Monday, September 1, 2014

Chalean Extreme Week 3 Meal Plan and Progress Update

Labor Day Workout, Melanie Mitro, Chalean Extreme, Burn Circuit 1, Week 3
Chalean Extreme Burn Circuit 1 Labor Day Workout

Happy MONDAY!!!!  Happy LABOR DAY and the 1st DAY OF SEPTEMBER!  Where on earth did the summer go!  School is back in session, the fall decorations are coming out and Friday night football games are starting back up.  Life just went from easy breasy, relaxed summer days to early mornings, bus pick up, homework, practice and rushed dinners!  No matter what, refrain from letting your hectic schedule get the best of you!  It's easy to do, you are human and there are going to be times when you do get off track!  But with a strong commitment to yourself and your health you can pull yourself right back up on the horse and keep riding.

I just finished my second week of Chalean Extreme and I LOVE IT!  I started week 3 this morning with Burn Circuit 1.  I have been using the tracking sheets on the Team Beachbody site and writing down my weights and reps each day.  I challenged myself today to go up in the weights on every exercise.  I did it!  I was literally dripping sweat on the floor after the 30 minute workout.  I increased to 25 lbs with my squats and lunges and 15 to 17.5 lbs with the fly's.  I can feel that I am getting stronger which I totally love. Weights do not bulk you up unless you try really hard to bulk.  You have to change your diet, you have to lift beyond heavy and supplement to achieve a body builder physique. So don't even let yourself think that you are going to get bulky from lifting! As long as you are eating clean, staying on track with your serving sizes and daily portions you will be right on track. 
Chalean Extreme Tracking Sheets
Tracking sheets and meal plan

Chalean Extreme Meal Plan, Week 3, Burn Phase, Melanie Mitro, Team Beachbody
Here is my weekly meal plan
So lets talk about this meal plan!  I am a creature of habit and yes I could literally eat the same things for breakfast lunch, snacks and just vary my dinners each week.

This week is a busy week and I work Tuesday, Wednesday and 1/2 day Thursday.  I already have my crock pot meals planned for Wednesday night and Stir Fry on Tuesday is about as simple as it gets.  I bought the pre cut bag of stir fry veggies, sautee up some chicken in EVOO mix together with a bag of brown rice you pop in the microwave and heat up! Seriously, less than 30 minutes and dinner is on the table.  Use a little Braggs Liquid Aminos instead of Soy sauce to keep it as low sodium and healthy as possible.

Then thru the week I have made sure to cook a little extra for dinner so that I have left overs for lunches the next day. This is an easy way to utilize your time in the kitchen so that you are able to stay on track.

Yesterday I wrote out this meal plan, made my grocery list and then went to the store so that I have everything I need this week to be be prepared.
I cut up my cucumbers, celery and peppers into serving sizes, put into baggies and placed in our fridge.  Hummus cups are ready!  
Peaches and nuts are ready to go and of course Shakeology for breakfast.  

The key is flexibility!  This is my meal plan for the week but I'm not so rigid that I won't vary from it.  I may flip days around, switch up my snacks but the general idea is still there! I know I have the food in the house and the plan in place so there is no standing in front of the fridge wondering what meal I should make tonight!  

So- it's game time, focus is on!  I have 2 weeks until I leave for Scottsdale Arizona for our Team Beachbody Leadership Retreat.  So I will stay committed! This quote is easily something that goes through my mind on a regular basis!  Your workouts are non negotiable.  Fight the urge to make an excuse or validate your missed workout! This body is yours and you have the ability to make it work for you or work against you!  What's it going to be?!?!

Are you committed to your health and fitness this fall!?!  
Need support, make sure to message me for upcoming groups and support!

Fitness Motivation, Mindset, Motivation, Melanie Mitro

Fitness Tips, Accountability, Motivation, commitment, Melanie Mitro, Team Beachbody coach

Saturday, August 30, 2014

It's been a CRAZY Week- What's Happening

There are lots of exciting things happening in my life this week!  I've been so out of my typical routine that I haven't done much blogging this week.  But I definitely am still buzzing on my Facebook page and in life!  So what's new this week!

I started my 2nd week of Chalean Extreme and I am totally feeling hungry!  Lifting weights and heavy weights makes me want to eat the roof off of the house.  I've been keeping myself busy, drinking water and doing my best to stay out of the cookie jar!  I forgot how much I loved Chalean Extreme.  I did this workout almost 2 years ago for the first time and I got great results.  I can thank Chalene for breaking down my fear of lifting heavy weights.  I also am thankful because now I actually know how to lift weights and it's not intimidating.  I can't believe how much my body changes when I lift weights and do interval cardio training.  So I am looking forward to the next 10 weeks of the program!!!
Burn Circuit 3, Chalean Extreme, Month 1, Clean Eating, Progress Update

This week my oldest, Landon who is 5 started Kindergarten on Wednesday!  Where we live they only go to school 1/2 day for Kindergarten, which I actually really like!  I was nervous because he is not overly attached to me, but he definitely has a little anxiety about new situations and places.  He typically will cling to me and not participate for the first few times in a new place. He wouldn't eat lunch before school because I could tell he was nervous, but I tried to just make jokes about it and he seemed to liven up!  By the time we got to school, took some pictures, he walked right in the door, hung up his book bag, waved goodbye and that was it!  My baby was off to school!!!!  

He rode the bus home and of course that was the highlight of his day!  The really great part is that he wanted to go back the rest of the week.  So week 1 of school is in the bag and he is doing fabulous.  I just can't believe it!  Time really goes by fast!  Bryce and I have been bonding the past 3 days and have been buddies, playing games and reading books in the afternoon. Its totally different with 1 kid vs 2 at home.  

Bryce Man playing play-dough and eating a snack while Mommy checks-in
Next week I start back on my regular work routine and are our awesome babysitter, Sue will be back!  So I will be doing my work from home 2 1/2 days a week!  I really am thankful this week for my flexibility in my routine.  Even though I did not have a sitter I was still able to work in the mornings before the boys woke up, spend time with them during the day and then when Matt got home I did a few hours in the evenings. That's the beauty of what I get to do.  No  matter where I am or what time of day it is I can continue to grow my business mobilely.  I am very very thankful for the flexibility I have created.  It just makes me feel in control.  It totally hit me like a ton of bricks this week that I have the best of both worlds. A career I love and the control of when and where I work and the success that I achieve is a direct reflection of my dedication and commitment!  That is like HEAVEN to me!

Next week I get to kick off my new training programs:
30 Day Accelerated New Coach Training Bootcamp- Creating a Mobile Business.
A Push To Diamond 30 Day Group
A Leadership Mentoring Program
My Elite Contenders Group
And a brand new accountability group for customers and coaches to utilize after their initial challenge group is over! 

I feel like there is no way you can't be successful with a run down like this!  I love putting my thinking cap on and getting creative with how I can grow my organization with their health, fitness and finances!!!

Bryce will start Preschool next week, which he is totally stoked about!  He will just do 2 mornings a week but he is all about going to school.  

It's a holiday weekend and we have plans with friends today but not really much else going on this weekend.  It's a nice change of pace for once!!!  I really am looking forward to chilling with the family and enjoying our last week of summer!  Its time to do a little more grilling before the temperature starts to cool off!

My one tip for you this weekend is this:  Don't let the holiday, the weekend, the sun or warm weather give you an excuse to throw your focus to the wind.  Kick back, relax and unwind but keep your goals in the forefront. Remember to workout, to drink your Shakeology, to eat your 5-6 meals a day, drink your water and find ways to have fun that don't involve undoing all of your hard work through the week!  Your body will thank you come Tuesday morning when you don't feel like a big lump! Make good decisions no matter what everyone else around you is doing!  Stay focused on your journey to greatness!

Happy Labor Day Weekend!
chalean Extreme, Cardio, Burn It off, Saturday Motivation, Fitness

Monday, August 25, 2014

30 Minute Dinner Recipes To Keep You On Track When Life Gets Busy

Quick Dinner Recipes, Under 30 Minute Clean meals, Clean Eating, Back To School, Healthy Dinner Recipes

Welcome to Monday!!!! It's a crazy day today and all I see on my newsfeed is kids headed back to school.  Moms sending their babies to school for the first time and all the fun back to school activities are starting!  With all this change in routine it would be nice to have some consistency in your day right!!!  Well today I am going to offer you a few of my favorite under 30 minute recipes or crock pot recipes that the whole family will love and it won't take you all day to prepare.


Breakfast is usually the meal that is the hardest for us to obtain a well balanced brain fueled meal.  So I drink my Shakeology because it is quick easy and a no brainer when I am running out the door!  
There are times when I switch it up and want something different so here are my go to's.

Mason Jar Overnight Oats- Make them one evening and then stick them in the fridge for the rest of the week!  They are perfectly portion sized and taste great. Even my kids loved the ones with the applesauce.

Cinnamon Quinoa Bake- This is another easy one you can make on Sunday's and then leave it in the fridge in portion controlled containers for each day of the week.  Just microwave and you have a quick breakfast.


Chicken Bake- You can't get much easier than this.  Throw chicken, veggies, and baby potatoes together and bake!  It's a complete meal in one dish and its tender and flavorful.  You can play around with different spices to get different flavors.

Sunset Chicken EASY PEASY one dish meal that is MEXICAN food without the sodium!  It makes great leftovers for the next day too!

Slow Cooker Chicken Cassoulet  is very similar to chicken noodle soup. We serve it over quinoa noodles or rice and place in a bowl.  The chicken literally melts in your mouth.

Slow Cooker Mexican Dinner Pretty much the easiest thing you will ever make!  Salsa and Chicken in the crockpot makes for some pretty sweet MEXICAN dinners!

Tomato Basil Turkey Cutlets- This is one that my boys actually asked me if I could make this every day of the week!  

Turbofire Chili- Family favorite and a really good one for those Sunday football games when you are feeding lots of people or you want comfort food! This is another one that even my husband will make and request.

I'm always looking for more feedback on your favorite easy dinner recipes!!  Post your favs below!!!!

Sunday, August 24, 2014

Busy Woman Stay On Track In September with A 30 Day Clean Eating & Refresh Accountability Group- Apply Now

How Do Busy Women Stay Fit, Get Meal Planning, Accountability, Tips, recipes, crock pot meals, Melanie Mitro
30 Day Clean Eating & Shakeology Refresh Group

I have asked myself at least a dozen times this week where the heck this summer has gone!  In the blink of an eye 3 months have passed and now we are getting ready to go back to school.  I am just not ready for this yet!!  But instead of fighting the change I am going to go with it!  CHANGE for anyone is hard, it's exhausting and sometimes frustrating and as a busy woman/mom/business owner the first thing to go is usually ourselves.... R I G H T!!  The one thing I have effectively trained myself to do over the past 3 years is to control my emotional triggers to food and keep myself on track even when the rest of my life feels out of control.  I always look at my fitness and nutrition as the one thing that I can control in a world of unknowns.  I can control what foods I choose to eat, I can control if I pack my lunch and snacks, I can control how much water I drink and I can control the time of day I wake up, go to bed and the choices I make to workout each day. No one can take that away from me.  No matter how jam packed my to do list is each week I put my workout into my calendar like a meeting that I cannot miss.  

 When that alarm goes off in the mornings, I repeat to myself, "I am up" over and over until I can't fall back asleep.  Is it hard?  
FitMom, Stay Fit, Motivation, tips

YES of course it is!  Especially on the nights I go to bed late or the kids wake up in the middle of the night.  But it's a sacrifice I am willing to make because being fit and healthy just feels good!  It releases those feel good endorphins, I have more energy, I like the way my clothes fit and I honestly have a better attitude towards my day when I start with a workout.  I know doing a morning workout is not for everyone, so I encourage you to find time and block it out no matter when that is!!!  
Fitness Motivation, Chalean Extreme, Stay fit, tips

My nutrition is also a key factor in my success and my emotional well being!  The next thing to hit the fan is what I eat when I'm busy.  It is so easy to make excuses for not having time to cook, or my family doesn't like healthy food, or I am a picky eater, or I don't like shakes!  But truthfully, those are all excuses because either you genuinely don't know where to start or you don't want to take the time to figure it out.  So let me be the one to help you figure it out by giving you the steps and the tricks that have worked for me!  
Busy Women Stay Fit Tips, Melanie Mitro, Committed To Getting Fit

I have decided that this is the perfect time to offer my Busy Woman's Challenge PART 2.  
So maybe you like going to the gym, doing crossfit, or your own workout routine or maybe you like Beachbody workout programs!  No matter what your workout style, you can either choose a program that I suggest or you can continue with your own!  I am offering a 30 day accountability and support group that is going to start with a 3 day refresh or gentle sweep of the old and in with the new! Then for the next 30 days starting on September 1st we are going to learn how to plan out your meals, prepare snacks,  make better daily choices, combat emotional eating, and deal with all the temptations and situations you can come across in life as a busy woman!

The focus this month is on meals that are under 30 minutes to make, meals you can prep ahead of time and put in the crockpot, snacks that travel well, road tips, and ways to stay on track when you already have no time.

So what are the requirements?

1.  You must be a customer of mine through my Team Beachbody Site.

2.  You must commit to 30 days of Shakeology starting with the 3 Day refresh.  

Busy Woman's Meal Plan and Accountability Group To Keep you On Track this FallThis comes in a nice little package with free shipping and a discounted price.  You aren't locked into anything at all and you can decide whether you want to make Shakeology a part of your routine after the 30 days or continue with just the new habits you have learned.  Shakeology truly was something  I was very unsure of at first but once I started drinking it for lunch each day and now I switched to breakfast it has kept my cravings for sweets in check, it gives me natural energy to get through my busy day and it gives me convenience when I need to be portable and on the go!  I know exactly what clean eating is and I can certainly maintain my results without shakeology but honestly its the convenience and 1 less meal I have to think about.  It's just a part of my healthy routine and I know my body is getting what it needs in the most natural state.  You should give it a try.  30 days and if you don't like it you can return for a full refund.  What do you have to lose?!

3.  You must be willing to participate daily in our closed online support group. Each day you will get a tip, trick, recipe or suggestion from me and at the end of each day you log in and report your day.  You say on a scale of 1 to 5 how your food was, how your exercise went, did you drink your shakeology and any questions or comments.  This way we keep each other on track and I know how to support you better in your 30 days with me!
What is a Beachbody Challenge Group, Meal Planning, tips, Recipes, Motivation, Accountability and Support

I have found that having this type of support and accountability was the missing piece for me. Without others to keep me motivated there were days when it was easy to just slack off! Knowing I have a community of support keeps me going, focused and determined not to let people down.

So, if you are a busy woman, struggling to juggle all your life responsibilities with ease then this is great for you!  I am inviting you to complete the application below to be considered for a spot in this group!

Wednesday, August 20, 2014

Chalean Extreme Women's Meal Plan and Week 1 Plan

 The first week back from vacation and I am craving routine and home cooked clean eating! I had a blast on our trip and no doubt I feel completely relaxed and recharged.  Spending the week with my kids, my parents and my husband is exactly what I needed!!!  I spent my mornings listening to "Make Today Count" By John Maxwell and game planned my strategy for my team and the next 6 months!  I had some great quiet time to reflect and refocus my efforts on what I am here to do.  While vacation is awesome I couldn't wait to get back into my routine, the first full day we were home I made our grocery list, meal plan and sent Matt out to the grocery store to stock up the house with our staples.  

I also completed Piyo and really wanted to get back to lifting weights.  So I am bringing out chalean Extreme and digging into my inner Chalene!  It's time to get EXTREME!  I honestly loved this program and really saw some great results when I completed it almost 2 years ago.  This was the program that introduced me to the power and magic of strength training.  I was that girl who never had a clue how to lift weights!  I was that girl who thought that cardio could get me lean, sculpted muscles.  Boy was I wrong!!!  The cool thing with chalean extreme is that she teaches you how to lift weights and heavy weights with proper form.  The workouts are 5 days a week and range from 35-45 minutes in length.  3 strength training days and 2 cardio days with abs and a stretch/yoga day.  
Chalean Extreme Meal plan
Chalean Extreme

What Equipment is needed:  A yoga mat, a resistance band or weights.  I invested in the select tech weights eventually but I did my first round with 5-15 lbs dumbbells.  Now my weights go up to 45 lbs.

You do not need a lot of space to do this workout, for the most part you are in one place or slight side to side movement.  I like that she combines multiple muscle groups together so that you can increase your calorie burn.  For example, doing a squat with a bicep curl.  Two large muscles working at the same time means more calories burned!!!  Wohoo!  Not only am I a busy momma but lets get the most bang for our buck with our workouts! Multi tasking at its best!

Chalean Extreme, Meal Plan, Weekly Progress Update, Burn Circuit 1
Burn Circuit 2

So now what am I going to eat this week!?  I get asked this question all the time.  "Does your family eat the same things that you do for meals?"  The answer is ABSOLUTELY!!!  My kids might not love the mushrooms but they at least give it a try.  They are required to take so many bites before they can be excused or have snacks that night.  I want them to be open to trying new things and I want them to know what a healthy choice consists of!  I really love seeing them understand the healthy vs unhealthy concept.  

Monday night was shrimp fajitas and the kids ate the shrimp, the black beans and corn minus the tortilla shell, avocado and greek yogurt.  But they actually really loved the dinner and asked for more! We had some watermelon for dessert!  

Fiesta Lime Shrimp Fajitas, Clean Eating Dinner Recipes, Melanie MItro

Chalean Extreme Meal Plan, clean eating meal plan, Family Clean Eating Meal Plan

This week I grabbed my staple the Kale Salad Mix from Costco and Matt smoked chicken on Sunday so that has gone on my salad the past few days for lunch.
I bought the individual servings of hummus and veggies so that I have an easy snack for the whole family.
We grabbed fruit at Costco and raw unsalted nuts for a snack in the morning.  We are ready to rock and roll.

Finally it feels amazing to be hydrated, to sleep in my own bed and to eat clean!  As much as I love vacation, I really crave routine and structure.  I have 4 weeks until we are off to Scottsdale Arizona for Team Beachbody's Leadership Retreat so it's time to put my best foot forward and just keep it tight!!!!  

I'm not letting the fall, back to school and all the obligations that I have ruin my health and fitness. This is my game face and it's time to go!  Are you with me?!?!  I'm starting a brand new challenge group starting on September 1st! Details to be released! Hit me up if you want on the list now!!!!

Monday, August 18, 2014

Sea Salt Caramel Shakeology Recipe

I have a slight addiction to a new recipe that I found and am totally in love with.

Lets be honest for a moment.  I am completely and totally a SWEETS addict!  Just because I have been clean eating for 3 years doesn't mean I don't want to pull a U-turn into the nearest bakery or eat a donut when I see one!  I am just wired to love a sweet treat!  But, like any other woman out there sweet treats don't like my hips or my stomach!  So I have to find ways to feel like I get the sweet fix without the crappy, calorie loaded, body bloating ingredients.  Also, it has to taste decadent, it cannot be fake or imitation. The real deal is the way to go!  So when I cam across Shakeology I won't lie, I was skeptical that it was really truly going to curb my cravings.  Much to my surprise it did that and more!

Depending on the mood I am in, the type of drink I want, I can tweak Shakeology to meet my needs.
If I want a milkshake then I make my shake in a blender with ice, peanut butter a banana, almond milk and water for thickness.

If I want it like a chocolate milk then I shake it up, use water and almond milk and no ice!  It is all a personal preference but you can work with it to find what fits you best! There is no right or wrong way to make Shakeology.  The only exception is that you cannot heat it because it loses the good properties!

So a little bit of salty and a little sweat is the perfect combination to my morning breakfast!

SEA SALT CARAMEL SHAKEOLOGY is a new favorite in the Mitro house!

  • A few shakes of Pink Himalayan Sea Salt
  • A drop or two of Caramel Extract
  • 1/2 C of Almond Milk Unsweetened
  • 3/4 C of water
  • 1 Scoop of Chocolate Shakeology

  • Shake in a shaker cup and enjoy!!!!

Sea Salt Caramel Shakeology Recipe, Melanie MItro, Committed To Getting Fit
Sea Salt Carmel Shakeology Recipe
If you try this recipe, tag me in your Instagram Post @melaniemitro #seasaltcaramelshakeology

Do you want to try Shakeology?!  Message me for options to get your BAG today!

Wednesday, August 13, 2014

How To Stay On Track With Your Health And Fitness Goals On Vacation

Happy Wednesday!

Mitro Family Vacation

This week the Mitro Family is on vacation!  We left on Saturday morning and headed to Florida to hit up the beach for a week!  Our boys have been so excited to go to the beach and Legoland that they haven't stopped talking about it all summer.  We got here and the weather has been gorgeous and the sun has been shining!  It's so nice to just relax and chill on the beach with our family.  
Mitro Family Vacation
Landon with the birds on the beach

People ask me all the time how I stay on track while I vacation so I thought now is the best time to share with you how I keep myself focused while away!  

I have my workout gear packed for everyday.  I scoped out the gym when we made our reservations for the hotel.  I also packed my T25, 21 day fix and Piyo workouts.  So no matter what I have an option to get in my workouts!

I ordered a box of shakeology packets vs the box because it travels easily.  I have my shaker cup and if you need a blender pick up the Hamilton Beach Mini Blender because it is a single cup and is quiet and super easy to travel with.  Yes you can take Shakeology on an airplane and yes you can pack the blender!  If you have a bag and want to take it with you just grab one of those baby formula storage containers and it fits 1 scoop very nicely in there!!!

Shakeology for Breakfast on Vacation
My Shakeology on the balcony of the hotel

I have cocoa roasted almonds in the individual serving size packets for snacks and lots of water.

Once we got to the hotel we hit up the local grocery store.  We made sure to get a hotel room with a kitchen so we didn't have to eat every meal out.  We picked up:
  • A bag of salad
  • Balsamic Dressing
  • Fresh fruit
  • Whole grain wraps
  • Water
  • Flavored seltzer water
  • Oatmeal
  • Almond Milk
  • Cheese Sticks
  • Hummus
  • Pita Chips
  • Eggs
  • Turkey Bacon
  • Ezekiel Bread
  • Coffee
  • Natural Lunch Meat
  • Quest Bars
So the game plan is to eat breakfast in each morning.  So for myself I typically drink my Shakeology or have a bowl of oatmeal in the morning.  Then, snacks we can throw into our bags are fresh fruit and nuts, cheese sticks, hummus and veggies ect.....
For lunch we come back to the room and either have a wrap or a salad with fruit and then head back to the beach or pack a cooler and take lunch with us.

Dinner is typically out at a restaurant and I do my best to make a healthy choice.  So far I have asked for my veggies to be steamed without butter.  I have asked for substitute for mashed potatoes or french fries.  Ask for a sweet potato plain or a side salad instead of coleslaw.  All dressings go on the side, leave of sour cream, tartar sauce, and creamy toppings.  Pass on the bread basket at all costs!  The key is to conserve the obvious calories because you know that no matter what you do you are eating more calories than you think!  So do your best, don't obsess and enjoy your vacation.  

Do I eat ICE CREAM-------  OF COURSE I DO!!!  I had a waffle cone on Monday and it was amazing! We walked a few blocks to an ice cream store and back!!!  I have a few fruity drinks to because it's vacation and that's what I want! Saturday Sangria and a few Mojitos!!!  The key is this:  Pick and choose what you really want!  Don't eat it ALL, drink or eat what you REALLY want and pass on the ehhhh things!  

Yesterday we went to Legoland and I ate a bar on the way there.  We had grilled chicken salads for lunch, gatorade for hydration, then we hit up a restaurant on the way home for some fish tacos!  See, even going to an amusement park doesn't have to be a death sentence. Was there temptation, yes!!! There were nachos, fries, burgers, hot dogs and more!  But I just focused on fueling myself for energy so I didn't hit a wall at the park.  It's just that change in mindset, fuel your body for energy!  (REPEAT)
Yes I workout on Vacation- Don't you??

The last key to success is WORK OUT!  Don't make excuses that you are on vacation!  Remember that your workouts are something that make you feel good.  Its not work, its giving you energy, strength and stamina to go and play all day with your family.  My workouts are just a part of who I am.  I love feeling strong, I love sweating, and I love knowing that I am doing something good for my body.  The workouts keep me in check.  I am not worried about losing weight on vacation.  I just want to maintain and keep the healthy habits in check!  

Workout Motivation, Vacation Tips, Melanie MItro
Plank on vacation---

So get your workout in no matter what!  I still get up at 5 am to do my workout because it is a part of who I am and I don't want it to interfere with the rest of the day!  So off to the gym I go!
Monday Motivation, Beach Workout, Vacation, Fitness, Inspiration
My sister in law, My vacation workout buddy

VACATION is FUN, don't let it stress you out!  Think outside the box, get creative with your food and don't be afraid to speak up and ask for what you want!!!

ENJOY!  Be back on Saturday!!!!!!