Fit Fun Tina

21 Day Fix Meal Plan – Crockpots and Salads

Here is a 21 Day Fix Meal Plan designed for those busy moms (and dads!) on the go! Featuring crockpots and mason jar salads, you'll be spending less time in the kitchen. The meal plan is customized for every bracket - 1200 calories, 1500 calories, 1800 calories, and 2100 calories.When you’re using the 21 Day Fix nutrition, figuring out what to eat can be a challenge. However, it doesn’t have to be complicated! I’ve created a plan just for you (no matter what calorie bracket you are in!), and I’ve made it super super simple. This 21 Day Fix Meal plan has a theme – Crockpots and salads! My goal is to keep you out of the kitchen as much as possible this week.

Why I love This Plan:

  1. Multiple calorie brackets! If you are doing 21 Day Fix with your spouse (or someone else), chances are you might be in a separate calorie bracket. I’ve modified and adjusted the plan to accommodate all four brackets.
  2. Sunday Prep: Most of these items you can prepare on Sunday, and be set for the week! Each morning, you’ll be able to set your crock pot, grab your lunches and snacks, and GO! When it’s time for dinner, then you’ll make a side or two and serve!
  3. “Pick Two” method. I’ve used my “Pick two” method for a good part of the meal plan. You’ll notice that you’ll toggle back and forth with similar meals (with the exception of dinner). Hopefully, for future weeks you’ll be able to modify this to pick new options and customize it to your own tastes and preferences.

crockpot-and-salads

The Recipes:

Here are the recipes used for this meal plan:

Veggie Egg Muffins

Chicken Vinaigrette Mason Jar Salad

Southwest Chicken Mason Jar Salad

Deviled Eggs (make enough for Six Servings) Note: 1200 Calorie plan does NOT include this recipe

Crockpot Salsa Chicken

Crockpot Beef Stroganoff

Crockpot Buffalo Chicken

Wendy’s Copycat Chili

Crockpot Bulgogi (Korean BBQ Beef)

Grilled Pork Tenderloin 

Chocolate Peanut Butter Cannoli (this plan uses 1 Red, 2 tsps)

Mug Cake Melfy Cooks Healthy Note: use 2 tsp PB

Notes on the plan:

Many of these fruits/veggies can be easily substituted. Pick what works best for you! If berries are out of season, try using frozen fruit or swap for a different fruit! On a budget? Some Dollar Tree stores carry frozen fruit!!

Leftovers: There is a night (Saturday) that calls for leftovers. I left this open for you to use whatever you have/want. If you have other leftovers throughout the week, you can always freeze them in portions for another meal next week! This also opens up your Saturday to give you some flexibility. 🙂

Yellows: With the breakfast and mid-morning snacks, I left some freedom/flexibility with Yellows. To help with prep, you can make your oats the night before (Overnight Oats)! If you’re not a fan of oatmeal, you can try whole grain toast, a frozen waffle, or a fix-approved wrap for your egg muffins).

Here is a 21 Day Fix Meal Plan designed for those busy moms (and dads!) on the go! Featuring crockpots and mason jar salads, you'll be spending less time in the kitchen. The meal plan is customized for every bracket - 1200 calories, 1500 calories, 1800 calories, and 2100 calories.

Here are the Printable PDF plans:

1200mealplan

1500mealplan

1800mealplan

2100mealplan

Did you enjoy this meal plan? Please share it, so others can use it as well! If you’re looking for MORE 21 Day Fix Meal Plans, here is a collection (grouped by calorie bracket)

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21 Day Fix Meal Plans

Here's a collection of 21 Day Fix meal plans for every calorie bracket! For more 21 Day Fix resources and recipes, head to www.FitFunTina.com

Meal planning is a hot topic if you’re trying to eat healthy. If you’re new to the 21 Day Fix plan, it can get overwhelming pretty quickly. Below, I’ve made a list of 21 Day Fix Meal plans sorted by calorie bracket. Each of these plans will link to the respective blog it originated from, so as to give these coaches/bloggers credit for their work! In addition, I was able to put in at least one vegetarian/vegan meal plan for each bracket. Also, these plans are all weekly plans! Yay!

If you’re in one of the higher brackets, you can always use one of the lower brackets and modify it to fit your needs. For example, you can double the containers for certain meals, or add an extra snack. These meal plans should give you a good starting point, since everyone has different tastes and needs.

If you’d like to help plan out your own meal plans, here are some resources to help you record your plans:

21 Day Fix Meal Planning Printable

21 Day Fix Meal Plan Tutorial (Video) – A video demonstrating how I meal plan according to grocery sale flyers to save extra money!

 

1200-1499 Calories

  1. On the Go Meal Plan (FitFunTina)
  2. 21 Day Fix Plan
  3. Amy Allen Fitness
  4. Days to Fitness
  5. Deidre Penrose
  6. Ferguson Fitness
  7. The Fitness Focus
  8. FitSimple
  9. Getting Fit For Good
  10. Jenspire
  11. Linsey B Fitness
  12. Marlee and We
  13. Sarah Griffith
  14. The Graues (Vegetarian)

1500-1799 Calories

  1. On the Go Meal Plan (FitFunTina)
  2. Alesha Haley
  3. Getting Fit For Good 
  4. Hannah vs Food 
  5. Lindsey Harwath Fitness
  6. Maris Fit
  7. Slender Suzie 
  8. Southern Fit
  9. Tatiana Amico (Vegan)
  10. Whitney DeLong

1800-2099 Calories

  1. On the Go Meal Plan (FitFunTina)
  2. Family Life in LV (no Shakeology)
  3. Healthy Fit Focused (it is on page with multiple meal plans. Look for the blue calendar).
  4. Potentially-Lovely (Vegetarian)
  5. Sublime Reflection

2100-2300 Calories

  1. On the Go Meal Plan (FitFunTina)
  2. Cooper Chloe (Vegetarian)
  3. Hesitant Hopeful
  4. My Eating Clean Journey

Be sure to check out my other 21 Day Fix resources and recipes!

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50+ 21 Day Fix Desserts

21dayfixdesserts

If you’re a sweet tooth sufferer like myself (who am I kidding? I’m not suffering!! haha!), then this is the post for you! Here is a collection of more than FIFTY 21 Day Fix desserts, complete with container counts for your counting pleasure. Not on the 21 Day Fix? No sweat! These dishes are going to be great for your waistline.

*Most* of these desserts do not require a yellow container (sweet!!!) or a yellow treat. However, there are some yellow treat recipes in there, because if you’re going to cheat, then cheat clean! Your body will thank you, and you will be a lot less likely to derail your progress.

One other note: a few of these recipes call for Shakeology. While Shakeology is the preferred meal replacement powder for Beachbody, it is NOT required for those recipes. You can use any protein powder/meal replacement powder of choice. Just keep an eye on serving sizes and keep it comparable. For more information on the different shakes out there, check out my page of resources at Shake Central.

In case you’ve missed some of my other 21 Day Fix Recipe collections:

50+ 21 Day Fix Breakfast Recipes

50+ 21 Day Fix Chicken Recipes

50+ 21 Day Fix Non-Chicken Recipes

Crockpot Recipes for 21 Day Fix

Oh yes, and affiliate links are provided in this post. Thank you for your support!

Blended:

Two Ingredient Dole Whip (Pineapple Soft Serve) FitFunTina 1 Purple

No Bake Pumpkin Pie Cannoli FitFunTina 1 Red, 1/2 Purple, 1 tsp

Banana Mousse Crystal P 1/2 Purple, 1/4 Red

Coffee Ice Cream My Crazy Good Life 3 Purple

Healthy Chunky Monkey Divas Run for Bling 1 Red, 1 Blue, 1 Purple, 1 tsp

Mixed Berry Popsicles Simple Clean Fitness 1 Purple

Pineapple Coconut Popsicles Autumn Calabrese (Note: She does not give a container count. However, I would divide recipe into 4 servings, and count as an orange and a purple).

Strawberry Lemonade Sorbet FitMom AngelaD 1 Purple

Strawberry Frozen Yogurt Vanessa Fernandez 1/2 Red, 1 Purple

Tiramisu Whipped Ricotta Confessions of a Fit Foodie 1 Red

Baked to Perfection:

If you’re not a fan of getting food stuck to your pans, then silicone bakeware is a must have! They’re oven and dishwasher safe (just be sure to put a pan underneath for support!).

Chocolate Chickpea Muffins FitFunTina Yellow Treat

Cherry Coconut Black Bean Brownies FitFunTina Yellow Treat

Chocolate Peanut Butter Black Bean Brownies FitFunTina Yellow Treat

Carrot Cake Adventures of a Shrinking Princess Yellow Treat

Cherry Crisp Foodie and the Fix 1 Purple, 1 Yellow, 2 tsp

Coconut Cream Pie Adventures of a Shrinking Princess 1 Blue, 1 Yellow, 1/2 Orange, 1 tsp

Apple Crisp Jennifer Hauck 1/2 Yellow, 1 Purple, 1/2 Blue, 1/2 Orange

Fruit Salsa And Cinnamon Chips Resolution Slim Down 1 Yellow, 1 Purple, 1 tsp

Fudgy Chocolate Zucchini Bread Fit Momma 2 Five 1 Green, 1/2 Yellow, 1 tsp

Kind-er on Your Wallet Bars Pureatz 1 Blue, 2 tsp

Lemon Berry Dessert Phenommom Fitness 1 Red, 1 Purple 

Lemon Poppyseed Protein Muffins Diehl with It 1 Red, 1 Yellow

Mini-Cheesecakes Staci OLeary 1 Yellow, 1 Blue

Peanut Butter Blondies The Wholesome Foodie 1 Yellow, 1 Orange, 2 tsp

Pumpkin Brownies FitMom AngelaD 1 Yellow Treat

Pumpkin Muffins Adventures of a Shrinking Princess 1/2 Red, 1/3 Purple, 1 tsp

Quinoa Coconut Granola Bars Ditch the Scale 1/4 Yellow, 1 Orange, 3 tsp

Red Velvet Mini- Cupcakes Adventures of a Shrinking Princess 1 Yellow Treat

Vanilla Cake with Chocolate Frosting Simply Clean and Fit Mom 2 Yellow, 1 1/2 Blue

Countertop Preparation:

Chia Seeds are great for adding protein to your recipes! However, sometimes they can be tricky to find in the grocery store. Generally, they are usually near the flours/specialty flours. (If your grocery store has a health food section, check there first). Alternatively, you can buy them on Amazon and save a trip to the store. A bag will last you awhile!!

Chocolate Chia Pudding FitFunTina 1 Orange

Buster Bars Megan Anderson 1 Red, 1/2 Orange

Chocolate Chip Cookie Dough Truffle Christina Weber 1 Yellow Treat

Chocolate Pudding Maegan Blinka 1/2 Red, 1/2 Yellow, 1/2 Blue

Cheesecake (Facebook Link) Alicia Berger 1/2 Red

Coconut Mango Chia Pudding Fit Fluential Mom 1 1/2 Purple, 1 Blue

Cookie Dough Greek Yogurt Sara Stakely 1 Yellow Treat (if you omit chocolate chips, count as 1 Red, 1 teaspoon)

Frozen Blueberry Bites Pam Barefoot 1 Red, 1 Purple 

Frozen Greek Yogurt Bark Lisa M Decker 1/2 of recipe: 1 Purple, 1 Red (+teaspoon sweetener)

Fruit Pizza Reddy or Knot 1 Purple

Grape and Walnut Salad Carrie Elle 1 Purple, 1 Blue, 1 Orange, 2 teaspoons

Mojito Fruit Salad Kelli Finch 1 Purple

No Bake Cookies Pearls and Push-Ups 1 Yellow Treat

Oatmeal Power Balls Fit Momma 2 Five 1 Yellow Treat

Peanut Butter Banana Cups Crystal P 2 tsp

Peanut Butter Shakeology Cups Paula Chavez 1 Red, 6 tsp (can be adjusted down – recipe calls for 1 serving)

Shakeology Mounds Bar  Anna Gray 1/2 Red, 1 Blue, 4 tsp

Strawberries and Sweet Cream Ricotta Confessions of a Fit Foodie 1 Red, 1 Purple 

Strawberry Cheesecake Chia Seed Pudding Foodie and the Fix 1/2 Red, 1 Purple, 1 Orange

Strawberry Frozen Yogurt Vanessa Fernandez 1/2 Red, 1 Purple

Stovetop Preparation

Bananas Foster Greek Yogurt Potentially Lovely 1 Red, 1 Yellow

Berry Quinoa Parfait Greta Gets Fit 1 Red, 1 Purple, 1 Yellow

Peach Crumble Fit to Excel 1 Red, 1 Purple, 1/2 Yellow

Crockpot Preparation

Pecan-Stuffed Apples with Cinnamon-Peanut Butter Sauce Foodie and the Fix 1 Purple, 1/3 Blue, 1 tsp

Microwave Preparation

Chocolate Shakeology Mug Cake Simple Clean Fitness 1 1/2 Red, 1 tsp

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How to train for a 5K – Get started here

If you've ever considered running a 5K, here's a great starting point from another FORMER non-"runner"! For more health and fitness tips, head to www.FitFunTina.com5K’s are all the rage. Like seriously, have you noticed the surge in popularity in recent years? The racing market has begun to branch out to the beginner runner, so these uber-cool 5K’s now have themes. Run a 5K and you can have chocolate! Donuts! Beer! Color thrown in your face! Doesn’t that sound like FUN?!?!?! Okay, so I get it – you’re in, with one single problem. You’re not a runner. So here you are, looking for some advice on how to get trained and geared up for one of these 5K shenanigans.  Here is a guide on how to train for a 5K.

Unlike most of the other training websites, I’ll have you know that your expertise is coming from an amateur. I’m not a “runner” –  At least, I certainly didn’t grow up as one! Tee-ball? I was the kid who always got tagged out before first (my dad was the coach). Middle school field day? I was the kid who couldn’t run an entire lap around the track. High school and beyond? <insert maniac laughter> Of course, as an adult, I was obese. Everyone knows that an obese woman cannot run! I’m not saying that to be a true statement, but for me and my life, it was true for much of my adulthood. I tried the Couch to 5K program before, but never could get past week 3.

I was OBESE and ran a 5K! You can, too! Click here for advice on how to get started.

In 2013, that took a change when I determined myself to get through the ENTIRE program – and I did it! The pic above is me completing my first 5K! Me, obese me (back then) ran and completed that 5k (through some woods and hills – it was a tougher course than I expected). I used to always tell myself that I was too fat to run. I’ve learned that sometimes I tell myself a lot of things that just aren’t true.

This week, after hibernating in the gym and with at-home workout programs, I am hitting the outdoor pavement and starting the program again.

Before I get started, let me throw out a medical disclaimer. I’m not a doctor, so I can’t give you medical advice. Your doctor should be the one that clears you medically to run. If you have problems with knee injuries, foot injuries, etc, then running with those injuries could produce further damage. Further damage is…well, not fun. Always listen to your body (however, see below my notes on mind games!)

If you’re a first-time runner, here are my tips and tools for success:

Set a Schedule

The Couch to 5K program is an 8 week program, designed to train you three times a week for approximately 30 minutes. I spaced mine out to every other day, to help rest my body and mind for the next round. If you’re doing other workouts (like the gym, 21 Day Fix, or PiYo), then find a schedule to help fill in the other days. Working out the other days will help to strengthen your body as you work to build endurance on running days.

Cool Gear:

Here are some things you should think about adding to your running gear. Of course, they’re not required (except good shoes. That’s like #1), but may be helpful in your journey. As a note, links provided are affiliate links. I was not paid to recommend these products, however purchasing through these links help to keep this blog running – just like you’re going to be! (You see what I did there… lol)

  • Couch to 5K App. C25K by Zen Labs (iOS) is my favorite, and it is free. I like it because you can use other music in the background (I have Rhapsody), and there are distinct audible cues to tell you when to run and when to walk.
  • A good playlist. I love running to a good playlist. Find some peppy, upbeat songs that are your jam. Make them fun to run to!
  • Good shoes. Your sneakers that you’ve worn for the last 5 years will do you more harm than good. If it’s been awhile since you’ve bought new sneakers, it may be time to make an investment (your feet will thank you!). If you’re unsure of fit, I’d recommend going to a fitness shoe store (such as Finish Line), and have a salesperson fit you with the right shoe and the right size. Also, if you do get new shoes, I’d recommend wearing them for several days before starting your running program to make sure they fit well.
  • An armband for your phone. Running with a phone in your hand is such a drag. Find an armband to hold your phone (and maybe a key if you’re running outside). Here is one that fits most newer smartphones (and works on larger arms!): (Amazon) EVOLV GEAR Sports Armband for iPhone 6 / 6S & Samsung Galaxy S5 / S6 / S7
  • Earbuds. The one thing that annoyed me the most when I was running outside was the cord to my earbuds flapping around and getting in the way when I ran. Fortunately, technology has stepped up the game with bluetooth earbuds, giving you cordless freedom when you run:

    (Amazon)Sophia Shop V4.0 Wireless Stereo Sports Headset Neckband with Mic for Smartphones Bluetooth Devices with Magnet Attraction

Doing the Program:

Now that you have a plan, it’s time to hit the pavement, so to speak. If you’re completely new to the running game, or if you’ve tried and failed, I have some words of advice for you.

  1. Before you run, STRETCH. Stretching and warming up your muscles will help to prevent injury. Injuries are bad and will only sideline you. Don’t step this step!
  2. Good posture. A good posture will help you a lot in the end, and help keep your body efficient. An efficient running body will not only make running EASIER due to less exertion, but can also prevent injuries.  There are several articles out there to help you perfect this art, but to summarize it, here’s the basic scope:
    1. Stand up straight when you run. Don’t lean forward.
    2. Relax your hands and body. Your fists/arms/etc should NOT be clenched, and instead be in a relaxed position.
  3. Running has a lot of mind games involved. The first several times I tried Couch to 5K, I always always always gave up by week three. I told myself that my body was not built to run for any longer. When I was finally successful at completing the program, I realized that the biggest thing that was holding me back was my own mind. Spend your time eliminating any and every negative self-talk. Tell yourself you can and WILL do this before you even start warming up.
  4. Grab some accountability. Or a buddy. Check in on Facebook or something! Whether you are doing the journey alone, or doing it alongside friends, I’d like to encourage you to SHARE your journey! Sharing your journey will a) make it real and b) keep you accountable. Find a way to share your journey (you can even post your progress from your phone saying you completed!). If you need help, join my group on Facebook. We’re on all shades of healthy, but we support each other and celebrate our health victories! Please come join us HERE and tell us where you are in your journey!
  5. Slow down there, buddy! You’re not running a race. Figure out a speed that is comfortable for YOU, even if it’s slow as snails in the wintertime in Alaska. (No judgement from me – I embrace my snail’s pace!). If you are running with a partner and you’re struggling to keep up, then speak up before you faceplant into the cement! Your partner can either choose to a) slow their pace or b) run ahead and cheer for you at the end. 🙂
  6. Extra Credit! It’s good to be a teacher’s pet in these situations! When you reach your final jogging sprint for your workout, see how long you can run. Whether it’s an extra 5 seconds or 2 minutes, challenge yourself! You’re working on creating endurance, and pushing yourself will not only help increase that endurance, but it will also give you a boost of confidence in going above and beyond! (Plus, it will help prepare you for the next workout)

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21 Day Fix Nutrition and PiYo Fitness

PiYo Fitness program and 21 Day Fix nutrition - can the two be mixed? YES! Click here to find out how! Head over to www.fitfuntina.com for more recipes and resources.

I love PiYo.

After months and months of 21 Day Fix workouts, I was going through some family scheduling shifts, and when you added two toddlers into the mix I was stressed out to the max. I needed some new workout scenery and PiYo provided a mind-calming yet physically challenging workout to ease some of the stress in my life.

When I received PiYo in the mail, I was excited to look through all of the materials, and then I saw the nutrition guide. What? This isn’t my 21 Day Fix Nutrition plan! How do my containers fit into the plan? Do I need to start over and do the PiYo nutrition guide, too? So many questions began circling my mind. I loved the simplicity of the color coded containers.

The 21 Day Fix system has made a huge breakthrough with simplifying nutrition and eating foods in the right proportions. As a result, Beachbody has begun to use the color coded container system in their subsequently released fitness programs, including Tony Horton’s 22 Minute Hard Corp. These newer programs have had the container counts adjusted to complement each program and give you the results you want.

However, what about older programs such as PiYo by Chalene Johnson? The PiYo program comes with its own nutrition plan, however, since it was released before 21 Day Fix, it does not use the same container system as 21 Day Fix. With this knowledge, can you mix the 21 Day Fix nutrition plan and use PiYo for your fitness program? The answer is a resounding YES!

The sweet thing about the 21 Day Fix Nutrition Plan (also known as “Portion Fix”), is that you can use it with whatever fitness program you choose, including PiYo. Portion Fix is designed to teach you a lifetime of healthy habits, regardless of what fitness plan you choose. Additionally, Portion Fix can be used even without a fitness program (ie. for injuries).

Here’s how to do it:

The biggest change you will want to do is to re-calculate your calorie bracket according to your fitness program’s calorie guidelines. The PiYo program does not burn as many calories as 21 Day Fix, so the calculations are different.

Piyo’s Nutrition Calculations:

Body Weight x 11

Add 400 (for maintenance calories. More on that below)

Subtract 600 (for weight loss)

Total – Your daily calorie range.

 

For example, if you weigh 200 pounds, this would be your calculation:

200 X 11 = 2200

2200 + 400 = 2600

2600 – 600 = 2000 Daily Calories

 

The calculations explained:

Body weight x 11. If you weigh 200 pounds, your body would need (on average) 2200 calories to maintain weight without any additional physical activity. If a 200 lb person was to consume that amount of calories each day, their body weight would not change.

Maintenance calories. If you weigh 200 pounds, and exerted 400 calories daily through physical activity (such as PiYo), then your body would need to consume 2600 calories a day (2200 + 400) to maintain your body weight.

Weight loss subtraction – 600 calories is given as the standard for PiYo. This number creates a deficit of 4,200 calories per week, which would work out to 1.2 pounds of weight loss per week. (As a side note, I know 1.2 pounds weekly seems like a very small number. However, if you were to consistently have that same weight loss over the course of a year, you would lose 62.4 pounds!)

(For those wondering, the 21 Day Fix calculations are similar with the exception they subtract 750 calories for weight loss deficit instead of 600).

More notes:

Obviously, there are some fluctuations that will occur. Besides regular outside factors such as water retention, illness, hormones, and such, the containers have a range of calories depending on what food is put in each container.  For example, one red container of chicken breasts would have a different caloric amount as a red container ground beef. Portion fix was designed for you to not think about that, and instead think of how big your portions should be.

But Tina, I need to lose a lot of weight! Can’t I just stick myself in the lowest bracket?

Why yes, yes you could…but that might not be the best idea. For starters, hungry will very likely be an issue. For another thing, this program was created by nutritionists who have come together to figure out how much your body should be consuming for effective weight loss. Trust the nutritionists, and trust the program. While it may be tempting to lower yourself into the smallest calorie bracket, go easy on your body and your mind. I actually lose MORE weight when I consume the amount of calories than I do when I limit myself to 1200 calories a day. (And let’s just talk about how miserable it was to eat 1.200 calories when I was obese…I was not a happy camper to be around, and it did nothing but leave me frustrated).

Unfortunately, we can’t control our rate of weight loss. We can do all of the right things, but it still won’t guarantee that we will lose weight at the rate of speed we’d like to lose. However, we can ALWAYS control the nutrition we consume and the calories we expend by consistently making good choices. THAT, my friends, is where the magic will happen!

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What Sweeteners Can I use on 21 Day Fix?

Can you use sweeteners on the 21 Day Fix? Yes! Here's a guide to what and how much. For more #21dayfix resources, head over to www.FitFunTina.com

Okay, my fellow sweet tooth friends, this post is for you! I hear it all the time – “What sweeteners can I use on the 21 Day Fix?”. It’s a valid question, especially for those of us that love all things sweet. I’ve got some good news and some bad news. The good news is that you’re not completely left out to dry without sugar of any kind. The “bad” news is that your servings of sugar are going to be altered in quantity and the types of sugar you can consume.

Before I get in and explain the WHYs…let’s get the WHAT out of the way. What can you have? What can you not have?

(From page 15)

Approved Sweeteners:

Pure Maple Syrup (the real stuff from the trees!) Ben’s sugar shack Dark Amber Pure Maple Syrup, 16 Fluid Ounce

Honey L.R. Rice 100% Pure Unfiltered Clover Honey, 12 Ounce

Agave Nectar Now Foods Organic Light Agave Nectar, 23.28 Ounce

Raw Sugar Wholesome Sweeteners, Organic Turbinado Sugar, 24 Oz

Molasses Golden Barrel Blackstrap Molasses, 16 fl. oz. (Single)

Stevia Trader Joe’s Organic Liquid Stevia

Sweeteners to Avoid:

Splenda/Sucralose

Equal/Aspartame

Sweet’n Low/Sacchrin

White Sugar

High Fructose Corn Syrup

I don’t understand. Isn’t sugar….sugar? Why are some better than others?

That’s kind of a loaded question with no easy answers. You can do a lot of research out there, and as science progresses, research will continue and new discoveries will get made. I’ll try to simplify it as much as possible, and let Google be your guide for further exploration. The question is further complicated by those who struggle with diabetes, so in those cases I would recommend talking to your doctor.

Our bodies process different sugars differently. With the approved sugar list, those types of sugar are less refined, and therefore will be received differently into your body. The old phrase about “sugar highs” referred to your blood sugars spiking after consuming great amounts of sugar. Even if you are not diabetic, those spikes can affect your body, including your hunger and fullness levels. With the “approved” sugars list above, those sweeteners don’t provide as much of a spike than the unapproved list. However, there such a thing as having too much of a good thing, so that’s why even these quantities are limited. Sugar contains calories and will affect your weight loss. With the 21 Day Fix, you are allowed 1-2 teaspoons a DAY. That’s not a lot, but generous for those who need something sweet.

What about artificial sweeteners? Those don’t contain any calories! Why can’t I consume those in mass quantities?

With the except of stevia, calorie-free sweeteners were artificially made from chemicals. There have been many studies to show how artificial sweeteners can affect brain function, cause seizures, cancer, and other side affects. In other words, they are not good for your body. In addition, they can still affect your blood sugar spikes to cause hunger, even without the added calories. If that is not a valid enough of a reason, I’d ask you to think about it this way: Modern technology and scientific research is constantly evolving. Sacchrin (aka Sweet’n Low), was once considered to be a safe artificial sweetener. In the 1970s, lab tests revealed that it caused cancer in rats. In 2001, the FDA decided that since the findings weren’t found on humans and therefore was safe for humans. Also, research is starting to surface on aspartame (have you noticed how more companies like Pepsi are starting to move away from using the sweetener) and sucralose (I believe it’s only a matter of time before companies start moving away from that as well). 21 Day Fix urges you to consume REAL food in real proportions.

Okay, so how much can I have again?

1-2 teaspoons per day.

Oh the humanity! This coffee/pancake/whatever needs to be sweeter!!

Okay, my friend. (Since you’re responding the above, we MUST be friends because I’d be saying the same thing!). Here’s a time in your life to branch out and explore some new possibilities. Spices can not only add some flavor, but give the illusion of sweetness without the extra calories. Cinnamon is one of my favorite go-tos. In fact, I put cinnamon in my kids’ pancakes to help eliminate the need for syrup. Pure extracts are also a good way to go. (You’ll want pure/natural, as imitation extracts can contain sugars). Vanilla is my favorite, but these Bakto extracts always find a way into my coffees, shakes, and whatever else I might be baking!

 

(Links above will take you to Amazon.com, where a portion of your purchases will go to support this blog. Thank you!)

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21 Day Fix Amazon Shopping List

Here's a 21 Day Fix Amazon Shopping list of my recommendations to make your transition into this new lifestyle!

When you’re embarking on the 21 Day Fix lifestyle change, it may require you to supply your household with some items beyond the essentials kit and groceries. Here I have made it easy for you by compiling a list of shopping recommendations for things which may be useful in your journey. Amazon is a great online shopping resource that I am a firm supporter of! All of the links provided below will take you directly to the Amazon link (unless otherwise noted).

If you don’t have Amazon Prime, they offer a FREE 30 Day Trial! With free two day shipping, you can click and have things delivered to your doorstep at a great price. Try Amazon Prime 30-Day Free Trial

Kitchen Stuff:

Heim Concept 10 Pack 3 Compartment Meal Prep Container Food Storage BPA FREE – Bento Box w/ Airtight Lids

 

Having a meal prep one day each week is a huge time-saver! These lunch boxes are great for storing and using throughout the week. They have compartments to put your various foods in and they hold up well.

Having a good crockpot makes family meals simple and easy! This one is programmable and portable, and awesome for healthy eating.

Crock-Pot SCCPVL610-S Programmable Cook and Carry Oval Slow Cooker, 6-Quart

I live by my Crock-Pot! It gets used every week and is an easy way to have dinner on the table when you are a busy person! Looking for some great and easy recipes? Here is a collection of 21 Day Fix Crockpot Recipes! This particular crockpot is cool because it’s programmable and portable. Potluck party? Not a problem! My recipe for Buffalo Crockpot Chicken will be loved by all and you’ll have something to munch on that is 21 Day Fix approved.

Ninjas are absolutely awesome! I use mine every day for shakes and the food processor attachment is great for making your own clean eats.

Ninja Master Prep (QB900B)

Whether you use Shakeology or another meal replacement powder, having a good blender is essential for everyday use. I love my Ninja. It also functions as a food processor (awesome for making Fix approved foods like Salsa, Peanut Butter, and chopped veggies). This model is also easy on the budget (my favorite type of purchase!)

Bakto extracts are all natural and are a great addition to #Shakeology and coffee. My faves are cake batter and butter pecan. So delish!

Bakto Flavors – Natural Flavors & Extracts – PICK YOUR OWN FLAVORS – Box of 6

I absolutely LOVE these extracts. They are natural, and great for enhancing the flavor of your shakes (or coffee!). My favorite flavor is cake batter – it’s absolutely delicious!

Move over PB2! This stuff is a very similar product, but without the added sugar that PB2 has.

Protein Plus, Roasted All Natural Peanut Flour, 32 oz (907 g)

The most popular brand of peanut powder is PB2. This particular brand I would endorse more as it contains no sugars. Peanut powder is great to enhance the flavor in your shakes. (How does this fit into 21 Day Fix? Here is my article with more detailed info, including a video from Autumn Calabrese).

Liquid Aminos are a GREAT and healthy alternative to soy sauce! It's both gluten free and non-GMO.

Liquid Aminos 16 oz. 16 Ounces

Liquid aminos are basically a substitute for soy sauce – the sodium count is lower and is a good pantry staple. Also, it’s GMO-free!

 

If you're type B like me, having an extra set of #21DayFix containers is crucial!

Beachbody Portion Control 7 Piece Container Kit (Amazon)

Having an extra set of containers is extra helpful! If you have a Beachbody Coach, I would urge you to purchase your extra containers through them, so they can get the credit. If you order through the Amazon link, the price includes Prime Shipping (so it comes out to about the same).

Stay hydrated for a fraction of a cost of the name brand coolers! These tumblers will keep your water ICE COLD all day long! Perfect for on the go!RTIC 30 Oz Tumbler

Need a way to keep hydrated throughout the day? This awesome tumbler works just as well as the name brand version for a fraction of the cost! We love saving money! It will keep your ice water cold all day long to keep you refreshed.

Fitness Equipment:

These are great dumbbells for #21DayFix! They come in a variety of sizes with FREE (Amazon) Prime shipping.

Da Vinci Pair of Neoprene Dumbbells with Non-Slip Grip, Choose Your Dumbbell Weight, 3lbs

For the 21 Day Fix videos, you need either 2 sets of dumbbells or a resistance band. If you’re a beginner to exercising, I recommend a set of 3 lb weights and 5 lb weights. When I started, I used a set of 5’s and 8’s, and upgraded after a round.

Here's a resistance band that is great for #21DayFix and #21DayFixExtreme. There are different strengths to choose from, a door anchor, and FREE (Amazon) Prime Shipping!

 

Black Mountain Products Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart, and Resistance Band Carrying Case

If you prefer, you can use a resistance band instead of dumbbells. I prefer the dumbbells, but the resistance band gives a different workout! All of the workouts show options for either the resistance bands or dumbbells.

Staying hydrated is super easy when you have a water bottle you love. Tervis makes awesome designs and come with a lifetime warranty!

Tervis Water Bottles
A huge part of weight loss is getting adequate water intake. For me, having a cool water bottle that I love helps motivate me to keep my water bottle at my side and use it more often. Our family recently invested in Tervis mugs for everyone. There’s a design for every taste out there! My pic? Wonder Woman, of course!

That’s my 21 Day Fix Amazon Shopping list! What would you add to this list?

 


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How to buy 21 Day Fix as Christmas Gift…and NOT get sent to the Dog House!

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Gentlemen, Christmas is coming, and you have yet to shop for your lady. What DO you buy for a woman so lovely and has captured your heart? Perhaps you’ve seen the hype and rage of the 21 Day Fix (it IS the most popular fitness/nutrition program out there). If you’re considering buying such a program, doing so must be done with extreme caution. Here are some factors you should consider before you make a purchase: (and ladies, I’ll talk to you in a minute!)

You should definitely buy her the 21 Day Fix if: 

  1. She has specifically asked for it.

You should consider tentatively buy her the 21 Day Fix if:

  1. She is interested in health and fitness (and by interested meaning she is already actively engaged with working out. Owning an unused gym membership does not count in this case) and has expressed interest in the program. Perhaps she has similar programs she uses such as Jillian Michael’s 30 Day Shred.
  2. You are interested in the program and would like to do it alongside with her. This program is for guys, too! However, you should make sure that she is also vocally interested in completing such a program with you. Guys – I don’t know about your wife/girlfriend, but I absolutely LOVE LOVE LOVE having a husband that is 100% supportive in my journey to be healthy.

You should probably consider NOT buying her the 21 Day Fix if:

  1. She has made no active mention of wanting to be healthy, wanting to lose weight, wanting to tone up, wanting to learn healthy eating habits, etc etc etc.
  2. She has not specifically asked for it.

There’s a massive gray area within these guidelines. You can tiptoe one millimeter in the wrong direction and BOOM – you are in BIG TROUBLE, MISTER!!!! I mean, do you really want to have the conversation where she says “What are you trying to say…?”. Don’t go there. Play the safe route. Don’t be that guy. Buy her a bracelet. If you buy her a bracelet, maybe don’t get any of those barbell shaped charms. Unless she’s already shredded. The 21 Day Fix is a WONDERFUL program, but I don’t want to be that coach that makes the trouble-sale. Do the right thing. But hey, if it’s a program you think the both of you might be interested in, buy it for yourself! Then do the work in front of her! Show her how you can lift those weights like a boss. And perhaps she’ll decide to start joining you.

Okay ladies, let’s talk.

Listen, stereotypically speaking, guys don’t always know what gifts to give to their wife/girlfriend. I know there are some fabulous husbands who don’t fit that mold. But for those that do fit the mold, we have a couple of options: 1) We can help them by specifically telling them what we want or 2) We get a steam cleaner for Christmas (raises hand. It was actually a birthday gift but it has come to great use!).

If you want your husband/boyfriend to buy you this program, there are some easy steps you can do:

  1. Send your husband a link (I will provide below). These are direct links to not only the Team Beachbody website, but for the specific product you’d like to receive. Through this link, he can place an order which will also register the account with ME as your free coach.
  2. Copy and paste a message with the link (you can tweak it if you’d like):

(Insert personal greeting of choice)
I’m not sure if you have decided what to buy me for Christmas yet. If you’re looking for an idea, I would love for you to buy me the 21 Day Fix Program. I want to be healthier in 2016, and I think this will be a great way to do it! The cost is only $59.95, which is a great deal! Here is the direct link to order, which also will sign me up to have Tina as my personal health/fitness coach. She’s really awesome! http://www.teambeachbody.com/shop/-/shopping/21DayFix?referringRepId=552361. If you have questions on ordering, you can contact Tina directly at fitfuntina@gmail.com, and she’d be happy to answer any questions and help you with the order process.

If you would like your significant other to order a Challenge pack, which includes the 21 Day Fix Essential Package, a 30 Day Supply of Shakeology, and a free 30-Day Trial to Beachbody on Demand, you can include this message:

I’m not sure if you have decided what to buy me for Christmas yet. If you’re looking for an idea, I would love for you to buy me the 21 Day Fix Program. I want to be healthier in 2016, and I think this will be a great way to do it! I’d love to combine it with Shakeology, which will give me a good solid nutritious meal each day for a month. The cost for the entire package is $160, and I’d love to try the (insert flavor) flavor in the 30 serving bag. Here is the direct link to order, which also will sign me up to have Tina as my personal health/fitness coach. She’s really awesome! http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=552361 If you have questions on ordering, you can contact Tina directly at fitfuntina@gmail.com, and she’d be happy to answer any questions and help you with the order process.

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Crock pot Recipes for 21 Day Fix

Here are some yummy recipes you can use with your crockpot for 21 Day Fix!

Crock pots (slow cookers) are a tremendous time saver in the kitchen. Here are some crock pot recipes you can use for 21 Day Fix.

beefstroganoff

Crockpot Beed Stroganoff by FitFunTina

Cilantro Lime Crockpot Chicken from FitLifeBound

tikkimasala

Crockpot Chicken Tikka Masala from LifeBodyBalanced

crockpot buffalo chicken

Crockpot Buffalo Chicken from FitFunTina

bulgogi

Bulgogi (Korean BBQ Beef) from FitFunTina

salsacrockpotchicken

Salsa Crockpot Chicken by FitFunTina

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How to count PB2 on 21 Day Fix

(This post contains Affiliate links via Amazon.com. Your purchase helps to support this blog. Thank you!)

PEANUT BUTTER IS AMAZING. I normally don’t type in caps, but sometimes, the situation calls for it. PB2 is a product that is popular in the weight loss industry, because it is lower in fat and calories than normal peanut butter. (And yes, it’s still made from peanuts).

If you’re wondering how to count PB2 on 21 Day Fix, here is a video from Autumn Calabrese, the trainer behind the 21 Day Fix Program (with summary below):

 

 

  1. PB2 counts the same as regular peanut butter. 1 teaspoon PB2 = 1 teaspoon
  2. That being said, natural organic peanut butter is always going to be the better option. Even though PB2 is lower in calories, eating real peanut butter is a better option because it’s not as processed.

My additional thought:

I’m in full agreement, although sometimes I use PB2 in my Shakeology. In another video, Autumn says you can use a little bit more than a teaspoon, but be careful with your measurements.

Where can I buy PB2?

Look in the grocery stores in the peanut butter section. There are other brands available, and while I am not familiar with them, I would check the ingredient lists to check for any added sugars or other added ingredients.

WAIT!! There’s a BETTER option!!

Here’s the deal with PB2 – it contains sugar. It’s not exactly a clean option, but I did some research and found this Peanut Flour – which is similar to PB2, but the only ingredient is peanuts. It’s definitely got a richer flavor, and worth checking out. Be careful in your measurements, as it does contain more calories than PB2 (however, it’s a much better alternative to PB2!)


How to count pb2 on 21 day fix. Click the link for Autumn's response and more information!

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