left is 25 days ago after completing Insanity Max 30. Right is after 21 day Fix Extreme

21 Days! It is crazy that in just 21 days so much can happen. I came into this program after completing another extreme program. I was in the best shape of my life and looked the best I have ever looked physically. I didn't have high expectations. I didn't think my body could transform much more than it already had.
I really enjoyed the workouts. They were very different and challenging. I love that all involved weights and all of the workouts were whole body multiple muscle workouts. I knew the real challenge for me was going to be the meal plan. I have eve stuck to a meal plan with out cheating just a little bit. I did the 21 day fix and eye balled all my measurements which had me eating more than the container amount. I easily justify my eating. I'll go for a run too so I can eat an extra carb or pop corn is technically a vegetable right? I was terrified of this meal plan and wasn't so sure I could do it. I gave it a try though and I was shocked at how easy it was to follow and how much I learned. I really like oats! I didn't eat anything with a label over the 21 days so it was all real food that was as clean as could be. I physically felt amazing! I was sleeping well and I had energy. I just felt good. I initially noticed a difference in my stomach too. It felt good and wasn't bloated or full or icky feeling ever. I liked that I could eat a lot and was able to eat all day. It kept me satisfied and I was never starving to the point where I felt the need to eat whatever I could get my hands on. I kept my meal plan very simple to help. I ate regularly and always knew what to expect.
Every morning started with oatmeal and cinnamon. I had my shakeology with coconut oil and peanut butter. My protein alternated between egg whites, cod, chicken, and ground turkey. My veggies were broccoli and asparagus. Every third day, I got a little bit of a break and I was able to add an apple, berries, and pumpkin seeds into the mix. Food prep was important so I always had the proper food available which helped limit temptation.
I didn't have any cravings until the beginning of week 3. At that point I was really craving carbs- a bagel or a donut. I even had a dream about cheetos. I had an amazing accountability group to turn to for support and I also knew it was only 21 days. I can do anything for 21 days.
Now that my 21 days are over, it is amazing what 21 days can do for you- physically and mentally. Physically, I am leaner and more defined. Mentally, I am so much stronger. 21 days can certainly break old habits and make new habits. Grocery shopping this weekend, I went to grab a bag of chips and popcorn and then put them back. Why buy it now. I love starting my day with oats. My portions are so balanced and I understand what my body needs and how it reacts to certain foods. I did not get one headache over the 21 days. My senses are much more in tune. My smells and tastes recognize the most subtle sweetness.
In only 21 days, I lost 6 pounds and am the lowest I have ever been! My waist and stomach went through the most drastic changes.
So what is next? The workouts in this program are amazing so I continue to do them. I am going to take a little break this week and do the fix nutrition plan and then will do another round to get me ready for the beach this spring break!
I would love for you to do my second round with me!
Ninapears@hotmail.com

Nina Pears

Begin your fitness journey

We are all beginners at one point in time. The two most difficult aspects of fitness are making the decision to start your journey and finding the courage to start. Fitness can be intimidating! I remember the first time I walked into the gym and how intimidated I was. I didn't know what half of the equipment was or how to use it and then there was me in the mix of all these super serious fit people. I felt out of place! Then when I got over that fear, I knew in my head what I wanted from my workouts but I had very limited knowledge of what to do to get me those results. So I did the same thing every day and worked out hard but never really was getting any where.
Then there was the whole nutritional aspect. I knew nothing. I knew to eat healthy but what was the right balance and portion control. I love to eat too so I couldn't go without.
I have had an amazing journey so far and I still have a lot to conquer and can still grow in so many ways. I would love to share tips and tricks to get you started on your own journey. You just have to make the decision to want to start your journey and I will walk you through it and be by your side.
Please join my free Begin Your Fitness Journey Challenge!
Email me to get a spot in my group!
ninapears@hotmail.com

Nina Pears

Were you ever taught how to eat?

Think about it for a minute...Were you ever taught how to properly eat. Portion control. Balance. Food as fuel.
I always thought I knew how to eat. I thought I had balance and I ate my fruits and veggies and a little of this and a little of that. I thought I knew proper portions. I ate what was put in front of me. I worked out so I could eat to refuel myself.
Little did I knwo I was doing it all wrong. I thought I was eating properly but I really didn't know what proper eating was because nobody ever taught me. There wasn't a class in college that taught me how to cook for myself and my family and how to make sure we were eating for the right reasons and getting the right balance of all the food groups.
I guess I could have gone to a nutritionist but how many people actually do that?
I am so fortunate to have finally figured it out though. I learned through the 21 day fix and I didn't realize until I was put into an old environment and surrounded by temptations that I finally know how to eat and to fuel my body.
It isn't about restricting yourself or going without. It is about the proper balance and portion size. Look at our society and the amount of food that is served. Look at serving sizes on containers and who actually eats that small amount? 8 Chips? How about half a bag!
The 21 Day Fix ironed it out nice and simple with color coded containers. No looking at serving sizes, measuring foods and eating real foods. What did I learn? I can really eat all day long. I can't eat 10 servings of fruit a day. 2 a day are all my body needs. Protein is the best fuel for my body. I need to at least eat 3 servings of protein a day and my protein is the greatest amount of food I eat. All natural and organic does not meat as much as you want of this. The more simple the food is the better it is for you. A bagel is more carb than you need in a day. 2 small carbs a day are good and they should come from something more natural than a bagel and pasta. Peanut butter is ok but a teaspoon is enough. It doesn't need to be half a cup.
My body reacts to foods. A simple protein and veggie diet makes me feel energized and fresh. Heavy foods, processed foods, and sugars bog me down.
Working out is such a minor piece of changing your body and feeling good. Nutrition is so much more important and plays a much more significant role. I can run a marathon and workout 3 hours a day and see very little change in my body. I can eat the right way and see significant changes with only working out 30 minutes a day.
It is amazing what you can learn when you think you know. I am amazed at how great I feel and am blessed that I was given this gift. I realize that is very easy to live your whole life and never really know how to eat.

ninapears@hotmail.com

Nina Pears

21 Day Fix Extreme Week 1

The 21 Day Fix is a great program for everyone and anyone. The workouts are accessible for all. They can be modified and you can really push yourself. If you have never worked out before and and don't' know where to start, the workout are perfect. There is a modifier that can be followed. If you have been working out forever, these workouts can still be a challenge.
In addition to the 30 minute workout, you follow a balanced portion controlled meal plan. The only complaints I have ever heard is it is too much food. You feed your body what it needs. You can still go out to eat and enjoy a glass of wine and some treats. In 21 days, you can expect to lose about 10 pounds.
The 21 Day Fix Extreme is the original fix taken up a notch or 2. If you have never worked out before, it may be a little bit of  a stretch. There is still a modifier but there is some jumping and you push yourself a little harder. The moves are a little bit more complex. It is still only 30 minutes and each day, you will get a full body workout and feel like you worked out for an hour at the gym. You work up a good sweat, use weights, and push yourself when you don't think you can any more.
The meal plan is taken up a bit too. You have 2 options- the countdown to competition or the fix extreme. the fix extreme is very much like the original without any treats and cheats. I was terrified of the countdown to competition plan before I started but am in love with it a week into it. The countdown to competition is very doable and you will be amaze dhow your body and mind respond.
My desired outcome from this program was not to necessarily to drop a bunch of weight. My weight has been stagnant for quite some time. It dips down and then goes back up. My body has totally transformed with other programs but the weight stays about the same. I am at peace with that but will continue to grow and challenge myself. I took on the countdown to competition plan because I needed the mental challenge and I needed to be successful. I have always struggled with meal plans. I will cheat or tweak here or there but have a hard time seeing them through with 100% fidelity. I had an amazing accountability group that I knew would help get me through. The first few days were tough. There was a ton of food and cravings were there. It took some planning, prep, and discipline. After the first three days, I was in a great rhythm and already started to feel a major difference in my body. I had an energy that never faded, was sleeping really well at night, my insides felt good, and overall, I felt great!  I was amazed. I am never bloated or gross feeling at all. I am constantly eating and always full so I don't' crave food! After the first week, I was down 4 pounds and 2% body fat. It was pretty amazing. It is a great program to lose weight and feel good! It is super easy to follow and with accountability you will be successful and have support through the entire 21 days. This is what my food consists of for 2 days and then the third is less restricted and then back on this for 2. I choose between egg whites, cod, chicken, and ground turkey for my proteins. My veggies are cucumbers, broccoli, and asparagus. I start the day with oats and cinnamon and a chocolate shakeology with PB and coconut oil. My proteins are 6, veggies 3, carb 1, and 3 teaspoons of coconut oil/PB. Email me at ninapears@hotmail.com for more information or to get started!

Nina Pears

21 Day Fix Restaurant Guide- Clean Eating Out

21 Day Fix Restaurant Guide Tip #1 – Drinks and Beverages

Water…It can get boring sometimes!!!

Water is the best thing to order but can get boring after a while (can I get a high five on that one??). Go for adding lemon or lime to spice it up. Sparkling water is also included in the OK list to drink. Spruce it up with a squeeze of lime. What I think is also great with this plan is that she includes other drinks and their container equivalent.   A 4 ounce glass of wine is OK and falls under 1 yellow container. Coffee is also on the list, so order a cup as your friends eat their dessert or end their meal.
What not to order is a bigger list. Soda, beer, and mixed drinks should be avoided because of the calorie counts and not as nutritional ingredients. I do love my margaritas on girls night but I have opted for a small glass of wine instead. This way you can still have a little something if everyone is ordering a drink for a celebration.

21 Day Fix Restaurant Guide Tip #2 – Entrees

This one can seem pretty easy but can also be tricky with the wording restaurants use to describe the meals. Some of those words can be creamy, melted, smothered, fried, battered, breaded, crispy, and sauteed. The last one sounds healthier but depending on what they are using to saute it. If butter is used, then it should be avoided. Best tip that I have learned is: Ask!

What I have been leaning towards are the plain foods: grilled steak, sweet potatoes, and veggie or salad. I ask for the butter on the side of the sweet potatoes, no sauces on the veggies, and dressing on the side of the salad. This is an easy way to control your portions. A grilled chicken sandwich is also OK to order just remember to ask for any sauces to be omitted or on the side and if possible, no bun. If you want to eat it with the bun, just use the bottom half, as 1 slice of bread equals 1 yellow container.
Another easy way to control portion size is to request a to-go box right away. If you have been doing the 21 Day Fix meal plan for a little, you can get good at eyeballing the portion sizes. Then put whatever is left directly in the to-go box for later.

Nina Pears

Homemade Animal Crackers

What kids doesn't love animal crackers? From the traditional animal crackers to teddy grahams to organic bunny crackers, they are all equally loved and very popular in lunches, on picnics, and on the go.
If you read the labels, they aren't the best and have a lot of ingredients and sugar.
What if there were a way to recreate these in a better way that was equally as loved as the original?

• 1 cup almond meal or ground sunflower seeds/sunflower meal. 
• 1/4 cup flax meal
• 1/4 cup shredded coconut (optional. If you don't use coconut, use 1/2 cup flax meal so there is at least 1/2 cup more of dry ingredients)
• 1 TBL honey
• Dash of salt
• 1/4 cup cold water.

 You can also add a little cocoa powder to make them chocolate flavored.

Place almond/seed meal into a bowl and add remaining ingredients and stir with a spoon.  Chill in the fridge for 30 minutes. Spoon batter onto wax paper.  Cover with wax paper and roll out with rolling pin until 1/4-1/8th inch thick.  Cut out shapes. Use mini cookie cutters. The smaller the better!   Place shapes on greased cookie sheet.  Bake in 300° oven for 15 minutes.  Remove from oven and cool on wire rack.  Delicious served with sweetened yogurt!!!!

Nina Pears

Clean Eating Dessert Recipes

Three Ingredient Peanut Butter Cookies

Ingredients:
1 organic, cage-free egg
1 cup organic peanut butter (or almond butter)
1/3 cup organic honey
Optional: organic fair-trade chocolate chips (1/2 cup), or organic raisins (1/2 cup), or 1/4 cup shredded coconut and 1/4 cup pitted dates, or 1/4 cup chopped dried fruit and 1/4 cup nuts…or you choose what to put in!
Directions:
Oven 350
1. Mix all the ingredients together, stirring well.
2. Line a cookie sheet with parchment paper. Drop the batter on the paper, a heaping tablespoon for each cookie.
3. Bake for 8 minutes. Cookies should start to brown slightly around the edges. They may seem too soft, but if they’re starting to brown they’re good to go!
4. Let the cookies cool for 5 minutes (they will firm up as they cool).
Makes 18-24 cookies

Healthy No-Bake Cookies

• 1 cup natural peanut butter
• 3/4 cup honey
• 1/2 cup coconut oil (or butter if you prefer)
• 2 teaspoons vanilla
• 2 1/4 cups quick oats
• 6 tablespoons cocoa powder

Note: You can use regular peanut butter – but of course, that will make your cookies reduced sugar rather than sugar free.
Combine first three ingredients in a sauce pan and warm gently on stove top. If you’re using raw honey, you’ll want to be careful to warm it only until the coconut oil melts and the peanut butter softens. No reason to heat the life out of your honey!
Next, add in the vanilla, oatmeal, and cocoa, and stir well.
Drop by the spoonful onto a saran lined plate and let cool. Store in an airtight container in the refrigerator – if they last that long.

Brownies

Ingredients

• ⅓ cup  chocolate chips
• ⅓ cup coconut oil
• ¼ cup honey
• 3 eggs
• ¾ cup coconut sugar
• ½ cup almond meal
• 1 Tablespoon coconut flour
• ¾ cup unsweetened cocoa powder (sifted and spooned into measuring cup)
• ⅛ teaspoon baking soda (omit if using Dutch-processed cocoa powder)

Instructions

1. Preheat your oven to 325°F. Lightly grease a 8x8 or 9x9 baking pan.
2. Melt chocolate chips and coconut oil together. I put mine in a microwave safe bowl and microwaved for 30 seconds and stirred.
3. Once the chocolate mixture is no longer hot to the touch, pour the chocolate mixture into the bottom of a food processor (or blender) and add all of the remaining ingredients, in the order listed.
4. Blend until smooth. This is done to make sure the brownies are not grainy after baking.
5. Scrape the brownie batter into the prepared pan, and smooth into an even layer with a wet spatula.
6. Bake for 30-35 minutes or until toothpick inserted comes out clean.

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Nina Pears

Transformation Tuesday

   

Today's transformation story means a lot to me. This story comes from one of the dearest friends I have ever had.  I could write an entire post on how much I admire her and how amazing she truly is. She has influenced me and inspired me since the day I met her and she continues to everyday. She may not know this or believe it but I am the mother I am today because of her inspiration and she probably had the most significant influence on my clean eating lifestyle! She is super strong and determined so it is no surprise that she has had such amazing results.
Connie is a mom of 4 beautiful children. Her youngest just turned 1 in December. Connie has always thought of food as fuel and she has always enjoyed working out.  After having her last child, she decided that she wanted to be more committed than ever and get in the best shape of her life! She wasn't going to use having 4 kids as an excuse and she wasn't going to let them slow her down.
The amazing thing about Connie is that not only did she do this for herself but her kids also all eat a super clean diet too! When we visited her in November, she made our diet look horrible. It was that visit that inspired me to get on track and eat clean as well! It inspired my whole family. Our diet has been super clean since visiting her and I am so thankful she continues to inspire me!
In addition to clean eating, Connie works out at home and is training for her first half marathon.
Best part about this progress is that Connie is in better shape after 4 kids than when I first met her before marriage and babies! 

If you are ready to stop using your kids as an excuse and want to get in the best shape of your life, you can! Please email me at ninapears@hotmail.com if you would like accountability and support!

Nina Pears

Clean Eating For Kids

 

I feel that many times parents decide to transform their own diets, but they don't' transform the diets of their children. There is a reason why we are wanting to clean up our diet so why wouldn't we want to do the same for our children. eating clean is not about weight loss but more about long term health and well being.
Many times, the biggest road block for parents to stay on track with their clean eating is their children because of the "kid food" we may have in the house. It is so easy to have one bite turn into a whole meal or to have temptations get the best of us because it is readily available in our cupboards on the kid shelf.
Why can't our kids eat fruits and veggies and clean snacks instead of gold fish and cookies, pizza and mac n cheese.
Let's rewind to 5 years ago...I was the mom that made a meal for my husband and I and then made a separate "kid" meal. It was usually pasta, chicken nuggets, grilled cheese, pizza, or mac n cheese. That is what I grew up on and that is what the kids like. I was a good mom by making them what they liked and feeding them that right?
The last 5 years have been a very slow transformation to get to where we are now. I am very happy and proud to say that my entire family of 5 including my kids (9, 6, 4) eat clean.

Here are some tips to slowly transition your kids to clean eating...

1. Involve them in baking and cooking. They are proud of what they have made and will be more likely to eat it if they made it.

2. Talk about food. Why we need to eat different things. Where it comes from. Different ways to use it.

3. Share your food. Have them try some of your food. Have your children try a few bites of what you are eating before they eat what they are comfortable with. It may start with a slice of avocado.

4. Give your children a choice. Instead of making "kid" food, let them choose the vegetable they want to eat. They can have their vegetable of choice if they at least try another vegetable option. Our oldest daughter hates vegetables. She will eat cucumbers, carrots, broccoli, and peas but will not touch anything else. We always have what she will eat at hand but she does need to try what the rest of us eat too.

5. Make it fun. Have an eat the color of the rainbow contest. Make designs with food. Be food critics. Each person at the table has to say something they like about the meal and offer a way to change it for next time.  Use cookie cutters on fruit and serve it in different ways.

6. Recreate favorites in a healthy and clean way. Make your own chicken nuggets and mac n cheese. Have pizza night where you make your own clean pizza.

7. Have a time when kids can get treats. Let them be kids and eat what they want when you go to a restaurant or on certain days of the month.

8. Include your children in the shopping process. It may be easier to shop without them but shopping can be so much fun and they can pick things they want to try. I love going through the produce section of Whole Foods with my kids. We find so many amazing things and we get them and try them. A trip to the farmer's Market is another great opportunity to educate them and get them to try new local things.

9. Plant a garden so they can see the whole process.

10. As a parent stop buying the CRAP!

Nina Pears

21 Day Fix Extreme

 

What is the 21 Fix Extreme? How much different is it from the original 21 Day Fix? Is it that extreme? Are the results real? Is it worth doing and what can you expect? Will the results stay?

A few months ago, I did the 21 Day Fix. Going into it, I didn't have any expectations. I was eating really clean, running, and working out. Now looking back, I can't believe what the 21 Day Fix did for me. The workouts were great and went by really fast. But more significantly, the nutrition plan really taught me the proper balance of my diet. I learned how to eat and ate a lot of the right balance of food groups.

That nutrition plan was something that I was able to keep with me even after the program was completed and I was also able to incorporate it into my meal planning for my entire family. The 21 day Fix truly changed my life and the way I think of food and eat.

 

So how is the 21 Day Fix Extreme different? It demands more discipline. The meal plan is a little bit more strict and then there is the competition option. The competition is the most strict nutrition plan I have seen but it is also doable. It is mapped out to a T and it is a lot of food. It follows a 2 day on 1 day off pattern. I am very happy to see how manageable it seems.

The workouts are more extreme. But they are manageable. There is a nice balance from day to day so you are not over doing it. You work your body and you feel it the next day but you also crave it. You get a little bit of rest as you work different areas and then get right back into it.

If you can suck it up and commit 100% to this program for 21 days, you will be amazed at the results. They are real! You keep the results by maintaining a form of the meal plan or repeating another round. The 21 days are the perfect amount of time to break bad habits and develop new ones. It really does turn into a life style.

This is the most popular program Beachbody has to offer! If you are looking for a way to start healthy eating and working out, the 21 Day Fix is the perfect program. I would highly recommend it. If you have already done the 21 Day Fix, the Extreme is the perfect next step. It will push you a little harder and tighten your nutrition just  a  bit more.

Please contact me for more details! I have an amazing accountability team, I would love to add you to!

ninapears@hotmail.com

Nina Pears

Guilt free cookies

I had to make treats to bring in to school for a meeting. I wanted to find something delicious and not horrible for you. I ended up making 2 kinds of cookies.

Chocolate Banana Oat Cookies

• 3 ripe bananas
• 2 cups oats
• 1/4 cups almond butter
• 1/4 cup cocoa
• 1/3 cup unsweetened applesauce
• 1 teaspoon vanilla

Preparation

1. Directions:
2. Preheat oven to 350°F. Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Bake 10-12 minutes.

 


 Chocolate Chip banana Cookies
         2 eggs

• 2 table spoons coconut oil melted
• 1/2 cup mashed banana (about 1 medium sized banana)
• 1/4 cup unsweetened almond milk
• 1 tsp vanilla
• 1/4 cup coconut flour
• 1/4 cup almond flour
• 1/2 tbsp cinnamon
• 1 tsp baking powder
• 1/8 tsp sea salt
• 1/2 cup chocolate chips (or dark chocolate chips)

Directions:

1. Preheat oven to 350.
2. Combine eggs, oil, banana, almond milk, and vanilla in a large bowl.
3. In a small bowl, combine flour, cinnamon, baking powder, and salt.
4. Add dry ingredients to wet and mix until well incorporated.
5. Stir in chocolate chips.
6. Scoop heaping spoonfuls onto a cookie sheet lined with parchment paper and flatten each lightly with the back of a spoon.
7. Bake for 18-20 minutes or until they start to brown around the edges (they will have a soft texture, so be careful not to over cook).
8. Remove from oven and allow to cool for about 5 minutes, then completely cool on wire rack.
9. Snack your little heart out.

Nina Pears

Insanity Max 30 Results

A little over 2 months ago when this program was released, I bought it as soon as I could but doubted myself and my capabilities before even starting. I went into this program know it was going to be difficult and knowing it was high intensity and all cardio. I didn't think there was going to be any way I was going to finish it but as a coach I felt like I at least needed to try it. In the past, when things were difficult for me, I would give up. I would find an excuse and move on.
After my first workout, I had no doubt in my mind that my days were numbered in this program. It was by far the hardest thing I ever did. I felt like I was at max heart rate for 30 minutes straight. I didn't enjoy it because it pushed me!
I kept going and doing it everyday because I was in an accountability group. I made a commitment to do it and I had others cheering me along and holding me accountable. Everyday, I enjoyed it a little bit more. It never became easier because I continued to push myself further and further with each workout. I started to actually look forward to the workout and even crave it. Not only was I getting an amazing workout, but I was also able to take so many of the lessons into my everyday life. I almost instantly saw results and it was like my body was transforming before my eyes. I was gaining so much strength physically and mentally.
This program built strength, defines my muscles, gave me visible abs, took 13 inches away from my body, and gave me confidence that I never had!
Anyone really can do this program. Everything can be modified and you are only competing with yourself!
I would love to coach you through it and give you the accountability I was given! Email me at ninapears@hotmail.com

Nina Pears