Tag Archives: fitness

Sunday Meal Prep – Week 5


Today was a very rainy and cold day, perfect for cranking the tunes and getting to work on the next weeks meals!

Sunday Meal Prep all planned out!

Meal 1: (Mon/Wed/Fri): Tropical Shakeo w/mixed berries
Meal 1: (Tues/Thurs): Chocolate Vegan Shakeo

Meal 2: (Mon/Wed/Fri): Spinach quinoa scramble & 1/2 container strawberries
Meal 2: (Tues/Thurs): Oatmeal and banana pancake*

Meal 3: (Mon/Wed/Fri) Waldorf Chicken Salad Pocket*
Meal 3: (Tues/Thurs) Salmon, brown rice & asparagus

Meal 4: Fixified Broccoli Salad*

Meal 5: Chicken, fish, beef – Veggies, Yellow on Mon/Wed/Fri, Purple on Tues/Thurs

* recipes posted below

My 21 Day Fix daily container counts:
4 red
3 green
2 purple
1 blue
2 yellow
1 orange (typically used for dressing on salads at dinner)


‘Fixified’ Broccoli Salad
Makes 6 – 1 cup servings

For the dressing:
1 cup 2% or low-fat cottage cheese
1/4 cup 1% or fat free greek yogurt
2 Tbs apple cider vinegar
1 Tbs raw sugar

For the salad:
5 cups broccoli florets
1 cup red onion, chopped small
1 cup shredded cheddar
8 slices reduced-fat turkey bacon, cooked and chopped
black pepper, to taste

Add all dressing ingredients to a blender and blend until completely smooth. Pour dressing into a large bowl.
To the bowl, add your remaining ingredients and mix everything together. Does it get easier than that?! Enjoy!

Container Equivalents: 1 GREEN, 1/2 RED, 1/2 BLUE, 1/2 TSP RAW SUGAR

586332678Banana oatmeal pancakes:
Makes 1 serving


1 ripe banana
1 egg
1/4 cup rolled oats
1 tsp coconut oil

Heat a small pan over medium heat with the coconut oil. In a bowl mash the banana with the egg, then stir in the oats.

Pour into heated pan, and allow to cook until that first side sets ~ about 4 minutes. You want to make sure your first side is pretty set or else when you flip it the pancake will break. Flip and cook on second side for 2-3 minutes.

Top it with peanut butter if you like!

Container Equivalents: 1/2 RED, 1/2 YELLOW, 1 PURPLE, 2 TSP (if topping with peanut butter)

Waldorf Chicken Salad Pita’s

Makes 1 serving


2/3 cup cooked chicken, diced small
3 Tbs nonfat greek yogurt
1/4 cup chopped sweet apples
1/4 cup red grapes, halved or quartered
1/4 cup celery, chopped
5 pecan halves, roughly chopped (optional)
black pepper, to taste
1/4 cup fresh spinach
1/2 of a whole wheat pita

Mix all ingredients together except spinach and pita. Season to taste with black pepper. Fill the pita pocket with the spinach and the chicken salad mixture. It might not all fit into your pita – you can either fill another pita half if you have another half of a yellow to use, or you can just do what I do and eat it on the side smile emoticon
Container Equivalents: 1 RED, 1/2 PURPLE, 1/2 GREEN, 1/2 YELLOW, 1/2 BLUE (if using pecans)

I bought chicken already cut up for a stirfry and cooked it in my Pampered Chef Oven Baker then cut it up into little cubes.


Salmon and asparagus baked in the oven, brown rice per instructions. 🙂


Finally, everything prep and packed.  Split down the middle, bottom photo shows Mon/Wed/Fri prep (including spinach quinoa scramble which I will make fresh on the day of, this one I ate after taking the picture).


Hope this has given you some prep ideas!

Sunday Meal Prep – Week 3


Posting a day late, but food was prepped yesterday and ready! I was thankful for it today too, since it was a Statutory Holiday and I took it upon myself to do a long overdue clean out of the utility room. So it was nice when I started getting hungry at lunch to just throw my container in the microwave! Easy!

I want to mention that I am down another 3 pounds this week! That is 7 total since I started seriously prepping following the 21 Day Fix eating guide! Planning is key! Here is how this Sunday’s meal prep played out.

Meal 1: Shakeology
Meal 2: (Mon/Wed/Fri) Plain Greek yogurt and mixed berries
Meal 2: (Tues/Thurs): 2 hard boiled eggs and mixed berries
Meal 3: (Mon/Wed/Fri): Turkey burger (no bun), sweet potato, Brussels sprouts and avocado
Meal 3: (Tues/Thurs): Salmon, quinoa/brown rice mix, asparagus
Meal 4: (Mon/Wed/Fri): Apple & peanut butter
Meal 4: (Tues/Thurs): Oatmeal, almonds and an apple
Meal 5: Fish, chicken, turkey sausage, salads, veggies. Mon/Wed/Fri will have a yellow added.

My 21 Day fix daily container count:
4 red
3 green
2 yellow
1 blue
2 purple
1 orange

First all the boiling! Eggs, brown rice and oatmeal! Pretty self explanatory.


Sweet potatoes, Brussels sprouts and asparagus all into a 350° oven. 1 1/2 hrs for the sweet potatoes and about 20 min for the veggies which were lightly sprayed with olive oil before baking. I prefer to under cook the veggies just a bit as you will be reheating them.

And finally my meat! Turkey burgers on the BBQ, which was nice as the oven had been going for 2 hours! Salmon in the oven at 450° for 20 min! I have little lemon dilly dip I’ll mix up for it and pack in my lunch. About a tsps worth. Not much. The turkey burgers will be served with avocado, just to add a bit of creaminess. You could add a bit of cheese instead!

So here is a look at everything cooked and ready to go into containers!
And finally everything prepped for the week (sans dinner and my Shakeology that didn’t make it into the photo shoot). Split down the middle the left side is Mon/Wed/Fri and the right side is Tues/Thurs with the fruit happening all days.

And there you have it! Hope you enjoyed and maybe got a few ideas for your own food prep!

Sunday Meal Prep – Week 1


A big part of a week of successful eating, is a day of successful planning! And the 21 Day Fix takes most of the guesswork out. However, it can still be quite easy to slip. But if you have everything packed for the week, and you just need to grab and go, you are less likely to get lax where eating is concerned.

So, Thursday I sat down, planned out my meals for the week, made a grocery list and off to the store I went.

Now I fall into the lowest bracket of the 21 Day Fix, so my list and prep are based on that. Your mileage may vary.

Meal 1: Shakeology.
Meal 2: Two egg “muffins” (1 whole egg with 3 egg whites, mushrooms and spinach, baked at 350 degrees for about 20 minutes). Mixed berries and grapes.
Meal 3 (Mon/Wed/Fri): 4 oz. grilled chicken, 1/2 cup sweet potato, roasted mixed veggies
Meal 3 (Tues/Thurs): 1 veggie burger, roasted cauliflower, roasted mixed veggies.
Meal 4: 4 oz. Oatmeal, sliced almonds and an apple.
Meal 5: Salmon, cod, turkey burgers, chicken sausage, or chicken with veggies. Brown rice on Tues/Thurs.

My counts per day:
4 red
3 green
2 yellow
1 blue
1 orange (olive oil)
2 purple

First up I did up my mixture for my egg muffins. I mixed 1 egg with 3 egg whites and placed in muffin tins and continued until I had enough for my work week. Came out great, and smell SO good!

Next was my roasted veggies. I decided on a mix of mushrooms, onions and red peppers. I measured out 5 green containers worth, spread them out on my baking stone with some olive oil, and cooked for approx 20 minutes at 350°.  TIP: Measure a bit over your green container count as they will shrink during cooking so you’ll come up short. Lesson learned.


Next was my cauliflower and sweet potatoes. I seasoned my cauliflower with Buffalo Wing mix from Epicure Selections. All natural, no additives, preservatives or MSG. Just spices to add some flavour! 21 Day Fix approved! Cauliflower was in the oven for about 30 min, the sweet potatoes were around 1 hour.


Now, for some oatmeal! I used organic rolled oats and just followed the instructions on the bag. Added some vanilla (a 21 Day Fix freebie) for some flavour and will season with a bit of cinnamon later.


Last but not least were 2 veggie burger patties. I have never had them, this will be a first for me. Baked according to the directions.


Everything now cooked and ready to package.


Below is the finished product of a day of eating (both meals for lunch shown below).  Dinners not shown. They are planned as laid out above, however will be cooked fresh when I get home from work.


And there you have it! Sunday Meal Prep – Week 1 in the bag! Hope you enjoyed!

3-Day Refresh – Day 2


A quick rundown of day 2:

  • 1o ounces of water upon waking
  • Breakfast: Tropical shakeology + fruit option. I had fresh blackberries and ate them separately
  • Green tea
  • Fiber Sweep
  • Vanilla fresh, strawberries, baby carrots and avocado
  • Snack: sliced red peppers and avocado
  • Dinner: Vanilla Fresh, cucumber and tomato salad
  • Peppermint tea w/stevia

In addition, lots and lots of water.

Today seemed easier than yesterday. I didn’t wake up hungry, felt satisfied after the meals, though I find I get a bit hungry after 8:00, and not the typical boredom hunger. I’m drinking enough water to know it’s not thirst. It is a big adjustment going from 1400 calories to 900. Interestingly, I’m not lacking energy. I was able to get through a PiYo workout no problem and do some housework.

Day 2 down, one more to go!

21 Day Fix – Day 9!



Day 9’s workout was Upper Fix, which I’m grateful for as my legs are completely spent after Total Body Cardio Fix and so resting them is nice. Plus, I love working my arms. I’m hoping to sculpt them for sleeveless summer tops this season and I’m certain Autumn will deliver.

Here is a sneak peek!

Planning was crucial today because of my Birthday and I knew I was going out tonight. I think it was successful.


001Chocolate Shakeology (red container), water and ice.







Snack #1:

003Greek yogurt (red container), mixed berries (purple container).






001Tuna sandwich (1 red, 1 yellow and 1/2 orange (for a dab of mayo)), baby carrots (green container) and hummus for dipping (blue container).



Snack #2:

006My trusty apple and peanut butter combo (purple container and 2 tsps).






1901463_10151930056751681_869712885_nThis was a great success for me for dinner out! Grilled salmon (red container), lots of grilled veggies (2 green containers). Doubled up on the veg and omitted the potato so I could have a glass of red wine with my meal (yellow container)! Sorry I started eating it before I took a picture. It looked so good! And it was.

Day 9 complete with a healthy birthday celebration!

Want to join my next challenge group ? Simply email me at exerciseeatlove@gmail.com or find me on Facebook at https://www.facebook.com/ExerciseEatLove and check my event listings!

21 Day Fix – Day 8!


Today was official weigh in and the start of a brand new week! I am happy to report that I am officially down 2.2 pounds. While it may not sound like much, my scale hasn’t budged in months, so this is a giant win. Also, if the momentum keeps up I have the potential to lose about 7 pounds in the first 3 weeks.

Some things I’ve learned along the way. The first couple days are the hardest while you are adjusting to portion sizes. You may feel a little “off”, but once you do adjust (and you will), you do start feeling really good. And while the containers seem small at first, they really do hold a lot of food.

This program also makes you think, and I mean really think about food. Where you want to use the containers and how. For example, I know I am going out tomorrow night for my Birthday dinner, and I know I would like to enjoy a glass of wine with my meal. I also know that a glass of wine will cost me 1 yellow container leaving me with only 1. So the question becomes, where do I want to use it? Lunch? Dinner? I decided on lunch as I need the carbs to fuel me for the afternoon at work. I can skip it at dinner and have a salad or veggies in it’s place and be able to enjoy my wine.

The containers take a lot of guess work out of the food, but it still requires a bit of forethought and planning on your part.

The workouts are wonderful. I’m really enjoying all the weights. My muscles are sore, but in a good way. It’s a nice mix of different things, cardio, weights, yoga. It really incorporates everything.

So today was Total Body Cardio Fix, and nice mix of cardio, weights and working those abs. I feel this one for several days after.

Todays food!


001Chocolate Shakeology (red container), water and ice.







Snack #1:

004Greek yogurt (red container) and mixed berries (purple container).






008Spinach salad. Baby spinach, onions and shredded carrot (2 green containers), 1 hard boiled egg and crumbled bacon (1 red container), honey dijon dressing (orange container), 12 raw almonds (blue container). Love this salad.


Snack #2:

006Apple (purple container) and 100% all natural peanut butter (2 tsps).






004Oven baked pork chop seasoned with a bit of oregano (red container), roasted brussels sprouts (green container), baby red potatoes (yellow container).



And that concludes Day 8!

Want to join my next challenge group ? Simply email me at exerciseeatlove@gmail.com or find me on Facebook at https://www.facebook.com/ExerciseEatLove and check my event listings!

21 Day Fix – The Trainer


If you are a fitness addict then, you may already be familiar with the name Autumn Calabrese. If not, here is a brief bio.

Autumn Calabrese is a celebrity fitness trainer and national-level bikini competitor. A rising star in the fitness community, she’s made a name for herself by helping people lose weight and get fit through simple portion control and consistent exercise.

Autumn holds personal training certificates from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA). Her supportive, motivating style has made her a highly sought-after expert among celebrities and the fitness industry.

Building on a foundation of good food choices and exercise habits, Autumn empowers her clients to reach their goals in a healthy, sustainable way. In addition to her celebrity clientele, Autumn is the fitness specialist for ModernMom.com. Her workouts have been featured in C magazine, LA Parent, The Palisadian-Post, and Daily Candy, and on TV shows like Home & Family. With a passionate, entrepreneurial spirit, Autumn is the perfect addition to the Beachbody family of trainers.

It’s pretty clear this woman knows fitness, and more importantly she’s not annoying in her videos at all. As a huge Chalene Johnson fan, it is one thing that always worries me about a new program and that’s “what if I don’t like the trainer”. Let’s face it, there are some out there that can really grate on your nerves fast. Not so with Autumn, at least for me, which was a relief.

Want to know a bit more? Check out this YouTube video!


Want a copy of the 21 Day Fix? You can find it HERE!