Week 1: Update 

21 Day Fix Extreme Results & Meal Plan

I officially completed week 1 of The 21 day Extreme last week with my challenge group! Week one was tough! I really had to push myself and get out of my comfort zone. The first week I was sore due to increasing my weights. No pain no gain! And I didn't miss one workout! That was a major accomplishment for me. I followed the meal plan as close as possible with a little moderation on the weekend but other than that I really locked down on my nutrition. No added sugar was a toughy for me. I did have a few headaches last week from eliminating junk but I in return had more energy. No blah, bloated feeling throughout the day. I honestly don't think I could have made it through the workouts if I didn't fuel my body with clean food! 

Now week 2 started Monday and I'm pretty much doing the same workouts as week 1. I will add in 10 minute hardcore more often to work my core. That and my bottom are my problem areas. Autumn definitely focuses on these areas during the workouts. As far as my meal plan for this week I'm modifying it this week and adding more fish. I can tell my cravings are drastically changing. I have not missed sugar at all this week! I have a major sweet tooth and this gets me in trouble. But Sunday I passed on Red Velvet Oreos which I have been wanting to try since they came out. In return I can see my abs starting to show. Ahh! I've never had these! It's true your results come from 80% of what you're putting in your mouth and 20% from your workouts. I use to think it was the opposite. I put in hours at the gym and got little in return. I just thought it wasn't for me to get in shape but I was wrong. After 1 week I've had better results than 3 months at the gym. That's crazy!!!

Passed on Red Velvet Oreos!! 

Here's my meal plan for week 2:

Sriracha Chicken and Cauliflower Mash

Yummy!!

My workout schedule: 

*Monday- Plyo Fix Extreme, 10 Minute Hardcore

*Tuesday- Upper Fix Extreme

*Wednesday- Pilates Extreme, 10 Minute Hardcore

*Thursday- Lower Fix Extreme

*Friday- Cardio Fix Extreme, 10 Minute Hardcore

*Saturday- Dirty 30 Fix Extreme

*Sunday- Yoga Fix Extreme, 10 Minute Hardcore

Yoga with my friend Anna!

This isn't your typical Yoga!!

My plan is to increase my weights again next week for the last week of the Extreme. I want to give it my all on the last week and really see what I'm made of! I have a love/hate relationship with the Dirty 30 Extreme workout. This is a total body workout and you go hard for 30 minutes. I promise you'll look forward to Yoga the next day to really stretch it out. 

I have 3 months until I go cruising with my husband and this is what is really pushing me. Not only do I want to be ready to rock a bikini but I really want to just feel confident in my own skin. That's what it's all about to me! Summer bodies are definitely made in the winter and in the kitchen. It's time to really focus and make everyday count from here on out! You can be ready too you just have to commit and do this for you! 

I went bathing suit shopping with my friend yesterday. I need that visual reminder of what I'm working towards to keep me going. Sounds silly I know but hey whatever it takes! Once you change your mindset to "I can and will do this!" then you realize you are completely capable of doing whatever you want. Yes you still may have hiccups along the way BUT I promise you will have the determination to keep going. What's your "why"? Once you know this then it will be easier to stick with your plan. There is nothing wrong with having a treat meal every once in a while but don't let it turn into a day or week. I would hate for this to hold you back after all the hard work you have put in. Don't self sabotage yourself! We can be our own worst enemies. But my progress keeps me going and it will keep you going too!

Oh!! Beautiful bathing suit I will ROCK you this year!

My Results From Week 1! 

I'm down 2 pounds and a total of 5.75 inches from my whole body. 2.75 of the inches came off just my waist!! I'm ecstatic about that!! I'm not where I want to be BUT I'm closer than I was yesterday. I was so motivated by my progress that I woke up at 5 am to workout! I am NOT a morning person but I knew I had plans yesterday evening and I had to get my workout in. I went to my little workout space, played my workout playlist and ignored my excuses. I'm changing not only on the outside but on the inside too! I'm starting to like who I'm becoming!

I'm starting a new fitness/healthy eating group March 16th. I will personally walk you through The 21 Day Fix and The 21 Day Fix Extreme (your choice! 😉) This is a group of ladies supporting one another to reach our health and fitness goals. If you would like to join send me an email at wjohnson1986@hotmail.com OR add me on Facebook at www.facebook.com/whitney.broadwell and send me a message. 

21 Day Fix Extreme Meal Plan

Getting Back On Track WithThe 21 Day Fix Extreme

I started the 21 Day Fix Extreme 2 weeks ago today but I was not 100% committed. I ended up missing workouts here and there AND my nutrition was off. I found myself sneaking junk food in at night and not giving it my all through the workouts. Since I wasn't fueling my body with the right kinds of food it was all I could do to get through the day without a nap. I just felt Blah and didn't have much energy. I became disappointed in myself and instead of progressing I was taking a major step back. I felt guilty because here I am as a coach that is suppose to help others learn how to make healthy choices and to keep going when it gets hard and not throw in the towel! But I was doing the complete opposite. I had to really dig deep and find the motivation to start again. I had to ask myself "Why did you start to begin with?" When I really focused on this I found my answer. My "why" has changed over the past few years. It started with wanting to lose a couple of pounds so I wouldn't feel self-conscious at the beach in a bikini to SO much more! I still want to feel confident in a bikini this Summer ;) but I also want to help others along the way. I know how it feels to hate how you look on the outside and how it feels when your body consumes too much food and so much junk. I suffered from digestive problems, acne, being overweight, didn't get enough sleep, had little energy, depression and the list goes on and on. I know others are suffering too and I want to help them to take back control of their life and live their life to the fullest. It's never too late to start! I know this now and chose to take care of my body. I started a new accountability group this week and let me tell you this has really kicked my booty into gear!! I got a message Monday from one of the ladies in the group saying "Feeling great! Down 4 pounds since last Sunday. Feeling great means more than the scales right now though."

I'm just over the moon happy to see her getting results and feeling great! This is what truly motivates me everyday to stick it out. So now that I'm back on track I started over Monday with the group and I'm doing the regular extreme plan. After this round I will follow the countdown to competition plan to get maximum results. I have a cruise coming up in June with my hubby and I want to rock that bikini! ;) My goals are to complete the 21 days with NO setbacks, tone up my tummy and booty, stay on track with the meal plan and to just feel better! 

What workouts will I be doing? 

Each day Autumn rotates out a new workout for the week. She has designed the schedule so you get a total body workout that really test your limits. Even on the Upper Fix workout your legs are still working! She is a pure genius!! I will also incorporate the Extreme Hardcore Abs workout every other. This workout unlike the others is a 10 minute workout but don't let it fool you it's a killer! The other workout are 30 minutes long and you will need a set of light and heavy weights, a resistant band and a yoga mat.  

Here's the schedule I'm following:

Monday- Plyo Fix Extreme
Tuesday- Upper Fix Extreme
Wednesday- Pilates Extreme
Thursday- Lower Fix Extreme
Friday- Cardio Fix Extreme
Saturday- Dirty 30 Extreme
Sunday- Yoga Extreme

Before Plyo Fix 

And After!!

Still Feeling The Burn!!

What am I eating this week?

I sat down this week and created my meal plan for the whole week. I find that when I do this I'm able to stay on track and it's just easy to follow when I have a visual. My daily plan looks like this: I get 4 proteins-red containers, 3 vegetables-green containers, 2 fruits-purple containers, 2 carbs-yellow containers, 1 healthy fat/cheese-blue container, 1 dressing/seed-orange container and 2 teaspoons of healthy oils. I really don't have a problem eating the same thing more than once a week if I like it. What I love to do is cook a recipe that has leaves you with leftovers. I just pack those for lunch the next day, saves time and money. Win, win! 

Here's a look at what I'm eating this week:

I did try my hand at 2 new recipes this week. On Monday night I made the Extreme Turkey Chili which is a recipe that Autumn includes with the meal plan and then last night I made Chicken Parmesan. I made a couple of modifications to both original recipes and kind of winged it. My husband didn't eat the turkey chili but he he went back for seconds on the Parmesan. So it's picky eater approved!! I love food so making my favorite dishes healthier is a must for me. I don't want to feel deprived and so far I'm not! The chicken parmesan to me is kind of a treat due to the breadcrumbs and extra cheese but it is definitely lower in fat and calories than Olive Garden. 

Extreme Turkey Chili

Ingredients

1 tsp Extra Virgin Olive Oil

1 lb. Lean ground turkey

medium onion

medium red pepper

2 cloves of garlic

1 1/2 tsp ground cumin

1 Tbsp chili powder

1/4 tsp chipotle pepper or cayenne pepper

2- 15 oz cans of black beans drained and rinsed

1- 15 oz can of diced tomatoes 

(Ingredients used for chili)

Directions

Heat oil in sauce pan over medium heat. Add turkey, red pepper, onion and garlic. Cook until turkey is no longer pink. Add cumin, chili powder and chipotle pepper; cook for 1 minute. Then add beans and tomatoes with liquid. Bring to a boil then reduce heat to low or to gentle boil and cook for 20 minutes. 

I used my Ninja Blender to chop the onion and red pepper before adding it to the sauce pan. This saved me tons of time!

Chicken Parmesan

Ingredients

5 skinless, boneless chicken breasts 

1/4 cup breadcrumbs

1/2 cup shredded Parmesan cheese

1 Tbsp oregano

1-2 eggs 

1/4 - 1/2 cup of low-fat mozzarella cheese 

Whole wheat angel hair pasta or rotini noodles

Directions for Chicken Parmesan

Combine breadcrumbs, parmesan cheese and oregano in a bowl. In another bowl beat egg(s). Brush both sides of chicken with egg and then coat with crumb mixture. Place chicken in casserole dish and bake on 425 degrees for 30 minutes or until chicken is cooked thoroughly. Cook pasta/noodles as advised on package.

Marinara Sauce Ingredients

2 tsps extra virgin olive oil

1 small yellow finely diced onion

2 minced garlic cloves

1- 28 oz can crushed tomatoes 

Thyme, basil and oregano to taste

Directions Marinara Sauce

In sauce pan sauté onions and garlic in evoo over medium heat for 5-7 minutes. Add tomatoes and their juices to onions. Add herbs to pan and gently simmer for about 20 minutes on medium-low heat. 

Top chicken with marinara sauce and a sprinkle of mozzarella cheese. Serve over noodles or pasta.

Plenty of Leftovers!

How am I doing so far? 3 days in and I'm staying strong...haven't missed a workout and I'm sticking to my meal plan. I resisted cake today at work! I realize I'm in control and 2 weeks ago I would have ate that cake! 

I'm telling myself I can and will do this. 

My daily mantra "Believe you can and you're halfway there." T. Roosevelt 

My next 21 Day Fix Extreme support and accountability group starts March 16th and I would love to have you join me. If you are interested friend me on Facebook and send me a message or comment below. 

https://www.facebook.com/whitney.broadwell

We are stronger and better together!!!

So....

What's This Extreme About???

Guess what arrived today?? 

If you guessed the 21 Day Fix Extreme then you are right! I must tell you I'm excited and nervous all at the same time. Wait!!! Is that even possible? For the last three weeks I've been doing the 21 Day Fix and tomorrow I start the extreme. I have to be honest I haven't been perfect while doing the 21 DF. I may have skipped some workouts and had a piece of cake or two. BUT I have lost pounds and inches and that motivates me to give it my ALL for the next three weeks. After pictures for the 21 DF and before pics for the Extreme will be taken first thing in the morning. I wanted to share with you about the Extreme in a video so watch below. If you are interested in getting started with the 21 DF or Extreme shoot me a message on Facebook. I still have two spots available. If you are ready to do something for you and tired of giving up then let's DO this! We are better together!!

21 DAYS + Support + Accountability = Success