2Bmindset vs 21 Day Fix

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Do you want to lose weight fast? Lose weight without working out? Drink wine, eat ice cream and still lose a ton of weight!?

Well you’ve come to the right place for the first two! BUT REALLY!? You think you can eat ice cream, drink lots of wine and lose weight? Sorry sister not happening, but if you do figure a way how to let me in on your secret!

Today I am going to talk about two different programs because I have so many clients that ask about the differences in the tried and true fixate (21 day fix) container program and then the new nutritional program 2Bminset. After months of living the 2Bmindset lifestyle and having followed the fixate container program for about a year, I’m ready to really break it down for you sister!

2B-Mindset+Shakeology_Before & After_LB

With 2Bmindset there is no workout plan associated, it first focuses on nutrition. So if you aren’t ready to tackle both fitness and nutrition, this is the place for you! This is not to say you shouldn’t workout, if you are up to it you definitely should! But sometimes it can seem overwhelming to tackle both, or maybe you have some physical restrictions keeping you from exercise. When I started this program I was having a lot of knee pain and had to cut back on my workout routine. I later found out I would have to have knee surgery so sticking 2Bmindset while not being able to workout really helped me stay on course with my weight lose and health goals! (16 lbs in 4 months, and its still off, boo ya!)

exercise

Fixate is a program that is based on using color coded containers to plan out your meals for the day. Each workout program with Beachbody has a different fixate plan to follow depending on your weight and your goals. You follow a simple instruction guide to understand how many containers you get each day. Then there is a food list to match up to each color container. You can follow this plan to get the max results in conjunction with a workout plan, but you can also follow 2Bminset with any of the Beachbody fitness programs and still see great results (which is what I do now!)

So for today’s purpose I am going to focus more on what 2Bminset has to offer vs what fixate is all about, because it has been out there for YEARS and honestly you probably already know what it’s about. So I’m going to tell you more about 2Bminset and the major differences.

Well first of all 2Bminset is not as strict as the container program. Fixate lays out exactly the portions of each food group you need in a day and don’t you dare go over that allotted amount! With 2Bmindset Illana teaches you based off only 4 food groups how to build you plate at each meal time. The groups are broken down into Veggies, Proteins, Carbohydrates (called FFCs) and accessories (aka the good stuff! Fats, dressings, sweets, etc..) She breaks each meal out by how much of each group you should fill your plate with, so you visually learn how a plate should look. This makes going out to eat a lot easier! With Fixate you fill up the container then put it on the plate, which in all honesty really helped me learn what a portion should look like. But Ilana teaches you to eye ball it and many people have had success with that.

say yes to food

Now how does she build each plate? She breaks it down into three of the four groups Veggies, Proteins, and FFCs. Accessories can be used in any meal to add flavor, just be sparing with what you choose to use. She breaks it down by what % of each food group should cover the plate. For example at breakfast you should fill the plate with 50% protein and 50% FFCs and if you sneak in veggies like in an omelet that’s an extra star for you Glen Coco! So a good breakfast with 2B would be low-fat greek yogurt and berries or scrambled eggs, a little cheese and a pieces of whole wheat toast with a little almond butter. This means you only eat certain food groups at each meal, unlike the container program where you can mix and match when you eat which foods as long as you don’t go over the allotted containers. The hardest one to get a grip on was no FFCs at dinner, but after a while you get used to is (hello zoodles my love).

The biggest difference I found in these programs was how the food lists and “food groups” were layed out. With 2B there are only 4 groups and with Fixate you have 6… The biggest mindshift for me with 2B was thinking about certain foods I normally didn’t put into the carb list on the FFC list. Like fruits… I used to eat A LOT of fruit but have since cut back knowing what the sugar and carbs from them can do. With 2B you will learn to LOVE veggies, as veggies most is a mantra Ilana lives by. You will learn to add accessories or what fixate may consider the blue, orange and teaspoon in moderation.

2BM_SGG_More-Sure-Model

Treats just like on Fixate are allowed, but again everything in moderation. Think about having “just a bite” instead of a whole piece of cake or one glass of wine vs the whole bottle! She like to live by the dinner and done rule BUT don’t starve yourself, if you are still very hungry try drinking a glass of water and if still hungry follow the progression wheel of what to eat next.

treat not cheat

One thing that is the same is that you will track what you eat to a certain degree. With Fixate you track how many of each container color you eat in the day and with 2B you will just jot down the meals and snacks you have throughout the day. This gives you a bit more freedom to set your own guidelines and learn what your body reacts well to and what it doesn’t. So if you wake up one morning feeling super bloated (and it’s not that time of the month) check out what you ate the day before. Was it a dairy heavy day? Or maybe a veggie that can make you reach for some beano? Like broccoli or cabbage.

Another thing that sets this program apart from fixate are the videos made by Ilana. She has 21 videos that break down the food groups and why certain foods are within that group. She does a good job of explaining the why behind her rules which will help in your mindset shifts. Then she teaches you the Plate it! Method. It’s broken down into each meal with examples of recipe ideas. From there she goes deep, get ready for some therapy. She teaches you mantras and tools on how to shift your mindset about food. How to fight through the cravings and what to do when you get into a sticky situation, literally….

Ilana herself was an emotional eater when she was young so she understands the struggles and knows that it takes a lot more than just giving you a meal plan to follow to make this a lifestyle. It’s all about giving you the tools to change your mind and the way you think about food. She will strip away the negative thoughts you may have about “healthy” foods and teaches you to fall in love with fueling your body with the good stuff.

2B_EmoEating

The one piece of the program I must say I still disagree with is weighing yourself EVERDAY! I find when I do this I get a little psychotic and anxious, so after a month I decided to just weight myself every Friday morning. If you are following only the nutrition piece of this I will say it does help you understand which meals help you lose and which make you just maintain or gain so it can be helpful in the first few weeks. If you are working out you will be building muscle. So the scale will probably not show as much weight lose as anticipated. This, if you’re anything like me, will drive you bonkers because your body is going to start replacing that fat with muscle, which we all know MUSCLE WEIGHS MORE THAN FAT!

Ilana IG A vs B Photos067

Overall each program has its pros and cons and it all boils down to what is right for you!

Do you need a strict plan where you portion and plan everything? Or are you wanting to learn more about nutrition and how to build a healthy lifestyle into your current life without a ton of planning?

2B_Before&After006

Either way you go you can’t go wrong when you are taking the GIANT leap to start making changes towards a healthier life!

If you want more information on either program drop your information below and I will get back in contact with you! Or check out the 30 day challenge page

2B_Before&After014

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Top 10 Ways to Help Lower Your Cholesterol

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Four years ago I went in to have my yearly bio-metric screening through work for my health insurance. I’m sure most of you out there have to do this as well. You may even get perks for having a clean bill of health, but for those of you who don’t it is a normal screening where they check blood pressure, cholesterol, BMI, etc… Everything checked out except they said my cholesterol was a bit high. Not high enough to be too concerning, but definitively need to work on my diet and exercise. So I didn’t think a lot of it and I was already working on my nutrition so figured with a healthy diet I would be fine…

Then the next year they said it had increased again.

Then by the next year they said it had gotten so high that the next time I came in if I didn’t show a decrease I would most likely need to go on medication. This was an “OH SHIT” moment for me. I knew it was time to really get my but in gear and do something about it. Having high cholesterol can increase your risk of heart disease, lead to heart attacks, clogged arteries, and liver failure. After some research and talking to my mom, I found out high cholesterol runs in the family. My grandma would try changing everything in her diet, but never saw results. That was a bit discouraging, but I was already working on eating a cleaner diet so I figured I would do what I can until next year’s test.

Well the time just came and GUESS WHAT!? I lowered my cholesterol levels by a CRAZY amount! My doctor was honestly shocked. She said she has never seen someone stay so dedicated and actually drop their levels like I did! So I thought I would share the top 10 things I changed about my lifestyle to drop my cholesterol levels.

  1. Exercise
    1. Physical activity is going to help raise your HDL levels which is the “good” cholesterol your body needs. Either 20 minutes of moderate activity five days a week or 30 minutes of high intensity cardio 3 days a week.
    2. If you are looking for a way to get motivated in a workout or advice on workouts in general check out my page on how to join my 30 days to a better you challenge.
  2. Reduce saturated fats like red meats and high fat dairy products
    1. These saturated fats will increase your LDL or “bad” cholesterol. You don’t have to completely eliminate them from your diet but try to not eat red meat more than one to times a month. If you want to completely eliminate though even better! Note: if you have high cholesterol I don’t recommend doing the Keto Diet (learned this the hard way!)
  3. Add in monosaturated fats… Did you say avocados!?
    1. Adding monosaturated fats will help to decrease LDL while raising your HDL. These are the “good” fats you want in your diet. You can get these from avocados, canola oil, tree nuts, chia seeds, olives.
  4. Eat non-processed foods to avoid trans fats
    1. Most packaged and processed foods will contain a trans fat, also labeled as partially hydrogenated vegetable oil (the FDA is working on banning partially hydrogenated vegetable oil by January 2021!) Other places you may find trans fats are in margarine and butter substitutes. Use the real stuff folks just in moderation! Or look into avocado and sunflower oils!
  5. Eat more Soluble Fiber!
    1. Soluble fiber is going to help reduce the absorption of cholesterol into your bloodstream. Examples of high fiber foods are brussels sprouts, apples, citrus fruits, oatmeal, barley, beans, peas, & lentils (all great FFCs to work into your meals if you follow 2Bminset)
  1. Drink your Superfoods
    1. Wondering how the heck you can balance getting in everything I just listed above? How about by drinking a yummy shake everyday!? I drink a daily vegan superfood shake that has a dense focus of everything listed above PLUS more like pre-and pro-biotics that help aid in a balanced tummy. Want information on how to get this shake? Send me an email and I will be happy to hook you up!
  2. Drink Alcohol in MODERATION
    1. I won’t lie to you this one was tough for me and I still am not the best at it, BUT I have cut back how much wine I drink during the week and focus on having a beverage only 1-2 days out of the week.
  3. Slim that waistline!
    1. If you do 1-7 you will most likely see your weight drop (I would be surprised if you didn’t!) Carrying extra pounds is a direct link to higher cholesterol levels, but note this is not always the case. Even if you are within your BMI bracket for your height you could still have high cholesterol. My grandmother was a very tiny woman and she still had high cholesterol. Always talk to your doctor about what a healthy weight for you is.
  4. Quit Smoking (if you do!)
    1. I am not a smoker but grew up in a household with both parents who smoke. There are a million reasons why you shouldn’t smoke, but if lowering your cholesterol is the reason that will get you to stop I wanted to throw it on the list!
  5. DRINK MORE WATER
    1. So this isn’t directly linked to lowering your cholesterol BUT it is going to help you lose weight, flush toxins, cut cravings, and fight hunger sooo might as well be linked to it! You should be drinking half your body weight in ounces daily.

I do have to note that I am not a certified nutritionist or doctor so always consult your doctor when changing your diet or exercise routine, Changing your diet may not always be enough and there are medications out there to help regulate your cholesterol if it ends up not being enough, but these are the steps I took to lowering my cholesterol so I wouldn’t have to go on a medication and it WORKED! So before you jump to pills try making changes to your life and build better habits!

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Never Regret…

Never Regret…

Throughout my journey so far the one phrase I always keep top of mind is, “You will never regret a workout, you will only regret not working out!” So whenever I’m tired, hungry, cranky (which happens a lot after work and in the morning ha!) the last thing I want to do is turn on a video or hit the gym. Then I think about how good I feel once I have accomplished my workout.

I’ve never been a runner and don’t know what it’s like to get a “runners high” but I do know what it feels like to give it everything you’ve got in a workout. I have to assume it feels something like that. In this post I wanted to share my best tips for pushing through the mental block you may experience when starting your journey. This journey is ALL A MENTAL GAME! It’s taken me months to really get it together, stay dedicated and learn how to put mind over matter. You have to be strong and know you CAN do it!

#1 Set your goals at the beginning of this journey! I don’t just mean your goal on the scale or inches off your body (BUT do take a before picture and take your measurements! You will get all the feels that at that first milestone of taking after photos and measurements!) So what I mean by goals are what are you really deep down inside doing this for? Did your doctor give you an ultimatum? are you sick of feels weak and depressed? Do you have kids that you want to set an example for? Think deep, jot it down, and remind yourself of this goal everyday!

#2 Don’t make excuses. I am a professional excuse maker. There are millions of excuses I hear daily from people as to why they can’t workout or why they can’t meal plan, but I always find a loop hole in those excuses. You don’t get fit sitting on the couch eating ice cream I promise!

#3 Make it fun! If you enjoy the workout you’re doing, you will be more inclined to do it. I love switching up what I do each week. I go between dance videos, cardio, yoga, barre, and strength training to name a few. The options are endless with Beachbody on Demand!

I’ve tried every quick fix in the book and let me tell you they DON’T work! It’s hard work, it takes time to build the habit and it takes a lot of dedication, but if you put your mind to it, have the right tools, and support system you CAN do it!

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