weekly meal plan || January 25

Here's what we have on the menu this week! I'm going into week SEVEN (out of eight!) of my Insanity Max 30 program so I'm trying to cut out the extra wine and snacks to maximize my results :)

You can read more about my meal planning strategies here! Ben and I have started a Sunday routine of going grocery shopping right after church since we're already out and about. I love stocking up on all our food in one trip, it makes the rest of the week run a lot more smoothly.

Breakfast
Eggs + Toast + Fruit
Oatmeal + Fruit
Protein Pancakes

Lunch

Dinner leftovers

Salad with chicken or tuna

Dinner

Almond butter chicken satay + brown rice and cucumber salad 

Grilled shrimp and grapefruit salad + noodles for Ben

Chipotle turkey chili with lentils

Roasted veggies and pork medallions

Snacks

Shakeology

Apple + nut butter

Almonds

Veggies and hummus

Hard boiled eggs

What's on your menu this week?

Insanity Max 30 meal plan

I’m officially starting week six of Insanity Max 30, and even though I’ve been killing the workouts and seeing some great results so far, I must admit that I haven’t been really focused or disciplined with my nutrition since before the holidays. The meal plan that comes with Insanity Max 30 is amazing and I haven’t been giving it enough credit. It’s very similar to the 21 Day Fix in that it’s focused on portion control instead of calorie counting, and it really takes all the guesswork out of “clean eating.” Based on your weight, you’re assigned a certain number of portions each day of the basic food groups: protein, veggies, fruit, healthy fats, and carbs. You can use the fun color coded containers, but you also get measurements in cups and tablespoons which is really convenient!

Confession. I’ve been loosely following the nutrition plan, but I haven’t really fully committed because I’ve been full of excuses. First the holidays, then the freezing weather, and I’ve been lazy. Since New Year’s I’ve been eating almost 100% whole foods and have eliminated all processed food and added sugar from my diet, but I’ve been drinking way too much wine and I know I’ve been eating too much. Yes, you can definitely over-eat healthy food! What you eat has a much greater impact on your body than working out, and you honestly can’t “out-exercise a bad diet,” so it’s time for me to eliminate my dumb excuses and get serious! Yes I am torching tons of calories every day, but that doesn’t mean I have the green light to eat like Michael Phelps. I know this program has amazing potential to completely transform my body and I want to live up to that potential and not ruin all my hard work with mindless choices. I only have 3 weeks left, so I’m going to be dialing in on my meal planning and nutrition so I can feel energized and amazing. This does not mean deprivation, it just means focus and intention! No more boredom snacking, wine just because the bottle’s open, or extra bites here and there when I’m not truly hungry. I’ve committed to making 2015 the year I stop holding myself back! #noexcuses

I'm using myself as my own motivation!

HOW I MEAL PLAN

Every Saturday or Sunday, I go through my stash of cooking magazines, cookbooks, and Pinterest and plan out what we’re going to eat for the week. I put together a grocery list as I select recipes and we stock up on all our groceries on Sunday. We buy 85% of our food at Aldi (I’m obsessed), and the rest at Jewel or Trader Joe’s. Ben and I both love food, so we do our best to stick to a “budget” but let’s be real, food is where we do our biggest spending because I looooove trying new recipes and new fun impulse buys. Eeek! Aldi saves us, but we still usually end up spending $100-$120/week on groceries for the two of us, and then go out at least once or twice a week for Chipotle and a date night restaurant. I know this isn’t too bad, but I also know we can do better. We do most of our cooking at home and make our own lunches, but living in Chicago around so many amazing restaurants makes it really easy to spend money!

Love Aldi so much!

DINNER
I start by thinking of 3-4 dinner ideas for the week. Between Ben and me, this is usually enough to get us through with leftovers and we go out on Fridays for “date night.” I follow the Tone It Up meal structure, which means I keep my carbs to the first half of the day so dinner is usually lean protein and veggies with a healthy fat. I’ll usually make a side of brown rice, pasta, or add some carbs for Ben and my lunch leftovers. Sometimes I’ll have a starch like beans, sweet potatoes, and the occasional whole grain, but I’ve eliminated processed carbs (bread, pasta) at dinner because I’ve discovered sticking to “lean, clean and green” really does help me wake up in the morning feeling lighter and leaner. I’m not depriving myself because if I really want bread I’ll eat the damn bread and definitely make room for treat meals or drinks at least a couple nights a week, but I eat to feel good and that’s how I make my decisions! I’ve been able to achieve a balance that keeps me sane and feeling great.

BREAKFAST
I’m a creature of habit when it comes to breakfast and lunch, and I’ll go through a phase where I eat the same thing every single day all week. My breakfast rotation is usually either oatmeal, protein pancakes, or occasionally eggs. Usually oatmeal. I prefer sweet over savory in the morning and eat a huge breakfast because it’s my favorite meal of the day and morning is when my metabolism seems to be cranking at the highest levels so I’m starving. There are a lot of people who swear by the Paleo diet and preach the elimination of all whole grains, but I’ve discovered that for me, physically and emotionally I function best with some carbs in the morning and a huge bowl of oatmeal makes me freaking happy. Don’t cut out foods just because people “say so.”

LUNCH
Lunch is usually a giant salad I eat in a serving dish sized bowl, topped with leftover chicken or a can of tuna. I love mixing tuna with mustard or Greek yogurt to make “tuna salad,” and loading up my salad with as many veggies and toppings as I can. I also like to add a couple tablespoons of healthy fats like a sprinkle of cheese (feta or goat cheese), nuts, olives, or chopped avocado. I shake up my own salad dressings from olive oil, vinegar or lemon, a squirt of Dijon, some herbs, and sometimes a sweetener like honey or maple syrup. Chopped apples are good too! I always eat an apple and PB for lunch dessert because I have a huge sweet tooth and this kills my sugar cravings.

SNACKS
On top of my three main meals I always eat a morning and an afternoon snack. In the morning this is usually Shakeology blended with unsweetened almond milk, ice, and occasionally frozen banana, which I have after I workout. My afternoon snack is usually veggies, hummus, and almonds. Again, this fits with the TIU meal structure of keeping fruits and sugars in the morning, and veggies and healthy fats in the afternoon to maintain your blood sugar an energy levels and it works for me! Sometimes I’ll have Shakeology in the afternoon because that’s when my energy dips and Shakeo will rev me back up and keep me full until dinner. The pre-dinner hour around 4-5 pm is when I turn into a bottomless snacky pit if I’m not careful!

THIS WEEK’S MEAL PLAN

Here’s what I’ve got on the line up for this week!

Follow me on Facebook and Instagram for daily updates and recipes.

Breakfast
Eggs + Toast + Fruit
Oatmeal + Fruit
Protein Pancakes


Lunch
Dinner leftovers
Salad with tuna or chicken


Dinner
White bean and sausage cassoulet
Asian turkey wraps
Grilled steak and fajita veggies
Leftovers
Date night


Snacks
Shakeology
Apple + PB
Veggies and hummus


Do you meal plan, or do you take things day by day?

xo Anna

p.s. How to combine the 21 Day Fix with the Tone It Up plan + a recipe for French Toast Oatmeal

how Insanity Max:30 changed my life (confessions of a Shaun T fangirl)

(me in 2006 vs. today)

Shaun T’s latest crazy at-home workout program, Insanity Max:30, launched last December and I ordered it on a whim. I had no idea what I was in for. 

This is a 60 day program divided into two months, and I just finished month one. In the last week I’ve been noticing that yes, I’ve gained a lot of muscle, but there’s also a very deep and profound shift happening inside of me that’s making me feel vulnerable yet empowered at the same time. For the first time in my life, I’m starting to feel like an athlete both physically and mentally. I’m gaining a sense of confidence in all that I do, and I’m slowly starting to embrace the sides of myself I’ve kept hidden and suppressed for so long because they are connected to feelings of inadequacy and shame. Well, I’m experiencing this overpowering compulsion to finally unleash my heart and story, and so that’s what I want to talk about today.

It's official. Shaun T and his crazy workout program are changing my life.

Settle in, grab a latte (or glass of wine, since as I type this it's 5 o'clock on #winenotwednesday), and come along for the ride.

THE BACKSTORY

Growing up, I was a sedentary bookworm. My dad is a competitive runner, so I was used to waking up at the buttcrack of dawn on Saturday mornings in the summer to drive to some obscure town in the middle of Illinois and watch him compete (and win). For a few years in early elementary school, my siblings and I even did a kids’ race series hosted by his running club and a local hospital. I associate this brief phase with memories of struggling around a quarter mile track on hot and humid summer evenings, amassing a fluttering collection of brightly colored participation ribbons, drinking icy half frozen plastic cups of hospital juice, and eating delicious cookies at the finish line. The snickerdoodles were my favorite. I hated running.

I always ended up walking the mile in PE class, while my classmates whizzed by and lapped me. I easily earned straight A’s all the way through 12th grade, with the exception of gym class. Sports just weren’t my thing, and I didn’t think I cared. I was happiest when I could get lost in a book for hours. I loved drawing, making paper dolls with my sister, and creating maps and imaginary worlds for our toys and stuffed animals. I felt inspired and free tromping around in the woods behind our house with the neighbor girls, embarking on made up quests and adventures.

In 5th grade, we did an assignment where we wrote our own “Got Milk?” ads. We were supposed to tell a story about something we love to do, and how milk helps us do it (yeah, it was the 90’s). Everyone in the class talked about their favorite sport, because 5th grade was the first year we were able to participate in extracurricular activities, but I didn’t do any sports, so I talked about how I loved to read. This sounds really inconsequential, but that was the first time I remember ever feeling shame for not being “like the other kids.”

I made it through junior high and into high school with minor psycho/emotional damage considering the trials of adolescence, and in high school settled into my clique of talented honors students. I had lots of friends, and many of them are still in my life to this day. I was definitely happy, but I was always obsessed with how I looked and stressed about not feeling “pretty” or “skinny” enough, although I never considered that I could do anything to change how I felt except spending extra time putting makeup on in the mornings.

THE TURNING POINT

I very slowly and gradually discovered Pilates, workout DVDs, and power walking which turned into jogging. By the time I entered college, “working out” was something I did occasionally when I was motivated to hit the gym, but I was more interested in figuring out what I was doing, making friends, being accepted, and surviving Cell Bio. I was far from your typical party girl, but I did go out and partake in the drinking/Taco Bell combo occasionally, as well as the unlimited Whitey’s ice cream that was served in the cafeteria. (If you’re from the Quad Cities, you know what I’m talking about…). Our campus at Augustana is built into the Mississippi River Valley so it’s extremely hilly and I was more active than I’d ever been before, but I also ended up gaining the typical Freshman 15 and continued to obsess about my body image and weight.

(Me in the center, spring of my freshman year, 2006)

(The fam! Summer 2006.)

I hit a tipping point while I was home for Christmas break during my sophomore year. I distinctly remember stepping on my parents’ scale and seeing 149 flash back at me. I’m 5’6” so I wasn't "overweight" by any means, but it felt and looked unhealthy to me. I was extremely unhappy in my own skin and knew that I needed to do something about it, so as soon as I got back to school I started slowly and gradually working out more often and paying attention to what I ate. I ended up making friends with some girls on the XC and track team and we became roommates junior year, while I was also dating Ben. He was a pole vaulter, so I ended up hanging out with the track people a lot. Augie is a D3 school, so even though our track team was one of the best in the division, really anyone could join and participate and guess what? This girl who walked the mile her entire life ended up running collegiate XC and track. 

(Spring 2008. I love this photo! I look fierce, right? But notice how no one is cheering me on, because my relay team was always the last on the track and didn't matter...)

I liked the team aspect and practices, but what I never admitted to anyone was how much of an imposter I felt. I wasn't ready to completely redefine myself as a college athlete among all these REAL athletes who had been doing sports their whole lives, and my body wasn’t used to running every single day so I ended up injuring myself every season. The overtraining never allowed me to really improve my endurance or times, so I always finished in the last few places at every meet. This experience was probably ultimately good for me in the "school of hard knocks" way, but it was my first taste of complete and utter failure, and it made me feel so small and alone, like I was letting myself down as well as the team, my coach, Ben, and my dad. Every time I finished last, or next to last, or couldn't keep up at practice, it was a reminder that I wasn't good enough.

On the upside, the benefit of all that running was that my pounds melted away, and even though I never completely overcame my negative body-image issues, I did feel beautiful and loved seeing baby muscles develop in my legs and abs. Health and fitness has been a major part of my life ever since then.

WHERE I’M AT TODAY

It took me up until just one year ago to "come out" of my secret fitness closet and publicly admit that I was into healthy living. Since then I've completely embraced my new identity and have even made it into a career. Working out is a regular part of my life and I feel completely comfortable at the gym, or heading out for a 3-4 mile run. It’s ironic, but I’m now a lot faster than I ever was in college even though I’m not training for speed and only run occasionally for fun. I don’t need any motivation because I work out for the way it makes me feel and I’m definitely in great shape. HOWEVER. I am afraid to really push myself or set particular fitness goals, because I’m still dealing with that damn athlete imposter syndrome. Yeah, it’s ridiculous. I'm seen as a publicly inspirational figure and I am still working on accepting myself.

Every time I come closer to surpassing my own limits I end up falling back into my “comfort zone,” and living in a comfy plateau because I’ve finally reached my happy weight and am completely confident with my body. This is fine, until I start to feel a nagging voice in the back of my head saying “you can do more.” Every day I tell the women in my accountability Bootcamps that they’re worth it. They deserve happiness and confidence. They push themselves every single day and are so driven.

So I bought Insanity Max:30 because I finally decided that I needed to start pushing myself too and I wanted to see what I’m truly capable of when I face my biggest fears and harshest critic--myself.

WHAT I’VE LEARNED FROM SHAUN T

Ok first of all, I had no idea how incredible Shaun T is as a person. The premise of Max:30 is that you push yourself to your limits. Here's a sneak peek of the workouts if you're interested--the moves aren't complicated and you only use your bodyweight, but they are relentless.

It’s easy to “hold back” when you’re working out because our instincts want us to be able to endure and save our energy, but Shaun T pushes against those instincts. 

Every time I press play on a Max:30 workout I feel that same gut fear/excitement/terror/determination I used to experience right before a track meet or XC race. I know that I’m going to have to push myself to my physical AND mental limits, and I know it’s going to not only be physically painful but also emotionally painful if I let my mind win. When I'm in the middle of the workout I'm going to feel that same desperate and trapped feeling, almost like an animal trapped in a corner with no way out. The only way out is through.

YOU VS. YOU

Each workout is a fight between your body and mind. The old you against the new you that you’re working to uncover. Sometimes you let your body win, when you’ve pushed to your physical limit. You have to be able to recognize where that limit is so you don’t injure yourself. It’s a lot easier to succumb to the mind, though. You can start the warm-up determined to push through and be strong, but when that second minute of squat jumps comes, it’s easy to lose focus and instinctively give up.

When I let my mental instincts win, I feel the same disappointment I used to feel when I gave up in a XC practice or race. It’s a feeling of shame. Of failure. of letting myself down.

Every single day when I put in that DVD, I’m forcing myself to face the potential of feeling the deepest level of self doubt and shame that I can experience. 

(via)

Every single day I have to overcome those old doubts and fears, and force myself to dig a little deeper.

Some days I’m focused, alert, mentally sharp enough to truly push myself to my physical limits and on those days I emerge victorious, feeling like I can do ANYTHING I want, capable of making all my secret dreams come true.

Most days I let myself down. But I keep going.

IT’S OK TO FAIL

The whole premise of Max:30 is that you push yourself to failure. You leave nothing behind and give it your all straight from the warm-up, because the whole POINT is to reach your limit and have to stop. You record your “max out time” every day, the minute and second that you first need to take a breather and rest. Every week you repeat the same workouts and you try to beat your previous max out time. It’s easy to get competitive with yourself, and extremely tempting to hold back a little so you can beat your time. But that’s cheating yourself of growth. Some weeks I add 2 minutes to my Max Out time, some weeks I’m sore or tired or mentally drained and I max out even sooner than I did before.

But ultimately your time doesn’t matter. All that matters is that you are fighting to give it your all.

“Every time I shoot a video, I fill my soul up with every struggle I’ve ever had, because I have to tap into mysle fto get you to understand. Like, that’s why I’m there for you. Thats why I tell people: I’m your biggest fan.” (Shaun T, interviewed for Men's Health)

You can’t control all aspects of your life, but you can control your body, your mind, and how you react to the world. Shaun is teaching me that if I can dig deep with my body, I can do that with my life.

I know for certain that I’ve been holding myself back ever since I quit my job last summer to “chase my dreams.” I’ve been battling with an insane and paralyzing amount of inner resistance, and I’ve been trying to work through it ever since. I know that I need to figure out WHY I’m holding myself back, and what exactly I’m afraid of, and I’m still not entirely sure.

When I read the Shaun T interview in this month's issue of Men’s Health (of course I had to pick up a copy when I saw he was on the cover!), there was a paragraph at the end of the article that made me literally gasp.

“Why do we hold back? Is it because we’re lazy? Or because we fear that if we crank it up, we won’t be able to sustain it? That we will, inevitably, disappoint ourselves?”

Yes, yes, and yes.

WHAT INSANITY MAX:30 HAS TAUGHT ME ABOUT LIFE

This might sound cheesy, but if you dare to commit to the program I think you’ll understand what I’m starting to realize. Insanity Max:30 is a metaphor for life.

Leave nothing behind.

You can't pace yourself--even when you don't know what's coming next, you need to push as hard as you can. It's not about if you fail, it's about when, and failure is the whole point because it's a signal that you did your best. No regrets.

The physical results of this program don't come for free, but they're more of a bonus side effect and just HAPPEN when you start to take action every single day to test your limits. Hmm, kind of like life.

This isn't the most impressive physical transformation you'll see floating around the internet, but I didn't intend to lose weight with this program. My goals were to gain muscle, lean down, and see what I'm capable of. Considering that there were two solid weeks of holiday dinners, cookies, and the equivalent of at least 5 bottles of wine in between these two photos I'm pretty impressed and I've definitely put on a significant amount of muscle! I'm drinking Shakeology every single day, I've been eating 100% clean (no processed foods or added sugar) since January 3rd, but I'm eating a lot and allowing myself wine on Wednesdays and weekends.

I've never felt better, on the inside and out.

I AM WORTHY. I am an athlete.

I am beautiful, strong, and perfectly imperfect. It’s ok to feel vulnerable, and we all struggle with feelings of shame and inadequacy.

I am taking a stand once and for all. I refuse to let myself be a barrier to my own potential.

I can’t believe I’m even posting all of this, but I know that my story will help inspire other women (you?) to take a chance on yourself. We have to acknowledge our deepest fears in order to break free and rise from them.

No matter where you are right now, what you’ve overcome, or what you’re still battling, know for certain that you are not alone in this fight. Do the best you can do, and know that you are enough.

Stay tuned for more details and reviews on Insanity Max:30!

If you have specific questions or are interested in ordering the program and joining my next Bootcamp, don't hesitate to shoot me an email at annamarialocke(at)gmail.com!

xo Anna

Introducing: Inspire Joy Bootcamps!

I'm so excited to officially launch my new Inspire Joy Bootcamps for 2015!

Since last February I've been hosting "challenge groups" and coaching women through fitness programs like the 21 Day Fix and PiYo, and over time (and 100 participants later!) I've slowly refined and revised the structure and format of my groups into an experience that is completely transformative.

I started feeling an energy shift in my December accountability group. The focus started to change from how many pounds and inches we could lose, to everything we can GAIN when you take a stand and make a commitment to yourself. The women in the group bonded as friends and sisters, and witnessed some incredible personal breakthroughs.

Once a month I will open a 21 day private accountability group through Facebook and create a positive, uplifting, and motivating community to help you reach your health and fitness goals.

My ultimate mission with these Bootcamps is to create welcoming, close-knit communities and life changing results factories. We start by learning how to make small, healthy adjustments in our daily routines, eliminate processed food and junk from our diets, nourish our bodies with wholesome real foods, and sweat every day with a fun at-home workout program that's guaranteed to deliver. 

Weight loss becomes a mere a side effect when you commit to these small positive changes.

A full immersive experience 

• You'll receive a fun world-class at home fitness program specifically tailored to YOU, a workout schedule, and a nutrition plan to help you establish a routine and set healthy habits you can maintain for long-term results. No more guesswork! Decide, commit, and succeed.

• Goal setting, personal development, and visioning tools to help you design your dream life.

• Daily support and check-ins via the community and social media to keep you on track when life throws temptation in your path!

• A recipe e-book chock full of delicious and family friendly meals and snacks.

• Meal planning strategies and spreadsheets to help you get organized.

• A delicious and energizing superfood and protein meal.

• My weekly Fit For Life check-in newsletter with helpful recipes, articles, and one-on-one email coaching.

• LIFETIME access to me, and a reserved spot in all future Bootcamps. I'm with you every step of the way until you've reached your goals.

You are ready if

• You're willing to make the effort to prioritize YOU. 

• You're not sure if you'll ever be able to lose the last 10, 25, 45 pounds.

• You’ve recently stepped on the scale and have felt ashamed or frustrated with the number reflected.

• You know deep down that you're worth more.

• You're a yo-yo “dieter” who struggles with consistency and you want to finally break the cycle and find a deprivation-free lifestyle that WORKS.

• You want to LOVE your body instead of feeling “gross” or disappointed.

• You want to finally fit back into that pair of skinny jeans or special dress lurking in the back of your closet (I know it’s there!!).

• You have a special trip or event coming up and want to OWN it.

• You want to find a lifestyle that is sustainable, not a short term “quick fix.”

• You DON’T want to deprive yourself of the fun in life, but also don’t want to feel guilty or regretful next time you go out for wine night with the girls, or eat a burger or piece of cake.

• You finally want to get organized and learn how to meal plan.

• You don’t want to feel alone in your journey to be healthier, or are afraid of being ostracized or judged by your friends and family.

• You have NO IDEA where to start, but you know something needs to happen.

• You need accountability to stay on track, and love being part of a smal, positive, supportive, community of women who will get you and uplift you.

Come as you are!
We’re not perfect, but we’re real women, battling real challenges. In community there is power and strength. We triumph over the day-to-day. We celebrate small victories, lift each other up when life gets hard or scary, and never give up on our future dreams no matter how far away they may seem.

Take a chance on yourself! Believe you are worthy of happiness, and capable of creating it. You are not alone.

You’re not falling off the wagon ever again. You were put on this earth to be happy, confident, and radiant, and I want to help you find that woman you were designed to be. You’re already beautiful--start believing it.

Enrollment process

I'm only accepting a small number of new clients every month. I want to make sure that our personalities "click" before we enter each others' lives,  and I want to be sure that you're truly ready to immerse yourself in this experience. I pour my heart and soul into these groups, and you need to be able to match my level of commitment! 

We will start by getting to know each other over email, and then schedule a 15 minute phone consultation if needed to dig deep into your goals.

Finally, I'll help you decide on a program that's best suited to your lifestyle, schedule, and needs so you can be sure you'll be able to stick with it and see results!

Once you're an Inspire Joy Bootcamp member, you'll have a spot reserved just for you in all future Bootcamps if you wish, and you'll receive my one-on-one support via email and social media for as long as you need me!

Investment

For entry into your first Inspire Joy Bootcamp (and a guaranteed spot in all future groups) you'll invest in a complete health and fitness package that comes with a workout program, nutrition guide, and a 30 day supply of a delicious superfood meal replacement smoothie, Shakeology. 

Packages begin at $160.

Transformations

Let's start writing YOUR success story today!

Click here to read more about my experiences as an independent Team Beachbody coach!

Kayla Itsines Bikini Body Guide Review

Trying out new at-home workout programs has been one of my favorite things ever since I took a "personal fitness" gym class in high school and discovered Pilates and step aerobics. I had been a completely sedentary bookworm my whole life until that point, and I was so surprised to discover that exercise could be FUN, not torture! And now I've made it my job, haha. It's funny how life works, isn't it?

I love mixing up my routine so I don't get bored, and I LOVE challenging myself with tough circuits that push me to my max. I also love being able to work out from home, because let's face it, sometimes I don't have the time or mental energy to get my booty to the gym.

Are you the same way?

If you follow any active living Instagram accounts, you might have seen this Kayla Itsines Bikini Body Guide (BBG) program making the rounds on social media. Kayla is a personal trainer out of Australia who is transforming women on the inside and out with her intense 12-week circuit training program. After hearing so many of my Instagram friends rave about these workouts, I decided to look into the program a bit more. I like Kayla's philosophy on healthy living, because her goal is to help women gain confidence and inner strength by challenging themselves with hard workouts and fueling their bodies with clean, healthy foods. She promotes an active and healthy LIFESTYLE, not a quick fix or crash diet, which is something I'm definitely on board with.

On her website, there are three circuits you can download for free and try before you buy, which I definitely recommend if you're thinking about the BBG. I'm a sucker for freebies so I downloaded them, did all three circuits (one for lower body, abs, and arms) and loved them enough to drop $60 for the complete workout guide because I knew it would be worth it for me.

1. Circuits are my absolute favorite style of workout
2. I have enough inner motivation to push myself without a video or class
3. I'm motivated by a challenge

4. My goal was to mix it up and keep myself excited about my workouts

Done!

(Kayla also offers a nutrition guide, but since I've been doing my own research on clean eating for almost six years, am a member of the Tone It Up nutrition plan, and am obsessed with the 21 Day Fix, I have a good grasp on how to eat to fuel myself so I didn't purchase it.)

I'm proud to say that I stuck with the program the full 12 weeks and just finished it up on Tuesday! You get three circuits per week, and I completed all except two of them while I was traveling during my wedding craziness in September. Kayla also recommends doing low impact steady state cardio (LISS) a few times a week, which basically means powerwalking. Once you make it to the second half of the program, you can incorporate high intensity interval training (HIIT), aka sprints.

(post Week 10 Lower Body--you will torch calories and SPARKLE with sweat!)

I didn't keep track of my LISS and HIITs, but I did make it a point to take at least one powerwalk every week, plus I threw in the 21 Day Fix workouts, running, spin class, and the occasional Tone It Up circuit. Overall I work out for 30-60 minutes, 5-6 days/week and take 1-2 days as COMPLETE rest days (no walking, no yoga).

Here's how it works, and a sneak peek of the free workouts!

If you can do the program with a friend in real life, it helps SO much. This was my favorite circuit, lower body when I visited my friend Kaite in Wisconsin! 

FAQ

How did you not give up?! What are your tips for staying on track?

I didn't give up because of my personality. I'm an "all or nothing" girl, and if I'm committed to something 100%, I will see it through no matter what! You just have to want it bad enough. That being said, 12 weeks is a LONG time to stick with a consistent program. If you fall off track for a week, just pick up right where you were and keep going. Don't start back with Week 1, because your body doesn't automatically revert back to your original fitness level and you'll end up getting discouraged. Keep moving forward!

How do the workouts compare to Tone It Up or Beachbody?

They're just different! Tone It Up focuses on daily cardio and resistance or light weights ("toning") routines. I love the Tone It Up workouts, but sometimes they aren't enough for me. The BBG is a next level kind of program and is NOT for fitness beginners. Tone It Up is a great place to start if you're new to a regular workout routine!

Beachbody programs are all video based, and I love every single one I've tried. There are endless different programs based on your goals and preferences. Whether you like dance cardio, athletic style training, heavy weights, kickboxing, a little bit of everything, high impact, low impact, long workouts, short workouts, beginner, advanced. Whether you want to gain muscle and strength, lose weight, increase your flexibility, or all of the above. Whether you want a nice trainer or a yell-in-your-face trainer, there is a Beachbody program for you. The main difference between Beachbody and Kayla's BBG is that the BBG is NOT a video based program--it's a PDF download and you can do the circuits anywhere, home or gym. This flexibility is great, but it's not great if you NEED a follow-along video to stay motivated and push yourself.

Is the BBG worth the money?

It's $60 for a 102-page PDF file with 12 weeks worth of workouts, instructions, and an exercise glossary with pictures and instructions on how to do the moves. You repeat each circuit on alternating weeks, so in total you receive 18 different circuits (21 if you include the free preview circuits which are different than any in the guide itself). So in my opinion, yes it is definitely worth the money, especially if you're like me and need to invest in yourself in order to actually make shit happen. That being said, you only get out of it what you put IN. So if you're going to do 2 weeks and then give up, really think about where your money is going!

What equipment do you need?

I did the complete program at home using a set of 10 lb dumbbells, 5 lb ankle weights that I put on my wrists to ghetto-rig 15 lb weights, a kitchen stool for step-ups, a small step-aerobics bench, and a jumprope.

Ideally, you need a bosu ball, medicine ball, dumbbells, 2 benches, and a jumprope if you're going to do the moves as she specifies. There are only a few different moves that actually require 2 benches and a bosu ball though, so I just got creative and improvised for those.

Do you think starting at Week 1 is a step back if you're already in good shape?

Nope. The circuits are killer and I'd only attempt this program if you have a solid fitness base, and have been working out consistently for at least 3-4 weeks already. If they feel easy, push yourself harder and use heavier weights!

Are you going to do Weeks 13-24?

Kayla recently released a "next level" program. I might do it in the future, but for now I need a break! 12 weeks is a long time and I'm sick of the circuits, haha. I'm planning to focus on spin class and lifting for the remainder of November, and then jump into Insanity Max 30 when it's released in December!

Did you get results?

I went from being able to do 10 "real" pushups to 24. 

My 5k running time went from 27:30 to 24:50. 

I can do 20 jump lunges without taking a break. 

Burpees don't phase me. 

I've increased my spin class "sprint" resistance two gears on the bikes at my gym.

My upper body and legs have never been this lean and muscular.

Kayla markets this program using dramatic before and after pictures of girls in bikinis. I didn't take progress photos because that wasn't my goal--and to be honest, I had 3 weddings, an anniversary, a birthday, 2 additional trips, and Halloween in the 12 weeks I did this program so my nutrition wasn't consistently 100% on point, BUT I can definitely feel a difference in the way my clothes fit and in my endurance!

That being said, if you commit to any intense fitness program for 12 weeks and consistently push yourself, you will probably get similar results. 

The key is to find something that works for YOU, because let's face it. If it's not fun, then you're not going to do it.

If you have any specific questions feel free to email me at annamarialocke@gmail.com. I'd love to chat!

wedding weekend recap (and food and fitness plan!)

Ben and I had an absolutely magical weekend in southwest Michigan celebrating the wedding of his sister Ashley and her husband Peter! We're struggling a little bit with the Monday re-entry process this morning but I wanted to share some of the memories and highlights.

Ashley and Peter planned to be married on an empty lot in his parents' neighborhood, overlooking Lake Michigan. It's one of those beachfront neighborhoods composed mainly of summer cottages, tucked away in the woods and almost completely hidden from the rest of the world. We held the rehearsal in the "Wedding Lot" and then Peter's parents hosted a wonderful dinner in their backyard patio, complete with twinkle lights, bonfire, and s'mores on the beach. 

The sunset lit the sky on fire and then we released wish lanterns into the night.

I also was able to catch up with my parents and both of my little sisters! 

Saturday morning we woke up bright and early in our huge, gorgeous, lakeside "cottage" and got to work! Getting ready with the bridal party is one of my favorite parts of being in a wedding, just having a chance to relax and have fun before the craziness begins. Ashley was an absolutely stunning bride.

This was the first time Ben and I were in a wedding since we got married almost two years ago! I didn't have a chance to take many photos of the actual event, but it was beautiful and perfect. 

Now it's back to reality for a week before I drive home for my best friend's wedding NEXT weekend! This is the craziest fall of my life, but I'm loving every minute of it.

Needless to say, I'm going to do my best to really focus on my clean eating and fitness plan this week to balance out all that cake, pie, and wine.

>>Food<<

Breakfast

-Oatmeal with Greek yogurt

-Protein pancakes

-Eggs and whole wheat muffin

Morning snack

-Shakeology blended with unsweetened almond milk, ice, and frozen banana

-Yogurt and fruit

Lunch

-Huge salad with tuna, apple and PB

-Dinner leftovers

Afternoon snack

-Veggies and hummus

Dinner

-Butternut squash soup with turkey sausage

-CHILI! 

-Baked chicken and quinoa

{it's going to be a short week for me since I'm driving back to my hometown Wednesday night to start prepping for my best friend's wedding!}

>>Fitness<<

I'm dialing it up a notch this week so I can look my best in my next bridesmaid dress! I'm planning to split my workouts and do a morning and afternoon session (30-45 mins each).

Monday

AM: Kayla Itsines Arms/Abs circuit, 15 minute HIIT routine

PM: Kettlebell Circuit

Tuesday

AM: Power walk, 20 min PiYo

PM: Bodypump (full body strength)

Wednesday

AM: Kayla Itsines Abs/Cardio circuit + upper body strength routine 

PM: none

Thursday

AM: Cardio circuit

PM: PiYo

Friday

AM: Kayla Itsines Legs/Cardio circuit + upper body strength routine

PM: none

Sat/Sun

WEDDING WEEKEND! 

AM: Run if I get a chance

PM: Dance partyyyyy!

Let's make it a great week!

Food and Fitness Plan // September 15-20

I want to start sharing my weekly meal plan and workout schedule so I can hold myself accountable and give you a glimpse of how I set up my week! If you're trying to eat healthy or lose weight, going into the chaos of Monday with at least some sort of plan is critical to avoid the pitfalls of unexpected situations (brownies in the office, happy hour drinks, forgetting to pack a lunch...) and the same goes for workouts. 

It's so much easier to stay motivated when you can wake up and know exactly what you need to do, otherwise you give your brain a chance to talk yourself out of it! Motivation is a mind game and it takes a little bit of effort and focus to get into a consistent routine of planning, but once you start dedicating aside time every week to set yourself up for success, all of a sudden it will be a habit.

My mantra for this week is "no excuses" because Ben and I are finally heading into our weddingpalooza season! I can't believe it's mid-September already. Between the two of us we're either standing in or attending four weddings within the next five weeks! Plus our own anniversary is in the mix as well. It's officially crunch time to look fabulous in my bridesmaid dresses (and counteract all the wine, champagne, cake, and pie I'm going to be consuming)!

So here's my MASTER PLAN for this week! I'm going to be following the 21 Day Fix nutrition plan with my Challenge Group that starts today, but I'm mixing in my own workouts because I'm currently participating in the Tone It Up Frisky Fall Challenge and also doing Kayla Itsine's Bikini Body Guide circuit program! I love to mix it up to keep myself from getting bored.

>>Food<<

I tend to get into routines and eat the same or similar things every day for all meals except dinner. The 21 Day Fix containers are listed as colors.

M1 || 7:30 am

Shakeology blended with unsweetened almond milk, ice, and possibly banana (red, purple)

M2 || 9:30 am

Muffin and eggs (yellow, red) OR yogurt, fruit, oats (yellow, red, purple) OR protein pancake (red, purple)

M3 || 12:30 pm

Dinner leftovers OR a salad with tuna, apple with almond butter on the side (2 green, red, purple, orange, 2 tsp)

M4 || 3:30 pm

Veggies and hummus (green, blue)

M5 || 6:30 pm

Monday: Zoodles with marinara and chicken (greens, red)
Tuesday: Butternut squash soup with turkey sausage (greens, red, yellow?)
Wednesday: Salmon and quinoa salad (red, green, yellow)

Thursday/Friday/Saturday is where it gets fun: we're heading to Michigan to celebrate my beautiful sister-in-law's wedding! I'll do my best to make healthy choices but I am for sure going to relax and enjoy the weekend with my family. I'm planning to bring my workout clothes and weights with me so I can sneak in a workout here and there!

>>Fitness<<

Monday: 1 mile jog + Kayla Itsines Week 5 Legs/Cardio Circuit + Bikini Arms
Tuesday: 45 min power walk + Bikini Abs + Love Your Abs
Wednesday: Kayla Week 5 Arms/Abs Circuit + HIIT
Thursday: 3 mile run + Thai Tush
Friday: Kayla Week 5 Abs/Cardio Circuit + TIU Quickie
Saturday/Sunday: Rest/Run/HIIT, going with the flow!

Let's make it a great week!

PiYo home workout review!

Click here to apply to my next PiYo Challenge Group!

Several weeks ago I started a new home workout program called PiYo. I absolutely love it and have been running monthly 30-day online accountability groups with other ladies who are equally obsessed, and we're having an absolute blast! The 21 Day Fix will always be my baby, but it's fun to host groups that are a little more laid back and less strict on the nutrition front. 

What is PiYo?

PiYo is a low-impact, high intensity workout program that uses yoga and Pilates inspired moves to build lean muscle, burn fat, and increase flexibility. It's dynamic and bodyweight-based so you don't need any equipment, but it's definitely harder than it seems and will challenge you in the best possible way! PiYo is perfect if you don't have the patience or attention span for yoga, but still want the benefits of increased flexibility and all-over muscle tone. 

If you want to watch the promo video, you can click here. Be warned, it's cheesy....but you get the idea.

PiYo classes have been taught live in gyms for a while, but the at-home version was just released in June. It was created by one of my biggest motivational and fitness idols Chalene Johnson, who has a no-nonsense yet friendly and supportive approach that I love, so I was really looking forward to this release!

The kit comes with three DVD's plus a bonus workout, and includes 11 total routines that range from 20-45 minutes long and target every part of your body. I love the variety of these workouts. Some are more "yoga flow" style, some are more strength based (think squats, pushups, and lunges!), and some are this ridiculous combo of everything plus crazy breakdance style moves that push your limits and will leave you dripping in sweat! There is literally no other type of workout like this out there.

"Drench" is the longest and most challenging workout, and in 45 minutes I burn over 350 calories, the equivalent of a THREE MILE RUN without having to leave the house or pound the pavement! Oh and the endorphin afterglow of PiYo is unparalleled. You finish each workout feeling insanely blissed out and happy!

Here's a quick description of all the routines:

ALIGN: THE FUNDAMENTALS	This workout breaks down the most important and effective moves in the program to help you perfect your form and get the best results possible.
DEFINE: LOWER BODY	Get your sleekest and leanest legs ever as you lengthen and strengthen your entire lower body from your glutes and hamstrings to your calves.
DEFINE: UPPER BODY	Use this incredibly effective workout to start chiseling away at your upper body to shape your arms, carve out your triceps, and sculpt sexy shoulders.
SWEAT	A traditional PiYo workout that incorporates effective dynamic conditioning, fast-paced cardio yoga-flows, and bodyweight resistance strength training to help sculpt your entire body!
CORE	This ab-centric workout hits your powerhouse from every angle. You'll build a strong core; flat, sculpted abs and obliques; and a strong, sexy back.
STRENGTH INTERVALS	Twenty-five minutes is all you need of this nonstop body-carving, calorie-incinerating workout that uses no weights, no equipment, and gives you no bulk!
DRENCH	This endurance workout maximizes fat burning while it works every muscle in your body. It will not only leave you drenched, it will kick-start your metabolism as you scorch away the fat.
SCULPT	This workout uses varying tempos to keep your muscles under tension for different periods of time. This generates muscular endurance and metabolic changes that will totally transform your figure.
BUNS*	Focused on the glutes, this workout is designed to lift, redefine, and tighten the entire backside of your body for the perfect tight and round butt.

Plus you get two surprise workouts!

The program is designed to run for 60 days and comes with two different calendar guides that tell you which workout to do every day. One calendar is for beginners, and one is for more advanced levels. I haven't been religiously following the guides, but I've been fitting in all the workouts 3-5 times a week alongside my normal workout routine that includes running, weights circuits, HIIT circuits, and spin class. I have to say that PiYo is an AMAZING addition to my routine and really balances everything else out! I'm really injury prone, especially when I run more than a couple times a week, so I love knowing that I'm giving my body a well-deserved stretch while gaining strength at the same time.

It also comes with a nutrition guide with a comprehensive and easy to follow clean eating plan. 

Who is PiYo for?

I would say PiYo is for you if you...

• like Pilates and yoga, but struggle with sticking to a routine
• want to gain flexibility and stretch more, but lack the attention span or focus
• are a complete fitness beginner
• have knee or joint problems and want a low-impact workout that will still burn major calories
• are a runner, swimmer, triathlete, or fitness enthusiast who wants to add some cross-training to avoid injury and improve performance

Aaaaand a fitness review post wouldn't be complete without my signature 5:30 am crazy hair, bleary eyed before-and-after selfie!

I've been doing a PiYo workout at least 3 times a week for the past six weeks, and the consistency has given me some great results! I wasn't sure what to expect because althoug PiYo is tough and will definitely get your heart rate up, it's definitely not as intense as my favorite crazy HIIT or cardio interval workouts. But my core, arms, and lower body are noticeably more defined, my upper body strength is CRAZY (hello pushups and planks), and I feel a lot more flexible and balanced overall! Oh, and my run times are decreasing, spin class feels easier, I can do twenty pushups on my toes, and I can hold a plank or mountain climbers for TWICE as long as I could before. 

I will be running 30-Day PiYo accountability groups online starting the first Monday of every month for the foreseeable future because I love sharing this program and motivating women to establish and maintain healthy habits and see the results and self confidence that I've experienced on my own journey! 

In my Challenge Groups I provide daily inspirational posts, meal plans, healthy recipes, one-on-one support, check-ins to hold you accountable, and we end up building a really encouraging and fun community of like-minded women.  I don't care what your background is or what your goals are--as long as you are willing to take a chance on making a positive change and doing something for YOU, I'd be happy to help you out and be your cheerleader, drill sergeant, life coach, friend, whoever you need me to be. The first step towards making a healthy lifestyle change is the hardest, but after that it just gets fun!

If you are interested in joining my next PiYo Challenge, you can apply here and I'll be in touch with more details!

You can also email me at annamarialocke@gmail.com. Hit me up with any questions you have about PiYo or health and fitness in general! I look forward to hearing from you, and I can't wait to be your new workout buddy!