As promised, here is my week 2 update for the 21-Day Fix! First of all, I seriously can't believe how fast this is going. Two weeks already! 

Since my first post, I've had a few people express concern over the size of the color coded food containers. Yes, they LOOK small, but trust me, they hold A LOT more food than you'd think! In fact, everyone in my 21-Day Fix accountability group has commented at some point that they're amazed at the amount of food they're able to eat on this plan, and still lose weight! That's because they're fueling their body with nutrient dense foods. 

This week I bumped myself up the the next  level of calories, which allows me a couple extra containers. I've also been experimenting a lot more with my food. I'm still doing a lot of smoothies and stir fry's, but I've also been adding other things like sushi, sweet potato and red pepper bisque, kale, quinoa and avocado salad and brownie bites. (Yes! Brownie bites!) Now that I'm in the swing of things, food prep has become second nature and I'm able to adapt some of my favorite recipes to fit the plan. 

This week was also the first week I used one of my "Zings", or substitutions. You're allowed three Zings a week, and they include wine, chocolate and there are even a few cookie recipes you can use. I was pretty boring and I used mine for soy milk in my decaf coffee. It's actually been an interesting two weeks, I haven't even wanted to cheat on the meal plan and I haven't had any cravings at all (which is TOTALLY not like me!) It's also been super easy to follow the meal plan using printable charts that can be found here. 

This week also came with some pretty EXCITING NEWS for VEGANS! This week we got the green light to add beans, lentils and quinoa to the red foods category! This news came at the perfect time, too. After two weeks of protein powders and tofu I feel like I've swallowed a brick! I'm also pretty happy I get to add some more fiber back into my diet. So this is what the updated vegan 21-Day Fix food list looks like!

I'm getting much better with the workouts, too. I'm getting the moves down, I'm not as sore, and I'm already seeing RESULTS!!! I can honestly say that I have never in my life worked my abs as much as I have this past week, which is good news because I'm heading on a Beachbody cruise in just four short weeks. After two weeks of doing the 21-Day Fix, I'm down 2.8 lbs, putting my total weight loss since Christmas at 9.4 lbs!

So now that I'm entering into my final week, a few things are going to change. First, I'm going to add in the Plyo Fix bonus workout. This is a free workout you get when you order through your coach (me!) and can be added in any time you feel like doing a little extra cardio, or you can use it to replace Cardio Fix, which is what I'll be doing at least one of the days. Second, I'll be switching over to the 3-Day Quick Fix meal plan for my final three days, Thursday, Friday and Saturday. This is a 3-day bikini prep meal plan that is optional for your last 3 days of the 21-Day Fix. It is a typical competition meat and veggies diet, so I'll be pulling out the tofu and protein powders again for those three days. 

This week also came with some other great news! After the 21-Day Fix SOLD OUT only 3 days after being released, back orders started shipping this past weekend. If you'd like to learn how to FUEL YOUR BODY properly for optimal weight loss and energy, reserve your spot for my next facebook accountability group by messaging me on facebook or filling out the form found here and I will get back to you shortly! 

How to do Body Beast on a 100% plant-based, vegan diet. Say what? YES! It is possible to build muscle AND follow a traditional bodybuilding diet while still remaining vegan, it just requires a little creativity! Since the bulk of most traditional bodybuilding diets are based around meat, eggs and dairy, most people would think it's not possible to make them vegan. But I'm about to show you how easy it can be! 

When Scott and I did Body Beast last fall, we wanted to follow the meal plan as close as possible, while still remaining 100% plant-based. While it did require a little tweaking and some calculations, we were able to follow the plan and had AMAZING results! See for yourself! 

The Body Beast meal plan is broken down into three phases; Build, Bulk and Beast. For all three of the phases, there are calculations to figure out your daily caloric needs, each phase's meal plan is broken down into different portions (ie. 5 starches, 2 legumes, 4 veggies, etc. per day) and (most importantly!) it also breaks down the your day's nutrition into the macro nutrient counts (protein, carb and fat %'s). While you could follow the Portion Charts, it would be extremely difficult to make proper substitutions for each category, and especially difficult to maintain it for a full 90 days. So we're going to focus on the macro nutrient counts. 

Following the macro nutrient counts is much easier than it sounds. There are so many nutrition tracking apps out there. All you do is enter or scan your food, and it tells you everything you need to know. We used the myfitnesspal app. (My user name is JulieJeep. Feel free to add me!) You can adjust your daily calorie goals on myfitnesspal from the app, but to adjust the macro %'s you need to log in from a computer. Just go to www.myfitnesspal.com and once you're logged in go to Goals then Change Goals and select Custom. From there you can adjust your daily % goals for protein, carbs and fat, as well as your calories. You can also adjust your daily sodium goals, which will come in handy if you decide to do Body Beast's one week Competition Plan once you finish the Beast phase. (Which we did!) 

So now that you know how to track your nutrition, here's how to veganize the supplements! There are a few different Body Beast supplements; Hardcore Base Shake, Fuel Shot, MAX Creatine and Super Suma. Only the MAX Creatine supplement is vegan, so this is what we used to create the others. I should also add that we continued to use vegan Shakeology daily while doing Body Beast. 

I hope that helped break down each individual supplement and how to make a vegan version. Here's how we put it all together to make the Body Beast Post Workout Drink!

If you've been thinking of doing a muscle building program like Body Beast, but aren't sure where to start as a vegan, or would just like to connect with other like minded people, sign up for our free coaching here and we'll get you added to our facebook accountability group! Trust us, we know what it's like to be a vegan surrounded by a bunch of non-vegans in the fitness world. We'll help you get through it! 

Maybe you've heard of it, maybe you haven't, but did you know you can make your own seitan at home for WAY less than buying it pre-packaged? 

If you haven't heard of it, seitan is a high protein, low carb, low fat meat substitute made from vital wheat gluten. It can be found in the refrigerated section of health food stores. A typical 8 oz. package of seitan costs around $5, but you can easily make your own for a fraction of that. 

Today we're using Bob's Red Mill vital wheat gluten flour. One 22 oz. package costs around $5 and will make the equivalent of over $40 of store bought seitan. That's a HUGE savings! And it's so easy to make.

To make your own seitan all you need to do is mix some spices in with the vital wheat gluten flour (today we used garlic powder and onion powder), add water, mix, cut into small pieces and boil. That's it! It really is that simple! The back of the bag will give you the exact measurements for water and flour. Enjoy! :)

Tomorrow is Day 1 of Body Beast for Scott & I and I can't wait!!! Body Beast is a new program that just came out this spring and is like no other Beachbody program on the market. It's main goal is to put ON weight in the form of muscle. It is completely geared towards men, but the more people I talk to I am finding more and more women doing it. 

Scott is going to do the Huge Beast schedule and I'm going to do the Lean Beast schedule. From what I can tell so far our schedules should be about the same with the exception of about 1 workout each week. 

Scott's looking forward to putting on some size. He has been running a lot this summer, and while he is still very muscular, he's leaned out a bit more than he'd like. 

I have a few goals...

• put on muscle
• get abs :)
• prove to women that lifting heavy won't make you "bulky"
• do unassisted pullups
• prove that a vegan can put on muscle
• be in the Body Beast infomercials 

We're planning on following the meal plan perfectly... which, as you can imagine, can be tough for two vegans. A majority of the meal plan is made up of meat and eggs, and it discourages the use of soy because of it's effects on estrogen, testosterone and metabolism, so tofu is out. We're also planning on taking the Body Beast supplements... with a few tweaks and replacements to the non-vegan ones (I'll post the supplements in a future blog once I see how they work). So far it looks like it's going to be doable with some prep work and planning ahead, but if we get into it and find we're living off of protein powders then we may rethink things as we go. According to the meal plan, I'm supposed to have 9 proteins a day and Scott is supposed to have 13. Thankfully, each serving of Shakeology counts as 2 proteins and a fruit, so we'll each be having 2 servings of Shakeology a day to count as 4 proteins each.

I can't wait to get this started and share my results with everyone! Beast up!

Q: Are you eating real food?
A: Yes! This is not a cleanse where you are only drinking cayenne pepper and maple syrup and it's not a juice fast. You will be eating a whole-food, mostly plant-based, clean eating diet. The recipes in the Ultimate Reset are simple, yet delicious! Don't believe me? Just check out these actual pictures I took of the food I ate when I did the Reset!

Q: Will I be hungry while doing the Reset?
A: The portions are surprisingly larger than than you would expect for a cleanse, but you are not leaving each meal feeling full or stuffed. This may be a new feeling to you if you're used to eating to maximum capacity. For me, it made me realize what true hunger felt like. It also made me realize how often I eat without thought and how much I ate when I was bored, tired and "just because". I physically had enough food, but mentally it took some getting used to. 

Q: Is the food expensive?
A: Yes and No. The first week a good portion of the shopping list is made up of staples; olive, sesame and coconut oils, Bragg's liquid amino acids, miso, three different vinegars, quinoa, millet, rice cereal, spices, nuts, seeds, etc. These are things that you need for the Reset, but that will also last you much longer than the 21 days and become staples in your cupboard. I was fortunate enough to have a few of them on hand already, but if you don't have any to start they can quickly add up. After the first week, the shopping lists are mostly fresh fruit and vegetables, so it's not as bad. Don't forget, during the Reset you're also not going to be going out to dinner, picking up fast food for lunch, stopping for happy hour drinks, or buying your usual coffee or latte in the mornings. Those are things that add up quickly so you may find you are actually saving money doing the Reset. But seriously, even if it is more expensive, it's for your HEALTH so it's TOTALLY worth it!

Q: What kind of results can I expect?
A: Everyone's results are going to be different, but common results of the Ultimate Reset are weight loss, increased energy, decreased cholesterol and blood pressure, decrease in cellulite, better digestion, improved sleep patterns, improved allergies, clearer skin, better mental clarity, more stable blood sugar levels, stronger immune system and decreased inflammation and arthritis. The Ultimate Reset will soon be cited in a peer-reviewed medical journal for it's efficacy in addressing cholesterol and Type 2 diabetes. Here are my personal results from the Ultimate Reset. 

Q: Can I have caffeine or smoke while doing the Ultimate Reset?
A: No. The point of the Reset is to rid your body of toxins, so ingesting toxins while doing the Reset would be counterproductive. During the Reset you are aiming to bring your body back to an alkaline state and coffee is very acidic. You may experience a headache for the first few days if you are used to drinking coffee, but by the end of the 21 days you will find that you no longer need the caffeine boost and that your energy levels are actually higher without it.

Q: Can I workout while on the Reset?
A: No. While on the Reset you want to give your body a break to let it rest and repair itself from the inside out. Exercise causes a break down of muscles and a build up of lactic acid. If you workout while on the Reset your body will be spending it's time repairing tissue and flushing out lactic acid instead of healing and repairing itself.

Q: I'm already vegan, but I see the first week of the Reset has meat and dairy. Can I make substitutions? 
A: Yes! Once you purchase the Ultimate Reset you can log on to www.ultimatereset.com and there you will find the vegan meal plan for week 1 of the Reset. Weeks 2 and 3 are already vegan so there is no need to adjust either of those weeks. Click here for the updated vegan shopping list for week 1. I was vegan prior to doing the Reset so I can personally help you make the necessary adjustments during the first week.

Q: Can I make my meals in advance?
A: Yes. I made most of my meals the night before. That way when I woke up in the morning I just had to grab my food and head to work. This planning ahead was the key to my success with the Ultimate Reset. 

Q: What are in the supplements?
A: During the Reset you will be taking 6 supplements; Mineralize, Oxygenize, Optimize, Alkalinize, Detox and Revitalize. Some you will be taking for the entire 21 days, some for just one phase of the Reset.

• Mineralize is pure crystal salt and contains up to 84 natural minerals and elements. It is added to your drinking water every day during the Reset.
  
• Oxygenize is a source of supplemental oxygen. It comes in a dropper bottle and is taken 3 times a day before meals for the entire cleanse. 
  
• Optimize is a blend of enzymes that you take 3 times a day before meals for every phase of the Reset.
  
• Alkalinize is a greens powder that helps bring your body back to a healthy pH. It is mixed with water and drank once a day every day of the Reset.
  
• Detox is a mix of fiber-rich seeds, herbs and bentonite clay which is used to draw toxins out of the colon. It is mixed with water and taken three times daily during Phase 2.
  
• Revitalize is a probiotic and prebiotic which is taken 3 times daily before meals during the last phase of the Reset.
  

Q: Do I continue taking supplements after the Reset?
A: Whether you decide to continue with the supplements after the Reset is up to you. You may decide to continue taking just one supplement, all six, or any combo of them. Each supplement has dosage instructions for both during the Reset and for maintenance. 

Q: Does the Ultimate Reset come with support?
A: Yes! I will be there to guide you along the way and answer any questions. I will also add you to a facebook group with other people who are also doing the Reset. You will not be doing this alone! 

Q: What do I do before and after the Reset?
A: Before the Reset you should start cutting back on your use of coffee, alcohol and processed foods. This will make the transition into the Reset easier. After the Reset you will want to slowly start reintroducing foods back into your diet over the course of the next few weeks, starting with grains the first week, beans the second week, and animal products the third and fourth weeks, if you decide to add them back in at all.

Q: Can I drink Shakeology while on the Reset?
A: Only vegan Shakeology can be used while on the Reset and only using these approved recipes. 

• Phase 1: 1 scoop in place of breakfast
  
• Phase 2: 1/2 scoop in place of breakfast
  
• Phase 3: 1/2 scoop in place of snack

Personally, I didn't use Shakeology during the Reset. While Shakeology is minimally processed and considered a raw food, I wanted to eat as many whole foods as possible during the cleanse. I added vegan Shakeology back into my diet the first day post-Reset. Whether you chose to use Shakeology during your Reset or not is your personal choice.

Q: It's Day 12 and I just ate the Mediterranean Roasted Beets. Is my pee supposed to be this color?
A: Yes! I grew up eating canned beets, but I remember the first time I ever ate them fresh. The first thing I did was run to the computer and Google "beet pee". And just wait till Day 14. Beet poo.

Goals during and after the Ultimate Reset:

• Eat as many raw, fresh, chemical-free, unprocessed foods as possible
• Breathe as much fresh air as you can
• Drink plenty of good-quality water
• Chew your food thoroughly
• Remove or reduce stress from all the areas of your life that you can
• Get out into nature
• Make healthy choices a habit
• Find time to do what you love
• Laugh more
• Give thanks

Just a quickie here to talk about the importance of planning ahead when it comes to sticking to your meal plan and fitness goals. It's Day 20 of the Ultimate Reset and I can't stress enough how important prepping my meals ahead of time has been. I'd say I made about 75% of my lunches the night before instead of making them in the morning before work. This would save me a ton of time in the morning, I'd just have to grab and go. 

Here's my lunch on Day 17, Moroccan Carrot Salad over mixed greens. I made the carrot salad the night before and put it in one container, cut up the veggies for my salad and put them in another container and the next morning all I had to do was stop on the way to work to pick up a bag of salad. 

This was also my only day on the Reset that I screwed up with the meal plan. The carrot salad was supposed to be eaten over mixed greens, but I put it over the microgreen salad. No biggy, but it means I ended up eating 1/3 cup of nuts/seeds that I shouldn't have. I figure though since I haven't been doing all of the optional snacks and I cut down the oil used for dinner this day that it will all work out in the end. I'm more upset only because I really wanted to do this 100%. Either way, I couldn't be happier with my results and how far I've come in just a short 20 days!

"If you fail to plan you plan to fail".