FREE - 7 Day Clean Eating Crock Pot Meals

Can you Smell what that Crock is Cooking? 

It feels like summer just ended, but I can feel the air changing... Its time for Comfort food !! My absolute favorite time of the year to cook is the FALL !! I love all the casseroles and Chili's and hot food that warms your belly !! 

Lets face it - I dont care if your young, or old with children or without.. We are all BUSY!! 
I think that most of us strive to eat healthy but many times we are faced with what is convenient !! 

Its TIME TO PULL OUT THE CROCK POT !! It can be your best friend. As long as you have an idea of what you want to make --- It makes cooking easy! I even started prepping in the evening and putting the crock pot in the fridge overnight.. In the morning I just have to turn it on !! 

Starting on October 10th Im hosting a FREE - Can you Smell what the Crock is Cooking group! I will share with you some of my favorite Health and delicious Crock Pot Recipes for a week ! 

So join me for 7 days of Clean Eating Crock Pot Meals!! 

If you would like to join, its super simple !! Just RSVP HERE

21 Day Fix EXTREME - I completed the PROGRAM !!

I DID IT !! I completed the 21 Day Fix EXTREME and I did the Countdown to Competition Meal Plan to boot.. WAHOO !!

It has been an interesting 21 days !!

I started off terrified and not knowing what to expect. 
Half way through it became pretty easy
The Last few days were tough. I was ready for some more variety.

I am SUPER Proud of myself. I completed this program pretty spot on. I have a few bites on 4 occasions. Yes I know each and every one.. And they were bites that I had!!


Yes some of my food choices were repetitive but that was a choice that I made. I CHOSE to eat healthy options such as Veggies and Protein. I chose to eat the same foods because it was easier for me to prepare. Next time I may do it a little bit different.



The program is super simple to follow. There are plenty of foods to choose from  and you can pick any variety that fill the containers.

Week 1
Week 2



What's next ?? 
So I am going to do another round - However this time I will do an inverted Plan -
I am going to do a mix of the Extreme and the Countdown to Competition. Extreme Meal plan 5 days a Competition Plan 2 days. This will allow me some more flexibility with my menu, I like food alot and I missed the variety.. I did give up cocktails for the past 21 days and I think that I am going to allow that back in this round.

Did I get crazy results with this program.. On the outside you may not see it BUT on the inside I feel FANTASTIC !! I feel tighter around my waist, I feel stronger physically and mentally doing this program I have proved to myself that I CAN DO ANYTHING that I PUT MY MIND TO FOR 21 DAYS!! 

So what results did I get ?

I lost 6 pounds 
I lost 6.5 inches 

- 1.5 inches off my chest
- 2 inches off my waist
- 1 inch off my hips
- 2 inch off my thighs

• I was able to drink a gallon of water almost every day. There were a few days that I didn't quite make that goal but I was close. 
• I have learned that I like vegetables more than I thought 
• I never thought that I could eat that much fish - I think alot is in the preparation - I baked mine with Lemon Juice, grape seed oil, pepper, pink Himalayan salt, Cajun spice 
• I can overcome my closet pantry eating issue
• I missed my carbs but I made it thru 21 days 

I have done alot of Beachbody Programs and I loved this one. 
There is great variety in the workouts. I NEVER get bored. There are some days that I like better than others but that can go with just about any program. 

Modifier: There is a modifier in all the workouts. This allows you to keep up with the workout but at a slightly different pace. Yes there are some moves that I did have to modify. 

Struggles: One of the workouts that I struggled with even after the 3 weeks was the pilates. Initially I had to get some lighter bands as I just could NOT complete some of the moves correctly with the bands that were recommended (15 pound) - I switched in between those and some 10 pound ones that I picked up. This one took a bit to get used to. It was still a great workout. 

What I loved: I love the mix of light cardio and weights in many of the workouts. I will do heavy cardio but I am a fan of weights!! I don't know they just leave me feeling like a Bad Ass !! 




I  love that there is so much focus on the NUTRITION PLAN and I have come to the realization that this is what is key to getting results.  This is where I tend to slip up the most. The 21 Day Fix program lays it all out there - All you need to do it be willing to follow it ! It works wonders!! 

While this is a challenging program - It is only 30 minutes, and a dialed in Nutrition Plan !!  

I run challenge groups every month for moms, busy women who are looking for some tips, accountability and support to achieve the results that they are looking for. 

Just fill out the application below or send me a message for more information !! 

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.

21 Day Fix EXTREME Testimonial - Week One

I have done the 21 day fix workout programs and was following the meal plans -- well NOT exactly. 

So the Holiday's really took a toll on me. Yes I worked out consistently BUT -- my picking and snacking was really getting out of control and I was noticing that it was affecting me. I was starting to really feel icky. 

Fast Forward to last week !!  I made a decision to really commit to my nutrition and the 21 Day Fix Extreme was just the program to do it. 

This program focuses on dialed in nutrition. NO CHEATS !! If I want the results that I am after this nutrition plan will set me up for success. 

WEEK ONE UNDER MY BELT

There are 3 Meal Plan Options: Which one to Choose?? 

• Extreme Plan
• Countdownn to Competition Plan 
• Combo Extreme/Competition Plan

I decided that if i am going to do this, I'm going all in - Countdown to Competition Plan all the way. I want the EXTREME Challenge and I am looking to see how shredded I can get.

So what does it enatail? 
Sitting down on a sunday and doing some prep work. You use the color coded containers to plan out your meals for the week. It is super simple, no counting calories, just aligning the correct amount of containers per day. The containers tell you what food to put in each and you decide the timing and the order of how you eat.  It really doesnt get any easier than that. 

With Nutrition being my biggest challenge how did I do?
Day 1 - Competition Plan -- it was good - it was day 1 I was super pumped and mentally prepared

Day 2 - Competion Plan - Today I struggled I was waiting to long in between meals and fouund that by the afternoon I was feeling hungry.

Day 3 - Extreme Plan - I was excited to try some new recipes - Cashew N Oat Hotcakes and Mini Veggie and Egg Cups. ** I survived a day out with the kids Bowling, Pizza and the Movies (no cheats) 

Day 4 - Competition Plan - I am getting the hang of it - I like to have a snack at night so I moved my meal plan around a bit - saved my Shakology for night time. Made it into IceCream.

Day 5 - Celebrated my son's bday with family and did awesome until for some reason - My hand reached into the bowl of wheat thins and dipped into the cream cheese and tomato dip. Yes I had a handful. 

Day 6 - Extreme Plan - Back on track and followed my plan 

Day 7 - Competition Plan - This is really getting easy, no more cravings

One thing that I am sure helped was the water that I was drinking - this helps curb cravings and kept me full. I was getting down a gallon a day !! 


What were the workouts like?
There are 7 workouts - 30 minutes a day - of course its not to say that they werent challenging. Yes I was sore for the week. No pain no gain !! I used a light set of weights 5 pounds and I ranged from 10 - 15 for the heavy weights. Some of the lower body exercises I went HEAVY ! You also need a resistance band. I had one from another program but I think that it was wasy to heavy.. I couldnt stretch it out far enought and had to modify some of the exercises. No problem !! Off to pick up one from Target -- it is recommended to have a resistance band of 15 pounds. 

I loved the workouts - they are a combination of steady state aerobics, resistance training and power moves. 

Favorite Workout was Dirty 30 
Least Favorite was Pilates (I think that may have been due to the wrong bands) 


This week I want to get a little more creative with my meal plan - I stayed pretty basic the first week to get familiar with the new meal plan.  I plan on Crushing my goals this week!! 




















So What were my results from Week ONE!
I lost 5 pounds !! (and even had that one little cheat)
I cant believe how great I feel ! (that whole nutrtion thing really is the key) 
I have lost that stomach bloat feeling

I can only image what the next 2 weeks are going to bring !! I am excited to find out !

Are you interested in starting to work on your FITNESS + NUTRITION ? 
Fill out the form below and lets get you engaged in a group. I promise that if you follow the plan you to can achieve the results that you are looking for!! 

Fill out my online form.

Online contact and registration forms from Wufoo.

Free 7 Day Clean Eating Group !

So Thanksgiving is just around the corner and Christmas will be here before we know it . There is no better time than NOW to take a look at your eating habits and attempt to clean them up a bit. Its amazing what a little bit of change can do for you !! 

Its not to LATE to get started so I wanted to get this in just before you sit down to that BIG THANKSGIVING MEAL. Let me share with you what I have been doing and how it can benefit you. You may be  unsure of how to get started or what it is all about? That's where I come in :) 

My life has been changed by Clean Eating and Beachbody workouts. I think that everyone is worthy of being the healthiest version of themselves and so I want to share my experiences so that you can make this about a lifestyle change and not a crash diet.

When I started out I thought that I was eating really healthy, i was just cheating way to much on the weekends. Well I was wrong. It wasn't easy at first, I had to make some modifications to my thought process of how I approached food. I had to learn how to take those foods that I really loved and modify them to make them a better version so that it would benefit me and not hinder my progress. My family gave me push back on some of the NEW RECIPES that I was trying out. We learned that you don't know if you don't try and some have never crossed the kitchen to be made again and some are part of the regular routine. Yes this was a NEW for me. But I had a made a choice in my life that i needed a change. 

If you are serious about learning how to eat clean get the book:  "EAT CLEAN RECHARGED" by Tosca Reno.  It completely changed the way I looked at food!

So if I can help the process along by giving you a 7 day meal plan, daily accountability, motivation and support then I am all for it!  

What are the requirements?

1.  You must make me your official Beachbody Coach by going to my site and creating a free profile.  This way I can send you recipes, meal plans and monthly motivation and tips to keep you on track with your lifestyle.

2.  You must participate for the next 7 days in our online closed facebook group each day!  

3.  Commit to checking in 1x per day, rating your day and charting your progress.

4.  Invite 2 friends to join!  Why not bring a few friends along for the ride! There is nothing better than having an accountability partner in the next 7 days!!!!  You are more likely to stick with it if you have someone by your side.

What do you get for joining? 

1.  You get a free 7 day meal plan.
2.  A grocery list
3. A place to check in daily, ask questions, get support and motivation.
4.  Daily tips that have worked for me.
5.  Strategies to handle emotional eating and temptations.

Are you ready to get started?  We will begin the group on Monday November 13th so please reserve your spot today!

>>>>>Email me at mshewell1218@gmail.com to get enrolled in the free group!