Changes to 21 Day Fix and Portion Fix Nutrition Plans

You want your almond milk? You got it!

It’s been 3 years since the 21 Day Fix debuted. Can you believe that? 3 years since those little colored containers came into our lives and turned around how we think of portion control and macronutrients. Unbelievable. And now, changes are being made to the nutrition plan. Changes I think you’ll love!!

How it Works

If you’re new to the 21 Day Fix phenomenon, seriously, where have you been? Pinterest is overrun with 21 Day Fix recipes (though some aren’t truly 21 Day Fix compliant), there have been knock-off containers, and imitation workouts – but none compare to the simple concept of the 21 Day Fix (also known as Portion Fix when not paired with a program’s nutrition plan).

Here’s a simple example of how it works:

  • Each colored container corresponds to a different food group – proteins, carbohydrates, healthy fats & oils
  • Based on your caloric needs & goals, you get assigned a calorie “bracket”
  • Each bracket allows for a certain number of containers a day
  • You eat your allotted containers every day

Do this and you end up eating healthy, clean foods and start to lose weight without counting calories. You also start to learn what a proper portion size of protein, starches, and veggies really look like – it’s quite eye opening.

Changes to Beverages

Shakeology Base Liquids

Now that you have the background, we’re changing up the program. Let’s start with liquids – from your Shakeology bases to those adult beverages – there are some new guidelines.

The Shakeology base list helps you customize your daily shake. Pick a base from the list below, add it to your shake, and count the corresponding container in your tally sheet or 21 Day Fix app.

Since most of us who love our unsweetened almond milk use it in our shakes daily, 8 ounces now counts as 1 tsp. I think seeing these options to the right can really help your creative shake-making process 🙂 

Shakeology Bases

8oz. of Unsweetened Almond Milk = 1 tsp.
8oz. of Low fat Milk =  1 yellow & 1/2 tsp.
8oz. of Unsweetened Soy Milk = 1/2 red
8oz. of Unsweetened Coconut Milk = 1 tsp.
8oz. of Unsweetened Rice Milk = 1 yellow
8oz. of Unsweetened Coconut Water = 1/2 yellow

Beer, Wine & Liquor

Another big change – ALCOHOL. There’s no doubt one of the big attractions of the 21 Day Fix is the allowance of adult beverages. Now, we’re not saying you should be having a glass of wine every evening, you’re still limited to having one 3 times a week. Not a bad trade off, if you’re looking to get healthy.

Alcoholic Beverages

5oz. of Wine =  1 yellow
12oz 0f Light Beer = 1 yellow
12oz of Regular Beer = 1.5 yellow
1.5oz of Hard Alcohol = 1 yellow

Treats & Snacks

Sweets

If an adult beverage isn’t your style – you can have a treat or snack 3 times a week (if you like both adult beverages and chocolate or chips – still keep all treats to 3 a week to see results!).

Dried apricots, unsweetened (4 pieces) – 1 Purple
Dried figs (2 pieces) – 1 Purple
Medjool dates (1 pieces) – 1 Purple
Raisins (2 mini-boxes, 3 Tbsp., or approx. 45 pieces) – 1 Purple
Dried mango, unsweetened (2 pieces) – 1 Purple
Dried cranberries (2 Tbsp. or approx. 30 pieces) – 1 Yellow
Dried apple rings, unsweetened (approx. 7 rings) – 1 Purple
Dark chocolate, plain (1.5″x1.5″ square, 1 fun sized bar, or approx. 25 morsels) – 1 Yellow

Snacks

If salty snacks are more your speed… don’t worry. Chips, pretzels and popcorns are also allowed in your weekly treats.

Potato Chips, plain kettle (6 chips) – 1 Yellow
Tortilla chips, plain corn (6 chips) – 1 Yellow
Mini pretzels (14 pretzels) – 1 Yellow
Peanut butter pretzel nuggets (12 pieces) – 1 Yellow, 2 tsp.
Chocolate covered raisins (20 pieces) – ½ Purple, ½ Yellow
Chocolate covered almonds (6 pieces) – ½ Blue, ½ Yellow
Popcorn mix with raisins, almonds, and dried fruit (1 cup, ¼ of recipe) – ½ Purple, ½ Blue

More Questions?

Do you have more questions about the 21 Day Fix or Portion Fix? Feel free to comment below or contact me and I’d be happy to help – and even coach you through the program to hit your goals! And if you want to read more, check out this post on the Beachbody Blog. Happy snacking!!

http://www.missygleason.com/wp-content/uploads/2017/03/21-Day-Fix-Container-Updates-Pinterest.png

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Stop Hustling

Your Permission Slip to Slow Down

I have a problem with the word “hustle”.

You can call it a “side hustle” you can say you’re “hustling to build a business/future/freedom”. Call it what you want, but the word hustle conjures up a couple of negative associations for me:

  • Con – as in to hustle someone for money
  • Exhaustion – working so hard toward a goal that you neglect yourself and others (who you’re usually telling yourself you’re working hard for) 

And you can say “hustle with heart” or “good thing comes to those who hustle”…

but I will still not get on board.

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Core De Force – Your Questions Answered

Curious about the ins & outs of Core De Force? You've come to the right place!

Core De Force

On Monday, we’re going to get another sneak peek at our latest workout program – Core De Force. I am SO EXCITED. I did the first sneak peek on October 3rd and absolutely loved what I saw. So here’s hoping we have a different workout to try on Monday!

Whenever a new program is coming out, there’s information that is shared with coaches before the launch – but a lot of times, we get it in little doses. So I’ve put together a litte Q&A for you!!

But before you read on, if you haven’t check out my full write up on the program, you can read that here: Core De Force. Now, to the Questions and Answers!

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Fit for Summer – New Group Announcement!

Fit for summerOh boy, here we go!
The unofficial start to summer is HERE.

I know I started pulling out the shorts and swimsuits this week and reflecting on the past few months. Have I built a summer body? Or do I need to course correct?

Either way – it’s hard to reach those goals without someone giving you a little (or a lot of) support along the way… and that’s where I come in!!

I have made it my J-O-B to help women, like myself, get on track with taking care of themselves. To see that they are WORTH the time and effort it takes to make healthy changes… and those healthy changes don’t just mean a smaller pant size… they mean a healthier body AND attitude.

The ability to run with the kids without getting winded.
The opportunity to shop for clothes without feeling self-conscious and frustrated.
The confidence that comes with knowing we’re on our way to becoming even more awesome than we already are ❤️

This June, we’re going to be focused around eating right, quick workouts (30 minutes, tops!!), and getting in the mindset for healthy change.

We’re starting June 6 with a week of preparation – because I want to help you build the foundation for LASTING change. Not a quick fix.

All you need to do is COMMIT! I will support you, figure out the best workouts for you and your goals, provide you with healthy recipes & snack ideas and be with you as you take these steps to a healthier you! What do you have to lose?!

Fill out the form below and we’ll make sure this is the right group for you!

 

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Why I’m a coach

Why do I coach?

This is my story.

I recorded this video for a coaching meeting –

I wanted to talk about why I coach… my motivation and my inspiration. My hope is that it inspires you, too.

Do you have questions about coaching?
Want to get started on your own health and fitness journey?
Do not hesitate to reach out. That’s why I’m here.

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Mother’s Day : Mixed Emotions

Me and my boys

Me and my boys

Mother’s Day.

This is a tough one for me.

I kind of avoid social media on Mother’s Day.
I have mixed emotions about it.

When I was in my late 20s, we started trying to get pregnant.
We spent 2+ years getting pregnant and then miscarrying.

I didn’t get pregnant easily….
and I didn’t stay pregnant easily.

It sucked.
I hated my body.
It betrayed me over and over and over again.

I always thought I’d have this life where when I decided to get pregnant, I’d get AND STAY pregnant.

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Financial Freedom through Coaching

How fitness coaching is getting me fit, physically and financially

Coaching has helped us financially and physically“I can pay our mortgage with my monthly coaching earnings.”

That’s been my standard answer when someone asks me how lucrative coaching is for me. It’s a nice way to put coaching in perspective for those friends and family who are truly curious about how coaching has helped our family.

I’ve been saying it so long, that as my coaching business has grown, I’ve just kept saying it. I don’t like to discuss money. It’s not why I started coaching and it’s not why I continue to do it. So saying “it pays my mortgage” is a nice, succinct answer.

I’ve found most people are generally curious… When they see me working and helping others, they want to make sure I’m being compensated for giving my time to them. Since I do have a full time job in addition to coaching, they want to make sure I’m getting something in return. Trust me – what I get in return is far more than monetary.

Nowadays, I don’t really pay attention to the checks… we get paid weekly and when the checks come in, I use them for the extras in life, or to make a bigger payment on a bill. They have helped me not stress about money and have given me a way to give more to family, friends, our church. They have been a blessing – in more ways than one.

Since I don’t really pay attention to the checks… something recently caught me off guard.

I can still say they can pay our mortgage… but I didn’t realize I could actually be paying double our mortgage with those checks now.

DOUBLE our mortgage.
Wow.

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Product Review: New Cafe Latte Shakeology

The first sip review is in – the latest Shakeology flavor of Cafe Latte arrived on our doorstep yesterday and I could not wait to bust it out and try it 🙂 So this morning, I shot a quick, first sip reaction video for you 🙂

Take a look! And if you’re interested in WHY I love Shakeology – even though I started as a total SKEPTIC – read up here: What is Shakeology?

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