What's the difference between P90X, Body Beast and Chalean Extreme?

I've been getting a TON of questions about the difference between P90X, Body Beast and Chalean Extreme. Since I've done all 3, I thought I'd break it down for you =)

Duration of the Programs

• P90X is 13 weeks long
• Body Beast is 12 weeks 
• CLX is 12 weeks long.  With CLX, you have the option to do an additional month or more of the lean for life phase, which incorporates workouts mixed up from all the phases!

Trainers – they are ALL amazing, inspirational, and motivational!

• P90X – Tony Horton, a male trainer also created Power 90 and Power Half Hour.  He is hilarious and makes the workouts entertaining with his little one liners!  Very motivational and pushes you to your max!
• Body Beast- Sagi Kalev has been a bodybuilder since he was 16. He credits a 4-year tour of duty in the Israeli army with teaching him the discipline, focus, determination, and respect he brings to his bodybuilding training. He pursued a fitness modeling and acting career & has won two "Mr. Israel" titles. While he teases the other guys during the workout, he's very supportive and with you all the way. Sometimes he's unintentionally funny which is super endearing.
• CLX – Chalene Johnson, a female trainer, she is AMAZING! She is one of those people with  unlimited energy and spirit! She's got a ton of other programs like Turbo Jam, Turbo Kick and Turbo Fire.

P90X Results

Concept – P90X and Chalean Extreme both use the concepts of muscle failure and muscle confusion. Body Beast uses Dynamic Set Training. 

• Muscle confusion – you’re mixing up your workouts every few weeks to a month so that your muscles don’t get used to the same workouts.  It’s great, plus, you don’t get bored with the same old workouts over and over again!
• Muscle failure – you are working so hard and pushing your muscles to the max during these workouts, lifting heavy at low reps.  You want your muscles to fail by the 8th-12th rep so that they then build themselves up stronger to do more the next time you work them.
• Dynamic Set Training is a specific sequence of sets and reps which maximizes the muscle’s time under tension with the goal to exhaust the muscle and to recruit more muscle fiber. Dynamic Set Training is also designed to help enhance your body’s own testosterone production. Testosterone is the primary hormone responsible for developing muscle mass. The more testosterone the body makes, the faster it grows. 

Schedule

• Both P90X & Chalean Extreme have 3 days of resistance training, and 2 days of cardio.
• P90X though, includes a 6th day of yoga.
• Body Beast is divided into 3 Blocks
• Block 1: Build (3 weeks, 6 days, 1 day off) – a strong foundation is built, physically and nutritionally
• Block 2: Bulk (6 weeks, 6 days, 1 day off) – your size begins to show, your body is growing
• Block 3: Beast (3 weeks, 6 days, 1 day off) – cutting up, getting chiseled up, getting ready for competition

Body Beast Results

Phases

• All have 3 phases that last 1 month each.  In all 3 phases, both P90X & CLX use the same cardio workouts, it’s just the resistance workouts that change up.
• P90X – phase 1 and 2 use the same leg/back workout, but the other 2 days of resistance have different workouts in each phase.  In the 3rd phase, you basically alternate weeks – workouts from phase 1 in the first week, then from phase 2 in the second, and so on for 4 weeks.  P90X also has a recovery week in weeks 4, 8, and 13.  Recovery is yoga and a core workout and some kickboxing – it’s not recovery in the sense you would think though!!
• CLX – has 3 phases, burn, push and lean.  Each month incorporates totally different resistance workouts than the other phases.
• Body Beast is divided into 3 Blocks
• Block 1: Build (3 weeks, 6 days, 1 day off) – a strong foundation is built, physically and nutritionally
• Block 2: Bulk (6 weeks, 6 days, 1 day off) – your size begins to show, your body is growing
• Block 3: Beast (3 weeks, 6 days, 1 day off) – cutting up, getting chiseled up, getting ready for competition

Resistance Workouts

• P90X’s are 1 hour long each.  There are a lot of pushups, pullups and chinups.  You typically work one muscle group at a time.
• CLX’s range from 30-45 minutes, push being the shortest, then burn, then lean.  In burn & lean, you’re working more than one muscle group at a time.  For example, you might do bicep curls while doing a lunge.  In Push, you’re only working one group at a time.  And CLX resistance workouts have breakdown sets.  These breakdown sets are 3 reps you do after you’ve done the move to really break down the muscle and build it back up with lean muscle.  TOUGH!  You do pushups, but no pullups, and there are not nearly as many pushups as you have in P90X.  But her’s are super effective still!
• Body Beast workouts are 30-50 minutes long. You focus on one body part at a time.

P90X Results

Cardios

• P90X – They’re an hour long.  Cardio X is exactly that, an extreme cardio workout.  Plyo X is jump training and intervals and drills…all moves can be modified if jumping ain’t your thing!  Kenpo X is an hour long of martial arts/kickboxing type moves.  Great stress reliever!
• CLX – Burn Intervals is a 45 minute workout.  Alternates between cardio/plyo drills and light weight/high rep strength moves.  Burn it off is a 30 minute w/o with short bursts of cardio/plyo drills.    (CLX does have an upgrade package that would give you a few more cardios like these so you can mix it up)
• Body Beast-  A highly new-school performance-oriented cardio workout to not only help cut you up, but to increase your ability to get bigger. I was shocked at how intense this 30 min workout was! You use lighter weights all throughout the workout, but don't be fooled...it's a beast!

Yoga vs Recharge

• Yoga is the P90X workout, it’s 1 1/2 hours.  It’s tough, but a great workout!  Everyone hates it at first, but give it a chance!  It’s 1 day a week.  It incorporates some ab moves too.
• Recharge is CLX – it’s 20 minutes long and it’s yoga moves, but more of a stretch workout.  You do this on the same day as Burn it off.

Body Beast Results 

Ab Workouts

• P90X – AB RIPPER X baby!  This is a 16 minute long crazy ab workout!  It’s tough, but it WORKS like no other ab workout I’ve ever done!
• CLX – comes with 2 ab workouts.  1 is 10 minutes long, the other is 15.  The longer one is a little harder!  (Upgrade package comes with 1-2 more ab workouts – 1 is using the stability ball!)
• Beast Abs-  11 minutes long! Ab work is here for more than looks. A strong core helps you lift heavier weight safely and helps you improve your posture. You end the workout by spelling B-E-A-S-T with your legs lol 

Equipment

• For all programs, you’ll need a range of weights.  I personally have the bowflex select tech weights and LOVE them!  You can also use resistance bands in P90X or Chalene.
• P90X – you’ll need a chinup bar, or a resistance band that you can use to modify chinups.  You also may want pushup stands so that your wrists don’t both you during pushups, you don’t need them though.
• Body Beast- you will want to invest in a bench or stability ball, chin up bar. Check out this post for the equipment
• I recommend getting the Chin Up Assist and Workout Gloves

I can’t say any is better than the other!  They all work and I have the results to prove it! I'm only 4 weeks into Body Beast but already seeing improvements.

  CLX may be a little less intimidating for someone just starting out because the workouts aren’t quite as long.  And for a lot of people just starting, the hour or more can be too much.  All programs have modifiers, so that is not an issue. 
P90X has different schedules you can follow – the lean schedule is a bit more cardio focused and may be better for people just starting out, while classic schedule incorporates all resistance workouts.  You’ll see results with either P90X schedule though.  

Look at your goals...

Body Beast is aimed at muscle gain- pure bodybuilding. You do Dynamic set training to get big.
P90x is designed for overall fitness- allows you to improve your strength, endurance, power, mobility, cardiovascular, health, and achieve muscle growth. The goal is function fitness: to be able to move better and become more athletic. 

For guys I think P90X reminds of me of Brad Pitt in Fit Club and Body Beast would be like Thor lol

For girls...Im almost one month in. The scale hasn't budged but Im def a lot stronger. Im in the bulk phase now and I saw a couple girls say their quads are getting bigger. You do a build phase, build phase, then the last 30 days you get lean and cut. 

Chalean Extreme Results

I LOVVEEE Chalean Extreme- that use advanced circuit training-combining upper body/lower body/ and core moves to help you build lean muscle. it also has 3 phases burn/push/lean. Love love love this workout- she pushes you to lift heavier. the focus isn't on getting big- it's all about getting lean tight toned sexy muscle

Whatever your goal, take the leap of faith and GO FOR IT! It'll change your body...and change your life =) 

 

And the newest addition to the Beachbody Family:

Workout Motivation

A while ago I saw this little motivational poster, "Do not reward yourself with food, you are not a dog"

If you're guilty of this, **raise your hand** ok everyone's hand should be up. Think about it- our entire lives, we are conditioned with food. Everyone wants to earn some of "the good stuff"  

Every classroom I was in growing up had a bowl of candy that was passed out as a treat. Moms pacify their babies with cookies. Halloween is a gluttonous child's dream.

My whole life I have battled with this- when is it okay to give in to those cravings? 

Over the past year and a half, I've learned to work around this and reward myself with things that push me CLOSER to my goals instead of further away. And when I DO indulge, guess what? I don't feel guilty! .

You know what's EVEN BETTER than indulging in unhealthy snacks....finding alternative ways to make the things that you love! For example: Snickers Blizzard anyone? Cinnabon? Mac N Cheese!

Let your reward be bigger and better than a snack. Let it be useful. Let it be something you actually WANT rather than a fatigued impulse buy. Rewards can be an incredible incentive to work harder toward your next goal, but plan ahead so you don’t cancel the work you do. HAVE SOMETHING TO WORK TOWARDS!

My new Under Armor Shorts- fancy!

Burn baby burn! Beast mode is ON! Thanks Chalean Extreme!

Chalean Extreme Results & Review

Chalean Extreme is one of my new favorite workouts- Chalene Johnson has a way of motivating you to push past the limits you THINK you have...the result....you become leaner & stronger than you ever have been.

What I thought was most interesting about it...I already did P90X and had LIFE CHANGING results from it. BUT! I never lifted more than 10 lbs. I know that heavy weights dont make you bulky but I guess I just thought I could never do more than 10 lbs. Chalene challenges you to test those limits and SEE if you can do more instead of assuming that you cant! Plus she is totally spunky and hilarious- her energy is infectious 

 
It's not ALL about me though...right? So I thought I would share SOMEONE ELSE'S review of the workout! Kelly Wager just finished Chalean Extreme so here are her results!  

I graduated from ChaLEAN Extreme today!


*drum roll please* Just kidding!! But I have to say I'm pretty excited with my final results in 3 months of working out and eating to FUEL my body, not to 'feed' it. (Big difference there, people, trust me!!) lol I have lost 22 pounds and 20 inches, as well as dropping a size or two in everything I wear!! WOOHOO!! A really great reason to go shopping, right?? :)

But what really has me on fire is what I have GAINED!!! I am *strong*!! I have no doubt that I can do anything I want to do. One arm plank with the other arm doing a row with a 15# dumbbell? BRING IT! (x 12 each side!!) Squats with a 30# dumbbell in each hand! Got that too!! I'm ready for 35's! :) Football drills - I LOVE them!!! And I never thought I could become a runner, but I'm doing my first 5k in just 2 weeks. (heaven help me!!) lol

If you can learn anything from all my (repetitive) posts about exercise, nutrition, fitness, healthy eating, motivational posts - I just want *YOU* to know that *YOU* can do it. Whatever you commit to, whatever you set your mind to ~ DON'T doubt yourself. I didn't go into this alone. God has blessed me with a phenomenal group of friends and fellow coaches to keep me accountable and motivated and inspired. My family has cheered me on and become motivated themselves!! And when I didn't have the strength to keep going, God was right there with me, reminding me I wasn't alone in this!

Don't worry, this journey isn't over yet.... I have MANY more goals ahead of me, and a lot more to accomplish in the coming weeks and months, starting with Monday's TurboFire kick off!!!

I could not have done this without the encouragement and support from my Bombshell Dynasty team, and my wonderful coach, Lynda Suttles! Whenever I'm in a funk, this is the place I come to, and I always find motivation to keep pushing play!! So thank you!!! :) I'm looking forward to TurboFire starting on Monday!! Can't wait to see what this newest adventure brings!!! ♥

Chalean Extreme and Meal Plan

I am soooo happy to be an 80s baby. But I can never express my 80s flare in real life so i have to save it for my workout seshs. 

Undeniable wins from the 80s

• the side pony
• platinum blonde hair 
• 3/4 sleeves
• crop tops
• off the shoulder shirts *** personal fav!
• SPANDEX
• leggings
• the workout gear!
• scrunch socks and leg warmers
• slap bracelets
• jellies!! which are totally back!
• cabbage patch kids
• Annnddd the word "tubular!"

Rocking it 80s style! 

I lift like a girl! Heavy =)

Biceps don't grow on trees!

So in love with this workout! Tonight I did Chalean Extreme Push Circuit 1 and I have an inkling that I am going to feel those 30 lb squats tomorrow! Lift heavy = reshape your body!

So thats the workout...now onto the meal plan for tomorrow!

Wake up!

Post workout

Results & Recovery 

BREAKFAST

Veggie Omlet

Spinach

Bell Peppers

3 eggs + 1/2 egg whites

1 tbsp guacamole

SNACK

1/4 c cashews + walnuts

Shakeology

LUNCH

1 c spinach

1 hard boiled egg

3 oz chicken

1 slice turkey bacon

1 tbsp olives

1/4 avocado

tomatoes

cucumbers

1 tbsp olive oil & balsamic vinegar

lemon slices

SNACK

1 scoop whey protein

1 cup baby carrots
1/2 cup hummus

DINNER

5 oz chicken

2 c steamed green beans

mixed greens salad

tomatoes

cucumbers

1 tbsp olive oil & balsamic vinegar

SNACK
5 egg whites 
Hot sauce

Butt workout and Accountability!

I take progress pics ALL of the time because sometimes I can't figure out if my mind is playing tricks on me. Just got back from Atlantis last week where i literally ate everything in site lol. I thought I gained 10 lbs in 4 days!!!

So I snapped a couple quick pics because I am going to be starting the Chalean Extreme/ Turbo Fire Hybrid Schedule on Monday!!! Gotta get ready for Vegas in June and lots of pool side fun this summer!

Please ignore my messy bed and crap everywhere lol

Ok I at least fixed the blankets lol I hope Im not the only one with a mess room!

Need a good quick workout for your butt? Only have 20 minutes? Try this!

Elvis Plié

Works core, hips, glutes, hamstrings, quads, and calves

Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out. Squat until your thighs are parallel to the floor (A). Rotate your entire body 90 degrees to the left 

(B). Return to center, stand, and squat again, this time rotating to the right. That’s one rep. Do two sets of 12 to 15, resting for 30 seconds between sets. 

Front Lunge Push-off
Works core, glutes, hamstrings, quads, and calves


Grab a pair of 10- to 15-pound dumbbells and stand with your feet 
together and your arms at your sides. Leading first with your left foot, lunge 
forward and lower your hips until both knees form 90-degree angles (A)With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor (B). Balance on your right leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.




Sumo Squat and Leg Raise
Works core, hips, glutes, hamstrings, and quads 


Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Stand two feet to the right of a 12-inch-high step or bench. Position 
the bar across your shoulder blades. Step onto the bench with your left foot, then squat until your thighs are nearly parallel to the floor (A). Stand up, straightening your left leg as you lift your right leg straight out to the side 
(B). Balance on your left leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.



Lunge-reach combo
Works hips, glutes, hamstrings, and quads

Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides. Keeping your right leg straight and your toes facing forward, lunge to the left and lower your hips until your left thigh is parallel to the floor. Bend at the hips and lower the dumbbells so they’re on either side of your left calf (A). Return to center. Next, perform a reverse lunge, stepping back with your left leg. Bend at the hips and lower the dumbbells so they’re on either side of your right calf (B). Return to start. Do 12 to 15 reps, then repeat, lunging with your right leg. That’s one set. Do three sets, resting for 30 seconds between sets.

Curtsy Squat and Lift

Works core, hips, glutes, hamstrings, and quads 

 

Grab a pair of 12- to 15-pound dumbbells and stand with your feet hip-width
apart, arms at your sides. Cross yourright leg behind your left, slightly left of
your left heel, and rest your toe on the floor about two feet behind you (A).
Keeping your right heel up, squat down as far as you can without letting your
left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Hip Bridge and Heel Drag Works core, glutes, hamstrings, quads, and calves 
Lie on your back with your lower legs on a stability ball. Raise your hips until they’re aligned with your feet and shoulders (A). Raise your left leg until the bottom of your foot is facing the ceiling (B). Press your right heel into the ball
and roll it toward your butt (C). Roll the ball back out. Keeping your hips lifted, repeat the rolling motion for 12 to 15 reps. Repeat on the other side, resting for 30 seconds beforehand if needed. That’s one set. Do three sets, resting for 30 seconds between sets.

Workout adapted from Womens Health & Fitness

Healthy Meals and Snacks

Can you guys tell....I LOVE FOOD!! I love posting about it! and finding new recipes! Today in my travels, I was checking out a fellow coach and her tips! These food ideas are from Jenelle Summers (Chalene Johnson's bab sis!) so you KNOW they are awesome!! Plus she always gives a lot of information about WHY you should eat a certain way! I love love love it!!

I am soooo obsessed with Turbo Fire and Chalean Extreme right now!  

 

Great pre-cardio snack..especially with some Energy & Endurance drink! This is my favorite HEALTHY bread - Cinnamon Raisin Ezekiel bread! 100% sprouted whole grains. Look for it in your FREEZER section; sometimes near frozen health/organic/vegan frozen foods. It's low on the glycemic index, so it's a great little carb if you only have 30-60min before your workout (studies have shown eating something low on the glycemic index pre-workout will help you burn more fat). Shakeology of course is low glycemic index too & gives you energy, but I usually like my Shakeology in the evening. This has light Smart Balance w/Flax spread here, but i also love it with Chocolate PB2!! (i know, probably sounds like a weird combo w/Cin Raisin!) If you need more calories because you're caloric needs are higher or it's 2-3 hrs before your workout, then do 2 pieces or add natural Peanut Butter.. and/or Banana slices! Thumbs up on this one??

 

Chocolate Shakeology with PB2 and Banana! whipped cream for presentation purposes ;)

 

LUNCH!! It's ~250-300 calories depending on how much hummus, feta & sun-dried tomatoes you use. I used the new 100-calorie whole grain pita pockets they sell now (at least by us), reduced fat feta, sun dried tomatoes, Hummus, cucumbers, red & yellow pepper slices, spinach & spring mix! If you skip the sun-dried tomatoes, you could do two halves for a total of 400 calories and lots of good nutrition! But i just love ♥ sun-dried tomatoes! Easy enough, right!?!? 

 

Packing snacks for my trip!! This will be plenty of snacks for the flights today and the next couple of days... btw, those are Wasa whole grain crackers; they look like cinnamon GRAHAM crackers in the pic (which would be heavenly compared to these, lol)! This is actually just like an EMERGENCY stash seeing how Chalene will have PLENTY of fruit, snacks, Shakeology Balls on hand when i get there! I just HATE to be hungry! What do you pack when you travel? 

 

Grilled chicken, strawberries, blackberries & Light Raspberry Vin dressing : 

 

Ok, this is risky to post (because some will be quick to judge).. But i'll take it because i think childhood obesity is a huge issue & i'd love to bring more AWARENESS to our responsibility as parents. Even if there's no overweight/underweight problem, healthy eating habits are ALWAYS needed..they may just be delayed as to when it affects their body, growth & ability to build muscle. They'll thank you when they're older if you approach it the right way, subtly and gradually & are NOT referring to "dieting" or looking a certain way! So this is Tyler's lunch i packed the other morning plus 2 snacks..i'm NOT saying this is the "model" school lunch. I'm not a nutritionist, I'm not perfect, & tyler's certainly a normal kid loving sweets & pizza - we just limit it. My theory is just be conscious/responsible for what & HOW MUCH/OFTEN they're eating, educate & work towards improvement..plus every kid's wants/needs are different. This is NOT a perfect lunch, but it's what he'll eat. The sandwich in foil is a PB& J and no, the bread is not WHOLE grain.. pick your battles-you win some,you lose some! Still working on that one! The PB is natural PB though:) Forcing things won't work because they'll just throw it away at school. So it's a PB&J, grapes, greek yogurt, trail mix, water, and you probably can't see the dark chocolate square. And the snacks are edamame w/salt (still hot as you can see) and Turkey jerky. He loves apples & bananas but won't eat at school for some reason ..? I am NOT that impressed with the sugar content in this greek yogurt ..but this is what we had this day. He usually will do carrots & hummus too. I try to avoid too many empty carbs -ALOT of snack foods at the grocery store for kids are just that. What are YOU packing? 

 

I stopped buying this stuff LONG ago!!! Sure, some of it says "reduced/low fat" or "good source of whole grains" or "no trans fat" and you're thinking "how bad could it really be?".. well i'm NOT a nutritionist & i'm not perfect, but I know we don't need this. I personally go OFF TRACK when i have any of this in the house. Do you know what ONE serving looks like? For 150cal snack, you'd be SO much better off with an apple + PB2. With healthy foods, you get all the "good carbs" you need, this stuff just goes STRAIGHT to excess calories stored as FAT ..for me anyway. I admit we buy some of the pre-portioned 100-calorie pack crap to have on hand for tyler or when we have kids over, but we continue to work towards improvement for that too, finding new HEALTHIER kid-friendly foods. At the very least we can control portions & frequency, and work towards educating & developing a taste for healthier stuff. I think TRANSITIONING your family & kids in a way that they hardly notice is KEY! Can you hide, or throw it away, if you have any of this?? 

Cheez-Its = BAD SNACK OPTIONS
You probably can't fully see, but this pocket is PACKED with grilled chicken (made really quickly in my Foreman grill!! Love it!), Spring Mix, reduced fat Sharp Cheddar cheese, with ~2T Fage 0% Plain Greek Yogurt (like sour cream to me!), and salsa on the side that I spoon in as i eat! I don't put the salsa IN the pocket b/c there's NOTHING worse than soggy bread! You could do this sandwich with a WRAP too, but again, i wouldn't put the salsa IN it ;) This was ~300 calories. I eat CONSTANTLY & i like to have something sweet after each meal, so 300 calorie meals work for me.. you have to figure YOUR nutritional & caloric needs and eat what YOU like..these are just ideas/inspiration. You like 
 

 Our Tropical Vegan Strawberry FINALLY arrived! This is what I put in it and it was DELISHHHH ..not gritty at all ..at least the way i made it! ~1 Cup Ice, 1 Cup Unsweetened Vanilla Almond Milk, ~1Cup Water, 1 Cup frozen Raspberries, 2 Tablespoons Chocolate PB2, and 1/2 Banana! Btw, I've always heard FROZEN fruit is actually more nutritious than fresh.. true? 

 

Is this getting weird that you know everything i eat?? Idk, but i'm having fun with it :) This was SUPER easy, QUICK,healthy & very good! I put each salmon filet in foil that was sprayed with non-stick spray WITH the asparagus and fresh squeezed lemon on top of it all. Folded up the foil, leaving plenty of room for the asparagus to steam and put it in the oven at 450 on a cookie sheet, for 15minutes. VOILA! I'm estimating this to be ~300 calories, maybe 350. I of course will eat something else b/w now & bed.. you have to eat based on YOUR caloric/nutrition needs. p.s. Matt loved this too! 

 

 I like salads!! Can you tell? I needed a small meal/snack this afternoon and this was it.. and it was sooo good & super quick to pull together! Grilled chicken (we grill a bunch of chicken a couple times a week & put it in stuff), a little reduced-fat cheese, tomatoes, Salad seasoning sprinkled on, and Chick Peas/Garbonzo Beans! Some salads can look VERY similar but be 700+calories due to candied nuts, full-fat dressings & cheese... if at a restaurant, don't be fooled! And that's not even counting the bacon bits, croutons, side of bread and glass of wine! I don't care if it's whole grain bread and the glass of wine is good for you..you're still at 1000-calorie meal AT LEAST & most metabolisms aren't built up enough to metabolize all of that in 1 sitting. Don't make the FOOD the source of your fun. Yes of course splurge once in awhile..PLEASE, but only when it's worth it! :)

 

Wheat tortilla filled w/ grilled chicken, Gouda cheese (YUMM!), Avocado & tomatoes! This has LOTS of protein, naturally low in sugar & carbs and ~350 calories including the orange! VERY filling. You might want to spoon on some salsa too! 

 

Quick snack! This is greek yogurt under the strawberries with a packet of Stevia to sweeten! It's 20g protein and DELISH. Blueberries have more nutritional benefits, but i just like Strawberries better. When i post things, please know i'm not eating these things because i think they're the HEALTHIEST.. i'm obviously not a nutritionist & their are alot of people more fit & leaner than me. I eat things i LIKE, that happen to have nutritional value and I make sure i'm getting enough calories & protein & the nutrients i need. It's the things i'm NOT eating (like fast food, crackers, chips, alcohol & restaurant food), coupled with workouts, that help SUBSTANTIALLY. So you have to LIKE what you eat, or you'll feel deprived & get "off" easily! Unless you're competing for a figure competition (where your nutrition has to be SPOT ON), don't force yourself to eat things you dread. Find what you like that is healthy & keep looking to improve everything else. Does that make sense? 

 

You don't need to eat perfectly.. you just need to eat in a way that lines up with YOUR goals and be honest with yourself so that you're not constantly ON & OFF. If you are constantly mad at yourself for what you eat/drink on a weekend, make a decision NOW to do things differently. Just promise me you won't start skipping meals. SHORT-TERM that may work to make the scale move (due to lost water weight and lost muscle) but it will backfire on you! You NEED to keep and feed that muscle.. we all lose muscle as we age unless you're doing things to KEEP IT and build more. Ok, so back to the salad.. you like? Trying this dressing w/it! 

 

Really felt like a sandwich but we needed to use the salmon today so I made salmon sandwiches! It was great but it needed something else, like a condiment..what works w/salmon & feta? I just love feta :) 

 

Turkey burger w/avocado & honey mustard! The turkey burger ended up being too small so I ended up having LF cottage cheese too bc this was only roughly 250 calories by itself - not enough for me. I estimate calories to make sure I'm getting what I NEED so I don't lose muscle or slow my metabolism. I just had a big bowl of egg whites a cpl hrs ago too. Know YOUR body's needs. BUILD MUSCLE and your body will need and use more! U know that, right? 

 

Egg whites (5 servings, shown here of 100% liquid egg whites=25g protein), spinach, feta &cherry tomatoes on a BROWN RICE tortilla - way different texture than a white flour tortilla, but it's growing on me! :) Total this small meal is ~33g protein, 0 sugar (naturally sugar free foods), & 330 calories.. but add avocado if u need more calories :) And I have nothing against eating an entire egg, yolk and all.. i just PERSONALLY prefer egg whites bc with 5servings you get 25g of protein for only 125 calories..that leaves me room to add the wrap, cheese, toast.. whatever grains or other things i want to add & still have all the nutrition and taste i want within my calorie range for a small meal.. do what works for YOU. i'm gonna go have some dark chocolate now :) 

 

P90X & Chalean Extreme Results! Chalene Johnson workout

  

My girl, Lindsay Matway's results from ChaLEAN EXTREME, Shakeology and CLEAN EATING! This is MY INSPIRATION!!!!

The difference between eating clean 50% of the time and only working out on occasion... and Eating clean 90% of the time, drinking Shakeology once a day and working out 5 days a week consistently!

It is the little decisions you make everyday that make ALL the difference!!!

If you wanna check out the workout program she is doing, go herehttp://ow.ly/9vpKm

I am SUPER proud of my friend Kristina!!! She just finished 90 days of P90X and looks sooooo amazing!!! I can't wait to see her take it to the next level! She is beautiful INSIDE and OUT! 

If you need help getting in shape, message me or sign up for a free membership on my team!