Diana Freyaldenhoven

So this has been one of my staple breakfasts while on the 21 Day Fix Extreme Countdown to Competition Plan. I get asked all the time..."Why wouldn't you eat egg yokes? That's where all the nutrients are." So my answer is that mostly, I do eat the egg yokes, but when you are trying to lean out and gain bulk, you can get more protein for less calories and fat in just egg whites. Egg White Scramble Ingredients: 1 whole large egg 4 large egg whites...I use the egg whites that come in the carton 1 tsp coconut oil spices of your choice to taste Directions: Heat 1 tsp of coconut oil in a non stick skillet on medium Beat large whole egg into egg whites Add desired spices to taste to egg mixture Put egg mixture into skillet and scramble/cook to desired firmness Enjoy!

Hello all :) Today begins my final week of the 21 Day Fix Extreme. This program has CHANGED my life so much! I have found myself again...sounds weird I know. I feel more confident and more in control of my nutrition. I was getting a little burned out on my workouts until this program too. I will definitely be continuing on with these workouts and the extreme portion of the nutrition plan. It is really bittersweet that it all ends in a week. But I am very excited to go full on extreme with my nutrition afterwards and experimenting with different food choices and recipes! I will be posting those recipes on here as well :) So not really any change this week in my meal plan...I like to keep it simple, but I do have to do the countdown to competition plan for the last 3 days of the 21 days. I am still considering what I am eating the weekend after this...I want to treat myself of course but want to keep it in moderation and make sure whatever I treat myself with is worth it! Here is m...

So I have made it through almost 8 days of the 21 Day Fix Extreme Countdown to Competition Plan. The workouts are some the BEST workouts that I have done. Just the right amount of soreness. I am certain I will continue them after the 21 days. The meal plan has been challenging, but I think I am getting used to it now. I am usually short a protein on the strict days due to the fact that I just can't eat anymore. I have found that I have had a side effect of less digestive regularity on the strict days. I feel like my GI tract is very sensitive and I hate not being regular because that is NOT something that I struggle with at all. My remedy so far that seems to be working is to add flaxseed to my oatmeal on the Countdown to Competition (CTC) days. I had lost 4.8lbs on day 5, but haven't weighed myself since then. I am starting to feel leaner today on day 8. Here is my Meal Plan for the week... CTC Plan              ...

So with a busy lifestyle, I am always looking for quick recipes! This one is great for me and there are actually many ways you can eat this. I don't always have my burger traditionally. Sometimes I have it as is with some veggies, sometimes as a burger but no bun, and sometimes it is prepared like a traditional burger. In other words, I find that this is a versatile meat :) Ingredients: 2 lbs ground turkey (use the 93/7) 1 small onion, chopped finely Garlic Powder, sea salt, chipotle chili spice all to taste Directions: Preheat Oven to 350 degrees Mix all ingredients well and form 6 burgers Place the burgers on a baking sheet covered with parchment paper Bake 30-40 minutes Enjoy!

Today marks DAY 1 of this program for me. I completed the original version almost a year ago and have had many ladies in my online support groups do the same. This program takes it up a notch. The workouts are more extreme, but do still have a modifier in them. The Extreme Meal Plan is almost the same. There are some items missing from the lists in this program and you cannot have wine or treats. There is also a Countdown to Competition Meal Plan. I am doing this one!! :) Here is my workout schedule for the week: Friday: Plyo Fix Saturday: Upper Body Fix Sunday: Pilates Fix Monday: Lower Body Fix Tuesday: Cardio Fix Wednesday: Dirty 30 Thursday: Yoga Fix That completes week 1! With the countdown to competition I am eating 8 meals a day! 5 days a week is a carb depletion day and 2 days a week are the regular extreme meal plan. On the carb depletion days,  I am not allowed fruit, dairy, and some healthy fats. It has been tough to get those 8 meals in, but I am doing i...

This is something new for me, but as you know, if you follow me much...I am super busy and hate to cook! I am always looking for simple, yummy meals!! I figured if I could crockpot a whole chicken, why not a pork tenderloin, right? It came out sooo tender, moist, and yummy!!! I just cut an onion and put it in the crockpot first and then laid the pork tenderloin on top. I then sprinkled the pork with seasonings like sea salt, black pepper, garlic powder, cumin, and red pepper flakes. I cooked it on low for 7 hours. Here is a picture of it all cut up. It made 8 servings of meat for us!!!

I had a great LAST week of Insanity Max 30!! I am ready to move on though lol. I like a change and miss my yoga, pilates, and weights. I am not a Cardio Fan :) but I know it is part of fitness and good for my health so I do it. I am planning to start the 21 Day Fix Extreme on Feb. 14 or 15 so I have next week to prepare. I will probably do a mixture of workouts next week...most likely some P90X3 and the original Fix because I LOVE those workouts!! I am not really going to go by a strict schedule though. Here is my meal plan for the week ahead: SATURDAY oatmeal, eggs, banana Shakeo J: Chicken Salad; D: Amy's Burrito J: yogurt D: apple/pb Loaded Sweet Potatoes SUNDAY eggs and banana D: Lara Bar J: Church Snacks; D: Tuna/carrots Shakeo Turkey Burgers, zucchini, swt. pot. MONDAY oatmeal, eggs, banana J: Yogurt D: Apple & PB Chicken Avocado Salad Shakeo Soup TUESDAY oatmeal, eggs, banana J: Yogurt D: Apple & PB Chicken Avocado Salad Shakeo Meatloff Muffins, veggies, sw...