Recipes

Recipes
Recipes

Accountability

Accountability
Accountability

Coaching

Coaching
Coaching

Focus on Food


Quick question...

Do you feel like your eating is out of control? You resolve to eat healthy (again) but by 8pm find yourself Netflix and chillin' with wine, Doritos and Double-Stuffed Oreos?

Or maybe you know you need to start exercising. Or hitting 10,000 steps a day. Or adding some stretching to your routine. But somehow another day or week or month goes by and you still aren't moving like you should.

If you feel like you need a health and fitness re-start, I can help.

When I need to get back to basics and focus on taking care of me, I don't leave it to chance. No wishful thinking "I'll eat healthier tomorrow" or "next week I'll go to the gym." No.

There is strength in numbers, and I believe in the power of support and accountability. Together, we  log our water intake, stay positive, and identify all the excuses.....And find ways to overcome those excuses.

Because support and accountability has helped me, and hundreds of other ladies, I am giving away a free gift of a lunch tote and 21 Day Fix cookbook to the first two people who register by Monday, September 18.

We will focus on food, because health and weightloss comes down to 80% nutrition and 20% fitness. I will provide meal plans, recipes, and motivation on your fitness transformation. We will help each other succeed!! AND, we will do this, without feeling deprived, but having a glass of wine, or dessert, now and then.

We start Focus on Food on Monday, Sept 18!!. #NoMoreExcuses

What you will get:
  • Cookbook and insulated lunch tote to the first two registrants.
  • One on one nutrition and fitness coaching.
  • Exclusive membership in my private online community
  • One month of nutrient dense superfoods
  • Meal plans
  • Recipes
  • Meal prep tips 
  • Support and accountability
  • Access to streaming workout programs, like having a personal trainer in your home
  • Motivation
Complete the application below to be considered for this opportunity, and reserve your spot!!

Fill out my online form.
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Chicken Cashew Stir Fry

We don't eat a ton of Asian food in our house. I could eat rice and noodles EVERY day and never get sick of it, but my husband and kids generally don't eat food that touches!!

But, when I find a healthy Asian dishes that packs flavor and spice, I like to try it. I hate feeling gross after eating a meal and that usually happens to me when I eat MSG-laden take-out! Plus, most Chinese sauces are filled with sugar as well, so eating Asian food can definitely derail your fitness goals!  AND, bonus, hubby and one son loved this dish!

I found the inspiration for this recipe on Buzzed, but altered a few of the ingredients, omitting honey, and soy sauce, substituting Braggs acids for the soy sauce.

This Chicken Cashew recipe was perfect served over zucchini noodles! You could also serve it over cauliflower rice. It fills your mouth with an explosion of flavor, but doesn't leave you feeling greasy and icky afterwards!

It will now go into our monthly recipe rotation, and I hope you'll like it too! It's a definite take-out take DOWN!

Serves 4

INGREDIENTS

6 Braggs amino acids or coconut aminos

1 tablespoon hoisin sauce

1 tablespoon rice vinegar

1 teaspoon sesame oil

½ tablespoon ginger, minced

2 cloves garlic, minced

¾ pounds chicken breasts, cut into 1-inch pieces

Salt, to taste

Pepper, to taste

1 tablespoon cornstarch

1 tablespoon sesame oil

4 cups broccoli florets

1 red bell pepper, cut into 1-inch pieces

¾ cup raw cashews

½ cup water

zucchini noodles or cauliflower rice


PREPARATION


1. In a medium bowl, combine the amino acids, hoisin sauce, rice vinegar, sesame oil, ginger, and garlic. Set aside.

2. In a medium bowl, season the chicken with salt, pepper, and cornstarch.

3. Heat a large skillet over medium-high heat and add sesame oil.

4. Add the chicken and cook for 5-6 minutes, or until the chicken begins to brown.

5. Remove chicken and set aside in a separate bowl.

6. Add the broccoli and bell peppers and cook for 2-3 minutes.

7. Pour in the sauce and add the cashews. Stir together and allow sauce to thicken.

8. Remove from heat and serve over zoodles or cauliflower rice.

9. Enjoy!

If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability challenge! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER! Fill out the form below to reserve your spot.
There’s Power in Numbers

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Are you ready for a week of Hard Labor?


I had so much fun doing Shaun T Week with my customers, and I'm ready for the next week-long challenge! This time it's a week of HARD LABOR with the Beast himself, Sagi Kalev. Sagi is the creator of Body Beast and co-creator of Hammer & Chisel. After serving as an Israeli paratrooper, he became a world famous bodybuilder, and now helps people gain muscle and shed fat.

I've loved the Body Beast program, because there is no impact on my knees, and it helps me tone up and lean out!! I feel strong and badass!!

What Is A Week Of Hard Labor?

A Week of Hard Labor includes five new Sagi Kalev workouts, to kickstart your health and fitness goals, or break a plateau. Starting on September 5 (so just after the Labor Day weekend of BBQ's and end of summer celebrations), Sagi will release a new workout on Beachbody on Demand every day for five days. He will target a different muscle group each day and work it until it can’t work anymore! During this 5-day program we will work on your chest and back, legs, shoulders and arms, total body, and core.

A Week of Hard Labor is perfect for anyone interested in weight training, people who don’t like heavy cardio, and fans of The Beast!! Sagi will whip you into shape with 25-45 minute workouts and I will keep you on track with daily motivation, accountability, and support. Plus, I’ll get you set up with a 5-day meal plan designed for optimized performance.

How to get access to these amazing new workouts?
You need to make me your FREE coach and get Beachbody On Demand for FREE through me as your coach.


This program is starting right after the long holiday weekend, so it’s being released RIGHT when we need it most! I know Labor Day is the time to end the summer with picnics and cookouts which obviously throws a wrench in our health and fitness plans!! Even the most disciplined and dedicated people can get a little unfocused when there are a ton of temptations in front of you.

What equipment do I need?

So after Labor Day, it will be time to get back on track! You will need dumbbells, resistance bands, and a stability ball to make the most out of this week with The Beast. A Week of Hard Labor is one of Beachboy’s toughest weightlifting workouts, but we are going to conquer this program together! There is always a modifier if you are having difficulty with any of the moves.

I am also going to be kicking things off with an optional 3 Day Refresh if you feel like you really need a cleaning out of your diet. I know that the summer for me is full if drinks by the pool, vacations and visiting with family and friends. It has been quite a challenge to stay on track and I’m sure you feel that in some way too. The 3 day refresh is a simple and very easy way to get back on track, clear out the sugar cravings, and get back to the basics of clean eating. The 3 day refresh is a plant based cleanse that will not leave you starving, you get to eat real food, and you won’t be on the toilet all day (LOL). It is simply following the day to day plan that comes with the product to get the results you want. It can help you with getting rid of bloating, clearing the sugar cravings, helping you shed the first few pounds and laying the foundation for clean eating and a shift in your lifestyle. Would you like to do this with me? Check it out here: 3 Day Refresh

How Do I Register?

If you’re interested in learning more or participating in A Week of Hard Labor, fill out the application below! I will contact you in the next 24 hours with a response on how to get started.


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Back to School, Back to ME!

Well, the last few weeks have been a whirlwind of end of the summer parties, BBQ, and a feeling that I'm surrounded by FOOD! 
AND, since I decided to fulfill my other passion of teaching, and had to complete a week of full-time orientation, a week of lesson plans, and then thrown right into the fire, I haven't been faithful to my workouts.....yep, I skipped two each week!! 
This week the boys go back to school, and it's time to get back to ME!
So, I've recommitted, made a meal plan, scheduled my workout times for the week, and I'm READY! If it's not on the meal plan, I'm not going to eat it!! Well, except for my birthday coming up. I will have a small slice of cake, and maybe a glass of champagne, and that's all I need. I DO NOT NEED FOOD TO CELEBRATE me!

In fact, a better way to celebrate me is to feel great by treating my body to loving movement, and foods that love it as well. I'm committing to a weightlifting program, which is easy on my knees - no impact, and leg exercises without lunges or squats!

I'm sharing my meal plan with you this week. As you can see I'm honoring my autoimmune disease by omitting grains, and sticking to fresh veggies, meats and completely omitting anything processed! BUT, it's FILLED with FOODS I LOVE and enjoy. I'm not into deprivation!!



Do you want to get back to you? Do you want to recommit with me? I can help you create a meal plan with foods you love

If you: 
Want to lose weight
Gain energy
Be awesome
Join my tribe of sexy fit people 
Hit me up NOW! Help me HELP you. 


Complete this form below to be considered to join Back to School, Back to YOU!

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Beachbody Summer Sale!!

Just a few times a year Beachbody offers a killer sale. They mark down programs and products upwards to 75% off. While I am not one to post often about sales, I can't resist sharing this one with you. This promotion is going to kick off on Monday June 5, 2017 for US residents and Tuesday June 6 for Canadian residents. The sale will last for one week. Items will sell out quickly and will not be restocked at this price so I recommend grabbing them while you can. The sale pricing will launch no later than 3:00 pm pacific time and could be earlier in the day depending on when Beachbody loads everything to the site.

If you have questions about a particular product and would like more info before ordering please email me using the following address: vanessadotfitness@gmail.com

If you are already a customer of mine or would like to be, and wish to place an order you can use this LINK.



Happy Shopping friends!

* Sale prices listed are for US residents. Canada resident pricing will vary slightly.
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SHAUN WEEK is coming!

Shaun T is back!! Creator of Insanity, Hip Hop Abs, Insanity Max 30, and others, Shaun T is launching SHAUN WEEK To Beachbody On Demand on June 12, 2017.  SHAUN WEEK includes one week of new workouts, but also focuses on transforming your mind and body. This program motivates you to connect to your fitness, to your mental journey and to continuing on with your progress and reaching your health and fitness goals.

When Does It Start?
The group starts on June 12 and it goes day by day with new daily workouts live on Beachbody On Demand. You will not be able to look ahead at the workouts. Each workout will post live each morning, throughout the week. We are all on this journey together!! Just in time to get ready for summer!!

How to get access to these amazing new workouts?
You need to make me your FREE coach and get Beachbody On Demand for FREE through me as your coach.



THE WORKOUTS:
Insane Basics: Go Slow, form over speed, work through it.
Pure Cardio Part 2: If you liked Pure Cardio 1, this is the progression!!
Insane Weights: This workout is hitting the weights in an Insanity format.
25 Abs: 25 minutes of abs.
BrickSanity: Asylum strength and T25 mixture and a lot of insane craziness!
Speed 4.0: Speed workout similar to what you did in T25 Speed 1.0 and 2.0
Dig Deep is how you end the week with a bang!

AND, there is a great modifier so even if you don’t like being down on the floor you can modify with Shaun T and he gives you that option. While the workouts are new, they are the BEST of Shaun T, his greatest hits!

It won’t stop at the end of 7 days. There is a lot more in store for you after those 7 days!

What are your next steps?

I am putting together an exclusive group for this program, and I want to do it with you! Are you in?? Do you want to join me?

Complete the application below to get the details on how you can join.

I must be your assigned coach through Team Beachbody, and I can give you the directions for how to do that in the application process.

You must be willing to participate everyday for the entire week.

If you would like to join me in Shaun T Week fill out the application below and I will walk you through the process of getting involved.

I can’t wait! Let’s rock our first full week of summer together!!

Complete the application below!

1

Glowing Green Smoothie Bowl

Shakeology, autumn calabrese, 21 day fix, tosca reno, clean eating, green smoothie, green shake, health shake, vanessa.fitness, vanessadotfitness, beachbody
Switch up your smoothie routine by combining your favorite greens into a delicious and vibrantly colored smoothie bowl. I used spinach, but you could swap in arugula, watercress, or kale. Shakeology makes it even more nutritious, so you can feel extra good about your morning meal or your afternoon snack. Eating your veggies has never been so easy, or so tasty!

Ingredients:
1 cup almond milk
1 cup ice
1 scoop Greenberry Shakeology
1 cup raw spinach
¼ large banana, cut into thick slices
1/4 mango, peeled, cut into chunks (I used 1/4 cup of frozen mango)
2 Tbsp. unsweetened shredded coconut

Preparation:
1. Place almond milk, Shakeology, spinach, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with banana, kiwi, and coconut; serve immediately.

Want more indulgent, healthy recipes that fit in your nutritious food plan and support in your health and fitness journey? Fill out the application below to be considered for one of my virtual fit clubs!

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Shift Shop - Agility and Strength Workout Program


vanessa.fitness, clean eating, rapid weight loss, vanessadotfitness, autumn calabrese, chris downing

If you're feeling like you've plateaued; if you feel overwhelmed by what to eat and what to do for workouts; if you're feeling like NOTHING has worked; if you're mindset is in a funk, then, check this out!! 

Introducing Beachbody's SHIFT SHOP from the new super trainer, Chris Downing. This is an agility and strength workout program that features the most results-driven training methods to help you get fit and lose weight in just 3 weeks! Check out the CRAZY TRANSFORMATIONS at the very end of this post!!

This program is about a MENTAL TRANSFORMATION. It shows you what you are capable of, and changes the way you think about your body. The trainer, Chris, gives you motivation and inspiration. He has you focus on what you CAN do, on the beauty in your body, on the power in your body, so that you can shift into your best self!

This video gives you more details, and I'll explain even more below!!


THE SHIFT SHOP WORKOUT
  • It is a 3 week rapid rebuild program.
  • It is for anyone who wants to ramp up their fitness fast. That means getting in shape in 3 WEEKS!!
  • It goes from basic 25 minute workouts to advanced 45 minute routines, all while honoring your nutrition for optimal results.
  • It’s great for all fitness levels. If you have a lot of weight to lose, shift shop will be your on-ramp to fitness. If you have spent time away from your regular routine, Chris will lead you through a fitness tune-up.
  • The workouts are 25-45 minutes a day, 6 days a week for 3 weeks.
  • There is a workout modifier in every workout.
  • It is available on July 12, 2017 so make sure you get on my list so that you stay up to date on the latest release information.
THE SHIFT SHOP MEAL PLAN

Week 1: This week just focuses on clean eating and getting your nutrition back on track.
Week 2: In the second week, protein increases, as the workout intensity increases.
Week 3: For the last week, there is a reduction in carbohydrates, which jump starts your body's metabolism. 

Here is a copy of my week one meal plan: 


THE THREE WEEK PROGRESSION

Week 1:   Chris uses shorter, 25-minute workouts that’ll help you stay focused and committed. And you’ll be eating a healthy balance of carbs, protein, and fat. The workouts alternate between cardio and strength each day, and getting used to the moves.
Week 2:  Just as your body adapts to the workouts, Chris increases their length to 35 minutes. Plus, you’ll cut back on the starchy carbs, while revving up the proteins and veggies.
Week 3:  It all comes together. Seven days of higher-intensity workouts, while eating clean. This is your grand finale.

And there’s even a modifier you can follow, so you can always get through all the moves, and still get a great workout. Each step of the way, you are encouraged and inspired. The program changes you, so that you celebrate yourself!

What can you expect after 3 weeks in the shop? Nothing but results. Your body should be leaner, faster, stronger. And because Chris will be shifting you toward a healthier mindset as well, you’ll be able to build on these accomplishments for the rest of your life. CHECK OUT THE TRANSFORMATIONS BELOW!

Shift Shop was just released TODAY!! Want to get the information about the workouts, the nutrition plan, and details on how to buy it? Want to be part of my exclusive online challenge group to receive motivation and support as you crush your Shift Shop Workouts?

Just fill out this form to be the first to get all the information as soon as this workout is released!

Virtual Fit Club Application    Free Fitness Community    Become A Beachbody Coach


Who Is Chris Downing?


vanessa.fitness, clean eating, rapid weight loss, vanessadotfitness, autumn calabrese, chris downing

Chris is a NASM certified personal trainer with one goal in sight. To help you accelerate the change you have always wanted. As the creator of the Shift Shop fitness program, Chris’ engaging, motivation based approach lets you grow stronger both physically and mentally. It is so much more than helping you get fit and lose weight. It’s about shifting your body and mind to a place that allows you to reinvent yourself.

Chris takes the most results-driving training methods-effective for everyone from pro and amateur athletes to the everyday gym-goer and tailors them to help you achieve significant total-body transformation. This includes shorter workouts with exercise intervals that help you burn fat and reshape your physique at lighting speed.

Chris is an elite functional fitness trainer who specializes in helping anyone — regardless of weight, size, or age — get into amazing shape fast.
SHIFT SHOP is a ramp-up fitness program. Chris makes it easy for you to start. Then he gradually increases the intensity of the cardio and strength-training workouts week by week — all while refining your nutrition. Plus, he makes it a lot of fun.


What is included in SHIFT SHOP?
  • 8 workouts that start slow, then accelerate.
  • You’ll also receive a Jump Start Guide that helps you start achieving your goals on Day 1.
  • Agility Markers that can help improve your coordination and agility.
  • A 3-week calendar, and the Simple Shift Nutrition Guide — all specifically engineered to help you achieve maximum results.
Tips for SHIFT SHOP

1. Have the right equipment.
Every other workout is a strength based workout. So having the right weights was key! Current participants used 8, 10, 15 pounds during the first week, but used up to 25 pounds toward the end of the program! Participants get stronger throughout the workouts, and so level up each week.

2. Schedule Your Workouts
Just like you schedule a doctor's appointment for your health, schedule your workouts. Look at your calendar for the week and determine the best possible time to workout when nothing in life will interfere.

3. Prep it ahead!
Identify the meal plan that's perfect for you. Using an inventory of questions, based on your current weight, your goals, and your lifestyle, you will identify how many portion containers to consume, daily! Then spend one afternoon each week prepping your meals and veggies.

SHIFT SHOP is going to push you

Interested in learning more about this program or one of my other favorites?
I WOULD LOVE FOR you to participate right along with me. Here's the opportunity I have:
  • Daily accountability
  • Nutritional plan
  • Recipes
  • Tips and motivation
  • Opportunity to win $500
  • A FREE T-Shirt
  • FREE DAILY COACHING
  • RESULTS TOO HOT TO TROT
  • Fill out the application or send me an email at vanessadotfitness@gmail.com
TRANSFORMATIONS

vanessa.fitness, clean eating, rapid weight loss, vanessadotfitness, autumn calabrese,



vanessa.fitness, clean eating, rapid weight loss, vanessadotfitness, autumn calabrese,

vanessa.fitness, clean eating, rapid weight loss, vanessadotfitness, autumn calabrese,

vanessa.fitness, clean eating, rapid weight loss, vanessadotfitness, autumn calabrese,





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Spiced French Toast with Bananas and Pecans - 21 Day Fix

Spiced French Toast, Country Heat, 21 Day Fix, Clean Eating, Autumn Calabrese, vanessa.fitness, vanessadotfitness, Tosca Reno
Delish Spiced French Toast with bananas and pecans that won't knock you off track with your health and fitness goals!! Straight out of the Country Heat recipe guide!!

You know what that means? It means it follows the 21 Day Fix container meal plan, so it's compatible with that program, as well as Cize, Core De Force, Hammer & Chisel, Insanity Max: 30, and 22 Minute Hard Corps!! So, whatever program you're doing, this recipe will work!

CONTAINER EQUIVALENTS
1 yellow
1/2 purple
1/2 red
1/2 blue
1 tsp

Makes 4 servings

INGREDIENTS
4 large eggs

1/4 cup unsweetened almond milk

1TBSP pure maple syrup (I used honey, I don't like maple syrup.

1 tsp. Pumpkin pie spice

4 slices low-sodium sprouted whole grain bread (use gluten free bread to make it gluten free)

2 tsp.extra virgin coconut oil

1 large banana, sliced

1/2 cup chopped, raw pecans 

INSTRUCTIONS
1. Combine eggs, almond milk, maple syrup, and pumpkin pie spice in a shallow dish. Whisk to blend.

2. Soak each slice of bread and egg mixture for two minutes, turning halfway.

3. Heat oil in medium nonstick skillet over medium heat.

4. Add bread; cook for 2 to 3 minutes on each side, or until golden brown.

5. Top of each slice evenly with banana and pecans; serve immediately.

Want more indulgent, healthy recipes that fit in your nutritious food plan and support in your health and fitness journey? Fill out the application below to be considered for one of my virtual fit clubs!

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Say YES to YOU - Newest Program: YOU v2


YOU v2, Brazil Butt Lift, Dance workout, autumn calabrese, beachbody, weight loss, vanessa.fitness, vanessadotfitness, vanessa mclaughlin, dancing
Get ready to party, sweat, and celebrate becoming an improved version of YOU every time you press play. Expect to have lots of fun with feel good party tunes, an incredible group of ladies of all shapes and sizes, and motivation from your biggest cheerleader and Beachbody super trainer, Leandro Carvalho. With 4 cardio-dance routines and 2 body-sculpting workouts, Leandro teaches you easy-to-follow moves, step-by-step. And the best part? He picked songs that will make you want to move and groove to the new version of you. Hello 80s biggest HITS!

👉🏼30 minute at-home dance routines, 5x a week
👉🏼simple approach to eating better {no deprivation or bland foods}
👉🏼superfood shakes to put some pep in your step
👉🏼lots of inspiration and support
low impact - I can even do it with my injured knee
👉🏻perfect if you're healing an injury (like me), if you just had a baby, or if you're just getting back to working out.

Don’t worry, there’s:
✖️no confusing choreography
✖️no complicated diet (YUCK, I HATE that word)
✖️no pushups or burpees


This program is geared towards women who want a fun dance-inspired workout that’s easy to follow, fitness beginners, women who like me who are healing an injury (I have a torn meniscus and so no impact or fast paced workouts for me), women who want to begin a life-changing journey to look and feel better, women who want to lose weight, but don’t like strict programs or diets.

No matter your size or fitness level, you’ll find it fun and easy to get moving and develop healthy habits on this 4-week empowering and inspirational journey. 

BONUS: This program also includes a KID VERSION as well!!!

YOUv2 is a simple, gradual approach to help you get moving and create healthy new habits. By focusing on small changes over time, you can lose the weight and keep it off. YOUv2 is not just a way to burn calories. This is a journey of self-discovery where you’re encouraged to think about your fitness and nutrition habits, what sets you back, and what it will take to push you forward to a healthier, happier “new version of you.”


 And great news - if you have Beachbody On Demand, you already have unlimited access!!

So you might be thinking, "if it is so simple, how is it so effective?" Glad you asked!!! Both the workouts and meal guide recommendations are simple and fun so you can stick with the program and get results. Leandro Carvalho’s 4 beginner-level cardio-dance routines and 2 body-sculpting workouts feature feel-good party songs like “She Works Hard For The Money,” originally recorded by Donna Summer, and “Love Shack,” originally recorded by The B-52’s, that help you really let loose and get moving. The meal guide gives you small, simple changes to build on each week to help you create new healthy habits for weight loss. Since I know this isn't a quick fix, but the start of a journey!!!

Now to address the "Is it right for me?" question - this program is designed for:

    Beth Burd, star diamond, Beachbody Coach, leandro, dance cardio, dance workout, clean eating, youv2, in home workouts, fit mom
  • Women who want a dance-inspired workout. This program lets you crank up the volume and let loose to feel good party songs you’ll want to sing along to. No complicated choreography to learn. Just simple dance combos you’ll love to rock out to.
  • Fitness Beginners - It’s a simple, low-impact fun and easy health and fitness program anyone can do. It’s easy to follow along with and a ton of fun. Ramp up to eating healthier with a simple meal guide with small changes over 4 weeks. No equipment needed.
  • Anyone looking for a low impact, gentle workout on the body.
  • Families - YOUv2 has a kids’ channel feature on Beachbody On Demand to show that kids can totally do this workout and are welcome to join in so the whole family can have fun working out together.
What does this program include?
  • 4 cardio-dance routines
  • 2 body-sculpting workouts
  • Motivational Wall Art Calendar - Learn which workouts to do on what day. You’ll get weekends off for grocery shopping, meal prep, and, of course, life. Plus, get inspirational wall art with motivational quotes from Leandro.
  • K.I.S.S. (Keep It Super Simple) & JUST EAT! Meal Guide - Forget strict diets. This flexible plan with 4 simple steps and easy recipes will help you create healthy habits to eat better, feel better, and shed the weight. 
  • Oh Hello YOUv2 Journal - Here’s where you set goals, track your progress, and note your habits and feelings throughout the journey to discover what sets you back and what pushes you forward to a healthier, happier YOU!!!
There are a few different ways to bundle this great program - so let's chat about which way is best for YOU!!! Fill out this application, and we will start working on You Version 2 within 24 hours!

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2

Weekend tips to stay on track with your health and fitness goals

Okay, the WEEKEND is upon you! TGIF, freedom, and a break from the work week. That doesn't mean taking a break from your health and fitness goals. Before I became a Beachbody coach, I would stick to my health and fitness routine during the week, and then eat and drink whatever I wanted on the weekend.
I deserved it, right? I worked so hard during the week, that I deserved wine and dessert. But I wound up undoing all that hard work I did during the week.

While you want to stay true to your goals and meal plan, a world without wine, bread, and sweets is a sad one....

However, that doesn't mean that EVERY weekend has to be full of wine, bread, and sweets.
Below are some tips to enjoy without overdoing. If you're eating out, check out my restaurant tips, and I also have tips to stay on track if you're traveling.

1. Up the intensity on your weekend workouts. We usually have more time over the weekend, so use it to intensify and lengthen your workout, making sure to add in some cardio. We can't out exercise a bad diet, but if we exercise a bit more, we burn more.

2. Eat a cup of green leafy veggies before every snack and meal (yes, even breakfast - I do sauteed spinach with my eggs). This way, we're at least starting off with the nutritious stuff.

3. Lemon water all day long.

4. If you've had two weekends in a row of indulgences, take one weekend off and tighten up the nutrition.

5. Another thing you can change this weekend is when you eat. I like to switch it up sometimes and start eating late, like around 11AM, and finish eating early, around 7PM. This is called Intermittent Fasting. This gets me out of my routine and often helps me off my plateau. Ending early also helps me wind down extra early which gets me to bed earlier for some added sleep. If you’re having a low-key weekend why not change it up and see how your body responds.

6. Stop looking at the weekend as a place to blow it - enjoy your wine/beer/margaritas/champagne. But we don't need to drink an entire bottle of wine or pitcher of margaritas. Have 2 or three drinks and ENJOY them thoroughly! Split an indulgent main course or rich dessert with someone and SAVOR each bite. Don't look at this as "Oh, now I blew it, and so why bother, I'll just ruin the whole weekend and start fresh on Monday," but see it as part of the plan of enjoying life, food, and experiences :)

7. Stay accountable. Write down on paper or on your computer, a specific plan. Write out a weekend meal plan if you don't have one already, write down when you will eat, and write down what your workouts will be, and when you will do them. Stick to the plan!

8. NO GUILT!! <3

Completely overdid it over the weekend? Here are some tips to get back on track!

Need help staying on track on the weekends, and support with your health and fitness goals? Fill out the application below to be considered for my next online virtual fit club!

Fill out my online form.
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Ultimate Reset Day 20

Ultimate Reset, weightloss, autumn calabrese, detox, clean eating, tosca reno, reset, cleanse, vanessa.fitness, vanessadotfitness, vanessa mclaughlin, yoga, 3 week yoga retreat
Day 20: FEELING GREAT!!

Down 8 pounds, movin' and groovin' digestion, mentally clear, and high energy!! Not hungry at all, today, and just feeling upbeat! Maybe it's because I know I only have one more day of the Ultimate Reset (21 day cleanse)!! Ha-ha!!

It was a low key day at home. The boys had sleep overs last night, and stayed up late, and it was rainy and raw, here. So, we spent the afternoon snuggled under a blanket on the couch, watching TV. BUT, I took a break to do some yoga, streamed it from the 3-Week Yoga Retreat from Beachbody On Demand.

Ultimate Reset, weightloss, autumn calabrese, detox, clean eating, tosca reno, reset, cleanse, vanessa.fitness, vanessadotfitness, vanessa mclaughlin
Today's Menu:

8 am: 24 oz water with Mineralize, and Optimize, and Revitalize supplements

9 am: Breakfast - Fresh fruit plate (3 cups of fruit!) 
  • Thoughts: While I love fruit, I really miss eggs, and yogurt. And, because it's cold and rainy outside, I'm missing a hot breakfast. 
Ultimate Reset, weightloss, autumn calabrese, detox, clean eating, tosca reno, reset, cleanse, vanessa.fitness, vanessadotfitness, vanessa mclaughlin
2 hours later: 24 oz water with Mineralize, and Optimize, and Revitalize supplements

1 pm: Lunch - Microgreen Salad with Pumpkin Seeds and Miso Soup

2 hours later: Power Greens powder with water

No snack today, because I didn't teach any fitness classes today, and other than yoga, my butt sat on the couch most of the day!! ....missing my Vegan Shakeology.

2 hours later: Mineralize, Optimize, Soothe, and Revitalize supplements




Ultimate Reset, weightloss, autumn calabrese, detox, clean eating, tosca reno, reset, cleanse, vanessa.fitness, vanessadotfitness, vanessa mclaughlin



6:30 pm Dinner - Asian Stir Fry Veggies and Braised Greens
  • Thoughts: Love Asian Veggie stir fry, but braised greens are about as tasty as steamed kale....choked those down.
SO EXCITED THAT TOMORROW IS MY LAST DAY!! 

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Ultimate Reset: Day 18

Day 18 - I'm almost there. I can see the finish!

Only 3 more days to go on the Ultimate Reset, my 21 day cleanse! WOHOOOO!!!! I can't believe I'm almost finished! As much as I complained over the past few weeks, they really flew by...and it wasn't all that bad!
I'm down 7 lbs (my goal is 10)!!!

I haven't been hungry at all, and the food is not very appetizing. I'm tired of microgreen salads, it's been cold and rainy here, all week, and it's hard having cold fruit for breakfast. I much rather have eggs, or oatmeal, something hot, and I dreaded dinner all day!

Today, I received my next shipment of Vegan Vanilla Shakeology packets (one of the new Shakeology flavors, and my new favorite)!! I'm so excited because I thought I was going to have to have Vegan Chocolate Shakeology, today. I'm a vanilla girl!! (Side note: I've got extra packets of the new flavors: Vegan Vanilla and Vegan Cafe Latte if you want to try either one - must order minimum of 3 packets).

I'm not craving anything, but chewing gum!! I can't wait to chew it again. BUT, I think I will limit it until after meals, because that's when I really want it, and try to find one sweetened with stevia.

Today, I worked from home most of the day, and I taught a Cardio Barre class at the gym. That was the only time I was warm all day. I worked next to my space heater and drank some Sweet Cinnamon Spice tea by Tazo. The sweetness comes from the cinnamon and anise. It's saved me at night when I want a sweet treat!
But I'm definitely not going to binge eat bad foods when I'm finished. I'm feeling WAY too good to do that. I'm just going to have better tasting foods!



Today's Menu:

8am: 24 oz water with Mineralize, and Optimize, and Revitalize supplements

30 minutes later: Breakfast - Fresh fruit plate (3 cups of fruit!). Also had big cup of hot caffeine-tree tea with this!!

2 hours later: 24 oz water with Mineralize, and Optimize, and Revitalize supplements












1 pm: Lunch - Microgreen Salad & Sweet Potato

2 hours later: Power Greens powder with water














4 pm: Snack - Vegan Vanilla Shakeology + 1/2 banana + cinnamon

2 hours later: Mineralize, Optimize, Soothe, and Revitalize supplements






6:30 pm: Dinner - Roasted Fennel, Asparagus, Broccoli
  • Thoughts: The asparagus and broccoli were ok - I wound up roasting the asparagus, I just couldn't eat it steamed, so I roasted it with the fennel. Another not favorite veggie. I'd almost rather not eat than have this as my dinner.
Okay, I'm off to bed because I'm so tired, and  falling asleep while writing this!

Maybe I'll dream of a delicious food tonight and that will make up for tonight's dinner!
*** If you're interested in more info about the Ultimate Reset, Shakeology, or need support in your health and fitness journey, fill out my form below!***

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Ultimate Reset: Day 17

Waiting for my masseuse!
Days 17: Energy and Productivity HIGH

Today I felt the best I've felt yet! I have tons of energy, my creativity is at an all-time high, I don't have any cravings (But I'm tired of microgreen salads), and I lost another 1/2 pound! This week I'm really seeing results and feeling great in my clothes!

Today, I got a real treat....I had a massage!! I LOVE massages, and I don't get them enough (mostly because of time and affordability). BUT, my mother in law treated me to the massage, and it just felt amazing! Of course, afterward I went and negated many of the effects because I had to teach my Insanity/P90X mash up class at the gym. I took it easy, and modified many of the moves. I also taught my 6 am Bootcamp class, today, so I made sure to have my Shakeology, and then I added an extra vegetable to my dinner to make sure I have enough energy to teach my classes tomorrow!

Today's menu:

8 am: 24 oz water with Mineralize, Optimize, and Revitalize supplements

8:30 am Breakfast - Fresh fruit plate (3 cups of fruit!)

2 hours later: Mineralize, Optimize, and Revitalize supplements








1 pm: Lunch - Moroccan Carrot Salad over Greens

  • Thoughts: I'd rather have the microgreen salad with pumpkin seeds. Didn't like the flavor of the moroccan carrot salad.

2 hours later: Power Greens powder with water

30 minutes later: Snack - Vegan Cafe Latte Shakeology + 1/2 banana + cinnamon

  • Thoughts: Thank goodness I've been able to drink Shakeology!!

2 hours later: Mineralize, Optimize, Soothe, and Revitalize supplements




6:30 pm Dinner - Roasted Acorn Squash, Green Beans (not pictured) and Spinach

  • Thoughts:Loved the acorn squash. Would definitely make this again. It was filling and tasty!

I'm off to bed because that gets me closer to the finish!!!

See you tomorrow!

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Ultimate Reset: Day 16

Day 16: Counting down the days!!

Hey hey!

Week 3 on the Ultimate Reset (21 day cleanse) is playing all sorts of mind games with me! I'm feeling amazing (physically), and I lost another pound! But I'm dealing with a few internal struggles:

-I'm SO sick of microgram salads! I'm at the point where I'd rather skip lunch that eat it! Then I drink my Shakeology, which is the highlight of my day, and at dinner, that big plate of veggies just makes me angry. If I wasn't teaching fitness classes, I would probably skip dinner. But because I need to keep my calories up, I choke down the veggies with hatred and frustration.

-I spent the past few weeks craving chewing gum and coffee, but now I don't even want coffee, and I'm wondering if I'll even drink it once I'm finished. I fantasized about having a big cup of coffee on Monday when I'm finished, but that fantasy is starting to drift away. As for chewing gum, I can't wait to sink my teeth into a chewy piece and blow some bubbles!!

-I want to eat chocolate, pizza, muffins, and pasta, BUT I'm feeling so good that I also don't want to! And I'm not really craving those foods, but instead I'm craving chicken, eggs, and Greek yogurt!!

AHHHH!!! The struggle!

Ultimate Reset, weightloss, autumn calabrese, detox, clean eating, tosca reno, reset, cleanse, vanessa.fitness, vanessadotfitness, vanessa mclaughlinToday's Menu: 
8 am: 24 oz water with Mineralize, Optimize, and Revitalize supplements

30 minutes later: Breakfast - Fresh fruit plate (3 cups of fruit!)
  • Thoughts: The temps dropped, here, and I really wanted a big bowl of hot oatmeal, but instead I had my fruit plate with a cup of hot tea to warm me up!
2 hours later: Mineralize, Optimize, and Revitalize supplements

Ultimate Reset, weightloss, autumn calabrese, detox, clean eating, tosca reno, reset, cleanse, vanessa.fitness, vanessadotfitness, vanessa mclaughlin






noon: Lunch - Microgreen salad and miso soup
  • Thoughts: I ate this begrudgingly...eating it just to eat it, without any enjoyment!
2 hours later: Power Greens powder with water









Ultimate Reset, weightloss, autumn calabrese, detox, clean eating, tosca reno, reset, cleanse, vanessa.fitness, vanessadotfitness, vanessa mclaughlin
3:30 pm: Snack - Vegan Chocolate Shakeology + 1/2 banana + cinnamon
2 hours later: Mineralize, Optimize, Soothe, and Revitalize supplements











Ultimate Reset, weightloss, autumn calabrese, detox, clean eating, tosca reno, reset, cleanse, vanessa.fitness, vanessadotfitness, vanessa mclaughlin
6:30 pm: Curried Cauliflower, Steamed Spinach, and 1/2 a sweet potato
  • Thoughts: The plan called for only the cauliflower and the spinach, but because I taught two high intensity fitness classes today, I added the sweet potato. I modify, demonstrating the higher intensity, but doing the low intensity moves, as I'm not supposed to do rigorous exercise on the Reset. 
I'm off to bed because that gets me closer to the finish!!!

See you tomorrow! *** If you're interested in more info about the Ultimate Reset, Shakeology, or need support in your health and fitness journey, fill out my form below!***

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Ultimate Reset: Day 15

Day 15: THE HOME STRETCH! Wohoooo!

You guys, I'm in the final stretch of the Ultimate Reset (my 21 day cleanse) and I'm so freaking excited!

I'm SO HAPPY week 2 is over....it was rough. The meals included a few vegetables I really don't like (beets and steamed kale), and I was in a grumpy mood most of the week. The week finished with my dad visiting this past weekend, and he is a chocolate lover. He went to the grocery store and bought chocolate cake, chocolate ice cream, and chocolate cookies....it was a challenge to watch everyone around me eating all these yummy things, but the thought of eating all that stuff, makes me cringe. I know my stomach would hurt if I ate that food. Yes, the taste would be amazing (it is chocolate after all)...BUT my tummy would NOT be happy.

I don't think my stomach has EVER felt this good in my entire life, and I'm not about to ruin that for a few bites of tasty food! And people I see keep telling me my skin is looking amazing. That makes me feel pretty good!!

I started the Phase 3, Restore, today, and this week I eliminate grains. The goal is to restore my digestive system with pre- and pro-biotics.

I wasn't hungry at all today, and I had a sweet potato with dinner, which was filling. I also only taught one gentle yoga class, so I wasn't super active today!

Now, my mother in law is visiting, and she's been great about my being on the cleanse, even eating some of the same foods - last night we had the same exact dinner, and we're doing it again tonight!! So, it helps if someone is doing it with you.

And I only have 6 days left!!! So, I can see the end, I'm feeling great, and don't want to cheat, now!

 Today's Menu:

8 am: 24 oz water with Mineralize, Optimize, and Revitalize supplements

30 minutes later: Breakfast - Fresh fruit plate (3 cups of fruit!)

  • Thoughts: I've been loving the berries, and a tropical mix of pineapple, papaya and mango!

2 hours later: Mineralize, Optimize, and Revitalize supplements





noon: Lunch - Microgreen salad and miso soup

  • Thoughts: Yep, another micrograms salad...thank goodness for the pumpkin seeds!

2 hours later: Power Greens powder with water











3:30 pm: Snack - Vegan CAFE LATTE Shakeology + 1/2 banana + cinnamon

  • Thoughts: Tastes like a cinnamon dolce latte!! 

2 hours later: Mineralize, Optimize, Soothe, and Revitalize supplements







6:30 pm: Garlic Veggies and Baked Sweet Potato

  • Thoughts: My mother in law and I ate this for dinner, and we both thought it was delicious! We both took the veggies and stuffed them into the potato. Filling and tasty.

Supplements Info: 

The new supplement I am taking this week is Revitalize!

Revitalize

Probiotics help restore the balance of healthy bacteria in your digestive tract. They are live microorganisms (in most cases, bacteria) that are similar to beneficial microorganisms found in the human gut. They're sometimes called "friendly" or "good" bacteria because they help break down carbohydrates, and provide a beneficial environment for the digestive tract.

Antibiotics, while they have helped cure disease and saved countless lives, can destroy healthy bacteria indiscriminately. This depletion of good bacteria in the intestines can keep your body from performing optimally.

Our Revitalize capsules are unique in that they combine both pro- and prebiotics, helping your body maintain the right environment for healthy intestinal flora.

*** If you're interested in more info about the Ultimate Reset, Shakeology, or need support in your health and fitness journey, fill out my form below!***

Fill out my online form.

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