Sunday, March 29, 2015

Last Call! Operation: Daisy Dukes Challenge!


LAST CALL!! 2 spots left!! It's time to get Extreme!!



I'm going to be launching my Operation: Daisy Dukes 21 Day Extreme challenge on Monday, April 6th and I have 2 spots left for women who want to make a lifestyle change! I will be sending a small gift basket to the first 2 ladies who commit by tomorrow (the deadline) and I know it'll be a great way to start this challenge! 

Email me at laurenmchugh14@gmail.com, or apply below for all the details!

This group is going to be a little different because my focus is really going to be on NUTRITION! I will be 
offering a completely plant-based recipe guide, along with 2 other meal plans (omnivores are welcome!) to really help you kickstart your nutrition and establish a lifestyle change, not just a "quick fix" to get through the program.

I know that nutrition is my #1 struggle, so I've been testing this out the past month, and I am BLOWN AWAY by the progress I've been seeing. 

My energy has doubled, I sleep better, I feel lighter, my mood has shifted, and I am actually feeling leaner and more confident by the day. 

You must be dedicated. You must have willpower. You will get stronger, both physically and mentally with added personal development in the online group daily. 

I've been perfecting these groups monthly and I am now hoping to launch my best one yet!! It's all online, from home (no gym or excuses), and I have your bases covered with daily workouts, nutrition guides, and constant motivation to never give up. šŸ’•

I'm here to keep your momentum going the whole time. Just fill out the application below, or shoot me an email at laurenmchugh14@gmail.com to apply for 21 Days of FOCUS, REAL FOOD, and RESULTS! 

And don't forget! Gifts for the first 2 ladies who make the commitment! :)



Friday, March 27, 2015

My First Transformation with Beachbody

I wanted to do a quick Flashback Friday to one of my first transformation pictures. The left is when I started my last year of college and the right is six months later. Who knew in college I would get a wakeup call to start living a healthy lifestyle? 



It was really all about portion control and moderation at that point in my life. I just didn't realize how many calories I was consuming every single day, and most of them were white, sugary, nutrition empty carbs. If you are at your wits end with how you feel about your health, I urge you to just start introducing new foods into your diet. Don't think, 'what can I completely remove?' But rather 'what can I add in?' This way, you don't have a negative mentality towards eating, but you can try new delicious things you never have before. In college, I just started eating more salads. I got on my fitness pal, tracked EVERY thing I ate, and it was mind blowing. College students, I feel your dining hall pain. I always would take food to-go and eat my feelings while catching up on Grey's Anatomy. It wasn't until I was getting sick literally all the time that I finally tracked what I was doing, and started adding workouts I could do in my dorm (click here to see what those were), adding healthier foods, and then I gradually stopped craving the bad stuff.

Start where you are, use what you have, do what you can, it will be enough (for now). Dining halls don't have to be the enemy, going out doesn't have to be damaging to your diet, there are always options. I'm thinking about writing a blog on common places where vegetarians and vegans alike go to eat and what options are available to them. Hint: order off the menu!
Would you be interested in seeing that? 


Thursday, March 26, 2015

Ultimate Reset Exercise Calendar

Next Wednesday, April 1st I will be starting my Ultimate Reset journey.
Since starting my fitness journey, I have not gone very long without exercising--it pretty much drives me crazy if I don't workout! I have been researching this 21 day cleanse, and I decided to make a low impact exercise calendar for the next 3 weeks I will be cleansing!


Ultimate Reset Workouts

Since I'm on a non-starvation cleanse, it is still ok to do low/moderate exercise. It's just about not expending a ton of energy, and with Yoga, walking, and low impact short workouts, I think this will really help me focus (and stay sane, lol!). Obviously, I will listen to my body and I might change up some of the classes, but I'm pretty excited to try some of them!

I decided to utilize the amazing programs available on Beachbody on Demand to make this low-impact calendar. There are several classes that are from my all-time favorite programs, but they are all from the low-key workout days.


These are the programs I used in this exercise regime:
- 21 Day Fix
- 21 Day Fix Extreme
- PiYo
- Insanity: Max 30
- Insanity: The Asylum
- Turbo Fire
- P90X3
- Tai Cheng (one of the classes comes with the Ultimate Reset)

If you'd like to hear more about what this cleanse is, what I'll be eating, including the supplements, and a little bit about why I'm doing this, click here.


Wednesday, March 25, 2015

My 3 Month Body Transformation


It's so flippin hard looking back at just 2 months ago. I can workout as hardcore as I want, but if my nutrition is not on point, it's not even worth it. This has always been my hardest struggle, and I've finally come to terms with needing to really do something about it.

Body Transformation


Since eating a 90% plant-based only diet, I feel amazing. Yes I slip up, but with 30 minute intense workouts, super foods, whole foods, fruits, veggies, and whole grains, I don't feel overly full, my stomach never hurts, I have more energy, and my confidence has really gone up. I've said this many times, but I feel like I've finally found my lifestyle!

It's time for a new huge reset so I can make April the best month ever--with the cleanest diet ever. I just posted a blog and video about what I'll be doing starting April 1st and I'd love to have your support! Click here to view what I'll be doing with a HUGE shift in my nutrition for 21 days.

 It's going to be so difficult to not really workout for 3 weeks, but I know my body will thank me and I'll feel amazing!! If you'd like to join me, send me an email and I'll share with you all the details!  laurenmchugh14@gmail.com

Would you be interested in seeing my light exercise calendar for during my cleanse?? I can't wait to compare my end of April progress!! :)

Monday, March 23, 2015

Operation: Daisy Dukes!

It's time to get SERIOUS!!

Summer is approaching and I don't know about you...but I've always wanted to be able to show off my hard work in some Daisy Dukes!!


I'm going to be launching my Operation: Daisy Dukes 21 Day challenge on Monday, April 6th and I'm beyond excited to officially open the group to 10 women who want to do this with me!! 

Email me at laurenmchugh14@gmail.com or fill out the form below to apply!!

*You must be 18 or older and live in the US or Canada to apply*

This group is going to be a little different because my focus is really going to be on NUTRITION! I will be offering a completely plant-based recipe guide, along with 2 other meal plans (omnivores are welcome!) to really help you kickstart your nutrition and establish a lifestyle change, not just a "quick fix" to get through the program.


I know that nutrition is my #1 struggle, so I've been testing this out the past month, and I am BLOWN AWAY by the progress I've been seeing. 

My energy has doubled, I sleep better, I feel lighter, my mood has shifted, and I am actually feeling leaner and more confident by the day.

You must be dedicated. You must have willpower. You will get stronger, both physically and mentally with added personal development in the online group daily! 

I've been perfecting these groups monthly and I am now hoping to launch my best one yet!! It's all online, from home (no gym or excuses), and I have your bases covered with daily workouts, nutrition guides, and constant motivation to never give up. 


I'm here to keep your momentum going the whole time :) 
Just apply below or shoot me an email at laurenmchugh14@gmail.com to apply for 21 Days of FOCUS, REAL FOOD, and RESULTS! 



My Ultimate Reset Journey

Beachbody Ultimate Reset

Nutrition has always been my #1 struggle, and I've done juice cleanses, the 3 Day Refresh, and I've finally come to terms with the fact that I need to put my nutrition FIRST, my extreme fitness on hold, and get this under control and go on this journey <3

In my introduction video, I talk about what comes in your kit, why I'm doing the cleanse, what it entails, the 3 different phases involved, supplements, and I go over if you can exercise :)



I'd love to talk to anyone struggling with their nutrition, because I still struggle to this day! I've been on my fitness journey seriously for a little over a year now, and I've always put my nutrition on the back burner...no longer!! 

Cleanse

It's time to dig deep, get serious, and take this journey!! For more information, feel free to email me at laurenmchugh14@gmail.com :) I'd love to know your thoughts, questions, etc! You can subscribe to my youtube channel to watch my check ins starting April 1st! 

Detox


Friday, March 20, 2015

21 Day Fix Extreme Progress

21 Day Fix Extreme Transformation

You know, I still get so down on myself every time I take a progress pic, but then I look back at where I started or how much I've progressed. 

It's just insane looking back at the beginning of this year compared to a few weeks ago. After a week of the 21 Day Fix Extreme, I feel SO much stronger. I can lift heavier, do more reps, go longer, and I'm finally seeing my problem areas start to fade! 

My nutrition still is far from perfect (and I'll be doing a 21 day reset in April for that...more to come), but I've realized what my body NEEDS and what it can do without.


I KNOW that dairy, pizza, and cheese will do more harm than good for my body. I KNOW that white carbs will just make me feel and look bloated...but until I dig deep and think about WHY I'm doing this to begin with, those excuses will keep taunting me.

I love food so much. There, I said it! It's been my friend during hardships in college and life and I relied on it's short-term happiness for way too long. Now I really know through trial and error what makes me feel GOOD and vibrant and healthy and HAPPY! I must say it's pretty freeing!

That said, this Flashback Friday goes out to all those awesome people getting started on their fitness journeys who don't have the support they need. I'm here to say you've got this, you are WORTH it, and you're going to look DAMN good this summer!! <3

But if you need that daily accountability, shoot me an email because I'd love to be that constant help :)
Now go get your workout in!

Email me at laurenmchugh14@gmail.com :D

Sunday, March 15, 2015

Black Bean & Sweet Potato Quesadillas

Engine 2 Diet

I never thought a quesadilla without cheese would taste this GOOD!! This is the perfect meal to make  after a hard workout! ;)

The only ingredients you'll need:

*1 medium sweet potato (I prefer purple!)
*1 cup brown rice, cooked (I love Basmati)
*1 can vegetarian refried black beans (no oil added)
*1/2 cup of salsa
*1 can black beans
*Engine 2 Ancient Grain Tortillas
*Diced jalapeƱos, to taste
*Spices: Cumin, Chili Powder, Onion Powder, Cayenne 


Plant Strong

First, wash the sweet potatoes, peel them, and chop them into quarters. Boil water, and put them in the pot for about 10-12 minutes. Drain them, and mash them with a fork. Set aside. During this time you can also make your brown rice and set aside.

Drain the black beans, combine with the refried (I used 1/2 of each can and it was still a ton of food--definitely makes leftovers!). 

Put the mashed sweet potatoes in a mixing bowl with the rice and salsa. Mash them together.

Put the sweet potato mixture in a sauce pan, combine the beans with it. Add the onion powder, cumin, chili powder, and a sprinkle of cayenne. Stir and mix.

Clean Eating

Place a tortilla in a non-stick frying pan on medium heat, and slather it with the bean and potato mixture. Add chopped jalapeƱos for taste. Place another tortilla on top. Use a spatula to push down on the tortillas and cook on each side about 3-4 minutes. 

Cut the "quesadilla" into sections and top with salsa!! 

Vegan Recipe

Enjoy!! :)






Sunday, March 8, 2015

Engine 2 Sweet Potato Lasagna



Engine 2 Lasagna


I'm in Plant Heaven!! I've been wanting to try this 100% plant-based sweet potato lasagna for a while now and I finally got the ingredients to do so! It is from the Engine 2 diet plan, and it's also featured in the Engine 2 Kitchen Rescue film on Netflix :)

I got all the ingredients at Whole Foods, and actually halfed the filling, yet it was still huge!! It would make an amazing family dish, to bring to a party, or just to have for several days without having to cook anymore! It does take quite a while to prep...but it's SO WORTH IT!!

Here's what you need--this is the halfed version (I got all these ingredients for under $30 at Whole Foods, also known as Whole Paycheck, shocking!):

-1 onion, chopped (I used sweet)
-1 small head of garlic (I used minced and a few cloves)
-1 head broccoli, chopped (I chopped them very thinly to make the layers even)
-5-7 baby carrots, chopped (I will probably omit these next time, as they do not cook all the way)
-1 red bell pepper, seeded and chopped
-1/2 can corn, drained
-1 package Silken Lite tofu 
-2 jars Engine 2 approved pasta sauce (available at Whole Foods, I used the red bell pepper-- absolutely delicious by the way, and SO fresh!)
-1 box whole grain lasagna noodles
-1 sweet potato (cooked and mashed, I used a purple one and it was so pretty!)
-3-4 roma tomatoes, thinly sliced
-1 cup raw cashews, ground (you can get these out of the bins at Whole Foods, super cheap!)
-Spices: cayenne, oregano, basil, rosemary (I didn't have Rosemary so I just added more cayenne)

Engine 2 meal

This sauce was OUT of this WORLD! I seriously felt like I was eating tomatoes fresh off the vine. It was so light and you can taste the peppers too--absolutely delicious. These shells are also amazing :)

vegan

How gorgeous are these?! I decided to go with the purple sweet potato and I'm so glad I did! 
So first, I washed, peeled, and chopped the sweet potato and boiled water. I placed the potato in the boiling water for about 10 minutes until it was soft enough to mash.

vegan recipe

It was so soft I just used a fork and mashed it in the strainer--set aside.

meal prep

Now it's time to chop all those veggies!! Once they are all washed and chopped to perfection, get a non-stick pan, and here's the awesome part about Engine 2 . . . instead of saturating the veggies with oil, you don't need anything! Put your burner on high heat, and drop the onions in with the garlic. Cook for about 3-4 minutes, I added some water to steam, but the onions have their own juices. If you like mushrooms, use them because they also have their own liquid to cook in.

veggies

I love that I didn't have to use oil. I feel like I actually TASTED the vegetable so much better this way, plus you're avoiding fat and unnecessary calories.

Remove onions when they soften and put into a big bowl. Next, sautƩ the broccoli and carrots for about 5 minutes. I added cayenne, water, and cooked for longer. Add them to the vegetable bowl, then cook the corn with the peppers just until they begin to soften--add to the veggie bowl.


vegan ingredients


Now it's time to drain the tofu, and put it on paper towels. Break it up with your hands until it looks like feta, and put into the veggie bowl. Since it's Lite, it will be super soft and quick.

Add the spices to the veggie bowl, and mix it up with your hands. It will be very bright and beautiful!

vegan recipe

Now it's time to put together your lasagna!! You've done the most time consuming part, so preheat the oven to 400 and get out a 9-by-13-inch casserole dish. Slather it with a layer of sauce!

Plant powered

This seriously smells SO good! Now add a layer of those whole wheat noodles. Cover them in sauce so they can cook properly in the oven. Spread the veggie mix over the sauced noodles. I used my hands and a spatula to do so.

vegan recipe

Cover with another layer of noodles followed by sauce. Optional: you can add raw spinach over the sauce, followed by the sweet potatoes. I just added the 1 purple sweet potato, but I wish I had two. 

engine 2 recipe

Check out those colors!! Add another layer of sauce, noodles, then sauce again. If you have more veggie topping, put it with the sweet potato layer, that is what I did (and I halved the recipe!)

vegan meals

Now add those thinly sliced Roma Tomatoes on top! Cover the dish with foil, and bake for 45 minutes. 

cruelty free

In the meantime, get out the cashews and put them in your Nutri Bullet, pulse for a few seconds. Sometimes there will be chunks, but it's still good!

dairy substitute

This is what it should look like. I used the smaller cup and the milling blade to make them ground up.

vegan family recipes

After 45 minutes, remove the dish from the oven, take the foil off, and sprinkle the cashews on top of the tomatoes. Return to the oven for another 15 minutes. Let the lasagna sit for another 10 or so minutes before eating. It will look a tad liquidy, but it does solidify and tastes AMAZING!!

vegan recipe

Slice and enjoy!! This is super filling, but awesome news . . . you didn't consume meat, or dairy, or oil, or any animal products! This means you will not feel bloated, you won't feel guilty and overly full, and you have fueled your body properly! :D

Engine 2 Lasagna


I mean look at this beauty! You really are tasting the rainbow here, and not artificially ;)

hearty vegan recipe

NOM!! I hope you enjoyed this :) 














Thursday, March 5, 2015

Insanity Max 30 Results

Insanity Max 30

My Results with the at-home program Insanity Max: 30 were UNREAL!!

Even though I didn't lose a ton of weight, I saw a significant increase in muscle. I have never felt stronger than in this program. 30 minutes with Shaun T and you will be drenched in sweat, but you'll feel like you climbed a mountain!

And believe me when I say... I know that feeling for real because Insanity made me dig deep, and after month one I climbed to the top of Half Dome. Insanity Max: 30 has only 30 minute workouts, 5 days a week, with a 20 minute "recovery" workout on the weekend. 

Insanity Max 30 results

After 1 month (this was end of December to beginning of February), I saw phenomenal progress in my endurance. I almost DOUBLED my Max out time--which is going as hard as you can with proper form until you have to take a break. My legs leaned out, my arms got more toned, my stomach shrank, and I was feeling strong for the second time in my life! The first time was after Insanity :)

insanity max 30 transformation

I was pretty nervous starting this program because I had shin splints for a while and I was worried this would cause a flare up. However, I never had to ice or take Advil for ANY pain. I would modify occasionally, because really...10 minutes of different types of pushups gets a little ridiculous, BUT I never had pain from an injury or any type of setback. I was pleasantly surprised to see that my body adjusted to the intensity.

insanity max 30

I was actually enjoying my daily dose of Shaun T. His motivation is what kept me going! Every single workout had a motivational speech from him talking to his class and he would get you SO pumped up! He is by far the most motivational trainer, and with his confidence, bluntness, and hilarious one-liners, I crushed every workout.

insanity max 30

There is an option to have the modifier on the screen the entire time, and I definitely took advantage of this. I would blast my own playlist, turn Shaun T up so I could hear his constant inspirational messages, and I went for it!! What I loved about these workouts was that there was a cool down that lasted about 2-3 minutes. The stretches were amazing (as shown above) and I like that it was separate from the workout. There was a sense of community when you were getting through the workout, and at the end of a lot of the classes, everyone would do the last few moves together in a circle, and the camera would pan around--you would SEE the sweat, intensity, and struggle that EVERY ONE, no matter their fitness level, was going through.

We were all in it together, and Shaun T's gratitude at the end was really uplifting.

Insanity Max 30 Transformation

Here are my 60 Day Insanity Max: 30 Results :)

My legs have toned up, my stomach has shrunk (I owe this to all the amazing core and cardio work, along with my drastic change in diet--I am now completely plant-based), my arms have toned up, my face as well, and I lost a few inches all over. I lost about 5 pounds, but I gained quite a bit of muscle. Muscle weighs more than fat, and I know how dangerous the scale can be, so I don't look at it very often. I measure my success based on how I FEEL, and I feel incredible :) This program was such a game-changer, and I know I'll definitely be going back to this after I'm done with my next one!




Are you interested in transforming your lifestyle? I'd love to have you join me in my next challenge group! Please fill out the application below and I'll get back to you within 24 hours! <3





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