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