Free 7 Day Clean Eating Group

It is the season of Thanksgiving and giving back to others. I wanted to give the opportunity to my followers, friends and family to learn healthy eating habits. I have decided to offer a FREE 7 day clean eating group, so many people have said they do not where to start with clean eating or the basics of it.

My life changed when I started clean eating, portion control, and Beachbody programs. I was going to the gym and eating "healthy" so I thought. When I truly began to transform was when I understood clean eating and what I was putting into my body.

Trust me, it is hard to make a lifestyle change, to truly be honest with yourself about what you are eating and how you are treating yourself. It was hard to get rid of my overload of coffee creamer, excessive amounts of peanut butter, and snacks!! But in time and with the desire to change...you can do it! I have found recipes and foods that work for the whole family! I am not deprived of anything, rather I found the healthier versions of everything!

The book that changed it all for me and helped me truly understand what I was putting into my body is called 'The Perfect 10 Diet' by Michael Aziz. I preach not being on diet, and this is not a diet book. It has steps for cutting out the bad food in our lives and tells us what to put into your body to properly nourish it. This book completely changed the way I look at food! 

I would like to help you get started with the process by giving you a 7 day meal plan, grocery list, daily accountability and motivation!

Requirements to join:

1) Make me your official beachbody coach and create a FREE account. This allows me to send you meal plans, tips, grocery lists, and motivation!

2) Participate in the private online group

3) Invite others to join you! We all love having someone to do things with, what better way to start something new than with a friend or two! You are more likely to stick with it when others around you are joining in!

What do get when you join?

1) 7 day meal plan

2) grocery list

3) daily tips 

4) a place to check in, ask questions, and get support

5) strategies to handle life and how to stay on track

Are you ready to get started? The group will kick off Monday November 9th, so reserve your spot today!

Email me at asoderberg32@gmail.com, send me a message on my facebook page www.facebook.com/ansoderberg or fill out the application below to enroll in the free group!

Meal Plan

What you put into your body is one of the most important things when trying to lose weight, tone up, or just get healthy. It is important to make sure that you eat 6 meals throughout the day. Have you ever noticed if you wait a long time in between meals you typically tend to overeat. After about 3 hours your blood sugar levels begin to drop, 4 hours your body has digested everything you ate from earlier and 5 hours blood sugar begins to plummet and you refuel on whatever you can grab. Eating smaller more frequent meals helps keep blood sugar levels steady, maintain muscle mass and fuel your body for the days activities. 

Breakfast is the most important meal of the day, ALWAYS eat breakfast. Eating breakfast helps kick start your metabolism and fuel your body for the day. If you are starting to plateau or not seeing any changes it may be because you are skipping breakfast. Start your day with a good breakfast and continue to eat every 3 hours.

A typical day for my meal plan consists of breakfast, mid-morning snack, lunch, afternoon snack, dinner and sometimes an evening snack.

Breakfast: I wake up in the morning and drink a large glass of water before starting my workout. This helps flush toxins from your body, boost your metabolism, and keeps your digestion regular. I am super busy in the morning getting myself ready and the baby ready for the day. For me drinking shakeology in the morning is easiest way to make sure I get a good breakfast. I pour my ingredients into the blender mix it up and I am ready to go within 2 minutes. 
My typical breakfast consists of shakeology (1 scoop), fruit and a nut butter (almond, peanut). And of course one cup of coffee!


Mid-Morning Snack: About 2.5-3 hours after eating breakfast I have a snack. My snacks vary depending on the day. Some snacks I typically enjoy:

- 1/2 cup plain greek yogurt with honey and tsp of natural peanut butter and an apple. 
- Cheese, turkey lunch meat and apple
- 1/2 grapefruit, almonds

Lunch: My lunch varies depending on the meal we had for the dinner the night before or what foods I have leftover from Sunday meal prep. I always have a protein, veggie, and a carb. Some lunches I typically go to:

-spinach salad, peanuts, shredded chicken or turkey meat with salsa and olive oil dressing or homemade balsamic dressing. I like to add quinoa into my salads as well.
-Proteins: chicken, turkey meat, fish (salmon, tilapia, tuna)
-Veggie: broccoli, asparagus, green beans, brussel sprouts
-Carb: sweet potato, quinoa, whole grain wrap

Afternoon snack: I usually have my snack about 2 hours before dinner time. Carrots with hummus, apple/banana with almond butter, cashews, peanuts.

Dinner: This is very similar to my lunch time meals. I always have a protein (usually chicken of some sort), vegetable, and a carb.  




Snack: If I am still hungry and have left over containers from the day I will have another snack. Some of my go to snacks are shakeology, greek yogurt, apple or banana (drizzled with honey & cinnamon), cashews or almonds. I try not to eat any carbs after dinner time. 

Message me for customized meal plans and additional ideas!  

I'd love to help you reach your weight loss goals!

How Challenge Groups Have Changed My Life

My fitness and health before starting challenge groups was difficult and not consistent. I was 4 months post baby and I lacked the motivation needed to get back into shape. Before I was pregnant, I was confident and felt comfortable in my own skin. That was completely different after having my son. I lacked confidence, when I looked in the mirror I did not recognize that person, and I constantly had negative thoughts about myself running through my head. I was going to the gym and eating "healthy" but was not getting results. Everything changed both physically and mentally for me when I joined my first challenge group.

I was hesitant to join an online group with women and men I had never met before. Honestly who isn't?!? We are scared because we fear judgement and we think we have nothing to share. Trust me these thoughts ran through my head a million times. I am the type of person who thinks I can do everything on my own and hate asking others for help. I would rather struggle and fail a million times before asking for help. BUT...I was at point where I knew I needed help. I was not holding myself accountable, made every excuse possible, and I was not making any progress. 

My first challenge group saved my life...and no this is not an exaggeration! The group provided me with everything I was needing and much more. If you are anything like me you are competitive and when others are counting on you to show up you have to succeed. I had a coach and the other challengers in the group posting daily on their progress, completing their workout, eating a healthy meal, and motivating me to do the same. Negativity was not an option and I was constantly reminded daily that I was worth it to make the change! This type of thing drives me to push myself and failure was no longer option.

In the challenge group I was provided all the tools I needed to succeed. In the first week we spent time talking about measurements, meal planning, recipes, and what to expect with the program. Over the next 21 days I was motivated daily to stick with my meal plan, get my workout in, provided with food ideas, and supported by others when I had a bad day. I thought I had it all figured out till I joined this group. I learned portion control and clean eating. I learned this is a lifestyle change and 1 bad day does not define you or the progress you are making towards your goals. I learned I am WORTH it! I learned I am capable of anything I put my mind to. I learned setting goals is important and when you think it, you believe it and will become it! Challenge groups changed my life and I want to share with everyone this experience and maybe just maybe change a few lives along the way!

Fear is normal and if you have fear that is a good thing that means you are moving in the right direction towards change! Any change especially a change regarding your health and lifestyle is terrifying. Trust me on this one...it will be a change you will never regret. You are WORTH it and your health is not something to chance! I want to show you how to live a healthier life. I want to show you it is not rocket science, there is no magic pill or quick fix to live healthy. Let me show you how 30 minute workouts, portion control, shakeology, and change groups can change your life!

My next group is forming now Jiggle Free June and I want you in my group! I want to help you! MSG me for more information or to get started! To give you even more incentive to join me from now until June 30th for every 21 day fix or fix extreme package sold, beachbody will donate $10 to the International Justice Mission! Get healthy and help a great mission at the same time!

Watch this video to get more information on challenge groups!