Faster Way to Fatloss (FWTFL) Week 1 Meal Plan Ideas

Shop the outfit HERE

Happy Thursday guys!

I finally had the chance to sit down and get my little food blog together for you guys. I have been getting so many questions about the program and what I am eating so I figured I would show you a few of my days from week 1 and give you a little background. All I can say is, FWTFL has definitely changed my life.

Day 1 & Day 2 (Monday & Tuesday) when you first start are low carb days. This means you increase your fat intake and decrease your carbs to under 50g. It sounds hard, but you will find things you like that will help you stay under this number!

Lunch, Dinner & Snack, Day 1 & 2:

For lunch I had 1 cup of Cauliflower Gnocchi from Trader Joe’s (SO GOOD), 1 Mild Sausage link form Wegmans, and 1 cup of brussel sprouts, 1 tbsp of olive oil, and a 1/2 of an avocado.

For dinner I had 3/4 cup of riced cauliflower sauteed, 2 cups of baby arugula, 1/4 cup red kidney beans, 1/4 cup black beans, 3oz tri tip steak, 1/2 of an avocado, 1 tbs red wine vinegar, and 1 tbsp olive oil for cooking & 1 tbsp of olive oil for dressing. It was delicious!

For a snack I had a homemade pancake that consisted of 1/2 scoop protein powder, 1 large egg, and topped with some peanut butter cooked in 1 tbsp coconut oil.

In order to make it easier in my first week, I decided to eat the same thing the first two days to get used to it. It actually really helped. I also ate as best I could with the macros in my prep week to prepare!

Day 3 & 4 (Wednesday and Thursday) are your regular macro days. That means whatever your carbs, fats, and proteins are in the app, you eat it all! For example my macros are: 195g carb, 52g fat, and 78g protein, & believe me it is a lot!

Lunch, Dinner & Snack, Day 3 & 4:

For lunch I had 159g of Fried Rice from Trader Joe’s (SO GOOD), 1 cup roasted brussell sprouts, 1.5 tbp of oil used for cooking, and 1 Mahi Mahi Burger from Trader Joe’s.

For dinner I went with Chicken Breast Nuggets, another trader favorite, and penne pasta with everything bagel flavoring on it. I had regular pasta without realizing we should be staying gluten free so I switched it out for gluten free pasta the next day.

For a snack, I had 1.5oz Roasted Plantain Chips and a 1/2 banana with protein powder and water shake!

Day 5 (Friday) is a low macro day. This means you eat 25% less of each macro. For lunch I had the same arugula and bean salad as day 1 & 2 and for dinner I had the same lunch as the day before just smaller portions with plantain chips as a snack again.

Day 6 (Saturday) is back to a regular macro day & Day 7 (Sunday) is back to a low macro day.

Here are two more things I made that I have some pictures of:

Honestly, thank god for the prep week. It really helped me prepare for the different days and helped me learn about the program. I am in week three and still eating most of the same stuff but found new items I am loving and will share with you soon. I have not weighed myself, but I have lost about 4.5-5 inches in all so far.

If you would like to read more about the plan, you can read more HERE.

As always, I am an open book! If you have any questions, shoot me a comment or DM!

XOXO,

Nina

Overnight Oats & Fitness Update

This post will be a little fitness update as well as one of my go-to breakfast meals, Overnight Oats. I am currently doing 80 Day Obsession (beachbody program) and it is all about timed nutrition and fueling your body at the right times. As a part of the program they say you should be eating a hearty meal 1 hour prior to working out. I workout everyday at 6am due to my work schedule which means I have to eat at 5am. I obviously do not want to get up and cook something so I have been doing overnight oats and loving it.

Ingredients: 

4 oz Almond Milk

1/2 frozen banana

1/4 cup frozen blueberries

1/2 cup old fashioned oats

1 tsp cinnamon

1 scoop Protein Powder

I make a smaller portion for myself since I am eating so early so you can obviously increase the ingredients based on how you want it. I usually also put almond butter in there but didn’t want to today. I put all the ingredients in and mix them together. I use a frozen banana because I found that when it thaws out overnight, it gives the oats a really good taste. The banana will obviously turn brown by the morning time, but it gives it a really sweet flavor. I sometimes do blueberries and strawberries or other fruit, it just depends what kind of mood I am in. If I am not using any fruit I usually put about a tsp of honey to make it a little sweeter.

I then mix everything together and just put it in the fridge until the next morning. I mix it all together again before I eat it, and it tastes amazing. I use the cinnamon in the morning to top it off. See below for the next day:

ENJOY!

Fitness Update:

So, as I mentioned above, I am doing the 80 Day Obsession by Beach Body. I am on day 11 and loving it! I started doing BBG for the 3 weeks between The Max Challenge and 80 Day Obsession and I didn’t feel challenged enough, and I also wanted something with a set meal plan to follow. There were food ideas but no meal plan and I found myself starting to stray, eat unhealthy, and start to gain a little weight back. I am the type of person who needs consistency and a good plan to follow. Nothing against BBG at all. Once I get to the weight I want to be I will do BBG for maintenance and to maybe gain more muscle.

80 Day Obsession is similar to 21 Day Fix with measuring your food in the given containers and following a set meal plan, except it is much longer. I contemplated doing the 21 Day Fix since I only have about a month until Miami and I want to get more toned, but decided to do a longer program to keep myself accountable.

I am absolutely loving it so far. I find the workouts extremely challenging but in a good way. I look forward to that 6am workout and truly give it my all. I can’t wait to see what the remaining 69 days are like. For me even though I will be going away for a Bachelorette Party, to Miami, and will be in a wedding during the 80 days, I was excited to know that this would end right around the time I go to Aruba and gave me a reason to keep pushing play! I will keep you all updated as it progresses and give updates through the multiple phases of the program. I have not stayed 100% strict. I would say about 95%, but that is what I need in order to stay on a program and be happy!
What keeps you motivated? What workout program are you currently doing? Let me know in the comments below.

Nina (2)

Delicious Smoothie Recipe

img_3486img_3484.jpgimg_3486.jpgimg_3487.jpgimg_3488.jpg

Items Pictured:

Jamba Appliances Blender // Protein Powder // Multi Compartment Shaker Bottle

My favorite after gym meal is a nice green smoothie! I have been obsessing over this protein powder (limited edition) and it’s taste. I have tried various flavors and have never been disappointed.

I came across Ideallean about two years ago when I was looking for a protein with a good flavor so that I could make protein pancakes without them tasting bad. This is now the only protein I will buy. It’s extremely reasonably priced and so delicious!

My go to smoothie is usually:

1 honey crisp apple

1 banana

1 cup Almond milk (unsweetened)

2 tablespoons Almond butter (organic from Costco)

1 cup kale (sometimes a little more)

1 scoop protein (Ideallean)

You can always change this up with different fruits and peanut butter. I also found that this tastes good with pineapple too, instead of the apple. I always add greens into my smoothie to make sure I am getting enough vegetables in my day.

I also have to mention how amazing this blender is. You can juice items in here as well. I put oranges and lemons with the peel in there and it completely blends everything. I highly recommend it!

Hope you enjoy! What is your favorite smoothie recipe?

My Current Fitness Regime

Current Fitness Regime – The MAX Challenge 10 Week Program / Jen Selter’s at Home Guide

** I apologize in advance, this is a long post **

I wanted to talk about my current fitness regime! I will do a separate post in the next week or so about my fitness journey, how I came to love fitness, and how I came to love overall health so much- so check back later for that. I’ll start with the MAX Challenge, then Jen Selter’s Plan and then what I plan to do next, BBG.

The MAX Challenge

logo

I am currently doing The MAX Challenge, and LOVE it. I truly can’t recommend it enough and it has done so much for me. Not only has it improved my overall health, but the confidence it has given me is beyond anything I could have ever imagined. The confidence to go to the gym and not feel like I do not know what I am doing. The confidence to be myself, which is something I didn’t feel like I could do at a regular gym.

My friends did the MAX challenge in September of 2017 for the 10 weeks and saw amazing results. After trying everything under the sun, I decided I would try it too. I figured why not, what could I have to lose? Through facebook, I entered a contest to win a free 5 week challenge at the MAX. After a week of not hearing from them, I assumed they picked someone else and wanted to commit to something before the New Year, so I ended up singing up for the 10 week challenge that started January 8, 2018 on Thanksgiving Day! Literally the next day I got the call that I won the free 5 week challenge, called the SPRINT, so I was excited that I got to really do the MAX for a total of 15 weeks.

5 Week SPRINT

The SPRINT is basically just the first 5 weeks of the 10 week challenge program. They provided me with literature and documents that included the meal plan, options for eating, how to calculate everything I was eating (based on containers and tbs/tsp), and any other information I may need. They also gave us a MAX sweat towel which I thought was really cute, a coupon for a discount on their protein powder, and some other information about the challenge and the MAX.

For the first 5 weeks, I didn’t really follow the meal plan, although I really wish I did. I kind of just ate whatever I wanted while trying to eat clean but also indulging in things that I loved here and there. To me this was just a start, a way to get back into eating healthy slowly and a way to become healthier prior to my 10 week challenge and the New Year.  I love the workouts and felt extremely challenged everyday that I went. I only missed 2 classes throughout the entire 5 weeks which I was extremely proud of myself.

I wish I gave it my all though, and really pushed myself with my nutrition. In my head, I always have the thought, “I will start Monday.” This time it was “I will start January 8.” In the before and after pictures below, I don’t believe you can see much of a change based on the pictures. I should have taken the before and after in a sports bra so you could really see. I lost 2 pounds over all, but my clothes were fitting looser than ever and I was loving the workouts and how I was feeling. I noticed that my face thinned out a bit, my arms look toned, and my legs and waist look a bit thinner. This is not where I wanted to be, but I am so happy that I have not given up!

PicTapGo-Image

I have horrible anxiety, and going to the MAX everyday really helped me gain some mental clarity, get out of my head, and out of my funk. I could see the old me coming through little by little. I was feeling better, looking better, and just overall happy for what was to come in the 10 week challenge.  Read on below for the 10 Week Challenge!

10 WEEK CHALLENGE:

As of this week, I am currently in my 8th week of the 10 week challenge. In the first 6 weeks I didn’t see many changes on the scale. My weight would fluctuate weekly – I would be down 5 pounds then back up. This was definitely because of water weight and muscle gain. I didn’t let it bother me and just kept pushing! This challenge, I followed the nutrition to a T other than week 6. I got the flu during week 6, couldn’t attend the gym and couldn’t really carb and fat cycle, so I allowed my body to eat what it felt was necessary during that time. I did end up eating badly that week, but I didn’t let it get me down or give up going forward.

See below for the background and overall program – I will update this post or post another based on the end of the program! The cost is somewhat pricey but from all the different workouts and fad diets I have tried, I must say that it is well worth the money. I purchased this for $299 when they were running a special but the cost is $399.

Setup: Usually before the 10 week challenge starts, they will have a day set up and sent out to all the peoples signed up

Workouts: The MAX challenge is a Monday-Friday set up with various class times. This is an IN-PERSON fitness regime, not something that is done at home or at your personal gym. Mondays, Wednesdays, and Fridays are cardio days. They have circuits set up that are extremely hard, but such a good workout.. Friday is Cardio kickboxing at the location I attend. Tuesday is all about the arms, ARM day! My favorite day. I am most self-conscious about my arms so I really put my all into arm day. Thursday is leg day, I put the extra effort in on leg day too because let’s be honest, we all want that peach! For all workouts and movements, they have an alternative, so that all members feel comfortable with the workout and feel like they can do it! I truly never feel like the workouts are easy, which is a good thing. If they were too easy, then it would be that they were not challenging and were not pushing me.

Nutrition: The meal plan is extremely easy to follow. There are four stages to the meal plan over the 10 weeks – the first stage is the CONCEIVE stage (weeks 1-3), BELIEVE stage (Weeks 4-5), ACHEIVE stage (Weeks 6-8), and INSPIRE stage (Weeks 9-10). During these stages, there is carb and fat cycling, adding and removing of certain food portions, and TREAT meals (other than the last two weeks)!! Treat meals can consist of anything you want – appetizer, meal, and dessert as long as you do not over eat or eat to the point you will burst. They also suggest cutting out alcohol, but I did not and will only for the last two weeks since there is no treat meals during that time. I included alcohol as a treat and if I were consuming alcohol, I would have that and a treat meal (main course) and call that my complete treat meal!

Motivation: The group of people I have encountered and met during my time at the MAX have been amazing! They are all there to do the same as you, whether it be to lose weight, tone up, or just become healthier, so the empowerment and cheering on really motivates you! I have made some friends along the way with not only classmates but instructors! They suggest that you chose one class time and go to that one so that you become close with everyone and really motivate each other through the program, but with my crazy work schedules and unforeseen long hours, I could never go to one class time so I bounced between the 6:00AM, 6:30PM, and 7:30PM and on days I was traveling or was working 14 hours and missed all class times, I did the workouts from home. Each location has a secret facebook page group, and the manager or owner will post travel workouts. They are just as difficult as the in-person classes!

My experience thus far has been amazing. I have gained so much confidence in not only the way I look, but also how I feel. If there is a MAX challenge near you, and you can afford it, I definitely suggest trying it out or seeing if there is a sample class you can potentially attend!

Jen Selter FitPlan

jen-selter

While doing the MAX Challenge, I also do Jen Selter’s at home workout plan through the FitPlan app. Because of where I am in my fitness level, (I have always worked out) I wanted to challenge myself even more and do the plan while I did the MAX Challenge. I absolutely love her plans. The only items I needed to purchase were bands for the at home plan were Resistance Bands ( currently sold out but try these Resistance Band Set ) and Loop Exercise Bands. Jen is such an amazing person both inside and out. She is there to answer questions and motivate you throughout your process.  Once you sign up for the fitplan, you are automatically invited into a private group on facebook. The women in this group are all truly so amazing. They are from all over the world and I truly find motivation through them. All of them have had such great success with all of Jen’s Plans! If you are interested in seeing more about people’s transformations through her plan, try searching “#seltering” or #fitplan” or “fitplanfam” on Instagram. Girls all over the world are posting their results! I also love that Jen is so hands on with all of us. She takes the time to comment on people’s transformations and give advice when people ask for it! You can read more about her plans HERE.

My Next Steps

bbg

After the 10 Week challenge at the MAX is complete, you can join legacy. The price drops to $99/month to attend the classes. Unfortunately, as much as I want to, I will not be joining legacy.  A huge part of it is because my husband and I are closing on our first home and I will be about 25 minutes from the MAX location I currently attend which is where I would want to continue. I think if I were to find one closer I would join legacy in a few months. But, I also feel like I have done so well with the program and want to challenge myself with other things like BBG. I have ALWAYS started and stopped BBG because I couldn’t get through the workouts and was feeling defeated. Now after going through the MAX, I feel like I can take on anything! So, I will be doing BBG and starting on March 19th. I am so excited and cannot wait to see what my results will be. I will blog about my journey with BBG as well!  I will also continue to do Jen’s programs and do both together.  Check back for fitness related posts soon and my journey with BBG.

Please let me know if you have any question about the programs at all, I would be happy to help or answer anything! What workouts are you currently doing? Are you trying or doing any of the mentioned ones?


Looking for Something?