PIYO LEAN MEAL PLAN

PIYO MEAL PLAN

To be able to get the lean muscle we want, we must make the nutrition a key priority.  Here you will find the meal plan i’ve put together for myself and you are more than welcome to print it, save it, follow it.  You’ll find it very simple and easy to follow, with single ingredients for the most part.  I’m very busy and I don’t like to spend all my day in the kitchen.  You’ll see that everything is super easy to put together and I have most recipes on our blog so check them out BY CLICKING 

RECIPES

If you don't have Piyo yet, start here...CLICK HERE FOR MORE INFO OR TO GET PIYO

The PiYo meal plan is designed to feed our body enough to feel satiated and nourished as we build lean muscle and burn major calories.  They way I’ve put this together, you can eat in a simple, convenient way, allowing me to put together easy meals.  

I recommend picking the items from the top of the lists in the Get Lean Eating Plan that comes with the program, since they are the ones with the most nutritious content.

Calories:     1650 + 400 = 2050 - 600 =>  1450 calories per day for my current goals

Meal Plan:   Plan B   1400 - 1599 calories

    

Primary Vegetables	5
Secondary Vegetables & Grains	2
Fresh Fruit	2
Lean Protein	5
Healthy Fats	4

Cucumbers, Kale, Lettuce, Spinach and Kale are UNLIMITED!!!  Fill up on those if you feel that you need a little more volume on your plate to satisfy the eye!

SAMPLE MEALS

BREAKFAST:

Shakeology + chia seeds + 1 cup of strawberries

2 eggs + ½ cup oatmeal + ¾ cup blueberries

2 eggs + 1 cup of spinach + 1 toast + 1½ teaspoon peanut butter

Fit pancakes (2 eggs + ½ cup oats + ½ banana)

SNACKS:

1 cup nonfat greek yogurt + 1 tsp honey or agave or stevia + 1 cup berries

Apple + 1 ½ tsp PB

2 hard boiled eggs + 1 Tbs Hummus

Apple + 6 almonds

Cucumbers w lemon juice + hard boiled eggs or 1 Tbs Hummus

1 cup Cottage Cheese + 1 cup Raspberries

Shakeology + half cup berries + water + ice

Rice Cake + 1 ½ tsp PB and half banana on top

LUNCH:

Shakeology + 1 cup Spinach + 1 cup almond milk + ½ cup water + ½  banana or berries

Grilled Chicken + 2 cups of  Salad (add kale or romaine lettuce freely) + ½ sweet potato

Turkey Burger w lettuce + tomato + ¼ avocado + multigrain sandwich thin bread

Grilled Salmon + 10 asparagus spears + 1 Tbs Hummus or ½ sweet potato

Veggies platter (peppers, carrots, cucumbers, grape tomatoes) + ½ cup Hummus

2 egg Veggie Omelette + Feta cheese + 2 Ezekiel bread toast

SNACK:

2 egg veggie muffins

Cucumbers with Lime juice + 6 almonds

1 apple + 1 ½ tsp PB

Greek Yogurt + ½ cup Strawberries + 1 tsp honey or agave

2 Hard boiled eggs without yolk + 1 Tbs Hummus or guacamole

Shakeology + water + ice

Small Veggie platter  + 1 Tbs Hummus

Rice cake + 1 ½ tsp PB or AB or Hummus

2 Turkey Balls + cucumber slices with lime juice

DINNER:

Lean Protein ( Salmon, Chicken, Tilapia, Turkey) + Steamed veggies + ½ cup brown rice

Ground Turkey in red sauce + Spaghetti or Zucchini Squash + sauteed Kale

Chicken, Pepper, Asparagus  Stir Fry + ½ Brown Rice or Quinoa

Turkey burger or balls on top of Whole Wheat pasta w Red sauce + 2 cups greens

Veggie Omelette

Chicken Fajitas (or other lean protein like flank steak, fish, pork loin) No tortillas, replace with lettuce or cabbage leaves. + ¼ cup guacamole

Piyo Food tracking sheets (printable)


Piyo Tracking Sheets

We allow ourselves a cheat meal and a cheat snack over the weekend.  Deprivation only leads to frustration and that leads up to GIVING UP! 

This is a lifestyle change and followoing this plan should give you all the nutrients that you need for your body to feel nourished and balanced so you shouldn't be feeling any cravings. Chocolate is your weakness?? Get chocolate Shakeology and tell me how quickly  those cravings go away!

Keep this handy and feel free to make any suggestions of easy, nutritious meals you find or come up with and I will gladly add them here.  Thank you for joining us in this journey!

We are going to look soooo good!!!

with <3

Carlos & Paula

Fill out my online form.

Online contact and registration forms from Wufoo.

HOW TO SCHEDULE YOUR WORKOUT CALENDAR IN TEAMBEACHBODY!

A huge part in a transformation is to be accountable of what you do daily and to keep track so you can always look back and see how far you have come.  This was huge huge huge for me.  Every day I would turn the computer on, or from my phone, and before checking what was going on Facebook or the world, I made sure I checked what my workout was and hit the Start Workout button.  I'll describre the process to you below.  Try this for your next program.  Below I will describe step by step how to do this, it's so quick ans simple but let me tell you IT IS KEY TO YOUR SUCCESS!!! it helped me accomplish my goal of losing 80 lbs! I am absolutely sure it will help you reach your fitness, health and/or weight loss goals. 

Ok ready, let's get started. 

Go to Team Beachbody (click) or 618fitness.com and either log in or create your free membership account.

Once you are logged in follow these steps: 

1.My Dashboard, you'll find a list.  Important ones to look for:

2. Progress and Goals: enter your current stats and your goals.  

3. Photos: upload your before/now pictures.  I know it might be hard to swallow today, but believe me, you are going to want to have those before pictures later and you want to go through this exercise now.  If you are at an unhappy place right now, use this as your motivation to make you want to Succeed really bad! 

4. Privacy: You can change the privacy settings of everything you post here so make sure you go to    Privacy Settings and determine how you want it to be displayed (private, public)

5. Programs:  add the program you wish to start (Piyo, 21 day fix, Insanity, TurboFire, etc etc....) and add anything else you will be using during this journey.  Scroll all the way down and click Save

6. Workouts: Scroll all the way to the top, look for Workouts, click the little arrow, select Supergym, then select the second orange bubble that says Add a Full Program Schedule. 

7. Look for the program  and Click View Schedule 

8. Enter the Date you plan to start and the Time you plan to workout. 

9. Click Auto-Schedule Workouts

Your Supergym should look like this! 

Now you are set.  starting on Day 1 and every single day you will log in and Click Start Workout, a timer will start running and you are off to get your workout done!  You don't have to go crazy figuring out what's next, when is your rest day.  The system will do it for you and let me tell you, when you log in after a few days and you see that calendar full of SuperGym workouts completed, you will not want to give up! 

Its super easy to do, and it's super easy not to do.  You choose your easy! Let us know if you need any help setting this up, email 618fitness@gmail.com

Now go rock those results!!!! 

CHICKEN & VEGGIE FAJITAS

Recipe: Chicken and Veggie Fajitas

This delicious restaurant favorite is easy to make at home! Our version is healthy and packed with a rainbow of vegetables. 

Total Time: 53 min.

Prep Time: 15 min.

Cooking Time: 7 min.

Yield: 4 servings, 2 fajitas each

Ingredients:

• 1 tsp. chili powder
• 1 dash sea salt
• 1/2 tsp. ground cumin
• 1/2 tsp. garlic powder
• 2 tsp. olive oil, divided use
• 4 (4-oz) raw chicken breasts, boneless, skinless, cut into 1/2-inch strips
• 1/2 medium green bell pepper, cut into thin strips
• 1/2 medium red bell pepper, cut into thin strips
• 1/2 medium yellow bell pepper, cut into thin strips
• 1/2 medium red onion, thinly sliced
• 1 yellow (or orange) carrot, sliced thin
• 1 Tbsp. fresh lime juice
• 8 (6-inch) whole wheat (or corn) tortillas, warm
• 1/2 cup fresh tomato salsa (pico de gallo)
• Lime wedges (for garnish; optional)

Preparation:

1. Combine chili powder, salt, cumin, garlic powder, and 1 tsp. oil in large resealable plastic bag.
2. Add chicken; mix gently to coat. Refrigerate for 30 minutes.
3. Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat. Empty contents of bag into skillet; cook, stirring frequently, for 2 to 3 minutes.
4. Add bell peppers, onion, and carrot; cook, stirring frequently, for 3 to 4 minutes, or until chicken is cooked through and vegetables are tender-crisp. Remove from heat.
5. Add lime juice; mix well.
6. Top each tortilla evenly with chicken mixture and salsa; garnish with lime wedges if desired.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
326	9 g	2 g	73 mg	722 mg	32 g	3 g	3 g	28 g

P90X®/P90X2® Portions:

Protein	Carbohydrate/Grain	Vegetable	Fat
1	1/2	1	1/2

P90X3® Portions:

Protein	Carbohydrates	Fat
1	2	1

Body Beast® Portions:

Proteins	Starches	Fat	Vegetable
2	2	1	1

21 Day Fix® Portions:

Green Container	Red Container	Yellow Containers	Blue Container
1-1/2	1/2	1	1/2

Strong lean legs with Shaun T.

Post by Shaun T.

Have a clear why! One that will drive you every morning and help stay committed

A transformation like this doesn't happen by chance. It happens by wanting it really bad. Most people start a diet or an exercise because they want to lose weight. It takes them a while, if they even stay in it long enough, to see results because of course as humans we want it fast. Fast is not the approach. Doing it just because of the scale is not enough. 
You have to find the real reason why changing your lifestyle is important. If you are doing this to lose weight alone, chances are you'll be one more statistic of failed stories. There has to be a stronger WHY that motivates you.
Mine has been my children and my husband. I want to be strong and healthy for them and to show them a better, healthier lifestyle and to raise them in an environment where laziness and crappy eating are not ok. I do allow treat and pizza and chips occasionally but the priority on my home is eating enough to have energy, clarity, health, be a happy, energetic, positive person. Bad eating and laziness are not the norm. 
What is your WHY? Grab a piece of paper and a pen and honk about it. Write it down in a visible place so you have the constant reminder of why you should keep going! 
Keep going friends! Don't give up!

SUMMER SALE IS HERE!

How many times have you visited our site and have considered joining a challenge group but haven't made a decision yet for one reason or another?  Or maybe you are a customer of ours looking for your next fitness program!  Either way today Team Beachbody is launching a HUGE summer sale!  Discounted programs and accessories to make your summer even sweeter!  Seriously, there is no reason why you can't get in the best shape of your life or even be well on your way to getting there!!!  We are here to help you figure out which program meets your needs and nutrition and tips to keep you focused on reaching the goals that we set together for you!  Customization is key!  You are not the same as your neighbor or best friend so that is the beauty of what we do!

So, we have challenge groups starting on the 9th of June and the 23rd of June!  If you have been wanting to make that leap of faith now is the time! To sweeten the deal we have some amazing programs on sale this month!

THE SALE STARTS TODAY AND WILL END ON MONDAY JUNE 9TH AT 12 PM PST.  QUANTITIES ARE LIMITED AND THEY WILL SELL OUT!  You most definitely do not want to delay!  If you are reading this and it is before 12 pm PST on Wednesday June 4th then the links will not work!  Once the sales go live the links will be correct!  Make sure you let me know when you place your order and if I can provide you with guidance support or questions to get you up and running!

Also if you have ever considered becoming a coach or you are interested in getting a 25% discount now is the time!  You get to take another additional 25% off the sale price as a coach!  No pressure to sell, no minimum monthly requirement!  Just ask us about how to sign up as a coach before you order!

Soooooooooo  WHAT ARE THEY????

SEE ALL SUMMER SALE ITEMS HERE!!!


P90X - You have heard of it!  90 Day home fitness program to get you in the best shape of your life!  This program is cardio, strength training, kickboxing, core and more! It promises results and sure does it deliver.  Take your traditional gym workout, bring it home and get ripped in 90 days.  I did this workout after Insanity, I had never done a pull up in my life, I stink at push ups but I took it one day at a time and the results were worth every single ounce of effort!

The original price is $119.95 and its on sale for $59.95 {50%} savings
For more details click here

P90X Womens Transformation

P90X2- If you are ready to take your fitness to the next level you can do P90X2.  This is a 90 day home fitness program that will take your P90X results and amplify them!  I love that X2 focuses on multiple muscle groups working at the same time.  I love that you are using your core for everything and I seriously got some amazing abs during X2.  It truly is the next level of fitness!  You have to check it out!

Price:  Regularly $119.85 50% off and its $59.90.

For more information click here

P90X2 is on sale

Les Mills Pump- Think high reps low weights and some killer fat burning and muscle sculpting action!  You honestly are not going to get bulky but instead you are going to burn fat and build muscles that make you look fit and healthy.  I did 90 days of Les Mills pump and never ever before did I have arm muscle or a booty that was lifted and defined.  I love that the music is high energy, the instructors are fun and it truly does feel like you are taking a class at the gym but you get to be in the comfort of your own home.  It is perfect if you want to mix in some running with the program!  It compliments marathon training, walking programs, 5ks or those that just don't want to workout 6 days a week!  

Price:  $165.85 and the sale price is $82.93 {50% discount)

For more information click here

Les Mills Combat- Jump, kick, punch and sprawl your way to the best shape of your life!  60 days of heart pumping cardio, HIIT, and fat burning! Seriously I feel like I'm defeating the enemy each time I do this workout! 

Price:  Originally $59.85 on sale for $35.91 {40% discount}
For more information click here

Chalean Extreme - EEEKKKK pretty pumped about this workout because it was the one workout where I truly began to embrace strength training.  It is a 90 day workout program that combines strength training and cardio together to give you amazing results.  If you are new to strength training or are afraid of lifting weights this is a great place to start. The modifications are great, so no matter what your fitness level is you can do this workout!  Chalene teaches you how to lift correctly with proper form, heavy weights and low reps.  It is a 5 day a week program and the workouts are 30-45 minutes each! 
Truly a great program to get!

Price:  $89.95 on sale for $58.95 {34% savings)
To see more information click here

Slim in 6- Do you feel like you need the basics? Do you want a 6 week program that gradually steps you up in intensity?  Slim in 6 is a great way to start!  Debbie Seibers is an amazing instructor who will encourage you to get results and help you burn fat and sculpt and tone through a 6 week program!  My mom did this program and fell in love with it!  Truly it is still one of her favorites. she went from a size 12 to a size 6. 

Price:  $39.90 and the sale price is $24.95 {37% savings}
For More information click here

Tai Cheng- This is a 90 day strength and mobility workout that is low impact and is perfect for those that want to increase their range of motion, are suffering from an injury and need low impact or even want to improve their golf swing.  This workout might not get your heart rate up to high but it will deliver results!

Price: $119.85 and its on sale for $59.43 {50% savings)
For More Information Click here

Insanity the Asylum plus a free chin up bar- Have you done Insanity!  Do you like INSANE workouts that make you want to drop to you knees?  Are you an athlete looking to improve your speed and agility!  Do you just want something that challenges you to the max?! Insanity Aslyum is the way to go!

Price:  $149.70 on sale for $89.85 {40% savings}
For More information click here

Hip Hop Abs Dance Party Series- Rockin Abs/Hard Body DVD (1 DVD)
$19.95 on sale for $9.95 {50% savings)

Barbell weights (5 lbs) $16.90 on sale for $8.45

Barbell weights (10lbs) $31.90 on sale for $15.95

Les Mills Combat Gloves $39.95 on sale for $19.98

P90X chin up bar $59.85 on sale for $39.95

Stability ball + medicine ball combo pack $130.85 on sale for $19.95

Foam Roller $29.95 on sale for $17.95

Team Beachbody Apparel Prices Vary but FREE SHIPPING

So now that you know what the sales are It's time to decide where you would like to take this opportunity!  I always encourage you to plug into our groups for support! We have found that people who are in an accountability group are more likely to stick with the program, get results and transform their lives!  So make sure to contact us for our next challenge group enrollment!

Online contact and registration forms from Wufoo.

Hand-Only CPR - One Million Community Lifesavers needed

Friends, Please help us train One Million Community Lifesavers in Hands-Only CPR in June.

Sudden cardiac arrest, or “sudden death,” is a leading cause of death in our country.  Every year, more than 420,000 people experience sudden cardiac arrest outside of a hospital setting, and barely 10 percent survive.  More than 80 percent of cardiac arrests happen in the home or private settings like work.   Unfortunately, only 41 percent of people who experience an out-of-hospital cardiac arrest receive the immediate help that they need before professional help arrives.

Hands-Only CPR is as effective as conventional CPR for sudden cardiac arrest at home, at work or in public.  Hands-Only CPR can double or even triple a victim’s chance of survival.

We know that if we can train more laypeople in Hands-Only CPR, we can and will save lives.  More times than not, when you perform CPR it will be on someone you love or know. 

June 1-7 each year is National CPR and AED Awareness Week, a week to spotlight how lives can be saved if more Americans know CPR and how to use an AED (automated external defibrillator).  During National CPR & AED Awareness Week each year, CPR/AED classes and demonstrations are conducted, events are hosted and educational information is distributed on the importance of being trained in CPR and AED use.

Led by New Jersey, the 8-state American Heart Association Founders Affiliate last week launched a bold vision and goal during the month of June to train One Million Community Lifesavers in Hands-Only CPR.  It takes just 62 seconds.  Our new Hands-Only CPR demonstration training video is only 62 seconds.  Watch it, and you are ready to save lives with Hands-Only CPR.

Would you please support this lifesaving effort?   

Just imagine training an army of One Million Community Lifesavers.

For the numbers to be valid as per our audit and science guidelines, we need to collect and submit a ROSTER of names from each person viewing.  Just first and last name.  Please complete the short form below once you are done watching this video.  Watch it carefully, as many times as you need, and please most importantly, share it with as many people as possible via email, Facebook, Twitter, text.... So many lives will be saved because of your one click. 

Use Wufoo integrations and get your data to your favorite apps.