So just what goes into these containers on the 21 Day Fix meal plan?
- kale cooked or raw
- collard greens cooked or raw
- Brussels sprouts chopped or 5 medium
- squash summer
- winter squash
- string beans
- peppers sweet sliced
- carrots sliced or 10 medium
- snow peas
- onions chopped
- oranges 1 medium
- tangerine 2 small
- apple small
- Sardines fresh or canned in water 7 medium
- boneless skinless chicken or turkey breast
- lean ground chicken or turkey (93% lean)
- fish fresh water (catfish,tilapia, trout) cooked till it flakes
- game-buffalo (bison,ostrich, venison) cooked and diced
- Game-lean ground (95% lean) cooked and diced
- eggs, 2 large
- greek yogurt, plain 1%
- yogurt, plain, 2%
- shellfish (shrimp, crab, lobster) cooked
- clams, canned, drained
- red meat, extra lean, cooked, diced
- lean ground red meat (95%) cooked
- shakeology 1scoop
- tofu, firm
- pork tenderloin, diced,cooked
- tuna, canned in water, drained
- turkey slices, low sodium, fat free, 6 slices
- ham slices, low sodium, fat free, 6 slices
- ricotta cheese, light
- cottage cheese, 2%
- protein powder (whey, hemp, rice, pea) 1 1/2 scoops
- veggie burger 1 medium patty
- turkey bacon (reduced fat) 4 slices
- sweet potatoes
- quinoa, cooked
- beans (kidney, black, garbanzo, white, lima, etc) cooked and drained
- lentils, cooked and drained
- edamame, shelled
- refried beans, nonfat
- brown rice, cooked
- wild rice, cooked
- potato, mashed or 1/2 of medium
- corn on the cob 1 ear
- amaranth, cooked
- millet, cooked
- buckwheat, cooked
- barley cooked
- bulgur, cooked
- oatmeal, steel cut, cooked
- oatmeal, rolled, cooked
- pasta, whole grain, cooked
- couscous, whole wheat, cooked
- crackers, whole grain, 8 small crackers
- cereal, whole grain, low sugar
- bread, whole-grain, 1 slice
- pita bread, whole wheat, 1 small
- waffles, whole grain, 1 waffle
- pancakes, whole grain, 1 small
- English muffin, whole-grain, 1/2 muffin
- bagel, whole grain, 1/2 small 3 inch
- tortilla, whole wheat, 1 small 6 inch
- tortilla, corn, 2 small 6 inch
- avocado, mashed or 1/4 medium
- 12 raw almonds
- 8 whole raw cashews
- 14 peanuts, whole raw
- 20 pistachios whole raw
- 10 pecan half raw
- 8 walnuts halves raw
- coconut milk, canned
- feta cheese, crumble
- goat cheese crumble
- mozzarella low sodium shredded
- cheddar shredded
- provolone shredded
- Monterey jack shredded
- parmesan shredded
- pumpkin seeds raw
- sunflower seeds raw
- sesame seeds raw
- flaxseed ground
- olives, 10 medium
- coconut unsweetened shredded
- 21 day fix dressings
- extra-virgin olive oil
- extra-virgin coconut oil
- flaxseed oil
- walnut oil
- pumpkin seed oil
- nut butters (peanut, almond, cashew, etc,)
- seed butters (pumpkin, sunflower, sesame, tahini)
These are great tally sheets to print out and mark off of each day.
Or there is an APP by Beachbody you can use.
If you need support and motivation while on this program I would love to chat!
Who wants a Fitbit Charge HR OR the new Polar A300? I have both and am really loving the Polar A300.
You’ve heard these sayings:
“You can’t out exercise a bad diet.”
“Abs are made in the kitchen.”
“It’s 80% nutrition and 20% exercise.”
Guess what? They are all TRUE!
Food is not my strong point. I love me some fried food! But since discovering the 21 Day Fix meal plan I can’t believe how easy it is to eat healthy.
I’m inviting you to join me on a three week adventure to learn how to effectively and correctly fuel your metabolism to give you RESULTS you’re working so hard for. In those 21 days, we’ll learn how to portion our foods, what foods are the best choices for us.
You will learn how to change your “diet” not be on a “diet.”
If at the end of 21 days you’re not happy or haven’t seen results, You’ll get your money back, GUARANTEED!
Email me at firstname.lastname@example.org so we can get you started or click HERE to get started right away!
*Any Challenge Pack purchase qualifies.
Must be purchased during the month of August 2015 to be entered to win the Fitbit Charge HR or the Polar A300.
You can have an addition to most anything. Usually these are unhealthy addictions. Eminem has used Beachbody at home workouts to help beat his additions. Below is the article from Men’s Journal.
I’m not sure exactly when I finally got it. In the early days, I just went with the flow: If I could hit a gym, I’d hit up a gym. If someone suggested a workout that seemed legit, I might try it, but it wasn’t a priority. Everything has to work around the music. Still, I wanted to stay fit even if I never wanted to get big. I worked out with Dre a few times, and I had to lift the kiddie weights. I’ve always been more into cardio, because when I’m performing I have to keep my wind up. It’s never cool to be out of breath — anywhere, doing anything — but especially onstage. So I ran and did regular sit-ups and push-ups. For a while I even got into boxing.
For close to a year, I worked with the late Emanuel Steward [who’d trained Thomas Hearns, Wladimir Klitschko, and others]. I wasn’t doing so hot at the time, drinking a lot and taking pills, and Emanuel offered to come out to the house to train me, to motivate me. What am I going to say — no? He was incredible. He taught me fundamentals, the mechanics of boxing. A lot of basic shit I thought I knew, I didn’t know. But I wasn’t that motivated; I wasn’t taking it too seriously. Once I got sober, that changed.
Recovery = Running
In 2007, I overdosed on pills, and I went into the hospital. I was close to 230 pounds. I’m not sure how I got so big, but I have ideas. The coating on the Vicodin and the Valium I’d been taking for years leaves a hole in your stomach, so to avoid a stomachache, I was constantly eating — and eating badly.
When I got out of rehab, I needed to lose weight, but I also needed to figure out a way to function sober. Unless I was blitzed out of my mind, I had trouble sleeping. So I started running. It gave me a natural endorphin high, but it also helped me sleep, so it was perfect. It’s easy to understand how people replace addiction with exercise. One addiction for another but one that’s good for them. I got an addict’s brain, and when it came to running, I think I got a little carried away. I became a f*&^^% hamster. Seventeen miles a day on a treadmill. I would get up in the morning, and before I went to the studio, I would run eight and a half miles in about an hour. Then I’d come home and run another eight and a half. I started getting OCD about the calories, making sure I burned 2,000 every day. In the end I got down to about 149 pounds. I ran to the point where I started to get injured. All the constant pounding from the running began to tear up my hip flexors.
Mixing It Up
So when I was starting to dial back on the treadmill, I tried out some of those workout DVDs you do at home. One of the first ones was Shaun T’s Insanity workout. I know a lot of these DVD guys are wacky, but I’m alone in my gym; I need someone on the TV yelling to motivate me. Besides, some of this shit is entertaining.
When I first started the Insanity workout, I alternated my routine, running one day and doing the Insanity the other. Then I stopped running altogether because it was too much to do them both. The Insanity won. After a while I started plateauing on that, so I mixed it up. I did the P90X for a little while (and I still do that ab workout because it’s the most challenging), but then I moved on to the Beast.
Now every morning before I go to the studio, I do the Body Beast workout with free weights, bench, and pullup bar at home. It’s just me, so it helps that the Body Beast dude is over-the-top. The routine is pretty intense, too. The first time I did the legs, I couldn’t walk for two days. Now I’m doing arms one day, chest the next day, legs the next, and I’m still functioning throughout the day. And I can finally do it without pausing the DVD.
I still hate pullups. They’re a motherfucker, but I do them. I even fill out the log afterward. I guess I’m pretty compulsive working out. I feel like if I step away from it for too long, if I have a crazy week and take a five-day break, it’ll be like starting over. I’m afraid that if it goes beyond that, I might lose the motivation. Once you’re at a place where you’ve made progress and you’ve got some time invested in it, you don’t wanna quit and give up what you started. —as told to Mark Healy
Cize is the new dance program by trainer Shaun T. This is a great break from traditional workouts. He call’s it Cize – because it’s the end of ExerCIZE.
Get the CIZE Challenge Pack (Save $70) or just the workouts here.
Shaun T breaks down every move in step-by-step in this program. So even if you think you can’t dance, you can!
If you love workouts like Zumba (this is MUCH more fun) then you will love this! And a bonus, you will burn a ton of calories.
The program is 4 weeks long – but you can repeat it as many times as you like.
I am SO excited for this program that Beachbody announced at Coach Summit 2015!
Two top trainers, Autumn Calabrese, the creator of the 21 Day Fix, and Sagi Kalev, from Body Beast, have teamed up to create this program.
It it slated to be released December 2015 with a Sneak Peak for Beachbody on Demand members starting October 2015.
If you want more information on this program as it is released, leave me your email HERE.
Be sure and watch the You Tube Video also!