chicken and white bean chipotle chili

Ben and I have a habit of picking up dinner at Chipotle when we're feeling lazy, but it probably takes just as much time to throw together a healthy homemade meal as it does to get in the car, drive, order, come home, etc. Weeknight recipes like this require little more effort than opening cans and dumping ingredients together, but the end result tastes amazing, almost restaurant quality :)

I love making a big pot of chili or soup to last through the week. This chili is different than any other kind I've ever tried. It's kind of a cross between white chili and traditional chili, and it has an addicting smoky flavor that's balanced by the creaminess of the Greek yogurt. It's like the sassy and spicy cousin to my regular chicken and white bean chili. Healthy comfort food at its finest!

Chicken and White Bean Chipotle Chili
Inspired by Better Homes and Gardens
serves 4-6

Ingredients

• 2 large chicken breasts, diced
• 1 red onion, chopped
• 28 oz can crushed tomatoes
• 14 oz can diced tomatoes
• 2 T chipotles in adobo sauce* 
• 2 cups (or 1 can) cooked white beans
• 2 cups (1 can) broth
• 1 T chili powder
• salt and pepper
• plain Greek yogurt
• cilantro

*I freeze the leftovers flattened in a plastic bag and then break off bits to use in future recipes! I do the same with tomato paste--a tip I learned from Iowa Girl Eats.

Directions

Season the chicken with salt and pepper and cook in a large pot coated in cooking spray until browned. Add the onion, saute for 1-2 minutes, then add crushed tomatoes, diced tomatoes, chipotles, beans, broth and chili powder. Simmer for 10-30 minutes, top with Greek yogurt and cilantro, and enjoy! 

[21 Day Fix: 1 green, 1 red, 1/2 yellow]

zoodles with beef and veggie bolognese sauce

Chiberia has officially returned! The highs this week have been in the single digits at best, and Ben had two days off school this week for cold. I've spent my days huddled under 4 layers of clothes in front of the space heater, downing enormous mugs of homemade herbal tea lattes.

I've been craving warm, cozy comfort food and wine every night, but I'm not going to make the same mistakes I did last year! Last year I let the Polar Vortex get the better of me. This year I'm determined to use this time of fewer distractions to really focus on my personal goals, including my health and fitness!

After fully indulging through the holidays, I'm limiting my wine to Wednesdays and weekends (balance!) and doing my best to stay on top of my clean eating. Luckily it's pretty easy to re-make my favorite comfort foods into healthy options! Here's one way to satisfy your carb cravings without blowing your goals. I'm a hardcore pasta lover but even I can feel satisfied by replacing carb-heavy noodles with zucchini! The texture is almost identical, try it out!

Zoodles with Beef and Veggie Bolognese Sauce

Serves 4

Inspired by Cooking Light

Ingredients

-2 large zucchinis

-1 yellow onion, chopped

-4 cloves of garlic, chopped

-4 carrots, peeled and chopped

-1 lb lean ground beef

-1 can of diced tomatoes, drained

-1/2 jar of no sugar added marinara sauce (I love Aldi's organic sauce!)

Optional: extra veggies! Clean out your fridge! Mushrooms, chopped bell pepper, spinach, any veggie would be good to throw into this sauce.

Directions

-Using a spiralizer, mandolin slicer, or veggie peeler, transform your zucchini into noodles!

-Transfer zoodles to a large glass bowl and microwave for 4-5 minutes, until softened.

-Add 1 T olive oil to a large pan over medium heat and sauté the onions, garlic, carrots and extra veggies until soft.

-Add the beef and continue to cook until browned.

-Drain your diced tomatoes and add them to the pan with the marinara sauce.

-Heat through, and serve over zoodles!

[21 Day Fix: 2 greens, 1 red]

Husband modification: I made regular whole wheat pasta for Ben. 

I hope you are staying warm this week!

homemade microwave popcorn

Happy Friday!

I feel like I've been using this blog as dumping grounds to process all the deep stuff I'm going through right now. GROWING PAINS! It's all good, but all overwhelming. So how about a lighter post for the weekend?

This has been my afternoon snack all week! I'm obsessed. 

Who doesn't love the convenience and delicious buttery warm crunch of fresh popcorn? I've been avoiding microwave popcorn for a while because even the "healthy" kind tends to have nasty chemicals in the bag, plus it’s expensive. My younger sisters make traditional stove top popcorn in  a heavy skillet over an open flame, but that always seems a little too ambitious for me. THEN I discovered this DIY method for microwave air-popped popcorn. Life changer! It's super easy, fun, cheap, delicious, and the popcorn doesn’t burn even when you pop it until almost all the kernels have exploded.

Homemade Microwave Popcorn

Serves 1

Ingredients

+3T popcorn kernels
+coconut oil spray
+stevia
+salt

Directions

+Put popcorn in a large glass bowl, cover with an upside down plate, and microwave for 4-5 minutes, until kernels are popped! (I use a clear Pyrex bowl so I can watch them)
+CAREFUL, bowl will be super hot! Remove with oven mitts and transfer popcorn into a serving bowl.
+Spray with coconut oil, sprinkle with stevia and salt! Or salt and pepper. Or hot sauce. Or parmesan. Or let marshmallows melt into the hot popcorn. The options are endless :)

(1 yellow on the 21 Day Fix or Insanity:Max nutrition plan)

Have a fantastic weekend!

xo Anna

chocolate cookie dough oatmeal

Continuing on my "dessert for breakfast" theme...

This morning I decided to try making cookie dough bites from vanilla Shakeology. So delicious! 

Shakeology is a superfood/protein shake that I usually drink every day as a smoothie, but now that it's getting colder I am getting a little more creative with how I make it! It's fun to play with.

Chocolate Cookie Dough Oatmeal
Serves 1

Oatmeal
-1/2 cup old fashioned oats
-cinnamon
-1/2 tsp vanilla
-1/2 tsp almond extract
-1/4 c unsweetened almond milk
-1 T cocoa powder

Cookie Dough
-1 tsp coconut oil, melted
-1 scoop or packet Vanilla Shakeology
-dash of cinnamon
-2-3 tsp unsweetened almond milk

Make your cookie dough bites by melting the coconut oil in a bowl (I microwaved for 30 secs), add the Shakeology, cinnamon, and 1 tsp of almond milk at a time until a thick, dry, dough forms. Chill in the fridge while you make your oatmeal!

Cook the oats on the stove in 1 cup of water with a dash of salt. When the oats are almost finished, stir in the cinnamon, extracts, almond milk, and cocoa powder.

Roll your Shakeology dough into small bites and top your oats!

[21 Day Fix: 2 yellow, 1 red]

double chocolate brownie oatmeal

Do you ever have one of those days where you wish you could just eat chocolate for breakfast? Or even better...a whole pan of brownies? Yeah me too. So I made a healthy superfood packed version!

Double Chocolate BROWNIE OATS!
Serves 1

Ingredients || Oatmeal

-1/3 cup oats
-1/2 tsp vanilla
-1/2 tsp cinnamon
-dash salt
-1/4 c unsweetened almond milk
-1T cocoa powder

Ingredients || Brownie Bites

-1 tsp melted coconut oil
-1 scoop chocolate Shakeology
-2 tsp almond milk (add one at a time)

In a small bowl, melt the coconut oil, add Shakeo, and then add almond milk 1 tsp at a time, until the texture is thick and brownie-like. Chill the brownie batter in the fridge while you cook your oatmeal!

Cook the oats in 2/3 cup water with vanilla, cinnamon, and salt. When oats have absorbed all the water, add the almond milk and cocoa powder and stir to combine.

Roll your brownie batter into bites, top your oatmeal, have the best day ever.

[21 Day Fix: 1 yellow, 1 red, 1 tsp]

Butternut and Autumn Stuffing Bake || 21 Day Fix Approved Recipe

Healthy comfort food is the name of the game as the leaves start changing colors and the temperature starts dropping. Fall is my favorite "food season" because what's not to love about cozy soups and chili, rich spices, savory herbs, baked veggies and squash, and anything related to Thanksgiving?

Now that my schedule is finally calming down and I'm able to spend the weekends relaxing at home instead of driving around the Midwest for my grand wedding tour, I'm looking forward to trying more time intensive and adventurous recipes on Saturday nights. This particular casserole was inspired by a twice-baked stuffed butternut squash recipe from The Paleo Kitchen. I was using a small butternut squash from my grandma's vegetable garden, so I decided to combine everything into one dish.

This Butternut and Autumn Stuffing Bake is definitely going to be a regular on my dinner rotation. It's slightly sweet, savory, filling, deceptively healthy, and perfectly captures everything I love about the season!

Butternut and Autumn Stuffing Bake
Serves 4

Ingredients

1 small butternut squash
1 lb lean ground turkey
1 apple, chopped
1 yellow onion, chopped
4 cloves of garlic, minced
1 tsp dried rosemary
1 tsp curry powder
2 eggs
shredded cheddar (optional)
salt and pepper to taste
coconut oil spray

Slice your butternut in half lengthwise, scoop out the seeds (reserve to roast!), place the squash halves cut-side down on a baking sheet, and bake for 30-40 minutes at 400*, or until the squash is soft when you pierce it with a fork.

In the meantime, take the biggest skillet you have, coat it with coconut oil spray (my most recent obsession...it's supposed to be better for you than canola oil), and sauté the apple, onion, and garlic for 3-5 minutes. Add the ground turkey, rosemary, curry, salt and pepper, and sauté until the turkey is cooked through.

Once the squash is baked, take it out of the oven and let it cool for a few minutes, then scoop the squash out of its peel and mix it into the pan of turkey.

In a small bowl, whisk the two eggs together and then stir them into the squash and turkey mixture so everything is combined.

Reduce the oven temperature to 350*, transfer your casserole mixture into an 8x8" glass baking dish coated in coconut oil spray, top with cheese (optional), and bake for 25 minutes.



Sprinkle with roasted seeds, serve with a green salad and enjoy! I drizzled some Cholula hot sauce on mine :)

[Serves 4, each serving: 1 green, 1 red, 1/4 purple on the 21 Day Fix (add 1/2 blue for cheese)]

xo Anna

french toast oatmeal || two ways

Oatmeal is hands down one of my favorite breakfasts. I could eat it every single day and be a happy camper, and if you think you aren't a fan, you just haven't tried Anna-style oats. However, oatmeal on its own is never enough to keep me full for longer than an hour or two so I'm always looking for ways to soup it up and add some extra volume and protein.

Recently I've been adding eggs right into the pot. I know, I know, it sounds weird and kind of disgusting, but hang with me! I started with whisking in two egg whites while the oats were cooking, but now I am adding whole eggs, yolk and all. I swear it makes the oatmeal taste like French toast! And the extra protein and healthy fat will keep you full much longer. It's really important to eat protein at breakfast so your blood sugar doesn't crash from the typical carb-heavy breakfasts we're so fond of.

This recipe is very customizable and you can spin it in any flavor combination that strikes your fancy! Pumpkin French Toast is next on my list...

Here's the basic recipe:

French Toast Oatmeal

serves 1

1/3 cup old fashioned oats

2/3 cup water

1 tsp cinnamon

1 tsp vanilla

1/2 tsp almond extract (optional)

2 eggs

Bring the water to boil in a small pot. Add the oats, cinnamon, and any additional spices. Cook the oats for 2-3 minutes, until about 80% of the water is absorbed. Stir in the vanilla, and then whisk in the eggs, breaking the yolks. Continuously stir the oat/egg mixture until eggs have solidified and are incorporated into the oatmeal, and all liquid has been absorbed.

Top with maple syrup and fruit!

Strawberry French Toast Oatmeal
Top with fresh or microwaved frozen strawberries and maple syrup!

Banana Cinnamon French Toast Oatmeal

Top with 1/2 sliced banana and extra cinnamon and nutmeg.

[These recipes count as 1 yellow, 1 red, and 1 purple on the 21 Day Fix!]

Are you an oatmeal person? Let me know if you try these recipes, I'd love to hear what you think!

xo Anna

Chicken and White Bean Chili

One of my favorite fall and winter comfort foods is CHILI! There are so many fun and delicious variations you can concoct, and it's such a filling and healthy complete meal in a bowl. Make a big batch every week and you're set for lunch and weeknight dinners. Happiness is having a big batch of leftover chili marinating in the fridge.

This week's version is a little bit non-traditional but crazy delicious! It cooks up in one pot (hello easy clean up), or you can dump everything in the crockpot and let it cook on low all day.

Chicken and White Bean Chili

Makes approx 6 servings

Ingredients

-1 T olive oil
-1 package chicken breasts
-1 yellow onion, chopped
-2 bell peppers, chopped
-4 garlic cloves, minced
-1 14 oz can diced tomatoes with green chiles (Rotel)
-1 28 oz can diced tomatoes
-2 cans white beans
-4 c low sodium chicken or veggie broth
-1 tsp curry powder
-1/2 tsp onion powder
-1/2 tsp garlic powder
-1 tsp Mrs Dash Chipotle seasoning (or a few sprinkles of red pepper flakes)
-salt and pepper to taste
-1 heaping T corn starch

In a large Dutch oven or pot, heat the olive oil and cook the chicken until almost done, seasoning with salt, pepper, and Mrs. Dash. Add the onion, bell peppers, garlic cloves, and sautee 3-4 minutes, until veggies start to soften. Add the diced tomatoes, beans, broth, and seasonings and simmer until heated through (the longer the better!). Dissolve corn starch in 1/4 c cold water, then slowly whisk into the chili. Stir and simmer until the chili thickens slightly.

Serve with cilantro, lime, and your favorite toppings! Bacon, cheese, and a dollop of plain Greek yogurt or sour cream would also be delicious.

[21 Day Fix: 1 cup serving = 1 yellow, 1/2 red, 1 green]

How to combine the 21 Day Fix with Tone It Up

This post is for my fellow health and fitness girls! It's been brewing in my head all week, and I've been putting it off because it's something I care about SO much right now, and I have been intimidating myself with the concept of getting all my thoughts out of my head and onto paper. Er, screen. 

Lately I've been following two healthy eating plans and I love them both. I don't have to count calories, I eat treats without feeling guilty, I have tons of energy (like, Ben is kind of scared of my energy), I am never hungry, and I am in the best shape of my life. I've struggled with body image and self esteem since I was in 7th grade, and to finally have reached this point of confidence and be able to eat intuitively, with just enough structure to keep me sane without having to obsess, is an incredible feeling and I can't keep it to myself!!

I have been on-and-off following the Tone It Up nutrition plan since last August (which I talked about here), and have been also following the 21 Day Fix portion control system ever since I finished the program in March (you can read all about that experience here!) 

Full disclosure: I am not compensated in any way for promoting Tone It Up, but you can purchase the 21 Day Fix through me and I will personally coach you through it! 

I don't really use the portion control containers anymore since I'm now able to eyeball my portion sizes, but I've been eating my allotted number of "containers" (e.g. fruit, veggies, carbs, fat, protein) every day to make sure I'm getting the perfect combination of protein, carbs, and fats. I love the 21 Day Fix container system because you can eat whatever you want (mainly healthy food but treats too!) as long as it fits into your portions, so it's really easy to adapt to the TIU plan!

What's the difference between Tone It Up and the 21 Day Fix?

In one sentence, I would say that the Tone It Up nutrition plan is a healthy lifestyle diet focused on changing your life for the long haul, and the 21 Day Fix is a fitness and nutrition program for short-term results that teaches you portion control and workout habits you can incorporate into the rest of your life. 

The TIU plan is $150 and you get a set of digital files with the "rules" and hundreds of recipes, and you can access workout plans for free at www.toneitup.com. If you share your meals and workouts on social media you get the support of thousands of other women who are also TIU plan members.

The 21 Day Fix is $160 and comes with a nutrition guide, portion control containers, Shakeology, and a different 30 minute workout for every day of the week. You get to participate in a small, private motivational Challenge Group (led by yours truly!) for accountability and support.

Yes, you have to shell out some cash. But you are investing in your health, and although it seems like a lot of money at first, the value you receive from purchasing either program is in my opinion worth so much more. Plus you will probably save on your grocery bill from all your meal planning!

Six months of following the Tone It Up nutrition plan and sticking to a daily workout routine with the support of the Instagram community whipped me into pretty good shape, but let's face it. It's easy to get off track and go down the delicious yet guilt-ridden slippery slope of comfort food, and after this horrible winter full of pizza, pasta, and Polar Vortex Happy Juice (yup that's what I call wine...) I was looking for a way to really take it up a notch and actually see results from all my workouts. My friend Deidre (who I actually met through Tone It Up), promised me that the 21 Day Fix would do the trick! AND IT DID. 

The 21 Day Fix was literally a game changer for me in my health and fitness journey. I gained so much strength and muscle tone in just three weeks from following the eating plan and ONLY working out for 30 minutes a day! I feel re-committed to the TIU nutrition plan as well, because I discovered that consistency and buckling down on your nutrition even for a short period of time will get you results, especially if you've been sitting in a "healthy living plateau" for months! You just need to make small changes to shock your body!

I've been running Challenge Groups on Facebook twice a month for other women who are doing the Fix. These Challenge Groups are small and private accountability and support communities and I have TIU girls in almost every group. We've been having a blast and everyone is seeing amazing results! 

The two big questions I've been getting lately from my TIU girls are:

"Can I do Tone It Up and the 21 Day Fix together?"

and "Can I do the 21 Day Fix and still do the Bikini Series?"

The answer to both these questions is a big ginormous YES! 

If you are currently a Tone It Up girl who has been feeling lost, plateaued, or just wants an extra level of accountability, the 21 Day Fix might be perfect for you!

(Some of my Tone It Up + 21 Day Fix approved meals)

Why the 21 Day Fix and the Tone It Up nutrition plan are AWESOME together:

-The TIU nutrition plan tells you what types of food to eat at certain times of day, and the 21 Day Fix tells you how much! The 21DF fills in the gaps of the TIU plan--it's like the missing link. With the 21DF you will automatically be hitting your perfect calorie range and macros based on your personal goals, whether they are to lose weight or gain lean muscle! 

-If you are on the TIU plan, you already have a strong nutritional baseline, which makes the 21 Day Fix a lot easier! You also have an enormous database of clean, healthy recipes that are 21DF approved. Basically all TIU recipes are 21DF friendly!

-The TIU community is amazing, but the small group atmosphere of the 21DF Challenge Groups adds a more personal dimension. My favorite part of running Challenge Groups is building deeper relationships with other likeminded women who are a positive influence on my life. We also keep each other on track with the TIU plan and Bikini Series while we're at it :) 

-The 21 Day Fix adds structure into your day, helping to eliminate mindless snacking and cravings. For me, it's hard to stick to the TIU plan perfectly, but the 21 Day Fix adds an extra layer of motivation and structure. Fuel and nourish your body with quality, nutrient dense whole foods and you will have more energy, feel lighter, and fall in love with your body because no matter what it looks like you know you are treating it the best possible way you can!

-You can easily switch out the 21DF workouts for the Bikini Series workouts, or mix it up and add the 21DF workouts into your normal routine! The 21 Day Fix workouts were designed to complement the portion control component and help fitness beginners establish a daily workout routine. However, Tone It Up girls are already fitness rockstars! As long as you are working out for at least 30 minutes a day, pushing yourself to the max, keeping consistent, spending each day on a different body part, and incorporating an active rest day of stretching and yoga, you will get the same results on the 21 Day Fix. Plus, you know that you will be meeting your highest potential because your nutrition will be on point just like your workouts!

(How I track my 21 Day Fix containers at each meal)

Let's face it: anyone can follow a fitness routine, especially if it's only 30 minutes a day. It's the other 23.5 hours of the day that make or break your results. Tone it Up and the 21 Day Fix are perfect complements to each other, and work together seamlessly to teach you how to establish and maintain a healthy relationship with food. You will learn how to keep on track for life, beyond the 8 week Bikini Series Challenge or 21 days.

Here's what some of my TIU/21DF challengers had to say: 

"The 21 Day Fix is a perfect companion for the Tone it Up Nutrition Plan. It's great for people who need structure and more specifics on portion sizes. Also, the small challenge groups really keep you motivated in addition to the Tone it Up community. The 21 Day Fix is also good for those who have reached a plateau. It will definitely get you over the hump!" -Hannah 
"I think its a really easy transition into the 21 day fix because we are so used to eating clean. It helps you see how much of something you should be eating, which I think is important. Both for those who eat too little or too much .. sadly too much of anything is not good for us ha. But, overall, I like how it got me off of relying on bars such as luna or kind for a meal throughout the day. i realized that after the fix I am capable of eating something healthy and non processed. Yes, bars and things of that sort are great when I am running around doing 80 things at once, but if I plan my meals out and try to stick with it, I find myself not relying on the bars as much." -Christina

How is Shakeology different from Perfect Fit Protein?

Again, I get no compensation for recommending Perfect Fit, but I do for ShakeO! I love and use them both!

I am literally addicted to Shakeology. I drink it everyday and it is a critical part of the 21 Day Fix, and also a great addition to a healthy active lifestyle! ShakeO is a complete meal replacement shake, which includes superfoods, phytonutrients, vitamins and enzymes, pre/pro-biotics as well as protein. It comes in 6 flavors, four have whey protein and two are vegan with brown rice protein. It blends up like a milkshake and I haven't ever tasted a protein powder that comes close. Perfect Fit is a straight-up clean vegan protein powder sold by Tone It Up. Personally, I am not a huge fan of the taste and chalky texture of Perfect Fit in smoothies, but I use it as a replacement for flour to make protein pancakes and waffles that keep me full all morning! I have Shakeology for my morning snack every day, and have a Perfect Fit pancake about twice a week for breakfast. 

ShakeO!

Perfect Fit tropical waffle

So...that basically sums it up!

I hope you've been able to gain a better understanding about what it is that I "do!" Yes, I am obsessed with eating healthy, but I still make sure to get in my splurge night every week. Last night I ate pizza, two glasses of wine, and a huge bowl of froyo and enjoyed every bite guilt-free, because this morning I got right back on track!

If you want to chat more about either Tone It Up or the 21 Day Fix, I would LOVE to answer your questions! You can shoot me an email at annikalikes@gmail.com.

And if you are interested in applying to my next 21 Day Fix Challenge Group, CLICK HERE! I want to help you reach your goals and be a happy, healthy, strong, and confident version of your BEST self! This is your year!

Love,
Anna

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!

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!

what is the 21 day fix?

This is part one in my 21 Day Fix series!

Part Two - Week 1 Review

Part Three - FAQ

Part Four - Final Results

I recently became a health and fitness coach, which means I am going to motivate people (you??) to reach their fitness goals and gain self confidence through fun in-home fitness programs! I LOVE IN-HOME FITNESS PROGRAMS. And eating healthy food. And sharing my tips and tricks. Basically, this job was made for me.

When you purchase a program from me, you gain my constant support and motivation for as long as you need it. I want to help you create a healthy lifestyle and empower you to chase your dreams! I'm really excited about this opportunity, and REALLY REALLY excited about the first program I'm doing, the 21 Day Fix.

You might be hearing about the 21 Day Fix, or maybe have seen a picture of fun little brightly colored tupperware containers floating around Pinterest. Today I officially started the program, and I'm planning to blog my way through the experience and also share the results of the women who are participating in my March Challenge Group. I can already tell this program is going to change so many lives!

What is the 21 Day Fix?

It's a brand new (and ridiculously popular) 21-day program that focuses on simple portion control and 30-minute workouts that anyone can do. It's marketed as a simple, fast weight loss system, with no counting calories, carbs, or points! The program was just released last month and has been on back-order ever since because everybody wants in. The transformations from the test groups have been INCREDIBLE and I can't wait to see the results of the ladies in my March Challenge Group who are doing the Fix with me!

Here's the fancy promo video if you want to see the whole shebang.

Who is it for?

Honestly, anyone!! Whether you're a fitness beginner or workout every single day, whether you have 50+ lbs to lose or just want to tone up.

The program is specifically targeted for people who:
-don't want to make a long term commitment
-want to take control of their eating but don't know where to start
-have super busy lifestyles
-want to learn what healthy portions really look like
-are new to fitness, dieting, and weight loss
-don't like "off-limits" diet plans, or deprivation
(I mean, that basically describes what everyone wants, right?)

What's included?

-7 color-coded portion control containers (my co-workers are already obsessed with my cute "tiny tupperware")
-Six 30-minute workouts you can do in your living room (with modifications for ALL fitness levels! Yes, from absolute beginner to advanced!)
-A day by day eating plan and workout guide that outlines exactly how much food to eat each day
-A few more surprise bonus items
-The constant support, advice, motivation of ME as your coach :) The best part, if I do say so myself...

How does it work?

-The eating plan shows you how to use the portion control containers
-Put whatever foods you like in the designated container, and if it fits you can eat it!
-Do one 30 minute at-home workout per day according to the Fitness Guide
-Purchase the program as a "Challenge Pack" to join my Challenge Group for accountability and support, so no matter where you live you will have a fitness buddy (or 8!)

With a Challenge Pack, you also get a delicious superfood and protein shake called Shakeology. I will talk more on ShakeO later!

What is a Challenge Group?

Every single month I am going to run a private, exclusive Facebook group for anyone who wants to try the 21 Day Fix and keep themselves accountable. You will receive my daily encouragement and advice, support and friendship from your fellow challengers, and most of all we will have fun and empower each other! BOOM!

What are my 21 Day Fix goals?

Even though it's marketed as a weight loss program, I am not doing the 21 Day Fix to lose weight. I want to burn off my last layer of winter squish and replace it with toned and lean muscle! I also want to learn how to manage my portion sizes, and get to know the program first hand so I can offer the best support to my Challengers! Oh and I am for sure creating delicious 21DF-approved recipes and meal plans to share with my Challenge Groups :)

Day One is officially done for me! Here are a few snapshots of everything I ate on the nutrition plan:

 Chocolate banana shake and coffee, pineapple/oat/yogurt/pb mess, tuna salad, bell pepper and almonds

Braised chicken, smoked paprika lentils, sautéed spinach

You get to eat SO MUCH FOOD on this plan!! And YES you can eat treats, wine, and go out to restaurants! The focus is on filling your body with nutrient-dense healthy foods like lean protein, complex carbs, healthy fats, and lots of fruit and veggies. You will have so much energy when you eat this way. It's so easy to implement into your life, and I am so excited to see everyone's results!

Next Monday I'll do a Week 1 re-cap post, update on my progress (and the progress of the ladies in my March Challenge Group), and share my first week's meal plan with you!

Do you want to get in better shape but don't know where to start? I would be absolutely thrilled to add you to my next Challenge Group! CLICK HERE to apply!

Want more info? Email me at annamarialocke@gmail.com!