21 Day Fix : FREE Meal Planning Templates

Almost two years ago, I came across a program that was unknown to me.  It was called the 21 Day Fix.   As a new mom of a little girl, I was desperate to feel better about myself.  I didn't feel comfortable in my skin.   I wanted to show that little girl how to be healthy and strong.  I was able to lose my 30lbs of baby weight in just 5 short months!

I am an insanely busy working mom of 2.  We are always on the go.  I wanted to find easier ways to meal plan.  It is already a very daunting process that can be overwhelming the first few weeks.

Using the tools below should help you along!  (Right click the photo and save to your desktop to print)

1200-1499 Calories:

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1500-1799 Calories:

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1800-2099 Calories:

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2100-2299 Calories:

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2300-2499 Calories:

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2500-2800 Calories:

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Trying to figure out which calorie bracket you fit into? Follow the instructions below:

                 A. Take your current body weight in pounds and multiply that number by 11 to calculate your baseline calories.

                 B. Then, add 400 to your baseline calories to equal your daily caloric needs.

                 C. And then, subtract 750 from your caloric needs – this equals your calorie target.


If you wanted to maintain weight, use this equation:

                  Multiply your body weight by 11 and add 400 calories.


If you wanted to gain weight, use this:

                  Multiply your body weight by 11 and add 900 calories.


**Very important! If your calorie target calculates below 1200, roundup to the 1200 level. You should NEVER go below 1200 calories in a day – it is not healthy over an extended period of time.


If you are interested in joining my next challenge group, please send me an email here.  I would love to help you hit your health and fitness goals!

Who doesn't love a Black Friday Sale?

Black Friday Sale!

From 11/21-11/27, purchase any challenge pack & choose {one} free gift.

- Box of Energize

- New Water Bottle

- Portion Fix Containers

- Performance Sampler Pack


Fill out my application below to be considered for my next challenge group! ---->

https://fiercerepublicfitness.wufoo.com/forms/z11yxjr0m6d052/

Core De Force - {Week 2 Recap}

Week 2 was tough.  I got through my Monday workout and then I ended up getting sick and even went to the doctor.   I haven't been to the doctor since March of 2015.  I guess it was finally my time to go in.  I was a little disappointed when I went in and she told me it was from my allergies. 😒

Seriously?   Seriously.

I took  the allergy meds she told me to get.   Fifty dollars later and three days later, I felt much better. I wasn't able to do my workouts again until Saturday and Sunday.   I missed four workouts for the week.  I will add them onto the end of this 30 day round.

I'm not seeing any big differents this week in my mid section.  But honestly, that's to be expected with missing workouts and a half-assed attempt at my meal plan.

Here's what I like to see.  You see that?  My obliques are starting to show.   This makes me sooo happy!


This coming week brings a new set of challenges.

• Off of work for the week - taking some time for myself!
• Being home and having the temptation of all the food around me.
• Traveling to and from Friendsgiving
• THANKSGIVING - plain and simple!

Bring on WEEK THREE!

Core De Force - {Week 1}

Week #1 is done!

Here are my photos... do you see a difference?   I do!

I'm up 3lbs!  I was upset when I jumped on the scale, but then I remembered the week I had.  I can't be mad at anyone but myself.  I never ate anything unhealthy, just too much.   My emotional eating took control of me and I caved to the boredom/stress eating.   

Here is my meal plan for this week: 

Let's rock week #2!!

Core De Force - {Let's Begin!}

Here we go!

I am so excited for this program!  I really needed something new and different to change up my workout routine.  I had a really busy summer with work, kids, family, friends, camping and spending time in the sunshine.  When fall rolled around, work was still really crazy and then harvest set in.   Brad has been working a lot of hours at the shop.

Now it is time for ME.  Instead of making a New Years Resolution, I'm making a Year End Resolution.    Time to finish out the year stronger than I began.

Core De Force is a 30 day program.  I plan on doing two rounds to get me through Thanksgiving, Christmas and New Years.   I need even more accountability and motivation this time of year.  Thank goodness for our Challenge Group to help get me through it!


Here are my promises for Core De Force:

• Complete each workout as scheduled, preferably in the morning
• Take before and after photos, weight & measurments
• Check into my blog with weekly photos and weight
• Fill out a meal plan for each week and stick to it.  I will be posting it weekly for more accountability.
• Drink 1 gallon of water daily
• Track all food and water in MyFitnessPal

Meal Plan

Measurements & Photos - done!

Year End Resolution

I am on a mission this holiday season to keep people ACCOUNTABLE & MOTIVATED.
This time of year I'm not asking you to go 100% strict but what I am asking is this...

DO YOU WANT TO END 2016 BETTER THAN YOU STARTED?
DO YOU WANT TO MAKE A REVERSE NEW YEARS RESOLUTION?

Imagine having more energy for holiday shopping, wrapping presents, visiting friends and everything else on your holiday to-do list by eating healthier and exercising 30 minutes daily. 

Did you know simply fueling your body with great nutrient dense food can boost your energy level and metabolism?!?! 

For me, working out first thing in the morning and then drinking a Shakeology shake empowers me and gets me going for the day.  Plus I find eating healthy foods keeps me full longer and curbs cravings for unhealthy snacks. 

It didn't happen overnight, but through support, accountability and daily motivation from Challenge  Groups, I have changed my life and the eating habits for my family.  I am still working on my husband and kids as it's a process but they are seeing me workout daily and make healthy choices and they notice my choices and changes.  

So here's the game plan....I'm co-hosting a Year End Resolution group starting November 7th and running through the end of the year.  

What to expect from the group:

1. A health & fitness program to fit your needs in 30 minutes daily

2. Meal plan templates to help you create weekly meal plans

3. Daily accountability through closed online FB support group

4. Tips on handling holiday parties, travel tips, healthy alternatives to holiday favorites.

5. Motivation, Accountability every single day to help you end the year stronger.

So now your asking yourself...what do I have to do?!?!?

How to get started:

1.    Comment Below and say “I’m ready to rock the holidays!” or send me a private message.

2.    Fill out my Application HERE

I AM COMMITTED TO HELPING YOU END THE YEAR STRONG!! LET'S DO THIS!!

The Holiday Survival Accountability Group starts on November 7^th. 

I am only taking 10 new people.  Two spots are already taken.   Eight spots remain!

Are you in?!?!

Your Coach, 

Ashley

Health Bet : Hurry! Claim Your Spot Today!

Who wouldn't want to split a pot of over $1,000,000 just by getting healthy?!

Fill out my application HERE to be considered for the challenge!  I am only taking 10 new challengers so I can give my all to them!

Ready to rock your health and fitness goals AND win some money at the same time?!

Beachbody is SO committed to help people reach their health and fitness goals, that they are giving away money to every single person who commits from September 5th until October 2nd!

So far there is 1.5 MILLION dollars in the pot and it's going to continue to go up!

So how do you win?

Simple!

We'll be using beachbody's challenge group app {don't worry once committed you'll get an invite from us} Each week log at least 3 workouts and 5 shakeology shakes for 4 weeks! If you do that - you automatically get a portion of the pot! It could be $5, it could be $20, heck it could be $500... Or more!!

You MUST be drinking Shakeology and doing a Beachbody program to be a part of this group!

And lucky you, there are some amazing specials this month on programs such as 21 Day Fix, 21 Day Fix Extreme, Country Heat, 22 Minute Hard Core, Cize, Piyo, and Beachbody On Demand!

Fill out my application HERE to be considered for the challenge! I am only taking 10 new challengers so I can give my all to them!

**This is open to all new challengers and my past challengers!**

You can stay up to date on everything happening with this event by RSVPing to my Facebook Event.

To make this even better.. the first FIVE people to commit to their health and fitness journey with me will receive one of these programs listed below for FREE*, which is over a $50 value!

*Must purchase a challenge pack with Shakeology in order to get your program for free.