5 Day Sugar Detox Meal Plan

I am hosting a 5 Day FREE Sugar Detox group!

With Summer, brings all the goodness like cold ice cream on a hot Summer day, beers on a patio with friends, BBQs with friends + family, parties, holidays... The list goes on!

It's been SO MUCH FUN, but at the end of Summer, some are left with some evidence of a great Summer left on our bodies! LOL Maybe this is why sweaters in the fall are so popular... :P

This group will focus on eliminating PROCESSED + REFINED sugar and carbs. White carbs do a lot of the same that sugar does in our bodies, leaving you with CRAVINGS, you eventually CAVE to that craving, and around and around we go.

This 5 days will NOT be easy, BUT with a group to support + motivate you, a group that is ALL going through the same withdrawals, the same struggles, will make it SO much EASIER (and dare I say, maybe even make it FUN?!).

The 3-5 days of WITHDRAWALS are WORTH the end goal. Feeling HEALTHY, vibrant, active, proud, less stress, happy + NOURISHED!

FOOD determines your mood. It determines how you handle stress. It determines your activity level. Your confidence. Your self image. How you parent. How you react to situations with your family/friends/children/coworkers, etc. Food determines your future, your HEALTH, your statistical probability of disease... So why do we GIVE IN to instant gratification, for that moment of enjoyment to only last MOMENTARILY?!

It is WORTH it to plan. It is WORTH it to go through the withdrawals. EVERYONE in your life will feel the difference, YOU will feel the difference. I have seen people enter these groups, continue on and see massive growth in their WORK, promotions, happier kids... It's all about the COMPOUND effect of your choices. When you're happy, you're fulfilled, you're confident, EVERYTHING else in your life seems to get BETTER. Why? Because YOU are better. YOU are more driven. You are HAPPIER with WHO YOU ARE!

So let's DO THIS! Email me at mskfitness@yahoo.ca to get into this group that starts TOMORROW!

Here is MY personal meal plan, I am following the 21 Day Fix Extreme meal guide, with competition diet worked in there twice! I am moving that up to three times next week! I have a VACATION planned for September, and it's at a waterpark. Where I will be wearing a bathing suit. Motivation ENOUGH!

Make THIS week, YOUR week. EVERYDAY you are given choices. Make choices TODAY that will benefit your tomorrows. Your future. Health is about SO MUCH MORE than a number on a scale, than looking great, it's about feeling good, loving YOURSELF enough to take care of YOU, and being the BEST person you can be, the person you were CREATED to be! <3

Make this week COUNT!

Your Coach,

Krys
xxx

Healthy Turkey Sliders Recipe

Wow.

What can happen when you experiment can turn out SO incredibly GOOD!

Yet another reason why I love 21 Day Fix so much... It FORCES me to be creative. When I have a Green (vegetable), Red (Protein) + Orange (dressing/fat) left, and do NOT want a salad, I have to come up with something.

SO, I literally go into my fridge and try to come up with a casserole, stir fry, or in this case, Healthy Turkey Sliders!

As you can tell, I devoured them! My kids don't like vegetables so I have to be creative in that department too.

The Turkey Sliders themselves I made on Meal Prep day because I had packaged Ground Turkey that needed to be cooked. You can use them as meatballs, make a sub, I even crushed them up today to put into spaghetti for my daughter for lunch.

So here they are, pre-devoured.

You can obviously change up the toppings, and even use a Wrap or Bread if you so please (which my daughter insisted upon!). Next time I make them, to make them easier to eat, I will wrap them entirely with romaine lettuce so they look like little green flowers, and put a toothpick down the middle. :)

Made these after my workout (Insanity Max 30 today!), so I could fuel my body and wow, I am feeling SO satisfied after! No cravings at all!

Let's get to the recipe!

Turkey Sliders

1 package of Ground Turkey
2 cloves garlic minced
1/2 tsp child powder
1 egg
1 tsp Extra Virgin Olive Oil
1/2 cup Zucchini Grated
1/4 cup onion/red pepper minced
1/4 cup feta (optional)
1/4 cup green onion
1 tbs SriRacha (optional)

Form into patties and pan fry them until golden on each side.

Forming Turkey Sliders

Romaine Lettuce
1 Roma Tomato Sliced
1 teaspoon Balsamic Vinaigrette for each slider
Sri Racha
Bean Sprouts
Thinly Sliced Cucumber

Place Romaine lettuce on the bottom. Place patty and pour 1 tsp Balsamic Vinaigrette on top. Place Bean sprouts, cucumber + tomato and wrap and place toothpick in the middle.

Optional: Put Sriracha on top + some Feta or Marble cheese.

2 Sliders = 1 red, 1 orange + 1 Green

Enjoy!

Weekly Check-In + Meal Plan

Let me start off today's post by saying that I had SO MUCH FUN in Cancun, and even more fun AFTER. LOL

You'll hear it again + again. You fall off your healthy eating routine + working out, and I mean you FALL OFF, for days, weeks even! I got home and the sugar cycle had begun... I had virtually eliminated it and then vacation came, and I allowed too many cheesecakes to enter my system which led to MAD CRAVINGS that I had no intention of controlling when I got home. :P

SO, I decided I needed to do it, I needed to cleanse my body and go through the first 2 weeks of cleaning my body UP on the inside, eliminate those crazy sugar cravings, and get back on my game.

I decided to start 21 Day Fix Extreme, and although it's been tough, I have followed it virtually to a  T for the last two weeks.

Here are my DREADED before pictures:

My weight: 163.8

EEEK! 

However, I am NOT discouraged, in fact, I feel EMPOWERED. I know how to do this, I've done it before, and MY MAGIC program being 21 Day Fix, I KNOW that when I do have indulgences, vacations, I am travelling a lot one month, I can get RIGHT back to it with my eating + my workouts. :) 

The night time cravings have been killing me, so I've been opting for Egg Whites + Mustard. I used to have fruit but am trying to steer clear of the added carbs in the evening, unless I'm really hungry, then I'll have some quinoa in there too! It's SO good, don't knock it 'til you try it! 

So here's my plan for next week, and I am PREPPING tonight. I will be following THIS plan as strictly as possible and using my 21 Day Fix Tracker in order to make sure I am eating every 2-3 hours.

As you can see, I did add a section for KIDS because sometimes the kids just want to have some MAC + CHEESE! LOL I do make it homemade for them, and use remainder of cheese sauce for their Cauliflower. I am trying to think of a way to pack in a few more veggies, perhaps white beans, into their meal so it's more nutrient dense... Stay tuned! Ill post when I find one they like! 

So there you have it, to a SOLID week. When I don't plan, I fail. It's as simple as that. I have planned this out, bought everything I need to make sure I succeed, and have a kick butt group to support me in this! 

TO THIS WEEK! You can either move closer or further away from your goals, it's YOUR choice! 

xxx

Krys

upLIFT Legacy Accelerated Coach Training Coming Up!

As I sit here in Cancun, I can't HELP but want to just on my balcony and share it with the world. I feel like I have an OBLIGATION to, I mean for real, how could I NOT?

Here I am, in this BEAUTIFUL resort, being CATERED to and treated like royalty; I seriously have NEVER experienced it to this degree.

View on my balcony

Just TWO YEARS AGO, TWO (Lets think about how quickly our kids grow, that ain't a long time!), I was sitting in Alberta, with no money, mountains of debt, and moving BACK to Ontario to move into my Dad's house with my husband and two kids. I was overweight, uncomfortable, and felt GUILTY and like I was merely existing. I mean, I had two beautiful, and I mean BEAUTIFUL girls who deserved the BEST MOM, not a mom who sat in the house, didn't want to go out, and didn't take THEM out to teach THEM how to really live. How could I NOT be happy with this beautiful life I'd been blessed with? Then came GUILT instead of DOING something about it!

Fast forward to when I moved to Ontario a month later and I started Insanity with a friend. I had NO idea about Coaching, but he pushed me and said to just do it, take before pictures and him and I would run the challenging course -- TOGETHER. That was what I needed. I KNEW if I was going to tackle this mountain of debt, NO JOB to go to when my mat leave was over (which meant showing my BEST SELF to potential employers) and becoming the best mom I could be, I had to start with MYSELF.

So I began. I COMMITTED. I vowed, no matter how many times I needed to take a break, I would persevere. I would take 25 breaks my first week, but that didn't matter, because I did it. EVERYDAY. No excuses. I would stay up 30 minutes later if I had to, but it was getting done.

It was NOT about weight loss. I had NEVER kept a promise to myself. I would make commitments to my daughter's school, to them, say I would commit to bringing in the snack, would I follow through? ABSOLUTELY. But how funny is it that when we commit to OURSELVES we don't do it?

 The relationship with OURSELF should be the MOST important one, shouldn't it? How much do we trust ourself, have confidence in ourself, self esteem, if we don't follow through on our own promises? 

Day 60 came and I felt like a DIFFERENT PERSON. I'll be totally honest, I did NOT lose much weight, but that was COMPLETELY irrelevant, I felt FANTASTIC. I found myself, or at least started to. I saw my body start to change, my personality start to develop, I actually WANTED to go out and talk to people!

And THEN came Coaching. I found out about it and didn't think twice. It was accountability that changed my life, and if I could offer that to just ONE person, I would be successful. I KNEW there were other moms in my position, and I KNEW they needed someone to be their accountability partner too, and I VOWED to be that person. To truly attack this obesity epidemic, to help provide physical AND mental wellness and HEALTH to people, to show them ANYTHING is possible.

I have worked hard, I won't lie about that. It's my work ethic that has given me success. BUT what do I work hard doing? Helping people. I don't just TRY to help people, I make SURE the people who confide in ME, find solutions, and I help them achieve THEIR GOALS.

In turn, I will never stop. I will never stop striving to be better, to LEARN, and to share it with even MORE people. It is the MOST fulfilling thing I've ever done, I help people get their LIFE BACK. Find health. Find nutrition. Lose weight. Some have NO weight to lose but need to find THEMSELVES again. 

I LOVE what I do and I am opening up my team to YOU.

Ask yourself, how could this change your life?

Whats the worst that could happen? You get into the BEST shape of your life, and become the HAPPIEST you've ever been.

Where do you want to be in 2 years? 5? 

Guess what? The beauty of this business is you CAN make it happen. Its up to you to make a decision. I will show you EVERYTHING I've done, and then its up to YOU to make it happen, for you to help CHANGE THE WORLD, change a LIFE, an entire life, maybe their kids life will be changed forever too. Think about it, all because of YOU and your existence.

YOU have that power.

Apply to take part in my 21 Day Accelerated training and JOIN ME in my mission to HELP change the WORLD!

BIKINI Season is COMING! Going EXTREME!

I have been COUNTING DOWN to start the 21 Day Fix Extreme!!!!

I leave for Cancun in 50 days, and instead of thinking of days, I think of "How many rounds away is my trip?!" LOL 

I can officially do 2 rounds and then one additional POWER WEEK before I go! I have SO got this. I am picturing myself on the beach in Cancun, and feeling FREE to walk around in my bathing suit, not feeling the need to cover up, but truly feeling SO confident and PROUD, wearing the outfits I have ALWAYS wanted to wear in the HOT SUN!

Totally off topic there dreaming about sandy beaches. Back to it!

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So before I go into my plan, I want to give some facts on the 21 Day Fix EXTREME so you're not confused.

It has TWO meal plans, Extreme & Countdown to Competition.

The Extreme meal plan is similar to the 21 Day Fix, just no treats, and less junk on the food lists (think eating 100% clean, but still can have cheese, carbs, etc)

The workouts are almost ALL with weights.

The breaks between moves are shorter or removed altogether.

You do not have to do the Competition meal plan! This is OPTIONAL and can be added into your 21 Day Fix meal plan on any rotation YOU see fit (you can do it twice a week, alternate every second day, etc.). 

I don't want anyone thinking 21 Day Fix Extreme would be too intense for them as a result of me talking about the Competition plan! This is by far an extreme plan that, as it states in the book, even professionals struggle with. It's there so you can incorporate it in a few days a week *IF YOU WANT* but is not a mandatory part of the program, merely an option for someone who wants to take it to a new level PAST Extreme!

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SO, I got the package in, and literally RAN to the car so I could open it and look at the meal plan! I have been waiting for this Countdown To Competition... As difficult as I know it will be, I know I can do it, and I know it's what I will need to truly dial in on my nutrition and blast through these last 10 pounds, and reveal the muscle underneath my winter layer :P

Much to my knowledge, this plan is STRICT. WOW. The Extreme Plan is FANTASTIC, similar to the 21 Day Fix but just cuts out the 3 treats you can have on a weekly basis. Very do-able, just dials in so you FOCUS on what you're putting into your body. Now, the Countdown To Competition, DIFFERENT STORY. I knew it would be difficult, but I guess seeing it in front of me makes me realize just how tough this is going to be.

I'm grateful I just did MAX OUT, because that's how I feel with this program. I won't just be maxing out with my workouts, I will have to MENTALLY be in the game with my nutrition. When I feel like I CAN'T, I've trained my brain with that amazing program, and will have Shaun T in my mind telling me that I CAN. One thing I learned during that program, was that you can truly do anything. You can mentally push yourself past and prove to yourself that you CAN, despite being uncomfortable. 

So, I'm taking that mentality right to this meal plan. You'll see why... Look below!!!! 

Maybe that doesn't seem tough to you, but this girl LOVES dairy and carbs, and the Competition meal plan doesn't call for a lot of it. I'm going to have to get creative with my free sauces... I sense SriRacha will be my go to for EVERY. SINGLE. MEAL.

I'm thinking of making a concoction of different sauces to liven this up! 

I will be eating every 2 hours, lots of water, hot water with lemon when I wake up, and getting my workout OUT of the way right in the morning. I haven't tried a workout yet, but I really enjoy working out with Autumn, so I am sure I will love them! 

Here's to 21 days! 

Insanity Max 30 Month 1 RECAP & Meal Plan

If you want to take part in my next Insanity Max 30 group, email me at mskfitness@yahoo.ca, Subject INSANITY MAX 30

I am on the LAST WEEK of Month 1 of Insanity Max 30! That went by WAY too quickly! I can't believe I'm even writing that, I feel like I started it just a mere week ago!

The first week I did this program, it was TOUGH. I had lower max out times, I didn't feel as strong, but what it was, was that I wasn't MENTALLY that strong yet!

Now into week 4, I feel like this program has TRAINED MY BRAIN to continually PUSH my limits. Our bodies are COMPLEX, when you exert energy and use your muscles for something they are struggling to perform, you feel the BURN. This is your body PUSHING itself so that it can repair and become STRONGER to adapt to a new lifestyle. Your body can do anything, it REALLY IS your mind you have to convince.

When I'm working out now, I don't stop when I'm tired. I strive to hit my last week max out (which I STRUGGLED to hit), and then strive to go as long as I possibly can after. You can see how each week if you continue to go past, how much stronger YOU will get, but also how much stronger your MIND will get, that you CAN do anything! 

I did Cardio Challenge on Monday, and was DYING after! BUT, for some ODD reason, (it honestly was like I had an alien in my body TAKE OVER :P), I walked over and put Speed 3.0 IN! That was my TOUGHEST workout before I started Insanity Max 30. And guess what? I PUSHED THROUGH. I felt stronger than I EVER HAVE because I KNEW, after 3 weeks of Insanity Max, that I could push my body to do just about ANYTHING! What a HIGH!! 

This week I'm pushing myself to do my BEST, especially with Month 2, and tougher workouts, LOOMING! 

I am dialing into my nutrition more than I ever have. I truly believe that you can work your BUTT OFF, but if your nutrition ISN'T there, you aren't going to see results!

Today I did Tabata Strength, and maxed at a cool 21:37. I worked THROUGH the burn, and pushed myself to that NEXT exercise. I knew the burn wouldn't last long, because we'd be onto something ELSE! 

Pre-Workout : Shakeology w/ a quarter Banana

Post workout: Chicken wrap with Tzatziki, veggies & Sriracha

This week, I need to work on WATER consumption!! THAT is my big goal! Below is my meal plan, but remember not to use it to a T for yourself. We ALL have different bodies, and react differently to different foods. I KNOW these foods work for me, and they make me feel great. I like to repeat foods; I don't like to make a complex meal everyday. I love wraps, so I eat a lot of them. Almonds are my best friend! LOL So I eat them for my afternoon snack almost daily. Keep it simple. Don't overcomplicate it!

I think this workout is truly ADDICTIVE. I think about it ALL the time and look forward to seeing myself push PAST the day before. Beating YOURSELF is the BEST feeling you can have. COMMIT and you WILL succeed!

Here are the details on this workout:

What is INSANITY MAX:30?

INSANITY MAX:30 is a 60-day in home workout program that pushes people to their personal max in just 30 minutes a day without equipment for jaw-dropping visible results. INSANITY MAX:30 makes people push as hard as they can for as long as they can until they MAX OUT - the point when they just can't do any more or they begin to lose good form.  They'll then note their MAX OUT time, recover, and finish the rest of the workout. Every day they'll push to increase their previous MAX OUT time so they constantly progress, improve their fitness, and get the full body results they've always wanted.  And for the first time the program includes a low-impact modifier for every move so anyone at any level can MAX OUT without the impact to their joints.

Who should buy the program?

INSANITY MAX:30 is for anyone who is looking to lose weight, tone up and get the best body of their life!  It's perfect for anyone short on time who wants a  jaw-dropping body in just 30 minutes a day. The low impact modifier makes this program approachable to people of all skill levels.   It's also great for anyone who wants a flexible eating plan, or anyone who does not want to use any equipment.

One more week! THEN PROGRESS PICTURES! Go TIME!

Insanity Max Continues...

The FIRST week of Insanity was GREAT, but the SECOND WEEK! FOR real, best program out there.

Why?!

The SECOND week, we got a chance to try to beat OURSELVES. Our own max out times. Not ANYONE else's. We weren't sitting here wondering if someone else might be doing this easily, making it to the end with no trouble (let's be honest, we see someone in shape and we think they're perfect and have NO struggle!). 

This program shows we ALL have a max out time, we push harder, go deeper, go FASTER, and we MAX OUT. That IS the goal of the program! It shows everyone in the group that we are all just PEOPLE competing with ourselves, seeking to be BETTER than we were before <3 

Now, in preparation for WEEK 3 of this incredible program, I really am working on nutrition.

HALFWAY pictures WILL be coming up on Monday two weeks from tomorrow. THIS seriously blew me AWAY. How did it come that quickly?! It's time to seriously focus on the nutrition end of Insanity Max 30!

It uses the 21 day Fix container system, however with different brackets, and it puts me in a HIGHER bracket than I was in. I was feeling I was eating TOO MUCH for me, so I went back to the bracket I used before and I'll be starting that tomorrow.

Please don't mind the REPEAT meals, I'm a creature of habit, and like what I like. If its easy, I like it, then it'll be eaten SEVERAL times during the week. LOL Hence the Shakeology ALWAYS for breakfast, followed by Greek Yogurt w/Strawberries, almost EVERY single day!

I will be looking for some new recipes to try this week, so I can add them in NEXT week (despite me REALLY not wanting to... I am used to THIS meal plan LOL). I need to try some new things so I can be a better Coach, and MOM LOL My kids need some variety! 

Your Coach,

Krys

xxx