21 Day Fix

Snickerdoodle Shakeology

This Snickerdoodle recipe is one of my favorite holiday Shakeology recipes that I have shared. It’s so simple but SUPER yummy. Definitely try this the next time you’re craving Christmas cookies or other sugary holiday treats.

Snickerdoodle Shakeology

Snickerdoodle Shakeology 🎄
1 scoop of Vanilla Shakeology
2 tablespoons of almond butter
1 teaspoon of raw, local honey
1 teaspoon of vanilla extract
1.5 teaspoons of cinnamon
1 cup of unsweetened vanilla almond milk
Crushed ice
Add ingredients to blender, blend, and enjoy! 

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

35 Healthy Snack Ideas – 21 Day Fix Approved

Healthy Snack Ideas for 21 Day Fix

 

Are you looking for clean and healthy snack ideas? Here is a list of my favorite snacks that are all 21 day fix approved!

  • Apple and nut butter
    1 purple, 1-2 tsps

Healthy Snack Ideas

  • Mixed fresh fruit and unsalted nuts (i.e., raspberries and almond slivers, blackberries and pistachios)
    1 purple, 1 orange

Healthy Snack Ideas

  • Baked apple (core and cut in half, sprinkle with cinnamon and bake at 400 for 15 mins)
    1 purpleHealthy Snack Ideas
  • Apple and cheese slices
    1 purple, 1 blue
  • Apple with PB and Greek yogurt dip – Mix 2 tsps PB with 1 red container yogurt
    1 purple, 1 red, 2 tsps

Healthy Snack Ideas

  • Stealcut oatmeal with unsweetened, shredded coconut, drizzle of maple syrup
    1 yellow, 1 orange
  • Whole grain waffle with almond butter
    1 yellow, 1-2 tsps
  • Whole grain waffle with Greek yogurt and berries
    1 yellow, ½ red, ½ purple

Healthy Snack Ideas

  • PB and 1/2 a banana on whole grain toast
    1 yellow, 1 purple, 1-2 tsps

Healthy Snack Ideas

  • Whole grain toast with spreadable goat cheese and sliced tomatoes (add fresh basil for extra yumminess)
    1 yellow, 1 blue (½ green)

Healthy Snack Ideas

  • Whole grain toast with smashed avocado and Sriracha
    1 yellow, 1 blue

Healthy Snack Ideas

  • Baked sweet potato with cinnamon
    1 yellow

Healthy Snack Ideas

Healthy Snack Ideas

  • Cheese quesadilla – shredded cheese on whole grain or corn tortilla (optional add pico de gallo and/or Greek yogurt)
    1 yellow, 1 blue (1 green, 1 red)
  • Ricotta cheese and fruit, drizzle of maple syrup (optional add unsweetened granola)
    1 red, 1 purple (1/2 yellow)Healthy Snack Ideas
  • Greek yogurt and fruit
    1 red, 1 purple
  • Hard boiled eggs, top with Dijon or Sriracha
    1 red
  • Deviled eggs – mix yolks with Greek yogurt and mustard
    1 red for 4 halvesHealthy Snack Ideas
  • Tuna on whole grain crackers topped with hot sauce
    1 red, 1 yellow
  • Cottage cheese
    1 red
  • Shakeology
    1 red

Healthy Snack Ideas

  • 1 slice nitrate-free lunch meat, 1 slice cheese rolled up with mustard
    1 red, 1 blue
  • Handful unsalted nuts
    1 blue

Healthy Snack Ideas

  • Avocado drizzled with balsamic
    1 blue

    Healthy Snack Ideas

  • Cheese and whole grain crackers
    1 blue, 1 yellow
  • Cucumbers or carrots and hummus
    1 green, 1 blue
  • Cucumber slices topped with hummus, roasted red pepper and feta
    1 green, 1 blue

Healthy Snack Ideas

  • Red pepper slices with goat cheese
    1 green, 1 blue

    Healthy Snack Ideas

  • Tomatoes, mozzarella, and basil, drizzled with balsamic
    1 green, 1 blue
  • Tomatoes and avocado with a squeeze of lime juice
    1 green, 1 blue
  • Veggies and Greek yogurt Ranch dip
    1 green, 1 red

Healthy Snack Ideas

  • Veggies and Tzatziki dip
    1 green, 1 red
  • Veggies and Baba Ghanoush
    2 greens

Healthy Snack Ideas

  • Kale chips
    1 green
  • Celery and PB
    1 green, 1-2 tsps

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

New Year New You Challenge Group

I love new year in the same way that I appreciate a Monday … it is a FRESH start, a clean slate. This year I am super excited for my New Year New You online health and fitness accountability group. I have not been as strict over the holiday season as I have been in the past and I, for one, am ready for the fresh start!

New Year New You

 

I started my health and fitness journey with the 21 Day Fix in June of 2014 and I can’t even begin to express how shocked I am that I have stuck it out this far! I have NEVER stuck to a “diet” or exercise program for more than a couple months. What I found out, is that the 21 Day Fix is more about a lifestyle change than dieting. I have completely changed my thoughts about healthy eating and have learned a TON of info along the way… info that I want to pass along to YOU!

I have been through a lot of ups and downs in my journey and I completely understand that the struggle is REAL. BUT, there is a way to lose weight in a healthy and sustainable manner. We can all do a crazy meal plan and drop some weight but learning how to MAINTAIN that weight loss is what is key. It is all about balance, learning to eat healthy the majority of the time and allowing ourselves to indulge just a little bit.

If you are ready to make a change I would LOVE to help you! Contact me if you would like more info and let’s chat! christina@burnthismamadown.com

 

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

21 Day Fix Approved Chicken Enchiladas

These 21 Day Fix approved chicken enchiladas are simple and delicious! Mexican is my downfall and I looooove enchiladas. I have made tons of chicken enchilada recipes over the years but, recently, I went looking for one that was simple, 21 day fix approved, and tasted great. This is what I came up with and hubs and I both thought they were amazing! Enjoy!

Curious about the 21 Day Fix? Contact me and let’s chat: christina@burnthismamadown.com

21 Day Fix Approved Chicken Enchiladas

Ingredients:

3 chicken breasts, cooked and shredded (for 21 day fix use 4 red containers worth)
15 oz can of black beans, drained and rinsed
4 oz can of green chilis, drained
8 oz can of diced tomatoes, drained
3/4 cup plain Greek yogurt (for 21 day fix use 1 red container worth)
2 tsp Southwest seasoning
10 corn tortillas
Shredded cheese (for 21 day fix use 5 blue containers worth)
1 jar good quality enchilada sauce (check ingredients, I used Trader Joe’s)
Cilantro, optional

Directions:

Preheat oven to 350.

Combine chicken, beans, chilis, tomatoes, yogurt and seasoning in a large bowl. Heat tortillas in the microwave before assembling. Add chicken mixture to each tortilla, roll up, and place in baking dish seam side down. Pour enchilada sauce over enchiladas so that all of the tortillas are covered. Sprinkle evenly with cheese.

Bake for 30 minutes.

Enjoy!

Serves: 5, 2 enchiladas per serving.
21 Day Fix: 1 red, 1 green, 2 yellow, and 1 blue per serving

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

Healthy Pumpkin Muffins with Maple Cream Cheese

If you are looking for decadent, delicious, NOT healthy pumpkin cream cheese muffins you need to go here to one of my first recipes ever posted (pardon the crappy pics) way before I started my health and fitness journey. BUT if you are looking for something delicious to have with your morning coffee with just a hint of sweetness that fits perfectly into your clean eating lifestyle and won’t break the calorie bank, these are for you! WARNING: it will be hard to eat just one!

21 Day Fix Pumpkin Muffins

Ingredients:

2 oz cream cheese, softened
1 tbsp pure maple syrup
1 large egg, lightly beaten
1 cup canned pumpkin puree
1.5 cups almond flour
3/4 tsp baking soda
1 dash sea salt
2 tbsp raw pumpkin seeds

Directions:

Preheat oven to 350. Prepare muffin tins by lining 9 cups with liners or coating with cooking spray.

Combine cream cheese and maple syrup in a small bowl, set aside.

Mix egg and pumpkin in a medium bowl until combined. In a separate bowl, combine almond flour, baking soda and salt. Add almond flour mixture to pumpkin mixture and mix until just blended.

Spoon batter into each muffin cup, filling less than 1/2 full. Spoon 1 heaping teaspoon of cream cheese mixture into the center of each muffin cup. Top the cups with the remaining batter. Sprinkle the pumpkin seeds over the tops of the muffins.

Bake at 350 for 16-18 minutes or until a toothpick inserted into the center comes out clean. Transfer the cooked muffins to a wire rack to cool.

Servings: 9
21 Day Fix: 1 purple, 1 orange

 

Pumpkin Muffins with Maple Cream Cheese

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

21 Day Fix Turkey Chili

This chili is the recipe trifecta: healthy, easy, and delicious! I loved it, hubs loved it, and it was simple to make. This is the perfect fall dish. Top with shredded cheese, a dollop of Greek yogurt, and a couple whole grain tortilla chips for even more flavor! Yum!

Turkey Chili

Ingredients: 

1 tsp olive oil
1.5 lbs lean ground turkey
1 medium onion, chopped
1 bell pepper, chopped
3 cloves garlic, finely chopped
1 tbsp chili powder
1.5 tsp cumin
1/2 tsp sea salt
1/4 tsp cayenne pepper
2 15-oz cans black (or pinto) beans, rinsed and drained
1 15-oz can diced tomato (no sugar added), with liquid*

Optional:
Shredded cheese
Fresh cilantro, chopped
Greek yogurt
Whole grain tortilla chips, crushed

Directions:

Heat the oil in a large pan over medium-high heat. Add the turkey, onion, pepper and garlic. Cook, stirring occasionally, until turkey is no longer pink (about 5-8 minutes).

Add spices and cook, stirring constantly, for 1 minute.

Add beans and tomatoes, with liquid, and bring to a boil, stirring occasionally. Reduce heat to low, cover, and simmer for 15-20 minutes.

Serve and add desired toppings.

* I used a second can of diced tomatoes because mine were not very liquid-y and I desired more liquid in the final product (add additional 1/2 green)

Serves: 6, 1 cup per serving

21 Day Fix: 1/2 green, 1/2 yellow, 1 red (add additional 1/2 yellow and blue if using tortillas and cheese)

 

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

Banana Apple Muffins – 21 Day Fix Approved

 

 

These are so great for breakfast when you want something healthy but comforting at the same time. There is NO sugar in these, the sweetness comes just from the fruit. So, they aren’t your “grandmother’s” muffins, but they won’t give you your grandmother’s waistline, either, sooo… there you go! I super love that these count as 1 purple and 1 blue for the 21 Day Fix! Don’t know what the 21 Day Fix is???  Check out this post for why I love it so much!

21 Day Fix Banana Apple Muffins

Ingredients:

2 large eggs, lightly beaten
1 cup mashed ripe banana (about two medium bananas)
1 tbsp organic, grass-fed butter, melted
1.5 cups almond flour
3/4 tsp baking soda
1 dash Himalayan sea salt
1/2 cup chopped apple (about 3/4 medium apple)

Directions:

Preheat oven to 350. Prepare a muffin tin by lining 9 cups with lines or coating with cooking spray.

Combine eggs, banana and melted butter in a medium bowl. Mix well and set aside.

Mix together almond flour, baking soda, and sea salt in a medium bowl. Add almond flour mixture to banana mixture and mix until blended. Stir in apple.

Divide batter evenly between 9 muffin cups. Bake at 350 for 16-18 minutes or until a toothpick inserted into the center comes out clean. Transfer muffins to a wire rack to cool.

Servings: 9
21 Day Fix: 1 purple, 1 blue per serving

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

Pumpkin Pie Energy Bites

These are super easy to make and SUPER yummy. They tasted just like pumpkin pie to me. The consistency was a lot softer than I expected it to be but that didn’t bother me much. These are a great treat for when you are craving something pumpkin-y.  You could have these as a snack for extra energy before or after a workout or as an after dinner treat!

Pumpkin Pie Energy Bites

Ingredients:

1 cup pitted dates
1/2 cup raw pecan halves
1/3 cup canned pumpkin puree
1/4 cup unsweetened, shredded coconut (reserve small amount for garnish)
1 tsp maple syrup
2 tsp pumpkin pie spice

Directions:

Place dates in a medium bowl and cover with warm water. Allow to soak for 10 minutes. Drain and set aside.

Place pecans in food processor and pulse until finely ground. Add dates, pumpkin, coconut, maple syrup, and pumpkin pie spice. Pulse until well mixed. Place in a medium bowl and refrigerate, covered, for 30 minutes.

Scoop out the mixture into 16 tablespoon-sized pieces and roll each piece into a ball. Roll the balls in the reserved coconut.

Store in an airtight container in the refrigerator.

Servings: 8
Serving size: 2
21 Day Fix: 1 yellow and 1 tsp per serving

 

Pumpkin Spice Energy Bites

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

Burn This Mama Down 21 Day Fix Challenge Group

Hi! This is Christina Frey from Burn This Mama Down! I run monthly online 21 Day Fix challenge groups and I wanted to tell you a little about what they entail.

21 Day Fix Challenge Group

 

What the heck is a Challenge Group?

Basically, it is a private Facebook health and fitness accountability group. Everyone in the group is committed to a Beachbody health and fitness program (in this case, 21 Day Fix) and a Shakeology shake a day (a nutrient-dense, superfood, nutritional shake that tastes like a milkshake and acts like a salad).

Every day in the group I will post something health and fitness related. Usually tips and tricks or motivation to keep you reaching towards your goals. Challengers are expected to check in daily by posting after they complete their workouts and talking about how well they stuck to the nutrition plan. I provide and encourage challengers to share recipes, grocery lists, meal plans, Shakeology recipes, and tips and tricks that we find along the way to help each other stick to the program! There are also prizes and a chance to win money through Beachbody by completing a program!

Although Beachbody’s programs are AMAZING, a HUGE part of success is having other challengers to be accountable to, having the support of a coach, and feeling like you are part of a team.

 

A little about my experience…

I started with 21 Day Fix and Shakeology in 2014. I was 3 months postpartum with my second baby and was overweight, feeling depressed, and out of control. Prior to having kids, I was never really into health and fitness but always struggled with body image and tried numerous different ways to lose weight, none of which stuck. I joined a challenge group, committed to the program and got the daily support that helped me succeed.

I started to see amazing results, not just in my weight, but in my whole self. I became healthier and happier. Making time for those 30 minute workouts as a busy stay-at-home-mom was tough, but when I did take that little me-time I started to feel SO.MUCH.BETTER.

I decided to become a coach to help others on their own journey to their happiest and healthiest selves!

Before and After

 

What is the 21 Day Fix?

The 21 Day Fix is a simple program that combines 30 minute, daily, at-home workouts with an AWESOME clean eating nutrition plan. Did you know that 80% of your results come from your diet? Ugh, yes, it is true! So nutrition is KEY to weight loss!

Although it is called the 21 Day Fix, it isn’t really a “fix”, it is a LIFESTYLE. People do get amazing results in 21 days but they also start breaking those bad habits and getting into GOOD habits. It isn’t a quick fix. It teaches you how to change your lifestyle to be able to lose weight healthily and to MAINTAIN your results long term.

The eating plan is simple with color-coded, portion-controlled containers to teach you how much of each healthy food group you should be eating. In our challenge group we share meal plans, fix-approved recipes, and talk about how to plan and prep for SUCCESS. This, in combination with daily exercise, gives AMAZING results!

The Fix is NOT about depriving yourself or focusing on calorie-cutting. It is about eating healthy, whole, unprocessed foods like fruits, veggies, whole grains, healthy fats, and lean proteins. You can also have wine, chocolate, and a weekly cheat meal on the plan. This is about learning to eat healthily the MAJORITY of the time but still allowing indulgences SOME of the time.

21 Day Fix

 

What is Shakeology?

Shakeology is my super weapon as it aids in healthy weight loss, reduces cravings, and is full of dense superfoods. Best of all the ingredients are all high quality and completely natural (nothing artificial here). It is MUCH more than a protein shake, it is a nutritional shake. It contains protein, fiber, antioxidants, phytonutrients, vitamins, minerals, adaptogen herbs, pre and probiotics, and digestive enzymes. Go here to view the complete list of ingredients.

Are you ready for the challenge?

Get ready to change your life!!! The next step, is to get your challenge pack. You can purchase it here. Then, if you have not done so already, send me a friend request on Facebook: www.facebook.com/christinafrey0830 and send me a message that you are ready to get started and I will then add you to our private Facebook Challenge Group and you will be all set to get started!

Interested but not the right time?

No problem! Shoot me a message that you are interested in future challenge groups. Follow me on Facebook to see when I post about upcoming groups: www.facebook.com/burnthismamadown OR make me your FREE Team Beachbody coach!

Space is limited in order to insure one-on-one attention, so don’t wait!

xoxo,

Christina

 

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

21 Day Fix Review

21 Day Fix Review

Ahhh, 21 Day Fix, my FAVORITE program EVER because it changed my life! This is the program that I recommend to the MAJORITY of people who start because it really WORKS! Here is my 21 Day Fix review.

What is it?

The 21 Day Fix combines portion-controlled, clean eating with 30 minute daily workouts for AWESOME results.

Simple Nutrition

For your nutrition, you will be eating clean, whole foods (no processed stuff) and you will be controlling the portions of each type of food with containers. You will have a different sized, color-coded container for each food group: proteins, carbs, fruits, veggies, healthy fats, seeds/dressings. Depending on your current weight and level of activity you will be put into a different bracket that tells you how many of each container you will eat per day.

For example, I am in the lowest bracket so I get 4 proteins, 2 carbs, 3 veggies, 2 fruits, 1 healthy fat and 1 dressing per day. (BTW you can sub out carbs for wine or chocolate!) You also eat smaller meals every 2-3 hours so you never go hungry!

I have found that this approach really TEACHES you how much you should be eating of different kinds of food. Instead of just saying you need to eat x amount of calories per day, it teaches you exactly WHAT those calories should consist of. I found much more success with this approach because it was a LIFESTYLE change and I have been following the meal plan ever since I started a year ago. I no longer need to pull out my containers for every meal to measure what I am eating because now I KNOW what my portions should be.

Daily Fitness

The workouts are only 30 minutes per day and focus on strength training, which is a KEY to burning fat! There are 2 cardio days, 3 strength training days, 1 day of yoga and 1 day of pilates. You can do these workouts at a beginner or an intermediate fitness level. I was in horrible shape when I started and I got by following the modifier for most of the exercises. I slowly built up to the full moves and then increased my weights, as needed.

Free Coach

Definitely take advantage of Beachbody’s free coach program! You can make me your free coach, or use someone you might know who is a Beachbody coach. As a coach, I run monthly facebook challenge groups for accountability, motivation, tips, etc. A huge part of your success is being accountable to other members of the group who are following similar programs. Having a coach puts someone in your corner who has BEEN there before and understands your challenges and struggles and what it takes to SUCCEED!

My Results

21 Day Fix Before and After

These are from almost a year on the 21 Day Fix eating program and following various Beachbody workout programs (21 Day Fix, PiYo, Body Beast, 21 Day Fix Extreme). I credit the majority of my weight loss to the 21 Day Fix nutrition plan and Shakeology (after all, weight loss is 80% nutrition) and it took me about 6 months to lose 30 pounds. The before picture is me 3 months postpartum at 166.6 lbs and the after is me at 136 lbs (for reference, I am 5’9″). Since then I have been in maintenance mode and focusing on building strength!

Questions? Feel free to comment or contact me! I would love to hear from you!

Ready to get started? Purchase your 21 Day Fix challenge pack here and I will be in touch!

 

Purchase your 21 Day Fix Challenge Pack here and join my next online accountability group. Already have the 21 Day Fix but need help getting started? Make me your free coach and I will help you get started!

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