Sweat Fixx

Low Impact | High Intensity | Total Body

3 Day Fuel Fixx Reset – In YOUR Words

We’re all getting ready to #FallIntoFitness here at Sweat Fixx, and one of the things we are MOST excited about is our 3 Day Fuel Fixx Reset starting on 9/18.

We hosted our first 3 Day Fuel Fixx Reset right after 4th of July weekend. We kicked off the reset with a informational meeting, where Michelle calmed everyone down, answered questions, gave everyone their three day meal plans, and handed out samples of green smoothies and beet juice. Then, with our marching orders, we all tackled the next three days as one crew. We laughed, we asked questions, we cheered each other on and we surprised ourselves

I could just write it out, or I could have the crew tell it to you. Before we kick off our next reset in a week, we decided to ask for some feedback. So, for this post, we’ve asked Amy Burd, Kara Simoneau, and Amanda Fakhreddine to share their 3 Day Fuel Fixx Reset experience:

 

What made you interested to take on the 3 Day Reset earlier this summer?

Kara: I had recently started working out again and I needed a kickstart.  A friend had suggested we do the reset together.  I knew it would be almost impossible on my own.  I needed a support system to help me through it.

Amy: I’m a chronic joiner. Also, I figured “it’s only three days, time to push outside of a comfort zone, maybe you’ll see a difference in your mummy tummy if you kickstart the old metabolism!”

Amanda: For those that don’t know, I landed back in Wakefield from my honeymoon on July 7th. We started the reset two days later. I wanted to be a part of the reset to get myself back into a routine that didn’t involve a Pina Colada at 9AM.

 

 

What was one thing you were nervous about, going into it?

Kara: I was nervous I would be hungry. Well, not just hungry but HANGRY! Boy was I wrong!

Amy:  Cooking reset foods for my whole family – I refuse to be a short-order chef, even for just three dinners. Even with a husband and three kids who totally supported me, I wasn’t sure they’d tolerate eating “mom’s way” for three days. They did, mostly (they got lean meat where I did not). And bonus, the kids tried and liked foods I doubt they’d have tried otherwise (beets, zoodles, green smoothies)

Amanda: I was nervous about it all. I went from having wedding brain, to being 10000% on vacation mode. It sounds silly, but I think I was most nervous about refocusing on myself and only having myself to blame if I messed up (because let’s be serious, as a bride, nothing is your fault, right?).

 

So… was it hard?

Kara: The first day was definitely an adjustment.  But by day two I was feeling good, and was looking forward to each meal and sharing my day with the other participants.

Amy:  Not really!  Mental toughness to start at all was much harder to come by than physical toughness to stick it out. The first day was the hardest, before I figured out how to adjust meal and snack makeup and timing.

Amanda: The first day was hard, I won’t lie. It was my first day back at work, first day without a boozy pool side beverage, and first day of the reset. Honestly, I think the reset was what saved me from completley crumbling, because there was such a big support system.

What’s one thing you really loved about the Reset?

Kara: I loved the encouraging posts, pictures and insight I received from the Facebook group.  It was supportive and really helped me to embrace the reset.

Amy: The confidence boost of knowing I could eat REALLY differently than usual, and still have energy to hit the rower hard!

Amanda: The group was my lifeline, the encouraging posts, the photos of people’s meals, and the twists that people put on their food was awesome to see. Also, Michelle really crafted a thoughtful menu that didn’t really leave me starving at all. I loved being able to incorporate new things into my routine (like hot lemon water), and seeing that some of the things that I do (drink black coffee), aren’t too bad after all.

 

What was one thing you learned during the Reset, that you incorporated to your daily routine? 

Kara: Not sure I could limit it to just one, so here’s a few: 1) hot lemon water in the morning is amazing. 2) I actually LOVE quinoa.  I thought I hated it.  Maybe not on a daily basis but definitely on a weekly basis.  3) I don’t drink nearly as much water as I should.  Finally, there are so many other protein options out there other than meat!

Amy: Water is my friend. And we were not seeing nearly enough of each other. Now we are BFFs.

Amanda: Hot lemon water is awesome. When I teach early on Fridays, that’s usually what I have in my cup. I also never used to put greens in my smoothies… the reset made me a green smoothie convert.

 

One piece of advice you would give to someone starting their first Reset?

Kara: Follow the Facebook page.  It helps when there are others out there doing the same thing.  Yes, misery loves company, but if you are as competitive as I am, it will push you to crush this reset.  I know that it was not a “weight loss” exercise and it was more an exercise to help you eat clean. BUT, I lost 6 pounds which just speaks volumes about my old eating habits.

Amy:  Be creative with the foods on the list – don’t be afraid to make your meal smell good, look good on the plate, taste good, AND be healthy. My 7,000th serving of beets was a visual treat, which made it easier to eat (I admit, I tired of beets by the end).

Amanda: Ask questions. Between all of us, someone will know the answer to your question. Lean on the group because everyone has everyone’s back. It was SO refreshing to know that there was always someone to talk to during those three days.

 

Would you do it again?

Kara: Absolutely!

Amy: You bet!

Amanda: Heck Yessss!!

 

Want to join in? Send us an email at info@sweatfixx.com or stop by the front desk to secure your spot in the upcoming 3 Day Fuel Fixx Reset! We’d love to have you in the Reset crew.

 

 

#FuelFixx Recipe: Cauliflower Fried Rice

Busy days usually call for quick and easy dinners.

I like to take my favorite meals and see how I can make them at home. That way, I can control what goes into the dish and try and make it as healthy as possible.

I am a huge fan of cauliflower, and when grocery stores started selling riced cauliflower the possibilities became ENDLESS.  It makes prep so much easier. No more steaming  cauliflower florets and bringing out the food processor to chop it up. Taking out that prep step of the process meant I could enjoy  riced cauliflower meals more often – especially one of my favorites, cauliflower fried “rice”.

This meal is not only super easy to whip together, it is also delicious and I am never left missing the take-out version!  I add scrambled eggs to it make the meal a little more balanced, but you can also choose to add diced chicken. The veggies I use are usually whatever I have on hand, so choose your favorites and throw them into the mix.

Ingredients:

  • 1 small white onion diced
  • 1 large carrot diced
  • 1 small head of broccoli chopped
  • ½ cup frozen peas
  • 2 cups riced cauliflower (you can find this at almost every grocery store)
  • 2 scrambled eggs
  • 2 tbsp sesame oil
  • Soy sauce or liquid aminos to taste
  • Salt & pepper (optional)

 

Directions:

  • Saute onion in oil for about 2-3 minutes
  • Add carrots to oil and onions for another 2-3 minutes
  • Add in broccoli and any other of veggies of choice
  • Stir in peas and riced cauliflower. Let it all cook together for another 4-5 minutes or until veggies are soft,
  • Push veggies to the side of one pan in order to make room to pour in the eggs (you can also do this in a separate pan if you would like). Scramble the eggs and mix it all together
  • Add soy sauce, or liquid aminos, and stir
  • Season to taste

Seriously, this meal could not be easier to make!

The most time consuming part is chopping the veggies, but once that’s done everything cooks super fast – it’s the perfect meal for when you get home late and just need that quick dinner! This healthy version of vegetable fried rice will satisfy you without leaving you with that yucky feeling you get sometimes after eating take-out fried rice.

Get creative, and don’t forget to share your thoughts and #fuelfixx dinner  with us!

 

#FuelFixx: What’s In Your Bag?

 

“To be prepared is half the victory” – Miguel de Cervantes

I have tried to ingrain this idea many times into the minds of my clients, friends and family. That being said, I always try to practice what I preach.

My schedule is insane.

Most days, I leave my house at 5 AM and don’t walk back in the door until 8 PM. If I don’t fully prepare my bag for the day, I am lost!

I am a morning person, so I will make sure to set my alarm an extra 10 minutes earlier, so that I can pack my bag. Here’s what my bag looks like on a typical day – snacks, drinks, and my essentials!

RX Bar – If it is a morning that I am heading to the gym before work, I make sure I have an RX bar. RX bars are my protein bar of choice, mostly because it’s made of clean and real ingredients with “no BS”. Most processed proteins don’t work for me, so I try to avoid them. The key is to find something that works for you!

SWELL water bottle – I always try to carry a reusable water bottle with me, so I can refill it throughout the day (and cut back on plastic use!)

Vital Proteins Marine Collagen (single serving) – About a year and a half ago, I began having serious knee pain. From the moment I stepped my feet on the ground in the morning it hurt – ALL day. I talked to some extremely helpful people at Natural Food Exchange in Reading and this collagen was recommended to me for joint pain/health. I have taken it every day since and no exaggeration, the knee pain is gone! Plus I get the bonus of some more protein!

Teddie Peanut Butter – Yes, I pretty much always have an entire jar of Teddy’s in my bag (Elise can attest to this). It is a true addiction, and I am trying to get better about it. Some weeks, I will try not to buy it to give myself a break. But it is so delicious! When I am on the go all day, a spoonful is just the right pick me up to keep me going or just enough fuel to hold me over until my next meal.

Serving of almonds, piece of fruit, or sugar snap peas – Snacks are a necessity! I try to make sure I have the healthiest options with me, so I don’t have to grab an unhealthy option while I’m out and about! !

Pacifica cleansing wipes – CONFESSION: A lot of times, I try to fit in an early morning workout before the work day begins. This means, a full shower is not always an option. To feel a little less gross, I’ll use a wipe to clean my face & underarms. The best part is, Pacifica products are 100% vegan and cruelty free! (important things I look for a lot of the time when buying beauty products)

Find what works for you and stick to it. I will be the first to admit that I am not perfect, not even close, so every day is not always planned this well. But, I do the best that I can to get through the week and feel as healthy as I can!

#FuelFixx Approved: No Bake Bars

 

At Sweat Fixx, we love our grab-and-go fuel snacks.

Unfortunately, when you choose one of those granola bars at the coffee shop, it may be loaded with sugar along with unwanted and unnecessary calories. To avoid this, find a simple and healthy recipe so that you can make your own! This way, you’ll be able to control what goes into your bar and as a bonus – you can add your own touches by adding your favorite nuts, seeds or dried fruits! Make these no bake bars on a Sunday night and enjoy them throughout your whole week.

This recipe makes 12 bars:

 

INGREDIENTS

1 1/2 cups pitted medjool dates
3/4 cup unsweetened shredded coconut
1/2 cup raw almonds
1/2 cup raw cashews
1/3 cup chocolate chips (optional: you can use raisins, craisins or another dried fruit of choice if you would prefer)
1 tbsp peanut butter
1 tbsp ground flax seed

DIRECTIONS

1. Line a square or rectangle baking dish with parchment paper.
2. Place coconut, almonds and cashews into food processor or blender and pulse until they’re chopped into small pieces. Place nut 3. mixture in a bowl, mix in ground flax seed and set aside.
4. Put dates and peanut butter into the food processor and pulse until a paste forms (the dates will probably form into a sticky ball).
5. Add the nut and coconut mix back into the processor with the dates, and pulse until well combined.
6. Add chocolate chips and chia seeds (or other ingredients) and pulse a few more times, until they’re just incorporated.
7. Remove dough from processor and press evenly into your prepared dish. Make sure you press the dough down really well so that the bars stay together.
8. Place in the fridge for 20 minutes to harden up, and then slice into bars. Store any leftovers in the fridge with parchment paper between them for up to a week. You can also store the bars in the freezer if you want them to last even longer.

These bars are filling, healthy, AND delicious. You can also switch up the ingredients that you add each time. Enjoy these delicious bars with no added preservatives or those ingredients you can’t even pronounce. You can use them as a pre- or post- fixx fuel snack.

Show off those bars on social – tag them with #FuelFixx so we can see your new favorite snack!

Breakfast on the go: Sweet Potato & Asparagus Egg Muffins

At Sweat Fixx, our crew is always on the move. From teaching or taking classes to trying to fit in a coffee break (or two)… finding free time to eat well doesn’t always come easy. That is why when any of us find a simple and healthy recipe, we love to share it!

Our on-site nutrition coach and trainer, Michelle, wants to make sure the Sweat Fixx team and clients are properly fueling ourselves both before and after we jump on those rowers! Eggs are a simple and delicious way to fuel up with protein. If you have an early start to the day, making eggs is not the easiest thing to fit in. These egg muffin cups can be made on a Sunday night and then packaged to grab and go in the morning!

Get creative with these egg muffins and try different combinations of veggies or even add some animal protein such as chicken or turkey sausage. They are easily customizable. Below is our favorite way to make them. Add whatever veggies you like and the sweet potato is optional. We think it adds so much flavor along with so many health benefits. Not only are sweet potatoes filled with vitamins (tons of vitamin A!) and nutrients, they also help fight inflammation which is very important for that post workout recovery! Enjoy!

EGG MUFFIN CUPS:

INGREDIENTS:

-Sweet potato

-8/10 eggs

-Asparagus or veggie of choice

 

DIRECTIONS:

-Preheat oven to 350

-Saute asparagus or other chopped veggies in pan until soft

-Slice sweet potato thin and place in bottom muffin tin

-Scramble eggs with salt and pepper (optional)

-Pour eggs over sweet potatoes 3/4 of the way

-Add veggies to each cup

-Bake 12-15 mins

If you are looking for more simple, healthy and delicious meal or snack ideas – don’t forget we are offering 10 or 21 day Fuel Fixx plans for clients. You will receive a personalized meal plan, great recipes and a grocery list. Book your free consultation with Michelle by emailing info@sweatfixx.com

FIXX the way you FUEL your life!

Michelle Thomas is not only a group fitness instructor at Sweat Fixx but also a certified wellness and nutriton coach though the Institute of Integrative Nutrition. She has been working with a wide range of clients to help them develop meal plans that fit their lives and goals. 

To fuel means, “to supply or power”. That is exactly what we want to help you do. Whether it is gearing up to jump on a rower and dominate your workout or finding the best way to RE-fuel after that kick ass Sweat Fixx class, we want to help you fuel your body the best way possible. What that means to us: REAL and  CLEAN nutrition.

As trainers, one of the most common questions we are asked is, “what exactly do you eat?”. Being a certified nutrition coach, I can say that its not that simple. There isn’t one path, plan or regiment that works for all of us. What works for me or the other trainers here at Sweat Fixx may not work for you. We want to help our clients find the right direction toward the happiest and healthiest versions of themselves.

I aways tell my clients how important it is to prepare themselves for their workout with proper nutrition and hydration – because sometimes just showing up is not enough. Consuming complex carbohydrates before your workout will help push you to your max and avoid fatigue. Grab a banana or a cup of oatmeal about 30 minutes before you come to class. You’ll notice how much strength and energy you will have! Proper nutrition is just as important post workout. Protein will help refuel and repair muscle and healthy fats help with recovery and fighting any inflammation within your body.

Like I mentioned before, different foods work for different people. This is why its important to listen to your body and find what works for you. Here are a few helpful hints…

  • Fuel up with protein – especially in the morning! This will help curb those sugar cravings by balancing your blood sugar right from the start of your day!
  • Avoid packaged, processed foods *Preparation is a huge part of healthy eating – have meals and snacks ready to grab and go so you can avoid the take-out lunches or vending machines.
  • HYDRATE! Our mind and body can play tricks on us sometimes and when we think we may be hungry we may actually just be thirsty. Use a reusable water bottle and always have it filled up near you.

After reading this you may be asking yourself “okay so what do I do from here? Where do I start?”. At Sweat Fixx, we love to see our crew succeed and we want to help set you up for success. In order to help you do that, Elise and I will be launching a Fuel Fixx program. By signing up for either the 10 or 21 day Fuel Fixx, you receive an initial consultation where we can talk through your goals, concerns and any questions you may have. Next, you receive a customized meal plan based on the plan you choose. Not to worry, we’ll include some healthy and delicious dinner recipes! In addition to the meal plan, we will provide you with check ins throughout the week so you will not be in this alone!

 Why try Fuel Fixx?

  • This is not your typical “diet” or quick trick to lose weight or help you reach your goals. Instead, it is tailored specifically for you and teaches you to eat CLEAN and REAL foods.
  • Accountability. Sometimes it isn’t easy making a change and when it gets tough its good to have someone there motivating you and not letting you give up! I will be checking in throughout the program to see how you are doing, answer questions and to remind you that you can stick to healthy eating even when it seems impossible!
  • Planning is a huge part of the battle. If you aren’t prepared and committed to healthy eating then it is too easy to fall off track. That is why our customized meal plans and healthy recipes make it easy for you to stick to your goals!

Interested? Email Info@sweatfixx.com or come into the studio to chat about your intial consultation!