

Yes! Obviously consult with your doctor first, but it is definitely safe! If you are nursing, you will just bump up to the next calorie level.

+ Can I eat PB2 or protein (Quest) bars?

This one is for my TIU girls. Unfortunately, all our healthy treat foods are off limits!!! Whole foods only, including whole eggs! You can do anything for 21 days :)

And don't worry, you can definitely have your Perfect Fit pancakes!

Ahh I love this woman.

+ Can I do additional workouts on top of the 30 minutes?

I do not recommend adding extra workouts on top of the 21 Day Fix. Yes, the workouts are only 30 minutes but you should be pushing yourself to the MAX! This program was designed for you to get the best results from following it to the letter. If you're burning more calories, you will need to increase your calories! If you're training for a race and HAVE to add extra runs or cardio, just make sure you're eating the correct calorie bracket.

+ Do I have to take progress pictures and measurements every week?

YES! Take those awkward bathroom selfies. Photos and measurements are the most effective way for you to track your progress, even if it feels like nothing is happening! The scale is not always your friend.

Have any other questions?

Leave 'em in the comments! You can also email me at annamarialocke@gmail.com

Are you ready to make a change, start working towards a healthier lifestyle, discover your potential, shape up for a wedding, finally lose those extra pounds, or simply gain the MOST CONFIDENCE you have ever owned? You can do it, and I am here for you!!

To apply for my next 21 Day Fix Challenge Group, CLICK HERE!

Chicago Flower and Garden Show 2014

Happy first day of spring! It's slowwwwwly starting to warm up a little here, or at least the snowy days are beginning to be outnumbered by the above-freezing days each week!

Last Sunday was a bitingly cold and blustery March day in the city, but Ben and I made the trek down to Navy Pier to get our indoor spring fix at the Chicago Flower and Garden Show! My uncle's company Doornbosch Bros. supplies the bulbs and sets up the stunning gardens that put the "Show" in the name of this extravaganza. It's basically a giant exhibition of Better Homes and Garden style displays, ideas, products, and anything you need to have a dream garden. It made me really excited to have a yard, someday... 

Since I know we are all desperate for a little spring, I'll share some of the photos I took of the gardens. Enjoy!

Obviously I gravitate towards the pink and purple flowers, haha.

There are water features, statues, indoor parks and playgrounds, British rose gardens, and profusions of blooms bursting out of creative displays made of file cabinets!

I loved the outdoor entertaining, back patios, and front porch displays. Again, I can't wait to have a house and yard someday!

The show runs through this weekend, and I highly recommend checking it out if you are in the city! The burst of color and the smell of damp earth is indescribably wonderful. Now the weather just needs to get the astronomical memo that it is SPRING!

21 Day Fix Review // Week One

This is part two in my 21 Day Fix series!

Part One - Intro

Part Three - FAQ

Part Four - Final Results

I have officially made it through the first week of the 21 Day Fix! (See my previous post here to learn what it's all about!) First thoughts: I absolutely love this program and know that it's going to change so many lives.

Even though it's marketed as a weightless program, it's also beneficial for relatively fit and active people who just want to shed the last couple winter pounds and build lean muscle.

(I wish I was really as tan as my bathroom lighting makes me appear)

My goals going into the 21 days were to maintain my weight while burning off the effects of Chiberia (read: wine, comfort food, wine), and also to get to know the program first hand so I can provide the best possible support to the women in my Challenge Groups! For the past seven days I have been 100% committed to the 21 Day Fix nutrition plan, and have been doing the 30 minute workouts that it comes with. NO additional cardio or exercise. I usually work out 45-60 minutes a day, so this has been a drastic decrease in my activity level, which just goes to prove that nutrition is KEY.

Week One Results
>Weight: same!
>Inches down: 2.5 mainly from my waist and hips

How it Works
Before you begin the program, you calculate how many calories you need to be eating per day in order to lose weight (or lean down) based on your weight and activity level. You're then placed in a calorie bracket and are assigned a certain number of each container to eat every day to meet that calorie range. I LOVE how you don't have to track calories yourself, and also how your calorie intake may fluctuate up to 300 calories a day--which seems so realistic!

I'm currently in the 1,200-1,499 calorie range, which means each day I eat 3 containers of veggies (green), 2 fruit (purple), 4 protein (red), 2 carbs (yellow), 1 healthy fat (blue), 1 seeds/oil (orange), and then 2 teaspoons of additional oil or nut butter. This is less than I usually eat, but my workouts on the 21DF haven't been as intense as my usual routine, and the plan is only for 21 days. If you have more than 15 pounds to lose, you are encouraged to continue on the meal plan for an additional round, since it's not a deprivation diet! I will return to my normal calorie levels once I'm done, but I will be keeping an eye on my portion sizes based on the routine I'm learning!

Nutrition
I have been sticking to the structure of the Tone It Up nutrition plan, which blends really nicely with the 21 Day Fix container method. Basically, on the 21 Day Fix you eat whatever normal healthy food you want as long as they fit in the containers. I have been focusing on sticking with the basics--no fancy recipes (sob), just whole foods. Lean protein, healthy carbs, and lots of veggies and fruit.

I usually use the containers to measure out my portions of food and then eat off a plate or bowl.  The tiny orange container is perfect for bringing salad dressing to work though!

You are allowed "treats" and wine, but have to substitute a yellow (carb) container. I decided food was more important to me than wine, so I have pretty much eliminated alcohol from my diet for the duration of these three weeks. Luckily I don't have many social events planned this month, so it's been pretty easy for me to focus on sticking to my meals.

Shakeology--a superfood/protein meal replacement shake that comes with the program--is amazing. It's heavily promoted throughout the workout videos (which gets kind of old, although I am jealous of the Shakeology Bar in the background of the gym haha), but I really do believe it's an important component of the 21 Day Fix. Even though I'm eating less food than normal, I know that my body is getting all the vitamins and super foods it needs, and Shakeology really does satisfy my sweet tooth! I've been drinking the chocolate flavor, and it literally tastes like a combo between a Wendy's frosty and cold brownie batter. All the hype is true.

It is possible to eat out too :)

Things I have learned:
-The more prep work and planning you do at the beginning of the week, the smoother the sailing will be. I made a meal-by-meal plan on Excel and stuck it to my fridge so every morning during the frantic rush to get out the door I could see in a glance what I needed to pack for the day.
-Staying hydrated with lots of water is key to feeling full throughout the day!
-You are allowed 2 teaspoons of oil or nut butter every day. I've been saving my spoons for peanut butter straight out of the jar, which has saved me from energy crashes and also keeps me from feeling deprived.
-Distracting myself helps keep the snacking urge at bay
-KEEP TEMPTATIONS OUT OF SIGHT !!!
-This plan is not easy, but it is definitely do-able. You have to want something bad enough to commit 100%, and I want to conquer this challenge :)

Workouts
I love the workouts!! They are circuit-style, like Jillian Michaels DVDs, and they are usually broken into sets of two moves that you repeat twice before moving on. There are seven different workouts and you are assigned to do a different one each day to make sure you're balanced and avoid injury. They include a mix of upper/lower body, pilates, yoga, cardio, and HIIT. LOTS OF AB WORK! Each workout includes a warmup and cool down, and is only 28-30 minutes total length. All you need is an exercise mat and a heavy and light set of dumbbells. I used a set of 5 pounds and a set of 10 pounds and I can easily do all the workouts in the 4'x8' space I have in our living room. I LOVE being able to push play and not have to over-think what I should do every day.

I would consider myself a fairly "advanced" fitness level, and was pleasantly surprised at how challenging the workouts are! Since I'm only exercising for 30 minutes a day I try to push myself as hard as possible.

That being said, the workouts are definitely beginner friendly as well. There are modifications for each move, demonstrated by a real woman, not another ripped fitness model.

What about husband/boyfriend/family?
Here's a question I've been getting a lot: is it hard to balance the plan with cooking for a partner or family? No! You're not eating weird "diet" food, you're just eating basic healthy whole foods and then using containers to portion out the proper serving size for yourself. Ben and I have breakfast and lunch "on our own." For dinner, I will simply cook extra food for Ben. For example, I might make a beef and veggie stirfry--Ben gets a large portion with rice, I eat a smaller portion with no rice if I've already eaten my carbs for the day. Honestly, it's not that hard!

So overall, I am a big fan of the 21 Day Fix. I can't wait to see how the next two weeks go! And yes, I am starting to think about my "Day 22" meal....haha.

To apply for my next 21 Day Fix Challenge Group, CLICK HERE! I'd love to help you reach your fitness goals!