Shrimp over Zucchini Noodles

This meal was super easy to make!! 

Ingredients

1 lb of Shrimp (raw or steamed in the store)
2 cups Spinach
1 Zucchini
1 container of cherry tomatoes 
Garlic (minced)
1/4 onion



21 Day Fix Friends - you can measure before you cook this with you containers so you know how many greens and reds you are using!  

I started by pealing the shrimp then I steamed them in a pot for about 5-10 minutes.  While the shrimp was steaming I added olive oil, about 1-2 teaspoons of garlic (you can add as much or little as you would like), and the container of cherry tomatoes to the pan.  I chopped about 1/4 of a yellow onion and added that to the pan.  I let that heat for a little bit.  

During this time I sliced my zucchini in half.  Then I used my Spiralizer to make noodles with the zucchini.  You are going to want to cut the noodles with scissors or tear them apart because they are REALLY long! 

Then I took a potato smasher and smashed the tomatoes in the pan. After I did that I added the spinach to the pan and let the spinach wilt a little bit.  Once it started to wilt I added the shrimp to the pan.  Then I added the zucchini noodles.  Stir occasionally until the noodles are cooked.  Add pepper / salt as you see fit. 

I'm thinking next time I will add some basil.  Also, when I made the recipe before I bought the shrimp that was already steamed at the store and it had a LOT more flavor.  So think about that when you are making this.  When I make this again I will purchase the already steamed shrimp! 

If you want more fitness or nutrition tips you can follow me on instagram: a_franchise or email me at ashleyfrancisfitness@gmail.com

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21 Day Fix Extreme Results

That's a wrap folks! Well at least for the first round of the 21 Day Fix Extreme. I started the second round today.  No breaks between rounds.  This is a lifestyle not a diet. 

Let me break it down for you:
Monday: Plyo Fix Extreme
Tuesday: Upper Fix Extreme
Wednesday: Pilates Fix Extreme
Thursday: Lower Fix Extreme
Friday: Cardio Fix Extreme
Saturday: Dirty 30 Extreme
Sunday: Yoga Extreme

If you have never done a workout with Autumn, then you don't know that she LOVES leg day.  She has snuck leg exercises into all her workouts.  That's right, even upper fix there is a sumo squat hold with a bicep curl!

If you have completed the regular 21 Day Fix, these workouts are similar that you do them once and then you repeat them in rounds.  However, they are not all 1 minute and there are more explosive movements.  Also, you do not get as long of a rest time between each exercise. 

Autumn really stepped her game up on this one.  She has a lot of moves that really tone your arms and legs.  I am going to incorporate her ab workout this round. So once I finish round two I will be sure to share.   All of these workouts involve multiple muscle groups and involves weights.  Additionally, Autumn has added a resistance band to her workouts.  The band is used in upper fix extreme, lower fix extreme, and through the entire pilates fix extreme workout. 

Pilates Fix Extreme with a band.  The first time I did this I wanted to give up, throw the stupid band out the window! I think I spent half the time figuring out how to get in the right position without losing the band.  By the third time, I was starting to master the workout.  I could quickly switch from my back with the band, to all fours, then to my stomach without losing the band from around my feet! 

Throughout all of these workouts there is a time when I say, UGH REALLY AUTUMN YOU WANT ME TO DO THAT! But, I push through.  

My results: 
Weight: -6 lbs
Chest: -1 inch
Waist: -1.5 inches
Hips: -.5 inches 
Calves: -.5 inches 
Thighs: same
Triceps: same

The nutrition guide is what really helped give me the results.  I have not been very good with sticking to a meal plan.  I usually give in to the temptations especially carbs.  This time I stuck to the meal plan, and have 3 cheat meals.  The first Saturday was Valentines day.  I saved my fruit for dessert and we had chocolate covered strawberries.  The following Friday, I really really really wanted Ice Cream. I shared some with Mark.  Then week three on Friday we went to dinner with another couple and I had wine and mashed potatoes.  I also might have had one or two extra teaspoons of peanut butter here and there.  I have a peanut butter problem.  I am already planned for this next week!

I followed the countdown to competition plan.  This means that on certain days I don't get to have certain things.  This was really hard for me at first, but why not go all in when you are going to stick to the nutrition (minus my few cheats).  For my weight I had to have 6 servings of protein, 1 carb serving, 3 vegetable servings, and 3 teaspoons of oil.  I followed this for 2 days then went back to the Extreme eating guide which allows fruit, healthy fats, and extra carbs.  At first I had a really hard time with this because...

a. I love cheese 

b. I love fruit 

c. It was a lot of food to eat in one day

Seriously though I was never hungry on this plan.  Sometimes I had a hard time eating all the protein servings. 

The nutrition guide is on point.  It lists all the foods you can have.  The program comes with different containers that you portion your food with.  No more counting calories! If it fits in the container and is on the list you are good to go!  Also, in this nutrition guide there are new recipes! I haven't made any of them yet because I wasn't sure how to fit them all in with the countdown to competition eating plan, but when I am back to the Extreme eating plan I will be making some!! 

I can't wait to see what round 2 has in store for me :) 

If this is something you would be interested in trying - or the 21 Day Fix (not extreme), please feel free to email me at ashleyfrancisfitness@gmail.com


        

Insanity Max 30 Results

What is Insanity Max 30? 

It's a mix of cardio and strength.  Shaun T love's his cardio moves and getting your heart rate up, but during these workouts you use our body weight to build your strength.  I thought I was strong before doing this workout, but the Tabata style workouts really help you tone your muscles and made me so much stronger.  It's crazy what you can do with just your body to build strength. 

The eating on this program is clean eating using portion controlled containers!  It's similar to the 21 Day Fix eating plan, which is AWESOME! It simplifies the nutrition so you aren't guessing what you should be eating and how much you should be eating.  The only thing is that you have to purchase the portion containers separate from the program.  Honestly, this system is the only way I would see any success.  I didn't know anything about portion control or clean eating before starting the 21 Day Fix and Insanity Max 30 really helps educate you the same way!  Also, it comes with a guide for when you are out and on the go what are some healthier options to get!

I was really nervous going in to this program, because I've heard so much about Insanity! I started this program in December before Christmas.  Honestly, I don't think I would have been able to keep the holiday pounds off if I wasn't doing this program.  Also, my accountability group really helped me stay on track with my workouts.  I was in a group where people were sharing there sweatie selfies, meals, struggles, and success.  

Before doing this program I didn't think I could really do a lot of pushups, or my mind would win when I was doing them.  I did so many different types of pushups in this program.  By the end I was even able to do a plyometric pushup! Holy cow.  That is what being consistnet allows you to accomplish.  

I did not do very well with my nutrition.  That is my biggest weakness.  I always give in to temptations, mainly carbs and sweets.  Also, cheese. I love all the foods that I have to eat in moderation.  

Overall I lost 4 lbs, 2 inches from my hips, 2 inches from each thigh, 1/2 an inch from my waist, gained an inch on my chest, and my triceps and calves stayed the same.  I'm not surprised because my calves were pretty toned and basically all muscle before starting.  I will say that they are more toned after this program.  I am really excited that I lost 2 inches from my thighs and hips! It's so great to look at my thighs and feel like they are more defined.  It's been a place that is hard for me to lose any inches! 

Would I recommend this program?

Absolutely.  It was great.  I feel like it was not only a test for my body, but also my mind.  It was a fight everyday when doing my workout to keep going and pushing.  I honestly think that I will complete this program again.  Also, for people who are getting back in shape and are scared of this program, the modifier is totally doable and you can play the modified track and it's a split screen with her/him on the screen the whole time! It's so awesome.  

What's next?  21 Day Fix Extreme - I'm currently on week 2 and I'm loving it... stay tuned for my review :) Not too late to join me, I'll be doing Round 2 starting March 2nd!!!! 

Email me at ashleyfrancisfitness@gmail.com  let me hold you accountable!

28 tomorrow

My Last Day of 27... 

Tomorrow I turn 28, I can't believe it's been 10 year since I graduated high school, 6 years since I graduated college.  Someday's I wish I could go back 17, when I was in high school playing sports, Mom and Dad paid for everything (minus gas and some clothes).  However, I am very thankful for everything that has happened this past year. 

My year in a nut shell.  I started the 21 Day Fix in March and fell in love with Beachbody programs.  This has changed my entire life.  I am not only exercising everyday, but I am eating completely different and drinking Shakeology everyday.

After months of putting off going to the doctor for my hip, I finally went and was sent to PT for what they think is a torn labrum.  During this time I had to stop running and never really got back into it.  Don't get me wrong I have gone for runs since then, but I lost a lot of motivation.  It also causes my hip to be pretty tight and for my back to hurt.  I've found that the exercises in the video strengthen the muscles around my hip.  I really did like going to PT and miss going.  Plus, my physical therapist Patrice was awesome and I enjoyed spending time with her each week! 

In July, Mark and I bought a house! So, in 2014 I officially became a home owner! This was a very exciting and stressful thing.  Mark was working at a government site and we could only talk during the day when he would call me from a secure line.  This made it extra stressful during the negotiation period.   I officially have a new permanent address.  We finally got a table for our kitchen the day after Christmas! I use it everyday now :) In January we bought a couch for our family room, so now it's time to decorate / paint.  I plan to paint the family room the day after my birthday.  I'm super excited.  We also got a dinning room table from Marks grandma, so I'm excited to start putting the dining room together as well.  I'm sure Mark is happy that he can start putting his "Man Cave" together.  Aka my workout area!  I can't wait for it to get nice again so we can explore the area around.  We were going on walks around the lake on Saturday/Sunday mornings and it was so beautiful.

After we bought our house in July, I started doing T25 and joined a Beachbody FB Challenge group.  This was the best decision, I have met so many amazing people who not only inspire me, but support and hold me accountable everyday.  Plus I love T25 AND I love Shaun T! After getting T25 I became a Beachbody Coach purely for the discount.  After a month or so I decided that it was something I would like to actively do.  I have really enjoyed helping other people.  It's something I was missing my job. It's so rewarding when people thank you, and tell you how you have helped them, and tell you there results. It's so great to pay it forward. 

First Super Saturday with my FitFam

Vegas Vacation

In October, we went to Las Vegas for vacation.  It was so much fun being able to just relax and have a good time. This was Mark's first time to go to Vegas.  The best story was: we went to Old Vegas and Mark was playing a machine.  He called me frantically and told me to come over really quickly.  So I went over and he told me he won! So, I congratulated him and told him that's awesome $400!! He said WHAT? I said 40,000 pennies! You won $400.  He goes oh, I thought I won $40,000. That is still a joke to this day. 

In December this year I started doing Insanity Max 30, so through the Holidays when everyone was gaining weight, I lost a pound and 4 inches.  I am just about to finish up month two of the program and can't wait to see my results.  This program was a big game changer for me.  It taught me to push past my limits and keep moving.  I will do my measurements on Feb 8th... 2 days after I turn 28.  I'm excited that this program ends the day after my birthday.  I can start a whole new year of my life with a whole new program. It's kind of like finishing one chapter of my life to start a new one.  

In case you all were wondering what my birthday present from Mark is this year, well it's our couch! I'm very excited to get it.  Also, he bought me an Orioles sweatshirt in January and gave it to me the day he got it.  He can't keep secrets!

First workout program for 28 is the 21 Day Fix Extreme!  I love Autumn.  Happy Birthday to me!!!!

Preview of what's to come 21 Day Fix Extreme

I can't wait to see what 28 and 2015 have in store for me! 

If you're interested in joining me on my health and nutrition journey my email is ashleyfrancisfitness@gmail.com or friend me at facebook.com/afrancis3

QUINOA + OATMEAL + BANANA + APPLE BREAKFAST TREAT

I've been searching for a good recipe on Pinterest for breakfasts! Something easy and on the go!  This turned out really well and I recommend making it.  You can eat it in the car or at your desk.  

ALSO - I thought that these were going to be sweeter than they are, so don't be surprised when you bite into one :)

What you need: 

• ½ cup applesauce
• 3 mashed bananas
• 1 banana for slicing
• 1 cup cooked quinoa (about ½ cup dry)
• 2 ½ cups old-fashioned oats
• ½ cup almond milk
• ¼ cup honey
• 1 tsp vanilla extract
• 1 tsp cinnamon - recommend using more
• 1 apple, peeled and chopped - I kept the peel on turned out great

How to make them:

1. Preheat oven to 375 degrees. Lightly grease a muffin tin (I used a cooking spray made with olive oil)
2. Cook the quinoa by following the instructions on the package.  I used 1/2 cup of Quinoa and 1 cup of water.
3. Mix applesauce, mashed banana, almond milk, honey and vanilla in a bowl.
4. Mix dry ingredients (quinoa, oats, cinnamon) into the combined wet ingredients.
5. Chop up an apple. Mix the apple chunks into the bowl.
6. Fill each of the muffin cups to the top with the quinoa mixture. Add a banana slice or two to the top of each (optional)
7. Bake for 20-25 minutes.
8. Let cool for 5 minutes, then enjoy one warm! 

Horrible Eating... Christmas Cheer

The holidays are really tough time for me.  I feel like I've been in a funk since Thanksgiving.  I find it so easy to just give up on my clean eating and head out to lunch.  Since I don't do it that often, I find myself ordering the worst thing for me.  It would be just as easy to order a salad.  Today for example, I ordered a cheesesteak with french fries.  WHY!? Because it's like oh it's the holidays, why not, you already worked out today!  I am really hoping that I get out of this funk.  I am good at dinner time.  I cook dinner at home and eat things there.  I think I just want to get out of the office at lunch.  Last week I was good and I ate my lunch in my car. 

I also feel like i'm in a funk for lunch ideas.  I'm tired of eating a salad or veggies with turkey and hummus.  I want something that is fun!  If you have any suggestions on lunch ideas that aren't just veggies and meat please comment!! 

In other news! One girl that I coach has now lost 20 lbs! I'm so excited for her and glad that I could be apart of her journey!! I love being a Beachbody Coach and being able to help othes achieve there goals! <3

Thank goodness it's almost Christmas.  I am super excited to exchange gifts and spend time with my family.  I am especially happy to have some time off from work.  I have been so tired for the past couple weeks.  I really want to be able to spend some time relaxing and vegging out in bed watching awful tv and movies!  Vacations shouldn't just be for the summer 8-)

The Insanity Max 30 is getting easier.  Friday Fight was tough!! You don't get as many breaks as the other workouts.  I improved my time today on the Cardio by 27 seconds.  Any improvement is great in my books! I liked the Pulse workout.  You would stretch and then work the muscles as well.  I sometimes feel in the workouts that I just lose my motivation, but I keep pushing because I want to beat my time.  I think I'm in a winter funk! Today was a lot better than last week.  During the workout I didn't find myself complaining and moaning and groaning! Maybe I just needed to get accustomed to the new workout!

MY BEACHBODY SITE

Insanity Max :30... WHAT IS IT!

ARE YOU READY TO MAX OUT WITH ME? 
MY COACH SITE
ashleyfrancisfitness@gmail.com

This week I started Insanity Max 30.  I'm not going to lie it's literally kicking my butt!! Let's just say yesterday I used shampoo twice and Monday I forgot conditioner.  That's real life.  So, what is this program that has me so discombobulated you ask?

Insanity Max 30 has 12 workouts in 10 DVD's. The workouts are a mixture of Cardio (duh it's Shaun T) and Tabata style strength routines.  These routines will lose weight and tone up!  OH! The great thing with these DVD's, unlike many of the other programs you can use the modifier track.  This means you can have the modifier on the screen the whole time.  Yes, the non modified version is up too!! But, it's awesome because when you feel like you need a break or you need to modify it's available for you.  I have been using this feature and love it!

What is Tabata?!?! I didn't know until I started this program, so don't feel silly if you don't know either.  I'll tell you what it is... it's a killer.  Ok, really it's you workout hard for 20 seconds and then you rest for 10 seconds.  In Insanity Max 30 you do three rounds... yes you heard me three.  I think Shaun T wanted my arms to fall off or something with the push ups.  Although, you have to love him because his arm workouts in this program are hitting all my "trouble areas" or what I like to call my BAT WINGS.  

What is the idea behind this program and why do I keep seeing #IMAXEDOUT?  I have the answer to this for you.  The idea is to push as hard and as long as you can before you lose your form, need a break, need to modify.  When you do the program again you see if you can beet your max out time and improve!  So, if you are competitive this is the program for you!

Day 1: Was Cardio and I Maxed Out at  8:09.  When I graduated from High School I never thought I would have to do suicides again.  WRONG.  This program has you do suicide BURPEES. Thank goodness my high school field hockey coach did not know anything about this.  They are mini suicides.  You take 4 steps, set up, burpee, get up 4 steps, set up, burpee! Talk about intense.  When I was doing this Shuan T said you're going to want to quit and boy was he right.  But he really inspires you to keep on pushing.  You do about 5 minutes of exercises. You repeat the rounds 3 times.  Then you get a 30 second water break. Which is needed, but don't worry Shaun T is sure to let you know this isn't a coffee break and you have to get right back into it!

Day 2: Tabata Power I maxed out at 6:17.  This workout really works on building your muscles.  It's all a blur (because you work so hard), but the things I do remember are the pushups and the triceps dips!  I know I maxed out before that and I think it was lunge punches --- yes it is exactly how it sounds but jump from lunge to lunge.  Modifying is perfect too! 

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Day 3: AKA TODAY! Sweat.  The name doesn't lie. Yes, I was sweating up a storm. This is a mix between cardio and toning/strength. I maxed out at 9:27 doing squat lunges. My legs were BURNING! I was so exhausted after this 30 minutes.  I seriously wanted to stop while doing it, but then when you are like "ok I seriously can't do anymore" Shaun T is like I know you want to stop but you need to dig deeper and then you feel bad.  Or he says he is tired and he is going to write his name on the board (aka max out) and take breather for a second so you think ok just take breather and get back in! 

NUTRITION! NUTRITION! NUTRITION! NUTRITION! 

Nutrition is KEY! It's not all about working out. Which, I'm great at and the nutrition part is the killer.  This program is awesome.  Much like the 21 Day Fix (for those Autumn Fans out there) this program is based on portion control!  The containers are sold separately from the program. However, Shaun T tells you the correct size (ie. 1/2 cup, 1 cup, 3/4 cup....).  You base your meal planning for the week based of the portions you can have of each type of food: protein, veggies, fruit, carbs, fat, seeds/nuts.  This is a simplified way to make sure you are eating properly! 

The nutrition guide comes with a long list for each category of food.  This makes meal planning that much easier.  NUTRITION SIMPLIFIED. This is so much different from other programs that tell you some recipes and you should limit this food or eat more of that food.  When you read those programs you think... Wait, what am I doing??? This makes it easy.  I promise you it is easy to do.  Do you want to know the secret to success?? MEAL PLAN. It's a pain in the butt. I know. Believe me.  But if you do meal plan you stay on track and don't buy excess food!! 

ARE YOU NEW TO BEACHBODY???

Portion control containers is where it is at! It makes eating right EASY! Your diet is based on NORMAL food -listed in a book (21 Day Fix and Insanity Max 30), but mostly unprocessed foods.  However, both of these programs let you have chocolate and wine! Yes, you're eyes are working properly.  You can have wine and chocolate, BUT in moderation.  It's awesome knowing I don't have to count calories and that I know I need to have more fruit or carbs or veggies in a day. These programs seriously change your relationship with food - that coming from a food lover!

MY COACH SITE