My Grocery List for the Week

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Those of you who have followed my journey the last 9 weeks on social media know I'm training for a half marathon AND working on my nutrition accountability as part of our Bikini Bootcamp. 👙

I started at 150 lbs 9 1/2 weeks ago.

Started the bikini Bootcamp 14 days ago at 155.

And ended our 10-day push last week at 157 lbs.

What this means is, my body doesn't tolerate the higher carbs in my diet. It doesn't do well with endurance training and it doesn't respond well to eating multiple times a day.

My typical approach before this training is:

Wake-up and workout at 5-6 am

Drink a preworkout or bullet proof coffee. 

Intermittent fasting til 11-12 pm 

Eat 2-3 meals/snacks between 12-8 pm.

I eat a lower carb/high fat diet 99% of the time because of known food sensitivities and intolerances to grains and dairy.

This week I will be returning to this diet protocol and lifestyle of eating for me. I have 3 weeks til my half marathon and I'm hoping to drop this extra weight before then for my knee and hip joint's sake.

Here's my grocery list for this week: 

Bacon

Lettuce

Broccoli

Cauliflower

Feta cheese 

Cucumbers

Vegan chocolate Shakeology

Peanut butter

Coconut milk, canned

Hamburger patties 

Green tea

Butter

Coffee

Coconut oil 

Walnuts 

Avocados

Steamed green veggies of choice 

Now to make this clear, this works for ME. Not everyone. It's taken years of experimenting to get to this point. I don't have a lot of weight to lose therefore this is more for leaning out than big weight loss.

My gals who completed our bikini Bootcamp the last 10 days and tracked their food and calories following more of a 40% carbs/30% fats/30% protein all lost 5-8 lbs and 7-11" overall. So that way of eating worked better for them.

It obviously didn't for me.

So there is no right plan everyone. But as one of my clients you earn the privilege of my meal plans weekly, accountability to follow them, my guidance to adjusting your nutrition to hit your personal goals, AND workouts as well.

➡️➡️To apply to be in my next 👙Bikini Bootcamp 👙, register here: https://forms.aweber.com/form/32/376731732.htm

One-Pan Mexican Quinoa Bake

What you Will Need...

Produce

• 1 Avocado
• 1 (15-ounce) can Black beans
• 2 tbsp Cilantro, fresh leaves
• 1 cup Corn, canned or roasted frozen kernels
• 2 cloves Garlic
• 1 Jalapeno
• 1 Lime, Juice of
• 1 (14.5 oz) can Tomatoes, fire-roasted

Canned Goods

• 1 cup Vegetable broth

Pasta & Grains

• 1 cup Quinoa

Baking & Spices

• 1 tsp Chili powder
• 1 Kosher salt and freshly ground black pepper

Oils & Vinegars

• 1 tbsp Olive oil

Nuts & Seeds

• 1/2 tsp Cumin 

 Directions:

1. Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
3. Serve immediately.

How I use MyFitness Pal for My Client's Nutrition

I think most women I work with come to me with similar complaints...

"I don't know what to eat..."

"I don't know what healthy foods to prepare that my family will eat as well...I don't want to make 2 meals!"

"I don't want to be starving all the time..."
"I have tried to cut my calories before and I gained all my weight back."

So I have taken it up on myself to try to help educate my clients better on these topics, by showing them what I do. And first of all that involves having the cool little app on my phone called MyFitness Pal.  And I have it bookmarked on my desktop.  In this post, I will show you how to set up your account via a desktop computer.

Secondly, I have a skeleton outline of foods I typically consume.  So my grocery lists contain fruits, vegetables, protein, snacks, kids snacks, fats, drinks...and under each of those topics I will add my staple foods. Then I will fill in the gaps based on sales, preferences, and schedules for the week.

Lastly, I pre-post foods to this app so I have a gauge on what I will need to eat each day.  What this will do is help me budget my grocery list and know what to buy in bulk.  It will help me know what foods need prepped when.  And it will help me know how much of each food I will need to hit my daily calories and nutrients.  


So to begin,

1. Visit: https://www.myfitnesspal.com/ on your desktop
2. Set up a login name and password.
3. Set up your profile.
   
   
   
   
   
   
   
   
   
   
   
   
    4. Click under the “settings” tab. Adjust your settings according to what you want to see.
   
   
   
   >>>I prefer to see Carbohydrates, Protein, Fats, Fiber, Sugar
   
   
   5) Click under the “goals” tab. 
   
   
   
   Adjust daily nutrition goals based on personal goals. (I can help you with this)
4. For fat loss I would recommend less carbs, more fat, more protein
1. 20% carbs/50% fats/30% protein
5. For strength building and endurance training, I would recommend more carbs.
1. 40-50% carbs/20-30% fats/20-30% protein

Adjust calories based on suggested range the app provides according to your activity level, current weight, and fat loss goals.

6) Add today’s weigh-in and measurements under the “check-in” tab.

7) Add your daily food intake under the “food” tab. This is where I test out foods.  I will type in my typical breakfast, lunch, dinner, snacks, and drinks and I will see what my numbers end up looking like.  My favorite view is under the nutrition tab--I like choosing the "macros" chart and seeing what my daily percentages of nutrients and grams of intake are per meal and in my day.  From here is where I will adjust my portions so my numbers match up to my goals.  Keep in mind I will do this the night before I plan to eat these foods, and test them out.

And after a while I will begin to know what amounts of food I will eat and need and won't have to keep typing it in.  But I do "check" myself every week so I am not straying from my needed food intake.

8) Add your daily workout routine under “exercise” if you prefer too, as well.

Tomorrow I will post about how to set this up using the app on your mobile device.

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I work closely with my clients to provide them with actual grocery lists, meal templates, and recipe's to fill in the gaps of these nutrients using the MyFitness Pal tools.  We set-up a phone call and go over what is recommended for each person's specific needs.  Nutrition is 80% of our health.  You don't out-exercise a bad diet.  If this is something you would like more guidance on and specific information about, please email me at: anna@shestrength.com to find out about my next training sessions.

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If you would prefer to test the nutrition out yourself but are ready for a new fitness program, access my FREE 4-Week strength training template at:

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How NOT to get Sick over the Holidays!

Just wanted to share a tidbit from my LIVE video on Facebook last night, in case you missed it!

HOW NOT to get Sick Over the Holidays.

You all need to pay attention to your bodies this time of year. Stress is high. Junk food is horrible and tempting. Sickness is prevalent.

Therefore our bodies are running a notch lower in energy and immunity. Don't let your fitness be the one contributor you can control that sets you up for weight gain, and over-stressed body these next few months.



1) Drink lots of water. Eat lots of vegetables. Vegetables help keep your gut healthy and LESS acidic.  The more acidic your gut health from eating high sugar foods and highly processed foods, the better your chances of getting sick.  So eat those veggies to help keep the gut pH more alkalinic.

2) Increase Vitamin C.  Vitamin C will help with EVERYTHING. Muscle recovery. Broken down immunity. Energy depletion.  It is a great way to give your body a little buffer when it might need one.  So find a way to supplement this into your daily food or supplement intake.

3) Rest.  Most people do NOT realize the rest days are when your body actually does the work.  It is when your muscles are building and growing and replenishing.  You actually are NOT building muscle in the gym or during your workout at home.  You are actually creating micro-fiber tears in your muscles and on the rest days the body says "whoa! I wasn't strong enough to maintain the stress imposed on me yesterday, I better use this quality food, hydration, and rest day to rebuild those tears stronger for next time!!"  

So give your body a chance to rest.  Especially during a season where your energy is also being spent fighting off stress, viruses, and maintaining your will power to not eat every chocolate bar and cookie that has made its way into your office this week.

4) Maybe consider cutting down on workouts a week and focus on being really intense a few days a week instead of tired/fatigued 6 days.

5) This applies to those of you ONLY who are working hard and maybe feeling frustrated with lack of fat loss...
hah, not those of you barely getting 1 day a week in.


If you are a person who does NOT like vegetables or is NOT good at preparing them, I highly suggest the superfoods shake, Shakeology.  You can order this product HERE, and try it out for 30 days and if you don't like it--send it back for a full refund.

How to Overcome a Weight Loss Plateau with Nutrition

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 Hey!
Just wanted to make sure you didn't miss my live video's this week addressing the issue of hitting a plateau with your weight loss efforts. Today I discussed the important of your diet and a few key things I do weekly and monthly to help keep my metabolism firing.

1) Intermittent fasting.  One weekends or after a day of heavy eating, refeeding...I will fast.  I will eat supper, then not eat again until the following day about 1-2 pm.  This allows my liver and gut to catch up with processing all the extra food I ate. It gives it a chance to recover.  And it also allows my insulin levels to reset a bit back to normal or lower. 

2) 3-Day Refresh.  I will also take 3-days out of a month or every few months and complete a 3-Day Refresh.  This is a specialized gentle cleansing plan that helps reset my tastebuds from craving sugar. It helps my stomach soothe and de-bloat, and it helps my insulin levels return to normal again.  It involves a vegan diet plan, strict timing of foods. Shakeology superfoods for breakfast every morning.  And great super-vegetable and fat filled, delicious meal plans the rest of the day.  It also includes a high protein vanilla drink and a fiber sweep. 

PS-My team of coaches and I just finished a 3-Day Refresh this past weekend and we are down 15 pounds total as a team!  We are excited to maintain these healthy habits over the next few weeks until we complete it again post-Thanksgiving!

Click HERE to purchase your 3-Day Refresh to join us post-Thanksgiving! 

Then email, when you have ordered, and I'll send you the private team link as well as the meal plan information ASAP.

My Fat Loss Solution #5

So I went LIVE this morning over at: Anna Woods Fitness because I wanted to provide another fat loss tip for you all to learn from.

My goal as a coach and trainer is to provide as my TRUTH and VALUE as I can.  The past weekend my husband and I attended a fitness Summit in Nashville, TN and because it is important to me to keep learning, to keep growing as a trainer and business woman, and to keep re-investing what I learn back to you all.


So...this weekend they showed us a chart of the percentage of obese and overweight men and women over the age of 20 in the population today....and that percentage is 70%!!!!!!!

WHOA.  And here's what else...the supplement industry (pills, patches, cleanses, shakes) is the overruling health and fitness money-making product in the US, right now. So tell me this...if people keep getting more and more overweight and the supplement companies keep making more money...something isn't right!! Something isn't working!!

EDUCATE yourself.  DO the research.  Over and over again, people are settling for quick fixes and falling short, feeling like they've failed.  Messing up their metabolisms.  Putting things in their bloodstream that aren't made to be.  Out of desperation for weight loss and feeling better.

SO I ask you to STOP. Rip off those patches. Throw away the pills.

Hear the rest of my solution below.

Don't be fooled people. There is NO easy button. But there is a way to overcome feeling like a failure. It's part of adopting a lifestyle change.  Where there is NO end. But continual daily efforts to improve your health...I have a plan.  I will be with you for the long-haul.

If you are inspired by this video and are ready for a change, sign up to start with my 4-Day FREE Strength Training Template! It will show you how to lift weights safely and effectively from home.  I will send you daily workouts and tips to keep you motivated and on track.

Sign up here:

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Go-To Meatless, Gluten-Free Meal!

This is a meatless and gluten-free meal we whip up for lunch quite often! It's quick, easy, tasty and my kids WILL eat it--haha! Because that's always my concern.

Fry up a corn tortilla. Actually like 10...told you they like this meal! 

Remove from heat and slather on refried beans or black beans. 

Can also add hamburger if you want more protein. 

Cheese. (Of course)

Lettuce and tomato and salsa.

Stack another fried corn tortilla on top...repeat for as much as they will eat...OR as high as you will let them stack it.




For more tips and tricks like this PLUS access to my 4-Week Strength Training Template for Women to complete at home...which includes safe and effective movements through video's in daily emails...sign up below.

Name:

Email:

We respect your email privacy

Powered by AWeber Email Marketing

 YES! Please send me 4-Week's of Daily Workouts to Teach me How to Strength Train Safely and Effectively at Home in under 15 minutes a Day!!!

Monster Protein Bites

Check out this YUMMY superfoods snack we made today!! SOOO good!

The kids ate these up after swimming for 2 hours!! They were a perfect "sweet treat" but packed full of nutrients as well! I like these kind of snacks because they are fun for the kids, easy to make, YUMMY, and somewhat healthy!

If you are wondering where to get the superfoods protein, Check out the ingredients and order HERE>> Shakeology® (US): 

http://www.teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=685691

Superfoods Mug Dessert

My girls are STARVING. All summer long I hear "We are hungry...!?!"

So after the week's groceries are gone and I've hit my weekly budget, we get creative. Ha!  But I still want to provide healthy, wholesome options for them too. So we made this recipe yesterday!!

Chocolate Peanut Butter Cake

EAT!!!!

PS--DONT tell them their cake is made up of vegetables!! 😜👍🏻