Friday, June 10, 2016

My Current Vegan Meal Plan & Workout Regimen

Body Transformation


Lately, I’ve been getting a lot of questions pertaining to my vegan meal plan and current workout schedule! I must say, first and foremost, becoming a vegan and learning the importance of whole foods has been one of THE keys to my progress! The second key is the meal plans I’ve been using through the 21 Day Fix and 21 Day Fix Extreme programs.


21 Day Fix Vegan


Why have these programs been so essential? Because both programs come with a unique meal planning system using these color coded portion control containers. Each color stands for a particular food group. The Eating Guide that is included with your program tells you how to use these containers and how much of each container to eat in a day. Basically, you put the food of your choice in a container that corresponds to that color. If it fits…you eat it!

There is so much variety that comes with this meal plan. Calorie counting and food weighing is a thing of the past! ;) Say goodbye to boring meal plans!!! Seriously, there are so many options it doesn’t even feel like I’m eating “clean,” but I damn sure know my body can feel it!



21 day fix vegan meal plan


I don’t have to guess if I’m eating the right food. I simply use my eating guide to see if that food is pre-approved, fill up my container, and I’m good to go!

This way of meal planning is so effective, that newer Beachbody programs are even starting to incorporate it, such as The Master’s Hammer & Chisel!


vegan meal plan


You might be wondering why I mention two different programs: 21 Day Fix and 21 Day Fix Extreme. These are the two staple programs created by master trainer Autumn Calabrese, who first designed meal plans using these portion control containers.



21 day fix and extreme difference


So, what is the difference between 21 Day Fix and 21 Day Fix Extreme?

- 21 Day Fix is designed for people who need nutritional knowledge, and is more for fitness beginners who are looking to lose weight.

- 21 Day Fix Extreme is a graduate program meant for people who are more confident with nutrition, have experience working out, and are really looking to ramp up their results. It involves a lot more weights and high intensity!


Now, let’s dive a little deeper into what exactly these programs entail:



21 Day Fix




What is 21 Day Fix?


It is a 21- Day program using simple portion control and 30-minute workouts that anyone can do! You will see simple, fast weight loss without weighing food or counting calories, carbs, or points.


What makes 21 Day Fix unique?


Unique to 21 Day Fix are the portion-control containers that take all the guesswork out of losing weight. It is the simplest way to control how much you eat, and the 30-minute workouts that anyone can do are game changers! Perfect for a busy lifestyle :)


21 day fix vegan meal prep


Who Should Try the 21 Day Fix Program?


Women who:
- Want to lose weight
- Don't like long workouts
- Have tried and failed at complicated diet plans
- Don't want an extreme fitness program
- Are new to fitness, clean eating, and weight loss
- Enjoy balance (wine and chocolate are meal plan approved ;)





21 Day Fix


What's included in 21 Day Fix Challenge Bundle?
- 7 color-coded portion-control containers
- Shakeology shaker cup
- 6 easy-to-follow 30-minute workouts
- 21 Day Fix Start Here quickstart guide and workout calendar
- 21 Day Fix Eating Plan that shows you exactly what to do
- 3 Day Quick Fix Guide, Autumn's secret weapon for fast results
- Dirty 30 bonus workout

- 30 Meals of superfood nutrition (my secret weapon aka Shakeology)
- Free 30 Day Trial to Beachbody on Demand so you can stream your workouts from anywhere, have access to meal plans, and thousands of dollars’ worth of older programs!


Vegan Shakeology


What Equipment Do I need?

You will need dumbbells or a resistance band because both are used in some workouts. A yoga mat is also helpful to have, but not required.



What do the workouts involve?

21 Day Fix takes all of the guesswork out of working out. You know which workout to do each day and can be confident you're working your whole body efficiently in just 30 minutes a day. The workouts involve variety so you don't get bored! They are just 30 minutes, and there's a modifier in every workout to show you how to take down the intensity while still getting awesome results. There is a 7-day-a-week schedule to give you the best results in just 21 days. Each day of the week is a different workout, all perfectly designed to avoid overtraining and keep you injury-free!


21 Day Fix Extreme

What is 21 Day Fix Extreme?
   
 
21 Day Fix Extreme is a very similar 21-day program that features simple portion control, clean eating, and extreme 30-minute workouts. The meal plan is simple and effective, yet stricter than the original. You use the same portion control containers to put together a meal plan targeted for your body type. The portion-control containers take all the guesswork out of how much you should eat. The Eating Plan will tell you exactly what to eat and when, helping you eat cleaner than ever! This program also comes with a Bikini Competition meal plan to really zero in your meal plan!


What makes 21 Day Fix Extreme Unique?


21 Day Fix Extreme is unique in the fact that no other program has you eating this well and working this hard. The 30-minute workouts are extreme, and perfect for those who have a little more experience with working out. For your nutrition, you'll not only be practicing portion control, you'll be eating ONLY clean foods. No treats. No cheats. No excuses.



21 day fix extreme vegan meal plan



Who Should Try the 21 Day Fix Extreme?


Women who:
- Want a challenge in their workouts!
- Don't enjoy super long workouts, or have tried and failed at longer, more complicated meal plans
- Are serious about their workouts/nutrition
- Need a push to achieve amazing results
- Don't have much weight to lose, but more so want to get toned and have defined abs.
- Don't want to count calories, weigh their food, or follow complicated recipes.
- 21 Day Fix graduates who want to take their workouts to the next level
- Graduates from other programs who want to get in the best shape of their lives and stay that way.






21 Day Fix Extreme


What's included in the 21 Day Fix Extreme Challenge Pack?

- 7 color-coded portion-control containers
- 25-oz Shakeology shaker cup.
- 6 high-intensity 30-minute workouts.
- Start Here guide, featuring quick start guide and workout calendar.
- 21 Day Fix EXTREME Eating Plan.
- Countdown to Competition: Autumn's own competition nutrition plan for getting stage-ready and ripped in 21 days.
- 1 Bonus workout: Dirty 30 Extreme.
- 30 Day Supply of Shakeology
- Free 30 Day Trial to Beachbody on Demand so you can stream your workouts from anywhere, have access to meal plans, and thousands of dollars’ worth of older programs!


What Equipment Do I Need?

You will need dumbbells and a 15 pound resistance band because both are used in some workouts. A yoga mat is super helpful too!

What do the Extreme Workouts involve?

They combine weight lifting, resistance training, and explosive power moves that target every muscle in the bod to help you get toned in a short amount of time. There are seven workouts; one for every day of the week so your mind never gets bored and your body never adapts
.

Vegan Boot Camp

As I previously mentioned, a key to my success has been going vegan, but I have to admit it wasn’t easy at first! While the 21 Day Fix and 21 Day Fix Extreme are two of the most popular Beachbody programs, there isn’t that much support for vegans who want to use these programs also.



That’s why I created my brand new Vegan Girl Bootcamp! My Vegan Girl Bootcamp is for current vegans or transitioning vegans who want to learn how to meal prep, love sharing vegan recipes, want a safe space to ask questions about veganism, and would like to learn about portion control in a NON JUDGMENTAL environment!!

I have put my heart and soul into creating this accountability group for all my vegan friends! If you are a current vegan or transitioning into being full-time vegan and would like to join this loving community of fit girls who are on their journey using the 21 Day Fix or 21 Day Fix Extreme with color coded portion control containers, then I would like to invite you to fill out the application below for my Vegan Girl Bootcamp!



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Wednesday, June 8, 2016

Refreshing Vegan Strawberry Banana Smoothie Bowl

Vegan Smoothie Bowl


Okay, ya'll know how much I LOVE a smoothie... AND a smoothie bowl! 
I love trying out new recipes for smoothie bowls. They are super easy to make and are the perfect breakfast for someone who doesn't have a lot of time in the morning. Fit Moms, Students...this is definitely for you! 

What You Need:
- 1 Frozen Banana (broken in half is easiest to blend)
- 1 Cup or more frozen spinach
- 1 Cup Almond Coconut Milk Blend 
- 1 Scoop Vegan Strawberry Shakeology
- Handful of Ice
- 1/2 Cup Raspberries


1. Using a blender (I use Nutri Bullet) combine all ingredients except for raspberries, and blend!
2. Put raspberries on top and enjoy! 

This is also delicious with granola and shredded coconut but I'm out at the moment! 

What do you put in your smoothies?? I'm looking to change it up a bit!! 

Monday, June 6, 2016

Easy Vegan Comfort Food: Creamy Vegetable Curry

creamy vegetable curry



There’s nothing like comfort food, am I right or am I right? Being vegetarian for 12 years, and now full vegan for almost a year, I can say I didn’t always find my “comfort” food in the right places. It has definitely taken me a while to see the value in whole foods, and really grow to love them.

Now, comfort food to me consists of a heavy plate of vegetables, some tofu, and a heaping tablespoon of nutritional yeast when I can fit it in ;)

Comfort food is also this creamy vegetable curry that I tried from my “Oh She Glows” Vegan Cookbook. It’s an easy vegan recipe that tastes so delicious you won’t even know that it’s good for you too!

I even added tofu and Indian Basmati Brown Rice to kick it up a notch!

What You Need:
-        ½ cup raw cashews, soaked
-        1 tablespoon coconut oil
-        1 small onion diced
-        3 cloves garlic, minced
-        1 medium sweet potato, peeled and diced
-        2 medium carrots, diced
-        1 red bell pepper, chopped
-        1 large tomato, seeded and chopped
-        2 tablespoons mild yellow curry powder or to taste
-        1 cup peas
-        Basmati rice for serving

easy vegan recipe


1.      Soak cashews in a bowl filled with water--it should cover the cashews. Let sit for at least 20 minutes.
2.      In a blender, combine the soaked cashews with ¾ cups of water. Blend until smooth and creamy, set aside

simple vegan recipe



3.      Drain and cube firm tofu. Click here for instructions.

Easy Vegan Dinner


4.      Heat oil on medium-high heat, and add in tofu. Brown on all sides.

Vegan Feminist

5.      In a large skillet, heat oil over medium heat. Add onion and garlic and sauté for 5 minutes or until onion is translucent. Stir in potatoes, carrots, bell pepper, tomato, curry powder and salt to taste. Continue Sautéing for 5 more minutes.

Being Vegan

6.      Stir in cashew cream and peas. Reduce the heat to medium-low.

Vegan Recipe

7. Add in Tofu

best vegan recipe


8.      Simmer, covered, and over medium heat for about 20 minutes or until potatoes are fork-tender. Stir every 5 minutes throughout the cooking process. If the mixture starts to dry out, reduce the heat and add a splash of water and stir to combine.

best vegan dinner

9.      Serve the curry over a bed of Basmati rice – cook according to package directions. 


This was such a simple vegan recipe to make, and it definitely makes more than one serving which is great for meal prep! I love trying new recipes, and turning classic omnivore recipes into a vegan option! If there is something you’d like me to try for you, let me know! :)

Sunday, June 5, 2016

You Are What you Say you Are



Vegan Feminist


Have you ever heard the quote, "Whether you believe you can or you can't, you are right?"
That's because you are what YOU say you are. 

For real though. You are made up of what you constantly do, think, say, and act.
You are in control of what goes into your mind. Take out the tv, replace it with a motivational podcast, or a personal growth book. 
Instead of the radio, listen to an audio book on your mindset. 
Say affirmations every single morning after doing a 3 min guided meditation. 
Your mindset is everything!! That is A HUGE part of taking care of your health and overall well-being. The power of a morning ritual is REAL, and if you click here I will give you a step by step guide on how to get a morning ritual started. :)

You are what you repeatedly do. 
Shut off the depressing news--turn on the positive vibes.
 I cannot even begin to tell you how much this has affected every aspect of my life.
You don't have to do it alone. Send an email to LaurenMchugh14@gmail.com if you need help getting in control of positive thinking! I didn't do it alone, and I am here to guide you too!

<3
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