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You don’t have to be a bariatric physician to know that NBC’s The Biggest Loser is full of, well, shockingly bad weight-loss advice. And a recent study of former contestants by the National Institutes of Health seems to confirm it: Extremely obese people who lose extreme amounts of weight using extreme exercise and diet protocols are extremely likely to gain all of their weight back, and then some.

We’re not going to name names (New York Times, Huffington Post), but many of the headlines inspired by the study were equally ill-advised. To be clear, you can lose weight on a diet, and you don’t have stop dieting right now. And if you’re smart about how you go about losing weight — by making a few key adjustments to your daily habits and diet and exercise plans — your weight loss can be extremely successful and (more important) sustainable. Want to know how to lose weight? Start with the following eight weight loss rules that work. They’re proven by science to not only help you shed fat fast, but also keep it off for good.

 

DON’T RELY ON EXERCISE ALONE
You’ve likely heard the old fitness chestnut “you can’t out exercise a bad diet.” Now start heeding it. “Exercise is not the only thing you should do to lose weight,” says Kelliann Davis, PhD, an assistant professor at the University of Pittsburgh Physical Activity and Weight Management Research Center. “It has to be in combination with diet.” In a study from St. Louis University, people lost weight whether they exercised, cut calories, or both. But those who did both, cutting their daily calories by 10 percent while embarking on an exercise plan, doubled their insulin sensitivity — a metabolic indicator of long-term weight-loss success. People who begin diet and exercise plans at the same time are also more likely to be following both a year later, according a study in Annals of Behavioral Medicine.

 

EXERCISE INTENSELY
In a study published in the Journal of Strength and Conditioning Research, people who did high intensity interval training (HIIT), alternating 20 seconds of maximum effort followed by 40 seconds of rest for 30 minutes, burned three to four more calories per minute than those who performed steady-state exercise, such as running, cycling, or resistance training. And it only gets better from there: “There is evidence that your body starts to burn fat preferentially as a fuel as you become fitter,” says Davis. Those benefits extend post-workout, according to a study in the Journal of Applied Physiology. The researchers found that people with a high aerobic capacity (developed through intense cardio workouts) continued to burn fat at a higher rate post-workout than people with a low aerobic capacity. That’s reason enough to ramp up your HIIT training, which is a cornerstone of many Beachbody programs. Find the one that’s best for you at Beachbody On Demand.

 

TRACK YOUR WORKOUT PROGRESS
“People typically overestimate how much and how hard they exercise,” says Davis. Science agrees: In a recent study in Medicine & Science in Sports & Exercise, people misjudged their calorie burn during vigorous exercise by up to 72 percent. Your move: Invest in a fitness tracker — preferably one that can monitor your heart rate (the most accurate way to gauge exercise intensity). “Keep track of your workout duration [i.e., the amount of time you spend exercising, not chatting], exercise intensity, and caloric burn to see if you’re hitting your goals,” Davis says. If you are, that knowledge will inspire you to keep at it. If you aren’t, you’ll know where you need to dial it up.

 

KEEP A FOOD JOURNAL
Devote the same attention to your diet by keeping a food log. In a study from the University of Illinois at Chicago, people who recorded everything they ate each week for a year lost 3.7 percent more weight than those who didn’t. Then weigh yourself regularly to make sure you’re meeting your goals. In a study in the Journal of Obesity, people who weighed themselves daily lost 4.6 more pounds after 12 months than those who rarely stepped on the scale.

 

EAT MORE PROTEIN
A salad might be the classic weight-loss food, providing plenty of hunger satiating fiber, but unless that salad is topped with protein (think: meat or soy), it won’t fuel weight-loss success. Not only is protein inherently anabolic (simply eating it triggers protein synthesis, the cornerstone of muscle growth), but like fiber, it’s also slow to digest, curbing hunger for hours after eating it. Which proteins are best for weight loss? That’s like asking a mother to pick her favorite child. But in a study in the American Journal of Clinical Nutrition, the following protein-rich foods performed particularly well: Yogurt, peanut butter, nuts (other than peanuts), skinless chicken, low-fat cheese, and seafood. Shoot for .7 g to 1 g of protein per pound of bodyweight per day, consuming at least .25 g of protein per pound of bodyweight per meal.

 

DRINK MORE WATER
Thirst and hunger are both registered by the hypothalamus, which often gets its signals crossed — sometimes when you feel hungry, you’re really thirsty. Similarly, filling your belly with water can help you tamp down feelings of hunger, according to British researchers reporting in the journal Obesity. In the study, participants who drank 12 ounces of H₂O before a meal lost significantly more weight after three months than those who didn’t. Need another reason to stay hydrated? You burn two percent fewer calories per day when you aren’t, according to a study at the University of Utah.

 

CATCH MORE ZZZs
People who sleep less than 5 hours a night are about 40 percent more likely to develop obesity than those who log 7 to 8 hours, according to a study in The American Journal of Epidemiology. The researchers noted that sleep deprivation may reduce the motivation to exercise and trigger counterproductive eating habits. “A lot of people overeat during the day [in an attempt to keep their energy levels up] to compensate for not getting enough quality sleep at night,” says Robin Berzin, MD, a functional medicine doctor and founder or Parsley Health in New York City. Turn off your phone, computer, tablet, and TV at least 30 minutes before bedtime, suggests Dr. Berzin. The blue light from these screens can reduce your production of the sleep hormone melatonin, giving you less deep REM sleep and leading to grogginess the next morning, according to a study from Brigham and Women’s Hospital.

 

RELAX
Fewer worries can lead to less weight, according to a study by Greek researchers. They found that people who completed a stress management program lost an average of 6.7 more pounds than those who did not. Many people live in “permanent emergency mode,” waking each morning feeling rushed, and staying in high gear until bedtime, says Dr. Berzin. This frenetic pace can spike levels of cortisol (a stress hormone) and insulin, starting a cascade of metabolic effects that can result in weight gain. Her advice: Learn a stress management technique, such as meditation, and practice it regularly.

 

IF ALL ELSE FAILS, SEEK PROFESSIONAL HELP
If you’re exercising regularly, eating healthfully, drinking plentifully, sleeping peacefully, tracking your fitness consistently, and still not losing weight, you might be hamstrung by a larger problem that’s not entirely under your control. “A lot of people have underlying medical issues — hormone imbalances, autoimmune diseases, metabolic disorders — that are cutting them off at the knees,” says Dr. Berzin. For example, about 20 million Americans have thyroid disease, according to the American Thyroid Association, and about 23.5 million have autoimmune disorders, according to the National Institutes of Health. Both conditions can make sustained weight loss more difficult. In many cases, a doctor can make a diagnosis with a simple blood test, and prescribe a course of action that can unshackle you from the condition that’s preventing you from achieving your ideal weight.

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Run a marathon, stop drinking diet soda, start meditating, get some calf definition — these might be just a handful of goals you have for the new year. It’s totally normal to want to reboot your life (and revamp your bod) come January 1, but before you go crazy with your New Year’s resolutions list, you may want to consider what not to do.

Learn more about the most common New Year’s resolution mistakes — and how you can avoid making them.
 

Mistake 1: Your goal is too broad.

Goals like “getting fit,” “eating healthy,” and “losing weight” are too broad and ambiguous to be successful. To follow through with your goals, you need to define exactly what they are in clear terms. A good way to achieve this: Make sure your goal passes the SMART Goals test, meaning it should be Specific, Measurable, Attainable, Realistic, and Timely.

Instead of committing to eat more greens — a goal that’s vague and tedious to measure — incorporate at least one different vegetable in at least two meals daily.
 

Mistake 2: You don’t hold yourself accountable.

 

If there are no repercussions surrounding your goal, you’re more likely to make excuses, fall behind, or just give up completely. To hold yourself accountable, you have to put yourself in situations that make it difficult to slack off.

If you thrive on encouragement or tough love, ask a friend or family member to check up on you regularly to make sure you’re on track with your goal. If you struggle to stay motivated on your own, participate in a team challenge (like Beachbody’s My Challenge Tracker), or set a non-negotiable exercise date with a friend so you can’t bail at the last minute. Or pick a Beachbody fitness and nutrition plan that suits your current fitness level and goals, and simply follow the plan each day. We’ve done all of the thinking for you; all you have to do is press play, and follow the nutrition guidelines.

If you work well under pressure, share your goal on social media, and set a deadline to achieve it. Post progress updates frequently, and ask your social network for encouragement on the hard days.
 

Mistake 3: You make too many resolutions at once.

If you want to add mixed martial arts five times a week and running three days a week, plus cut dairy, gluten, and sugar from your diet all at the same time, you might be setting yourself up for disappointment. Setting too many equally ambitious goals at the same time isn’t effective.

Instead of creating multiple resolutions, which can leave you feeling scattered and overwhelmed, focus on one or two goals. Strive to make the couple of resolutions you focus on ones that can be built on. Once you’ve successfully incorporated one goal into your life, you can gradually add other related mini goals to ensure you’re progressing.

For example, if you set a goal to run three days a week, make sure that you not only schedule those runs and treat them like unbreakable appointments (if an important scheduling conflict arises, move the run to another time that day or the next, but don’t bail on it), but that you also set realistic pace and duration goals for those runs. Don’t expect to run eight-minute miles for 5 miles if you haven’t run a step in months (or years). Once you settle into a running schedule, pace, and distance that’s working for you, up the ante slowly. Either pick up the pace for half a mile every other run, add an extra mile or two to one run a week, or add an additional short run to your weekly routine. Keep building on your original goal gradually throughout the year.
 

Mistake 4: You don’t develop a realistic plan for achieving your goal.

Setting a goal without creating a plan of action is like constructing a building without laying the foundation first — it’s totally unsustainable.

Before you take action, make a list of things you can do each day to achieve your goal, then include weekly and monthly milestones you want to hit. Breaking your goal down into several smaller short-term goals helps you stay focused and feel accomplished — even on the super tough days.
 

Mistake 5: Your resolution feels like a chore.

A good goal should be both challenging and exciting. It should push you outside your comfort zone, but still be approachable. If your goal feels too difficult, daunting, or boring to tackle, tweak it.

Instead of whipping up the same lackluster chicken and broccoli dish every night, watch 21 Day Fix creator and Beachbody Super Trainer Autumn Calabrese and her professional chef and brother Bobby Calabrese prepare healthy and tasty dishes in their cooking show, FIXATE. It’s not always apparent how to make a dish healthy, but Bobby and Autumn reveal their secrets to making appetizing, clean food.

Or, if the idea of lifting weights at the gym four days a week doesn’t rev your engine, pick an activity that does — hike outdoors with a friend, take a dance class, or sign up for Beachbody on Demand and get access to more than 40 different workout programs, plus exclusive niche workouts with Beachbody trainers.
 

Mistake 6: You don’t celebrate your progress.

 

It’s tough to stay disciplined if you have nothing to look forward to. Instead of waiting to treat yourself or have fun until you hit your goal (which — let’s be real — can seem like a lifetime away), pause every now and then to acknowledge your hard work and progress. Celebrate the small victories; it will help you stay motivated and excited for more.

Pro tip: If your inclination is to celebrate with an edible treat, rethink your strategy. While occasional cheats and treats help keep us sane, they shouldn’t become a celebration default. Instead, treat yourself to new motivational or performance workout gear. Reward your discipline with a massage, pedicure, haircut, or spa day.
 

Easy, Effective New Year’s Resolution Ideas

Need some sample resolutions to get started? We’ve got you covered.

• Try a clean eating challenge, where you vow to avoid processed foods and eat real, whole foods instead. Try this for
  30 consecutive days, and when you hit the one-month mark, commit to another 30 days. Repeat until this becomes the way you eat.
• Cut soda, even diet soda, and high-calorie drinks from your diet (bye bye, chocolate peppermint mocha). Get your fluids from good ‘ol pure water, plain coffee or tea (a splash of milk or non-dairy milk is OK), and nutrient-packed smoothies or Shakeology.
• Eat two extra servings of veggies every day for a month.
• Track your daily workouts. Beachbody’s My Challenge Tracker makes this easy.
• Learn how to portion your meals with a program like 21 Day Fix.
• Cook clean, healthy recipes at home at least four nights a week. Also, try one new recipe a week.
• When you eat out, swap your carb-filled sides (such as fries or breakfast potatoes) with veggies or fruit.
• Do at least two different types of exercise every week to keep your body guessing.
• Do your daily workout early in the morning; you’ll be less likely to schedule something over your exercise time, or not do it because a last-minute meeting came up. You’ll have to fight the urge to snooze, though.
• Make a workout date with a friend at least once a week. Can’t get out of the house, or too cold and dark out? Invite your friend to your house and get your sweat on in your living room with Beachbody on Demand.
• Bring your lunch to work four days out of five.
• Limit the amount of sweetener you put in your coffee or tea. To start, reduce it by half.
• Drink a glass of water every morning when you wake up.

 

The Keys to Successful New Year’s Resolutions, in a Nutshell

Pick one or two — but no more than three — specific, measurable, attainable, realistic, and timely resolutions that are compatible with your current fitness level, and won’t require super drastic changes to your schedule or lifestyle. Start with small and specific goals that can be built on after they’re implemented and habitual. Make sure to factor in an action plan for executing your goals, and building on them once you hit milestones. Pause a few times to reassess whether your goals are working for you, and don’t forget to celebrate your progress!

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Let’s cut to the quick. Do these things and your diet will get better. Probably much better.

They might be obvious yet, in my experience, many people have trouble following the basics. I guess we’re all wired differently and, thus, we vary in what clicks for us mentally when it comes to instruction. But I can’t tell you how many diets I’ve analyzed that weren’t “working” that were focused on, say, gluten or Paleo or some other trend-of-the-year but weren’t focused on these three simple components.

If you want to lose weight, adopting these three methods is absolutely vital no matter how you’re eating, be it high protein, high carb, high fat, or high fruit.

1. Drink more water
Most people overeat because they’re dehydrated. Drink two glasses of water every morning and keep on going throughout the day. A good gauge is to aim for half your body weight in ounces each day. Or, shoot, just make it an even gallon. You’re unlikely to drink too much, and I’ll bet you drink too little. You’ll be amazed how much better you feel and function when you’re properly hydrated.

2.  Cut out (or at least down) on junk
Most of us know where our diets are going south. We eat too much packaged junk, desserts, fast food, and cheap beer. Like, way too much. Stats show we get more than 10% of our calories from soda, fast food is a jillion-dollar industry, ampms are way more popular than farmer’s markets and we drink more beer, per capita, than the country that invented it. Yet, we have an insatiable appetite for answers to our issues that aren’t (quite literally) right in front of our face.  Instead of worrying about eating like a caveman or whether or not you’re allergic to gluten, try cutting the crap out of your diet and see what that does for you. Chances are you’ll never have to suffer through a diet book again.

3. Eat to fuel recovery (aka eat for what you do)
Instead of eating until you’re stuffed, try eating just enough so you recover from your workout, or whatever else you just did. We’ve gotten used to feeling full as our default state, or goal, which is positively bourgeois.  In a survival state, aka a performance state, you’d want to feel light, not full. Get used to feeling light and you’ll push harder during your workouts and you’ll end up eating pretty close to optimally because performance is addictive, too.

[Editor note: Check out Steve Edwards’ Blog for more on weight loss, getting fit, and much much more.]

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Beachbody On Demand is here! With Beachbody On Demand, we’re giving you unlimited access to stream hundreds of world-class Beachbody workout programs — anytime, anywhere.

And, now, with our annual membership, you’ll be able to access every program within the Beachbody catalog as well as instant access to future workout program releases coming in 2017 on DAY ONE. Sign up here so you don’t miss out on this limited-time offer!

What Is Beachbody On Demand?

Beachbody on Demand is a website that allows you to stream P90X, INSANITY, 21 Day Fix Extreme, INSANITY MAX:30, FOCUS T25, 3 Week Yoga Retreat, or any one of over 400 other world-famous Beachbody workouts that have helped millions transform their lives.

Beachbody On Demand also lets you sample Beachbody’s newest workouts, including CORE DE FORCE and 22 Minute Hard Corps. Inside, you’ll find the program nutrition guides, workout calendars, and exclusives like Shaun T’s CIZE: The Next Level dance workout and FIXATE, Autumn Calabrese’s brand-new cooking show.

No matter where you are in the world — whether you’re in your house, at the gym, or on vacation — you can access your program guides, your workouts, and more on your laptop, smartphone, or tablet. As long as you can connect to the Internet, you can work out with Beachbody, no DVDs required. What are you waiting for? Sign up now.

What Beachbody Workout Programs Are Included?

Beachbody regularly adds to the programs that come free within the Beachbody on Demand Member Library. The following are currently available to stream for free with a Premium Team Beachbody Club membership:

• 21 Day Fix Extreme
• FOCUS T25
• The Master’s Hammer and Chisel
• Body Beast
• P90
• P90X
• P90X2
• P90X3
• TurboFire
• Turbo Jam
• Brazil Butt Lift (including the Brazil Butt Lift Master Series)
• Brazil Butt Lift: Carnivale (exclusive to Beachbody On Demand)
• 10-Minute Trainer
• INSANITY
• INSANITY: The Asylum (Volumes 1 & 2)
• INSANITY MAX: 30
• 3 Week Yoga Retreat
• Beachbody Yoga Studio
• Tony One-on-One (Volumes 1-3)
• Hip Hop Abs
• Tai Cheng
• Rev Abs
• Rockin’ Body
• Slim in 6
• Shaun T Dance Party
• Total Body Solution
• Yoga Booty Ballet
• Ho’ Ala ke Kino
• Power Half Hour
• Great Body Guaranteed
• Get on the Ball
• Power 90
• Project You
• ChaLEAN Extreme
• ChaLEAN Extreme Deluxe
• Niche Workouts by Sagi Kalev, Autumn Calabrese, Joel Freeman, Jericho McMatthews and Tony Horton (exclusive to Beachbody On Demand)

What Are Digital Unlocks?

Digital Unlocks allow Beachbody On Demand subscribers (those with a Premium Team Beachbody Club membership) to pay to unlock unlimited streaming access to that workout program and that program’s nutritional program guides and workout calendars without having to purchase the DVD. Programs available for Digital Unlock currently include:

• CORE DE FORCE
• 22 Minute Hard Corps
• 21 Day Fix
• COUNTRY HEAT
• PiYo
• CIZE

What Are Purchased Programs?

Purchased Programs are workout programs that Beachbody On Demand subscribers (those with a Premium Team Beachbody Club membership) can stream for free if they have purchased that program on DVD or if they have the Annual membership which includes access to all workouts and future releases. Purchased Programs currently include:

• 21 Day Fix
• PiYo
• CIZE
• CIZE: The Next Level (exclusive to Beachbody On Demand)
• 22 Minute Hard Corps
• COUNTRY HEAT
• CORE DE FORCE

What Is Annual All-Access Beachbody On Demand?

The Annual All-Access Beachbody On Demand membership allows you to access every program within the Beachbody catalog as well as instant access to future workout program releases coming in 2017 on DAY ONE. Sign up here so you don’t miss out on this limited-time offer!

Want Beachbody All Access? Here’s How to Get It:

• New to Beachbody On Demand? Sign up here for the 12-month membership and all-access will be included!
• If you are an existing Beachbody On Demand member, click here and fill out the short form and you’ll be enrolled in the Annual All-Access plan.
  • If you have a 30-day free trial, your free trial will be cancelled and you’ll be enrolled in the Annual All-Access plan and charged $99.95.
  • If you have a quarterly membership that began after a 30-day free trial, you will be upgraded to the Annual All-Access plan at the reduced cost of $61.08
  • If you have an annual or 6-month membership you will be refunded for the unused portion of your current subscription then enrolled in the Annual All-Access plan and charged $99.95.

How Much Does Beachbody On Demand Cost?

The price of Beachbody On Demand depends on which streaming plan you choose:

• BEST DEAL: Save 35% and sign up for a year of Beachbody On Demand with a 30-day money back guarantee*. The cost is $8.33 per month billed today as one payment of $99.95. With this level, you’ll also get access to all Beachbody workouts in all programs and access to all future releases.
• Save 23% and sign up for 6-months on Beachbody On Demand with a 30-day money back guarantee*. The cost is $9.99 per month billed today as one payment of $59.95.
• Start with a 30-day FREE trial! After 30 days, you’ll pay just $2.99 a week, billed quarterly in advance to your credit card. No obligation – cancel anytime to avoid future charges by calling Customer Service at 1 (800) 470-7870. Click here to start your FREE trial.

* Your membership will automatically renew upon expiration for the same term you selected at the same price until you cancel. If you’re not completely satisfied with your 6- or 12-month membership, simply call Customer Service at 1 (800) 470-7870 within 30 days for a full refund of your purchase price—no questions asked.

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“When it comes to being healthy and fit, it’s not just about what you do in the gym. It’s really about what you do in the kitchen.” – Autumn Calabrese.

Planning your 21 Day Fix and 21 Day Fix EXTREME meals may seem a bit daunting at first, especially if you’re new to healthy ingredients or portion control, but with a little practice, you will see just how easy it can be to get your clean eating on track.

With 21 Day Fix Eating Plan, you’ll use the Portion Fix color-coded portion control containers: green for veggies, purple for fruit, red for lean proteins, yellow for carbs, blue for healthy fats, orange for seeds and healthy dressings, and teaspoons for oil and nut butter. The easy-to-use containers eliminate the need for counting calories and take the guess-work out of weight loss. Depending on your starting weight, activity level, and goals, you’ll get a certain number of each color every day. Find out more about the 21 Day Fix containers here.

Photo by @inspiredsimplyfitnessproject

1. Calculate Your Calorie Level and Daily Portion Fix Container Count

Whether you are trying to lose weight, maintain weight, or gain weight, calculating your proper daily calorie goal is essential to reaching your goals. Here’s how:

1. Multiply your current weight in pounds x 11. This number is your Caloric Baseline.2. Add 400 (The Fix Calorie Burn) to your Caloric Baseline. The resulting number represents your Caloric Needs to maintain your weight.3. Subtract 750 (the caloric deficit) from your Caloric Needs. This number is the Caloric Target you should eat to lose weight.

Here’s an example using a 150-pound person who would like to lose weight.1. 150 x 11 = 1650 (Caloric Baseline)2. 1650 + 400 = 2050 (Caloric Needs to maintain weight)3. 2050 – 750 = 1300 (Caloric Target to lose weight)

Using your 21 Day Fix Eating Plan guide, turn to the calorie chart on page 19, and find the column for your Caloric Target. Your calorie bracket will determine how many containers of each color you should eat each day.

Note: If your Caloric Target is less than 1,200, round up to 1,200. If it’s more than 2,300, round down to 2,300. If you are trying to gain weight, add 750 instead of subtracting 750.

 

2. Create A Meal Plan for One Day

Now it’s time to start planning. Go to the food lists on pages 24-39 of your 21 Day Fix Eating Plan Guide. Read through the choices and highlight some of your favorites for every container. Then, using this meal planner, plan the meals for one day and mark down which containers they’ll use.

Think about what types of food you would like to have at each meal and include some of your favorite healthy snacks. Don’t be afraid to start simple, with basic ingredients that don’t require much cooking, like yogurt bowls, sandwiches, and simple salads. Once you have the hang of it, you can introduce recipes and start planning meals for multiple days, or even a whole week.

Pro Tip: Choose most of your foods from selections near the top of the food lists as they are more nutritionally beneficial. Here is a sample day prepared by our Social Media Specialist, Amanda Meixner, who follows the 21 Day Fix Eating Plan.

Now that you’ve seen how to plan one day of meals for 21 Day Fix, start to think about what you would like to eat for the next three to five days. Do you want to eat the same thing for breakfast each day, or do you prefer to switch it up? What about your snacks, lunches, and dinners? Do you have time to cook, or would you prefer to eat simply? Will you follow one of our step-by-step meal prep menus, or will you keep a seletion of healthy foods in the fridge that you can combine to make meals? Which “free foods” (listed on page 37 of your guide) will you add to your menu? Think about which herbs and spices you like and other calorie-free ways to add flavor your meals. Are there any 21 Day Fix-approved treats you’d like to substitute for a yellow or orange container this week (pages 38-39)?

When you’ve figured out the meals you’d like to eat for the next few days, write them using the meal planner above so you can begin creating your grocery list. Prefer to use technology to help you count your daily 21 Day Fix containers? Check out the 21 Day Fix Tracker app for iOS and Android.

Need 21 Day Fix-approved recipe ideas? Watch Autumn Calabrese’s FIXATE cooking show, get a copy of the FIXATE cookbook. You can also browse hundreds of recipes on the Beachbody Blog that all list Portion Fix container amounts. Want more inspiration? Follow 21 Day Fix on Facebook, Twitter, Instagram, and Pinterest.

3. Make a Grocery List

Set yourself up for success by creating a grocery list and sticking to it. Base your list on the meals you chose for the next three to five days. It’s okay to buy a surplus of these foods so that you have a little extra on hand, but try to stick to the amounts that match your calorie level and the number of containers you’ll be using to measure them. Remember that one green container holds about one cup of vegetables, but if you can squeeze in more, you get to eat more! One red container-sized serving of protein is about four ounces (before cooking). If you plan to eat four red containers of boneless, skinless chicken breast over the next few days, you would buy one pound of chicken. Keep in mind that some yellow container foods that you might find in the bulk bins, like oats and brown rice, are measured after they’re cooked.

We created the color-coded 21 Day Fix grocery list tool below to help you get just what you need. It’s organized in the same way you’ll find those items in the store to help you save time. Notice there’s no box for junk food? If you do buy packaged or prepared foods, be sure to read the nutrition labels to make sure they don’t contain added sugar or other additives. Click the image below to download or print your Fix-friendly list.

10 Tips for Faster 21 Day Fix Meal Prep

1. Buy pre-cooked chicken breast or fish from the deli section.
2. Choose canned tuna for quick meals.
3. Buy pre-cut or frozen vegetables. (Just make sure nothing else is added to them!)
4. Hard-boil several eggs at once for quick, high-protein snacks or to add to salads. Here are our tips on how to cook perfect hard-boiled eggs.
5. Roast all of your vegetables and bake all of your sweet potatoes at once.
6. Pre-cook enough quinoa or brown rice for the week.
7. Chop all carrots, cucumber, bell peppers, and other raw veggies for healthy snacks and ready toppings for salads.
8. Mornings can be hectic. Have your breakfast ready to go by prepping a large batch of oatmeal or these simple egg cups.
9. Stock up on berries or fruits that don’t need to be cut like apples, oranges, and bananas.
10. Raw, unsalted nuts make a great, portable snack.

Now that your shopping list is ready and you are set to go shopping for your healthy 21 Day Fix meals! Don’t have 21 Day Fix? Get it here!

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Dan lost 50 pounds and 25 inches with INSANITY MAX:30! He worked hard to gain control of his health and fitness! Here’s his story in his words.

“My journey with Beachbody started in January 2014. I was extremely depressed, obese, pre-diabetic, had dangerously high blood-pressure, and hated life. That same year, I purchased FOCUS T25 and INSANITY and ended up losing about 100 pounds! I felt amazing! My doctor was thrilled with my transformation. However, he wanted me to get off of my anxiety medication. Over the next year, my medication was changed and reduced multiple times. It felt like I was getting more depressed each day and fell into my old eating habits. I ended up putting 70 pounds back on. I was back to being extremely self-conscious about my body. I hated how I felt and looked. I felt so defeated.

In March 2016, I purchased INSANITY MAX:30 and started slowly getting back to working out and eating healthy. One day, I was stretching before my first workout. I was lying on the floor looking up at the ceiling. I felt lost. I felt like giving up, but I decided to FIGHT. I told myself that my only option in life is to go all in with my health and fitness. In order to live a healthy, happy, and fulfilling life, I needed to get in shape and feel amazing. From that point forward, I was going to live my life to its fullest potential.

INSANITY MAX:30 was the perfect program for me. ‘Maxing Out’ and ‘Digging Deeper’ are great analogies of the many challenges we face in life. I fought through the workouts. I fought through my depression. Now, I feel amazing. I am happy to be alive. I am winning! This is the BEST I’ve ever felt in my life!

I love the intensity of INSANITY MAX:30. It is as much of a mental workout as it is a physical workout. You have to push yourself to fight through every single second. It is so rewarding and makes you feel amazing! This program has helped me realize that I am so much stronger than I had ever imagined. I am so proud of my physical results. I am a size medium shirt and size 34 pants! What?? Yup! I’m starting to see my ABS. I look and feel amazing!! The internal transformation is the most important part. I am happy. I am confident. I am the most optimistic I have ever been. Life is so good! I am happy to be alive and am excited for the future.

I am truly happy for the first time in my life. I know that Beachbody, Shaun T, INSANITY MAX:30, and my Beachbody coach have all played a major role in saving my life.”

†Results vary based on starting point and effort.

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You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

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When it comes to losing weight, you know that eating cleaner and moving more are non-negotiable. But eating mindfully? Yes, it can help make losing weight easier instead of stressful, and it can help you stay fit once you’ve slimmed down.

Sure, it might sound a little woo-woo but mindful eating means noticing when you’re starting to get full instead of eating everything that’s on your plate… or maybe more importantly, not judging the outcomes. Or worrying about what you “should” or “shouldn’t” be eating at every meal, says weight-loss expert Caroline Cederquist, M.D. who practices in Naples, Florida.

By the time your stomach is growling and you’ve skipped a meal, you are already too hungry to make the smartest food choices, she suggests.

With mindful eating, you purposefully pause to pay attention to the food and your hunger level. It’s a small action, but when it comes to seeing your body weight number on the scale, it can make a big difference to many people. In fact, a recent review of nearly 20 studies found that dieters who utilized mindfulness during mealtime lost significant amounts of weight.

Still not sure how conscious eating works? Here’s how mindful eating can perhaps, help you make better food choices — and have a positive impact on your weight.

6 Ways Mindfulness Can Help You Lose Weight

1. It can help you avoid eating on autopilot.

“Mindfulness is what’s often lost when you’re multitasking while eating,” says Cederquist. So instead of staring at your phone or the TV, or noshing while you drive, you only eat. It might feel odd at first, but it’ll help you pay attention to what your food tastes and smells like, and how you feel eating it. Food becomes more satisfying and this method helps you stop eating when you’ve had enough.

 

2. It can get rid of your “good” and “bad” food mindset.

An important part of mindful eating is not being judgmental about food. Sometimes you might want a grilled chicken salad or a sweet potato. But once in a while, you might really want a burger and fries. That’s fine! Mindful eating doesn’t always mean chowing down on whatever you want 24/7. But it does mean that when a craving strikes, you try to acknowledge it and move on, instead of always telling yourself “no” — which can set you up for overeating or bingeing later on.

 

 

3. It can take the emotion out of eating.

When you stop looking at food in terms of good or bad, you don’t feel guilty or mad at yourself when you decide to indulge in a treat. That can help you avoid feeling like you already blew it. What’s more, you’re eating when when you are actually hungry — and not just because you’re bored, stressed, lonely, or anxious.

 

4. It can help you make healthier choices overall.

You might think that listening to your body means you’ll end up inhaling pizza and ice cream every night. But when those foods are no longer off-limits, you might actually find yourself wanting them less often. Sure, it might sound hard to believe now. But when you give yourself permission to pick any food that you want, most of the time, you’ll find that what you really crave is something that leaves you feeling light and energized — not sluggish and weighed down.

 

5. It can help you eat less.

Ever taken a second helping of dinner just because it’s sitting there, or polished off an entire bag of chips in front of the TV — only to end up feeling uncomfortably stuffed? When you check in with your hunger instead of just eating whatever is on your plate, you’ll be satisfied with a more normal sized portion, says Cederquist. The Clean Plate Club might revoke your membership, but by eating mindfully, you might find that you’re content after eating three-quarters of your chicken stir-fry, or three or four bites of that slice of apple pie.

 

6. It can improve your relationship with your body.

Whether you’re eating good-for-you workout foods for fuel or you’re sitting and blatantly enjoying a double scoop on Sunday afternoon, nourishing yourself means picking the foods that your body is asking for in order to stay satiated and fueled for life. And when you work with what your body wants instead of trying to fight it, perhaps you might see yourself in a more positive light.

 

How Present Can You Be Around Food and Mealtime?

The best thing about mindful eating is that you can start doing it now. Take a moment to gauge your current mindfulness level with these questions:

• Do you regularly eat while watching TV?
• Do you regularly eat while driving?
• Do you regularly eat at your desk as you work or browse the internet?

If you answered yes to any questions, they may be subtle signs that you could be eating more mindfully, says Cederquist. Start by putting your meals and snacks on an attractive plate, and sitting down to eat at the table. By removing the distractions, your focus will naturally start to shift towards your food — and allow you to start eating more mindfully.

One way to improve your ability to be mindful is to begin a yoga routine. Check out Beachbody’s 3 Week Yoga Retreat where four yoga experts guide you through the foundations of yoga.

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The next time you’re somewhere that sells magazines — at an airport, drugstore, or museum, perhaps — scope out the cover lines from any fitness mag and you’re bound see phrases such as: “Eat for Abs!” or “The Six-Pack Diet!” or “The Eat-What-You-Want Abs Meal Plan!”

Overuse of the exclamation point aside, the push to eat healthy to look better trumps the idea that we should eat healthy to live longer, or at least, live healthier. But it’s why cliches like “abs are made in the kitchen” and “eat garbage, look like garbage” are the first things many of us think of when we hear “healthy eating.”

So we’d like to remind you of a handful reasons to eat healthy that don’t include dropping a waist size or helping you carve washboard abs.

Why Eating Healthy Can Affect so Much More Than Your Weight

1. Improved Memory: Mediterranean diets — meal plans that are rich in leafy greens, fruits, veggies, seeds, beans, and monounsaturated fats — not only taste a billion times better than TV dinners, but they may also help boost attention span and stave off cognitive decline, according to research in the journal Frontiers in Nutrition. For the aging population, adding olive oil or nuts to meals may support cognitive function, according to one recent research study.

2. Fewer Cravings: Gulping down spinach won’t have the same immediate effect as it had on Popeye’s bulging biceps, but the greens can provide you with a nice dose of vitamins A, C, and K. A spinach extract standardized to thylakoids (a membrane found in spinach) was shown to help suppress appetite and longing for food. Researchers gave 60 overweight subjects either a five-gram dose of spinach extract or a placebo a week apart. Those who consumed the spinach extract were less hungry compared to subjects who gnawed on a placebo.

3. Improved Sexual Health: On average, Americans eat 16 grams of fiber per day, which would be a great achievement if it didn’t fall short of the recommended 21–38 grams per day. Along with aiding digestion and helping you stay regular (you know what we mean), there are other reasons to fill up on high-fiber fruits: some data suggests that guys who regularly snack on nature’s candy are 14 percent less likely to develop erectile dysfunction (E.D.).

What’s a great, widely available higher-fiber fruit to try? We’ll make a case for pears: A University of Minnesota, St. Paul study found that pears can provide nearly 25 percent of your daily fiber intake, which is more fiber than that found in apples and bananas (they offer 17 percent and 12 percent, respectively).

If you don’t like pears, or don’t have any fiber-filled fruit handy, Shakeology is another great source of fiber — it supplies about 24 percent of your daily fiber needs — and it’s sweet like fruit. You can tote it with you wherever you go, and shake it up with water (or use it in smoothies) for a quick hit of fiber, protein, and a ton of vitamins and minerals.

4. A Brawnier Think Muscle: The World Health Organization advocates limiting sugar to a max of 10 percent of your daily calories. Failing to scale back sugar intake has even been linked to an increased risk for heart disease-related deaths. Not so sweet, right?

There’s more: Consuming too much sugar might also screw with your brain chemistry. UCLA researchers fed rats about a liter’s worth of fructose water each day for six weeks, during which time the sugar overload altered genes in the hippocampus (emotion, learning, and memory) and hypothalamus (hunger, thirst, and body temp.). The leap between drowned rodents in sugar water and humans drinking soda pop is a big one, but the alterations could potentially open the door for a number of negative health consequences.

5. Better Endurance & Recovery: Watermelons are known to provide L-citrulline, an amino acid cyclists took (via a supplement) for seven days at 2.4 g/day and once again before an exercise test in a study published earlier this year in the Journal of the International Society of Sports Nutrition. The L-citrulline supplementation reduced the time it took for cyclists to complete a cycle ergometer exercise trial.

According to another small 2013 study, watermelons could help reduce muscle soreness. Researchers distributed 500 milliliters (total) of watermelon juice to seven athletes an hour before they exercised. The lifters who chugged the melon juice reported experiencing less soreness in the following 24 hours.

6. A Better Mortality Rate: Granted, nobody can predict when a piano might fall on someone’s head or if the Death Star will strike a planet, but the New England Journal of Medicine studied the nut consumption of 119,000 people. In this observational study there was an inverse association of nut consumption with mortality. However, this type of epidemiological observational study only highlights associations and not causality.

7. A Happier and More Creative Existence: The British Journal of Health Psychology had 405 volunteers snack on fruit, vegetables, sweets, and chips for nearly two weeks, and log their meals online. The outcome: People who stuffed their maws with more fruits and veggies reported a better overall well-being.

8. More Energy And Quality Zzzzzzzs: Want to feel happier, be more energetic, and improve sleep quality? Slashing calorie intake might do the trick. Researchers studying long-term calorie reduction found that subjects who cut back 25 percent over a two-year period improved in all three aforementioned areas. Unsurprisingly, the calorie reduction also translated to weight loss — an average of about 17 pounds.

OK, so this last point did talk about weight loss. But, that’s a happy side effect that can result from eating clean. Granted, many people use weight loss as their initial motivation to improve their diets, but if they stick it out long enough, they can reap all of these other benefits that go beyond the superficial.

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If you haven’t exercised or tried to eat clean in a while (or ever!), Day 1 of a 30, 60, or 90-day fitness and nutrition program can feel intimidating.

It doesn’t have to be. Here are several small things you can do to get started. With these simple tips, you can begin to prepare your body and mind for a healthier lifestyle before you even break a sweat or eat your first green vegetable. Though you could snack on some snap peas while reading this article…

 

Figure Out How Many Calories You Should Eat
Knowing is half the battle, right? Use this simple method to determine approximately how many calories you should try to eat each day, or consult your fitness program’s nutrition guide, and begin to make small adjustments to reach that daily goal. Using a nutrition tracker like MyFitnessPal can be extremely useful in helping you figure out how many calories are in the foods you eat and where you’re overindulging.

 

Stretch
Get those muscles ready to move. If you haven’t used them in a while, do some gentle stretching to wake them up and get familiar with the current limits of your flexibility. Knowing where you’re tight can help prevent injury. Try these stretches to improve hip and lower back flexibility so you’ll be ready to move comfortably in workouts.

 

Start to Move More
Even if you’re not Pushing Play yet, you can begin to make an effort to move your body more every day. Take a walk, stand (or do squats!) when you talk on the phone, take the stairs, park a little farther away from your destination, stretch during television commercials, rearrange the furniture in your living room. What suggestions do you have for adding gentle movement to your day? Share your ideas in the comments.

 

Drink Water
Being dehydrated can make you sore even if you don’t exercise. Set yourself up for success, and minimize initial muscle soreness, by drinking plenty of water in the days leading up to the start of your fitness program. Get in the habit of drinking enough water every day. Read this article to find out how much water you need and get tips to help you drink enough.

 

Throw Away Junk Food
Empty your desk, cupboards, fridge, freezer, car, and secret snack stash drawer of foods and drinks you know you shouldn’t be eating. If you want to reach your fitness goal, prevent temptation by removing junk food from your house. If the packaged foods are unopened, donate them. We know you spent good money on those Ding Dongs and Doritos, but they are doing the opposite of helping you reach your health and fitness goals. If throwing them away seems like a daunting task, try these 6 tips to kick your junk food habit.

 

Build a Healthy Pantry
Now that you’ve eliminated the processed junk food from your home, replace it with good-for-you staples that will help you create healthy meals every day. Here is a list of 17 pantry essentials to get you started.

 

Set Up Your Workout Space
This could be as easy as moving the coffee table in your living room, or as elaborate as setting up a dedicated gym in your garage or basement. You won’t need much space to exercise, but it’s a good idea to figure out where you’ll do it and make the space usable and inviting for the workouts you’ll be doing.

 

Plan an Outing that Involves Exercise
A great way to get into the spirit of exercise before you actually commit to a fitness program is to plan activities with friends that get you moving. Invite friends or family for a hike, go ice skating, or organize a softball or flag-football game.

 

Find Your Reason Why
In this video, Tony Horton says, “If you’re really caught up in the numbers on the scale, or the dress size, and what’s happening with the tape measure, chances are that does’t really motivate or inspire you. Find a new purpose. Find a new reason why. The reason why has got to be so powerful, so strong that you’re not going to quit, you’re not going to fail, and you’re going to be consistent, and show up 5-7 days a week for the rest of your life.” Watch the whole video here to find out Tony’s “Reasons Why.” What’s your Reason Why?

 

Build a Support System
Getting fit doesn’t have to be something you do alone! Announce your commitment to get healthier and stronger to your friends, family, and coworkers. Start or join a Challenge Group, join a Facebook group, or recruit workout buddies and accountability partners to help you stay motivated when your resolve starts to slip or you feel tempted to make unhealthy choices.

 

Make Time in Your Schedule
Figure out when you’ll fit exercise into your daily schedule and begin to make adjustments to reserve that time slot every day. Will you work out in the morning? During your lunch break? In the evenings? Schedule exercise time in your calendar and commit to it as an important meeting with yourself. You wouldn’t skip a meeting with your boss just because you feel tired or grumpy, would you? No, you’d be there on time with a smile on your face and do your best to impress.

 

Lose a Few Pounds Before You Start Exercising
Kick-start weight loss and learn healthy eating habits with 3-Day Refresh. Find out more here.

 

It’s OK to Start Slowly
You don’t have to Push Play and go full speed on the first day. If you’ve been spending the last few months or years sitting on the couch, just do what you can. It’s OK to start with a few minutes of exercise and work your way up to a full workout. Five or ten minutes of exercise a day is better than no minutes. Try to add one minute each day until you can do a full workout. In his article, 5 Steps to Avoid Muscle Soreness, our fitness expert Steve Edwards said, “It’s very tempting to begin an exercise program with a lot of enthusiasm, but try your best to go at a reasonable pace. If you’ve never exercised, or it’s been a long time since you have, go much easier than you feel you are capable of on Day 1 and ramp things up at a pace that is based on how you feel. If you’re not sore, go a little harder the next day. If you’re a little sore, take it down a notch.”

 

What tips do you have that could help someone else get started? Share them below.

 

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When you’re trying to get in knock-out shape, you need to fuel those hard-hitting workouts with the right foods in the proper portions. But figuring out what to eat to get killer results shouldn’t have to be a battle. The Core de Force Eating Plan makes planning – and eating! – healthy meals straightforward and delicious, so you can begin to see results faster.

First, if you haven’t already, use the simple calculation on page 1 of the Core de Force Eating Plan to figure out your Calorie Target and the corresponding Food Plan that is right for you. This meal prep menu follows Plan A, the 1,200-1,500 calorie level. If you are eating at a higher calorie level, you get to eat even more healthy food! Simply add additional foods accordingly.

This Core de Force meal plan for the 1,200-1,500 calorie level contains the recommended servings for week one and week four of your fitness program (we’ll get to weeks two and three in a moment). The nutrition plan uses color-coded portion control containers to measure out the amounts of foods you’ll eat each day so you’ll get the right combination of macronutrients and won’t have to count calories. Green is veggies, purple is fruits, red is protein, yellow is carbs, blue is healthy fats, and orange is for seeds and dressings. Each day you get:

• 3 green containers
• 2 purple containers
• 4 red containers
• 2 yellow containers
• 1 blue container
• 1 orange container
• 2 teaspoons

Each week, as your workouts become more intense, you’ll increase your calories a little bit to keep your metabolism burning fat. In the second and third week of Core de Force you’ll add more containers to get the extra nutrition you’ll need to support your workouts. During week two, add an extra serving of fruit each day (equivalent to one purple container). In week three, continue to eat the additional fruit, and add one more serving of healthy fats (equivalent to one blue container) each day. Then, in week four, you’ll return to the container amounts from the first week to finish strong and get amazing results. We’ve made suggestions in the menu below for how you can add those extra containers to this meal plan to use it during the second and third weeks of your Core de Force fitness program.

This meal plan includes a daily, protein-rich Shakeology snack. Don’t have Shakeology yet? Get all of the delicious Shakeology flavors here.

Here is What This Core de Force Meal Plan Will Look Like When You’re Done:

 

Breakfast M/W/F: Sautéed Kale and Red Bell Pepper Egg Cups (based on the Sautéed Kale with Poached Eggs recipe on page 32 of the Eating Plan)

Breakfast T/Th: Greek Yogurt Bowl

Shakeology Snack M/W/F: Strawberry Coconut Shakeology

Shakeology Snack T/Th: Peanut Butter Banana Shakeology

Lunch M/W/F: Seasoned Turkey and Black Bean Burrito Bowl

Lunch T/Th: Spinach and Roast Beef Salad

Snack M/W/F: Herbed Yogurt Dip with Raw Veggies

Snack T/Th: Hard-boiled egg and Baby Carrots

Dinner M/W/F: Spaghetti Squash with Meat Sauce and Parmesan Cheese

Dinner T/Th: Jalapeño and Cheese Turkey Burgers

 

These are your meals for M/W/F:

 

These are your meals for T/Th:

 

Breakfasts

M/W/F: Sautéed Kale and Red Bell Pepper Egg Cups made with 2 eggs, a mixture of ¼ onion, ½ cup chopped kale, ½ red bell pepper sautéed in 1 tsp. olive oil, and 2 Tbsp. crumbled feta (1 red, 1 green ½ blue, 1 tsp.) During Core de Force week two and three add fruit (1 purple).

T/Th: Greek Yogurt Bowl made with ¾ cup 2% plain Greek yogurt, 1 cup mixed berries, and ¼ tsp. cinnamon (1 purple, 1 red)

 

Shakeology Snack

M/W/F: Strawberry Coconut Shakeology made with one scoop or packet of Shakeology, 1 cup frozen strawberries, 2 Tbsp. coconut, water, and ice (1 red, 1 purple, 1 orange)

T/Th: Peanut Butter Banana Shakeology  made with one scoop or packet of Shakeology, ½ large banana, 1 tsp. nut butter, water, and ice (1 red, 1 purple, 1 tsp.)

 

Lunches

M/W/F: Seasoned Turkey and Black Bean Burrito Bowl made with 4 oz. ground turkey and spices cooked in 1 tsp. olive oil, ½ cup beans, ½ cup quinoa, ½ cup pico de gallo, and cilantro (½ purple, 1 red, 2 yellows, 1 tsp.) During Core de Force week two and three add ¼ avocado (1 blue)

T/Th: Spinach and Roast Beef Salad made with 1 cup baby spinach, 2 oz. sliced roast beef, ½ cup quinoa, 2 Tbsp. feta, 2 Tbsp. chopped walnuts, 2 tsp. balsamic  vinegar, and 1 tsp. olive oil (1 green, ½ red, 1 yellow, ½ blue, 1 orange, 1 tsp.) During Core de Force week two and three add apple slices soaked in lemon juice (1 purple)

Snacks

M/W/F: Herbed Yogurt Dip made with 3 oz. Greek yogurt blended with fresh or dried herbs (see instructions below) served with 1 cup veggies like baby carrots and sliced bell peppers (½ red, 1 green)

T/Th: Hard-boiled egg and 1 cup baby carrots or other raw veggies (½ red, 1 green)

 

Dinners

M/W/F: Spaghetti Squash with Meat Sauce and Parmesan Cheese made with 1 cup roasted spaghetti squash, 2 oz. ground beef, ½ cup tomato sauce, 2 cloves garlic, ½ tsp. dried oregano, 2 Tbsp. shredded Parmesan, and fresh basil (1 green, ½ red, ½ blue ½ purple)

T/Th: Jalapeño and Cheese Turkey Burgers (based on the Jalapeño and Cheese Burgers on page 40 of the Core de Force Eating Plan) made with 4 oz. ground turkey, ½ jalapeño, 2 Tbsp. shredded cheddar, 1 leaf butter lettuce, 1 slice tomato, and 1 slice red onion, served with ½ cup baked sweet potato bites (1 red, 1 green, 1 yellow ½ blue) During Core de Force week two and three add ¼ avocado (1 blue)

 

GROCERY LIST

Vegetables
¾ medium onion
1 medium red onion
1 large sweet potato
1 small spaghetti squash
1 small tomato
2 cups baby carrots
2 leaves butter lettuce (or other lettuce)
2 cups baby spinach
1½ cup kale
2 red bell peppers
1 yellow bell pepper
1 small jalapeño
1 head garlic
1 bunch cilantro
fresh basil (optional)

Fruit
2 cups mixed berries
1 large banana
3 cups frozen strawberries

Protein
20 oz. extra lean ground turkey
6 oz. extra lean ground beef
4 oz. sliced roast beef
8 eggs (or 6 raw eggs and 2 hard-boiled eggs)
5 scoops or packets Shakeology

Dairy
21 oz. 2% plain Greek yogurt
10 Tbsp. crumbled feta
6 Tbsp. shredded Parmesan
4 Tbsp. shredded cheddar or other cheese

Dry Goods
6 Tbsp. unsweetened, shredded coconut
nut butter
1½ cups low-sodium black beans (about 1 can)
1 cup dry quinoa (or 2½ cups cooked)
1½ cups salsa (or fresh pico de gallo)
4 Tbsp. chopped walnuts
1½ cups (12 oz.) tomato sauce

Pantry
olive oil
balsamic vinegar
ground black pepper
ground cinnamon
dried oregano (or salt-free Italian seasoning)
ground cumin (or salt-free taco seasoning)
chili powder (or salt-free taco seasoning)

 

Your step-by-step plan to assemble this Core de Force Meal Plan:

1. Heat oven to 400° F. Carefully cut the spaghetti squash in half and scrape out and discard the seeds. Arrange the spaghetti squash face down in a glass baking dish. Fill the dish with just enough water to cover the bottom. Place in oven for 30-45 minutes, or until squash is tender and the skin can be easily pierced with a fork. Remove from oven and set aside to cool.
2. Peel the sweet potato and chop it into 1-inch cubes. Arrange on a baking sheet coated with nonstick cooking spray. Place on another rack of the oven and cook until tender, about 20 minutes, stirring once. Remove from oven and set aide to cool.
3. Cook the quinoa. cook the quinoa. Bring 2 cups of water to a boil. Rinse and drain 1 cup quinoa, then add it to the boiling water. Reduce heat to low and simmer, covered, for 15 minutes or until the quinoa is tender. When done, remove lid and set aside to cool. Quinoa can also be prepared in a rice cooker.
4. Next, boil eggs for snacks. Place two eggs in large saucepan and add water to cover eggs by one inch. Bring water just to a boil over high heat. Remove from heat, cover, and let stand for 12 minutes. Remove from hot water and serve warm or rinse in cold water until cool. Place in refrigerator. Serve each egg with 1 cup baby carrots.
5. Make the Jalapeño and Cheese Turkey Burgers. Lower the oven temperature to 350° F (after the spaghetti squash and sweet potatoes are done cooking!). Place 8 oz. ground turkey (reserve the rest for the burrito bowls), 1 finely chopped jalapeño, ¼ cup shredded cheddar cheese, and salt and pepper in a medium bowl. Combine well using a mixing spoon (because of the jalapeño,we don’t recommend mixing with your hands). Divide the mixture into two equal portions, then shape these into patties. Make a slight depression in the top of each patty. Place patties in a glass baking dish and place in the oven for 20 minutes. Remove from the oven and set aside to cool. Leave oven on. When cool, place the burgers into two food storage containers; add one lettuce leaf, one thick slice of tomato, one slice of red onion, and ½ cup sweet potatoes. Place in refrigerator.
6. Chop all vegetables for the Sautéed Kale and Red Bell Pepper Egg Cups (¾ onion, 1½ cup kale, 1½ red bell peppers). Add 1 Tbsp. olive oil to a pan over medium heat. Add all veggies to the pan and stir, cooking until onion is translucent, about 5 minutes. Season with salt and pepper. Crack six eggs into a bowl and whisk. Coat a large muffin tin with nonstick spray. Fill nine of the muffin cups with vegetables. Use a large spoon to cover the vegetables with eggs, adding a little bit at a time, until each cup is almost full. Top each with 1 Tbsp. crumbled feta. Place in the oven and cook for about 15 to 20 minutes, until eggs are just set. Remove from oven and allow to cool; when cool, gently remove the egg muffins from the pan. Divide the egg muffins between three food containers, and place in the fridge. To reheat, microwave for 1 to 2 minutes or warm in a toaster over for 5 minutes. If you are in week two or three of your Core de Force fitness program, serve this meal with 1 cup fresh berries or other fruit.
7. Next, make the Seasoned Turkey and Black Bean Burrito Bowls. Add 1 Tbsp. olive oil to a pan over medium heat, place 12 oz. ground turkey in the pan, and stir frequently until no longer pink, about 5 minutes. Season with salt and pepper, 1 tsp. ground cumin and 1 tsp. chili powder (or salt-free taco seasoning mix). Remove from heat and set aside to cool. Divide turkey mixture evenly between three food containers. Add ½ cup black beans (drained and rinsed), ½ cup quinoa, ½ cup salsa or pico de gallo, and top with 1 Tbsp. cilantro. Place in refrigerator. If you are in week two or three of your Core de Force fitness program, serve with ¼ avocado.
8. Now, it’s time to make the Spaghetti Squash with Meat Sauce and Parmesan Cheese. Set out three food storage containers. Use a fork to scrape the spaghetti squash out of its skin. Add 1 cup of squash to each container. Freeze any remaining squash for a future week. Wash the pan used for the Seasoned Turkey meat and place it over medium heat; coat it with nonstick spray. Add 6 oz. ground beef and three cloves of chopped garlic to the pan and season with salt and pepper; stir frequently until the meat is no longer pink. Add 1½ cup tomato sauce and 1 tsp. dried oregano (or salt-free Italian seasoning), and cook two minutes more. Top each serving of spaghetti squash with equal amounts of sauce (about ¾ cup), 2 Tbsp. shredded Parmesan, and 1 tsp. fresh basil. Place in refrigerator. When ready to eat, heat in a microwave or in a pan on the stovetop for two minutes.
9. Now, build the Greek Yogurt Bowls. Set out two food storage containers. To each, add ¾ cup yogurt, 1 cup mixed fresh berries, and ¼ tsp. cinnamon. Cover and place in fridge.
10. Make the Herbed Yogurt Dip. In a small bowl mix 9 oz. (a little more than 1 cup) of yogurt, 2 tsp. dried oregano (or salt-free Italian seasoning), 1 Tbsp. chopped fresh basil, and any other dried spices you want, like ½ tsp. dried thyme or dill, garlic powder, onion powder, a dash of paprika. Add salt and pepper to taste. Chop the remaining ½ red bell pepper and one yellow bell pepper. Serve 3 oz. of dip with one cup of chopped bell peppers and baby carrots.
11. You’re almost done! Last, build the Spinach and Roast Beef Salads. Prepare two large food storage containers. To each, add 1 cup baby spinach, 2 oz. sliced roast beef, ½ cup quinoa, 2 Tbsp. feta, and 2 Tbsp. chopped walnuts.If you are in week two or three of your Core de Force fitness program, add 1 cup apple slices soaked in lemon juice to each salad. Cover, and place in fridge. Serve with 2 tsp. balsamic vinegar, and 1 tsp. olive oil.

 

 

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Managing lots of leftovers can be a struggle. Trying to finish everything before it goes bad can sometimes seem like a gustatory juggling act that inevitably falls back down to earth when that succulent steak you grilled to perfection over the weekend transforms into a slimy smelly piece of meat a few days later. And when holiday season rolls around with its mounds and mounds of delicious home-cooked food piled on the table, keeping on top of leftovers before they become compost material can get annoying and frustrating. Following a few simple food safety rules can make your extra food last longer and keep your grocery bill down.

I style myself as a bit of a food safety expert since I work from home and normally make up a batch of protein on the weekend—slow cooker pork, roast chicken—and then keep it to mix into meals for the rest of the week along with some carbs—wild rice, sweet potatoes—and a few sides of veggies like steamed broccoli and chopped greens. But what’s essential to keeping on top of all of this food is, one, make sure you are eating it consistently, and then knowing how to store it, and when it’s time to throw it into the compost bin or trash.

Why Does Food Go Bad?

When food spoils, it’s usually because bacteria—like Staphylococcus, Salmonella, E. coli, and Campylobacter—starts feasting on it after it cools down to temperatures that can support bug life. If the food is not sealed and put away in either in the fridge or freezer, the bacteria can multiply to dangerous levels or create toxins that can cause illness when ingested.

Exposure to oxygen—which helps microorganisms grow, encourages enzymes in the food to react faster, and make fats, or lipids, in the food smell and taste funny, like oil going rancid—is another factor effecting food’s longevity. Water and light are also culprits in spoiling food—water by giving microorganisms like mold and bacteria the moisture they need to rapidly colonize the food, and light by degrading the structure of the food by breaking down nutrients and pigments.

Controlling temperature is the final key to keeping your foods from spoiling as a cold enough environment will stop or slow the growth of bacteria—food should be kept out of the so-called “Danger Zone” of 40 degrees F to 140 degrees F, which is the range bacteria thrive in. Never leave food out for more than two hours during most of the year as the temperature will quickly adjust to whatever it feels like in the room—cut that back to one hour in the summer when temps can get above 90 degrees F.

What Can I Do to Keep Food From Spoiling so Quickly?

If you can control these three factors—air, water, light, and temperature—you will be able to maximize your leftovers life, saving you money and time spent cooking new dishes to replace your rotten and smelly food. Food waste in the U.S. is a huge problem, with the Environmental Protection Agency estimating that we threw away over 38 million tons of food in 2014, with only five percent going to a composting program. Food spoilage takes up 21 percent of municipal solid waste and about one third of that is fruit and veggies, says the U.S. Department of Agriculture.

First off, to protect the food—and your family—invest in some good quality re-sealable containers like the Glasslock products, which latch tight, are easy to reopen, have glass bottoms that won’t hold odors or stains, and is safe for the oven, freezer, or microwave. Beachbody’s Portion-Control Containers are another way to store your food while keeping tabs on your food portions. These high quality plastic containers are BPA and DEHP-free, dishwasher and microwave safe. Another tip is to write on the lid of the container with a dry erase marker to record the date and time you put the food into the fridge or freezer.

Next, make sure your refrigerator and freezer are operating at the right temperature—the fridge should be at or below 40 degrees F and 0 degrees F for the freezer. Buy a special thermometer designed for either appliance, put it inside and check frequently so you know for sure that your food is well out of the danger zone. And remember that just because your food is in a properly cold fridge, it won’t keep it from eventually spoiling, that’s the job of the freezer. Don’t pack your fridge tight—food needs the cold air to circulate around it to keep it cool—and make sure you clean it out regularly to prevent old, rotten food from spreading bacteria.

What is the Shelf Life of Foods?

When safely put away in the freezer or fridge at the right temps, foods will last longer, but there are varying ranges of time that affect every food’s ability to last. Here’s a handy chart pulled from the U.S. Department of Health and Human Services that can help give you a general idea of how long common foods will last.

What are Some Holiday Leftover Strategies?

The holidays can offer extra challenges for the frugal leftover lover as the sheer amount of food you bring home (or cook at your house) can overwhelm even the most dedicated fridge denizen. Here are some quick tips to keep you safe and satiated this holiday season.

• Try to eat up most of leftover food in your fridge the week before the big day so you have extra room to pack in all of those delicious dishes you couldn’t quite devour.

• If going to someone else’s house for your meal, bring along a cooler with cold packs so your food will survive the trip home without warming up enough to make it into the danger zone.

• Take out any stuffing from your turkey once the meal is finished. Refrigerate both the turkey meat and the stuffing separately, and make sure to put all food leftover in the fridge within 2 hours.

• Again, a good general rule is to keep food in the fridge for only 3 to 4 days, or put the bulk of it in the freezer so you can thaw it out and enjoy it later. Investing in a vacuum sealer can help dramatically extend the life of your holiday delicacies.

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Real talk: I didn’t learn to ride a bike until the age of 26 and didn’t run a full mile until a year after that. I was a member of the fancy gym on my university campus but went there only twice in four years. I avoided exercise simply because I wasn’t “good” at it, and just thinking about it made me feel self-conscious and anxious. I was afraid I was going to do it wrong and hurt myself; I was afraid to look like an idiot in front of my friends; I was afraid of failing, so I avoided failure by not trying in the first place.

Once I discovered yoga, an exercise I actually enjoyed, I realized how much better I felt having a regular exercise routine. Being a mind-body exercise, yoga helped reduce my anxiety, and not only did I overcome my fears around exercise, I became a yoga teacher and health coach. If I can do it, so can you!

Here are some tips to help you overcome your phobias, including this video blog by Beachbody celebrity trainer, Tony Horton.

Still don’t have your running shoes on? Here are more tips to help you feel more relaxed about working out:

1. Problem: Fear of injury
Solution: Start with less intense classes

The level of difficulty of some gym classes can feel too intense when you’re new. If you go too hard in an attempt to keep up with the class, you might hurt yourself. When scanning the group exercise schedule, look for “level 1″ or “beginner” classes, such as Beachbody’s 3 Week Yoga Retreat, and save any class labeled “extreme,” “high-intensity” or “boot camp” for later in your fitness journey. Also, at the start of class, let the instructor know you’re new so they can offer support.

Also, make sure you have the appropriate shoes for whatever workout you’re doing. This will provide the correct support for your joints and reduce the chances of injury. It’s also important to make sure your muscles are warmed up, so don’t forget to warm up with a light jog or a few minutes of jumping jacks before you go full throttle.

Good form is another component to avoiding injury. Many gyms offer introductory classes or beginner workshops for everything from Spinning to cardio kickboxing. In Beachbody’s CORE DE FORCE mixed martial arts video program there are multiple tutorials to make sure your using proper form while you throw the perfect punch.

If it’s been quite a while since you’ve broken a sweat, take to heart the old adage of learning to walk before you run. Walking is a way to “embed the unfamiliar within the familiar,” says Janelle Railey, a mind-body psychotherapist based in Asheville, N.C., who suggests beginners start with a walking routine rather than take fitness classes. “While walking, you’re in control,” says Railey. “You can tune into your body and walk faster or slower accordingly.”

 

2. Problem: Fear of looking bad in public
Solution: Work out at home with Beachbody on Demand

If only we all had the coordination of Justin Timberlake, but alas, most of us exude awkwardness when it comes to nailing workout moves. Luckily, when working out at home, only your cat will witness when you kick left instead of right. Another common stressor related to looking bad is showing up late to fitness classes since many people rush to the gym after work.

You can remove these obstacles entirely by opting for a streaming service like Beachbody On Demand. Not only can you access hundreds of workouts for all levels, you can also do them anytime and anywhere. You choose the trainer you like, which intensity you’re up for and for how long.

 

3. Problem: Overwhelmed by the stimuli at the gym
Solution: Tune it out

Gyms, especially at peak workout times, can be a multi-sensory experience — exciting to some and overstimulating to others. The bright lights, loud music and competitive spirit are intended to get you pumped up, but that doesn’t work for everyone. If the only thing spinning while you’re on an indoor bike is your head, find your focus with a good pair of noise-canceling headphones and listen to music that has a steady beat that is in-sync with your workout. Other tips to help you focus and reduce anxiety are to watch TV while on the treadmill or elliptical, or listen to an audiobook to shift your attention from your chaotic surroundings.

“Focus on you,” says Horton. “Don’t compete with the people around you. Work out at your own speed and in your own way. Do your best and forget the rest.”

 

4. Problem: Working out is not fun, in fact, it’s miserable
Solution: Find something you enjoy doing

One of the best parts about adulting is doing what you want (within reason). That applies to exercise, too, says Marit Weikel, licensed professional counselor and owner of Weikel Health & Wellness. Choosing an exercise that is fun for you will shift the focus from seeing your workout just as a way to burn calories, to seeing it as an enjoyable way to spend your time. If dancing lights you up, try Beachbody’s Country Heat or Cize. “Finding something you enjoy doing just for the benefit of moving your body can be a whole new way of thinking,” says Weikel.

Another way to enjoy your workout more is to take it outside, enjoy the sunshine and the cool breeze. Pause to listen to the birds, pet the neighbor’s dog or smell a garden of roses. Anything to bring happiness into your workout helps!

 

5. Problem: Fear of failure
Solution: Create a support group

This one’s a biggie. People may be afraid of failure and not even realize it. If you’re not on top of it, this underlying fear can lead to procrastination or not even trying at all.

The best way to overcome this fear is to face it head on. Write out your fitness goals, have a plan, and tell people about your plan so that they can support you and hold you accountable. I like to have a workout buddy so that we keep each other on track.

“Embrace the failure, it’s a beautiful thing” says Horton. “Failing is learning and learning is good.” Horton says that every time you fail you have two choices: either you courageously choose to try again, or you choose to let fear stop you from trying again and your world gets a little smaller. And, if you repeatedly let fear call the shots, your world continues to get smaller and smaller, along with your confidence. “If things don’t go well or according to your expectations, so what?” exclaims Horton. “Find people in your life who will encourage you and work with you in a positive way so the experience is awesome no matter what.”

 

6. Problem: Extreme anxiety about exercise, in general
Solution: Take mind-body classes

If your anxiety runs high, consider starting a mind-body exercise routine, such as yoga, tai chi, or Pilates. Not only do these forms of exercise help us relax and get more comfortable in the body, they can help us “understand ourselves from the inside out,” says Railey, who is also an Ashtanga yoga teacher. “These exercises allow you to make choices about what feels good for you and your body at any given time,” she says. “That aspect of yoga is really important and really empowering for people who are afraid of exercise.”

Beachbody has the perfect yoga series for beginning yogis. 3 Week Yoga Retreat features three yoga experts who take you through the foundations of yoga, all in the comfort of your own home. So you can stretch, breathe, and try new yoga moves while no one is watching!

Not sure what kind of exercise is right for you? Check out this quiz to identify which workouts work for you.

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