21 Day Fix Extreme
I started to feel comfortable, complacent with my health. Two surgeries in 2014 restricted my exercise quite a bit. My wrist and abdomen really took a beating. In January of 2014, I hit my goal I made for myself with regard to weight. I had created habits over 60 days that changed my body, not only from the outside. I actually was more nervous about maintaining all my efforts than I was with losing pounds and inches.
The 21 Day Fix Extreme came at the PERFECT time for me. I was 2 months post op from my hernia surgery, and am at a point that I can deal with my wrist issues. I knew I needed to take myself out of my normal routine, both with exercise and nutrition.
NUTRITION:
80% of all results come from the kitchen!! It's crazy to think about, but it makes complete sense! You can run, and run, and run, BUT if you don't consciously think about what goes into your body, REAL, LASTING change won't occur. The food we put in our body works in conjunction with exercise to give us results.
Prior to starting The 21 Day Fix Extreme, my nutrition was alright. I put clean, whole, unprocessed foods in my body 80% of the time; HOWEVER, portions and little bits of unplanned foods here and there was definitely showing. A few extra dark chocolate chips here, extra sprinkle of cheese there compounded over time.
The 21 Day Fix Extreme meal plan is VERY similar to The 21 Day Fix meal plan. It calls a person to dial in his/her nutrition a little more. Here are my changes I made with my nutrition:
*Deleted cheese- (Autumn talks in the meal guide about the foods she typically eats and those she skips when getting ready for one of her competitions. Cheese is one of those, so I took the challenge.)
*Cut my sweet tretas- I would have some dark chocolate chips each night in my yogurt, in place of one of my carbs (yellow containers). I would often enjoy a nice popcorn option-Boom Chicka Pop as well, but I cut these out! The BIG difference between this and the regular 21 Day Fix is that those treats are not incorporated, including alcohol. (I'm a mom of 2, so that is NEVER hard for me, LOL)
*Reduce Peanut Butter-According to my calorie bracket, I am supposed to eat 2 tsp. of nut butters or oil. Mine is ALWAYS peanut butter! I did VERY well the first 2 weeks with reducing this amount, BUT week 3 it creeped back up. FACT: 2 tsp. is NOTHING, LOL! I don't want to live in a world with just 2 tsp. of peanut butter. haha!!
Like The 21 Day Fix, Extreme is all about balanced nutrition. It asks a person to pay attention to these categories: Vegetables (green), Fruit (purple), Protein (red), carbs (yellow), Healthy Fats, (blue), Seeds & Dressings (orange), & Oils & Nut Butters (teaspoon).
I've been following the Fix meal plan since The 21 Day Fix came out a year ago. It's simple nutrition!! It gives you lists of foods to eat and the amount you should eat each day. I've gotten accustomed to thinking in colored containers and being able to take typical recipes I've enjoyed in the past and FIX them up.
The Food List for The 21 Day Fix Extreme still offers MANY options but just steps it up again from The Fix by focusing on the healthiest of options.
I certainly made strides in my nutrition these past 3 weeks, BUT I did it in a way I was most comfortable with for my lifestyle because truthfully, I NEED to be able to sustain this plan in order to remain healthy. I am such an advocate for treat meals. These are meals that you have ONCE a week for ONE meal. There is NO guilt attached to these meals. It allows people to feel like they are indulging, but in a planned manner so that binging doesn't occur. Personally, I feel that if you restrict yourself SO much that slip ups are more likely to occur and maintaining your health/fitness becomes much more challenging and far less enjoyable!!
Autumn asks participants to refrain from any treats/treat meals for the 3 weeks, BUT I didn't. I did pass up some treats though: birthday cake for my father-in-law and niece and pizza! I enjoyed one each week. WHY? I wanted to be true to myself. I wanted these 3 weeks to be a representation for how I will enjoy my life. I may perhaps delete my treat meals the 3 weeks prior to heading to Chicago in April however. We shall see! :)
I incorporated my Shakeology in my meal plan, as I always do, each day! This in itself feels as though I am treating myself, which is one of the reasons I am able to refrain from all the birthday cakes and desserts that may be presented to me. I am looking forward to a FROZEN themed birthday cake for my daughters' 2nd and 4th birthdays though!!
Eating every 2-2.5 hours was fun! Eating small meals but often, really fuels my body and doesn't make me ever get to that, "I'm starving!" mode.
This meal plan is such a healthy way to dial in your nutrition when you need a change/jump start. Both The 21 Day Fix & The 21 Day Fix Extreme meal guides are a fantastic way to maintain a BALANCED nutrition plan to allow your body to work at its best.
WORKOUTS:
I got a glimpse of The 21 Day Fix Extreme workouts while I attended Super Friday in Pittsburgh 3 weeks before it launched. I was also given a sneak peak of one of them via Beachbody's newest endeavor- BEACHBODY ON DEMAND. I streamed it from my laptop!! Autumn spoke about the workouts while in Pittsburgh and said she took them up 2-3 notches. I won't lie! I was unsure of how my body would handle it because my workout routine was scattered since the end of September due to my surgeries. At the same time, I was excited to have my body work in new ways, shaking it up a bit, which I knew would lead to results.
The program includes 7 workouts, 1 per day, 30 minutes each. The main difference I saw between The 21 Day Fix and The 21 Day Fix Extreme was the use of jumping, a resistance band, and how weights were incorporated. I definitely used weights more this time around, which I enjoyed! She also includes a Hardcore 10 minute ab routine. I also received a bonus workout called The Fix Challenge.
1. PLYO FIX EXTREME:
This lower body workout uses jumping and resistance to not just burn major calories but to sculpt your body. I remember the feeling after doing this workout and trying to sit on the toilet. LOL! That added jumping REALLY makes a difference!
2. UPPER FIX EXTREME:
I was most concerned about this workout. My upper body took a beating after not being able to do much of any of it pre and post surgery. I LOVE how the workouts focus not only on the arms, but I definitely feel and SEE a difference in my shoulders and back! This workout sculpts your chest, back, shoulders and arms in a nonstop 30 minutes!
3. PILATES FIX EXTREME:
TRUTH- I enjoyed this the LEAST of the workouts! Way back about 10 years ago when I started to think about the importance of my health, I started with Pilates. I've had 5 knee surgeries, and I always shied away from more intense workouts. So, I've always had a love for Pilates. Well, Autumn added in these resistance bands, and I look pretty silly most of the time. Keeping the bands in place, at first, was a challenge. I do believe part of my problem is I was using a band that came with another program-Focus T25. The bands used in the workout video, I think, have less resistance, so I may be investing in new ones OR it will just get easier as I get stronger. I felt good with the exercises on my back BUT once I had to turn over, the laughs and awkwardness began. Although I felt uncomfortable and as if I wasn't getting anything out of some of the exercises, my BODY told me differently. SORE....
4. LOWER FIX EXTREME:
I have developed a fondness for lower body workouts since starting Beachbody routines! This is such a LARGE muscle group that keeps the calories burning all day! Hello, glutes, quads, hamstrings, and even calves in this workout. My legs are not only stronger because of it, but LEANER!
5. CARDIO FIX EXTREME:
Cardio and I have a LOVE/HATE relationship. I used to be an avid runner prior to my knee surgeries but never got back into it. My other workouts, especially Insanity and Focus T25 have really helped with this deficit. Regardless, cardio is not my favorite. I did enjoy how combining weighted moves with traditional interval training pumped up my heart rate but I didn't feel overwhelmed.
To think a traditional jumping jack used to frighten me. This is me doing a weighted jumping jack! I think my face says it all. :)
6. DIRTY 30 EXTREME:
This workout was only made up of seven exercises, BUT they would compound movements that focused on MULTIPLE body parts at ONE time! Autumn truly named this correctly because you have to get down and dirty for 30 minutes but your muscles will gain definition.
7. YOGA FIX EXTREME:
This definitely was a faster pace than The Fix Yoga or even a typical yoga session, BUT it allowed me to get refocused and stretched out for the upcoming week. It combines strength, balance, flexibility, and power!
BONUS:
1. HARD CORE ABS- This 10 minute ab routine was a great addition to the 30 minute workouts on days when I had a little extra time. It used weights which really ramped it up. It's crazy what you can accomplish in as little as 10 minutes!!
2. THE FIX CHALLENGE:
I started round 2 today, so I decided to give this extra DVD that I got a try. I get a lot of extras with programs and don't always use them, which I need to get more in the habit of. This had 13 exercises in the 30 minutes. The workout kept adding one of the thirteen exercises to it, with no breaks. :) It got to the point where you would do all 13 exercises in a row. I loved the challenge and will continue to use it!
Summary: This is a workout routine for people who have some baseline of fitness. Although there is a modifier in this workout, as in the original Fix, it is definitely ramped up! This would be good for people who are FIX GRADUATES as well as graduates of other more extreme programs such as T25, Insanity, P90x, etc. Others who have a routine workout schedule would enjoy this as well. I certainly wouldn't recommend this for someone who is just going from the couch into a health plan, BUT The 21 Day Fix would be a good option in that case.
It comes down to simple fitness and nutrition. 30 minutes of work each day with a focus on eating great portions of whole, unprocessed foods. These meal plans (FIX) have been what has made me continue with this lifestyle. I may not have followed The 21 Day Fix Extreme meal guide to a "T" but I certainly boosted my workouts and honed in on areas of my nutrition that needed some "cleaning up."
RESULTS:
My results are a combination of 30 minutes of exercise, portion controlled eating of whole, unprocessed foods, my daily dose of Shakeology, and ACCOUNTABILITY!!!
I started feeling and seeing changes within the first week! That is part of the reason I continued to be motivated! I used to be ADDICTED to the scale. It was a huge problem because if I saw little to no change, I would just say forget it! Being involved with Beachbody has allowed me to realize that healthy is measured beyond the scale, SO this is the first time completing a program that I DIDN'T weigh myself BEFORE OR AFTER. How did I measure my progress?
1. Pictures: Oh the dreaded pictures, lol! Now, the camera certainly doesn't lie. I love tracking progress in pictures. I look at old pictures from time to time to remind myself of how far I have come. When I took my before pictures, I knew I wanted to work on 3 areas: abs (midsection including love handles), arms, and legs.
2. Measurements: I have learned to be much prouder of an inch lost than a pound! It is crazy how many inches can fly off your body in less than a month! I took my measurements before and after and recorded the change.
3. Clothes: As I was losing a great deal of weight and regaining my health, new clothes had to be purchased. You're welcome, KOHL'S! :) It became much more about pants and shirts I could not only fit into but feel FABULOUS in. It is such a great gage of progress!
That's what it is all about, PROGRESS NOT PERFECTION. I didn't follow this plan to perfection BUT I made small, daily changes that compounded into results over 3 weeks.
MY STATS:
*Chest- 1 1/4 inches LOST
* Right Arm- 3/4 inch LOST
*Left Arm- 1 inch LOST
*Waist- 1 3/4 inches LOST
*Hips- 1 1/2 inches LOST
*Right Thigh- 3/4 inch LOST
* Left Thigh- 1/2 inch LOST
TOTAL LOST: 7.5 INCHES
I lost over a HALF OF A RULER in 3 weeks! I didn't workout for hours and certainly didn't refrain from eating! I know my results would be different if I didn't treat myself at all, BUT I stayed true to me and my LIFESTYLE!
Do you need to FIX your nutrition or exercise?! Contact me on this blog, via Facebook (Kynslee Althoff Pearrell) or at kpearrell@gmail.com. I am happy to talk to you about your goals and how this or other programs can assist you!
The 21 Day Fix
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| It is so rewarding receiving these messages! |
What is The 21 Day Fix?
It is a workout routine combined with portion control eating in order to achieve results. I was so pumped to get my containers to make me more aware of what I should be eating. We can overeat the good stuff too!! I am a visual learner, so the color coded containers are ideal for me.
The meal plan is designed to fit a person's caloric needs, without the counting (Thank goodness!!), while being fueled with filling, clean, whole foods. Each person will use a formula to calculate the appropriate containers for the day.
The Workouts- ALL 30 Minutes- All include a Modifier
There are 7 workouts; 1 per day for 21 days.
1. Total Body Cardio Fix- This works your WHOLE body while really raising your heart rate so your body reap the benefits long after the 30 minutes is over.
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| Total Body Cardio Fix |
3. Lower Fix- This works your largest muscles in your body (flutes, quads, hamstrings), which burn killer calories.
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| Lowe Fix- burned over 400 calories in 30 minutes |
5. Cardio Fix- Holy Moly! This gets your heart racing and gets your sweating! You do exercises such as jumping jacks and burpees
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| All workouts have a modifier and due to an injury, I used them! Look at the calories I burned!!! |
6. Dirty 30- 4 rounds, 8 exercises, 30 minutes- DONE!
7. Yoga- This is the workout I needed to learn to embrace more! It stretches and rests your body for the upcoming week's workouts. It is much needed or your body and mind.
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| Our youngest, Bristyn, joining me for my Sunday Yoga! |
This is an awesome 2 round routine of ab exercises that is a great addition to any workout.
The Meal Plan
I was told by one of my challengers that she would follow this meal plan for the rest of her life! I have to agree with her. Although I am starting to incorporate some PiYo into my exercise regimen, this meal plan is what I will continue to follow because it is so easy to incorporate into your life.
Once you determine what container category you fall into, you fill and go! These containers are dishwasher and microwave safe. I often take them on the go with me; however, as you get acclimated to the program, you will have a great sense of what the correct portion of food is.
Each food category has its own color with an extensive list of healthy to healthiest options given. (healthiest at the top)
Green-Veggies
Purple- Fruit
Red-Protein
Yellow-Carbs (Yes, Carbs!!)
Blue- Healthy Fats (mmm...cheese!)
Orange- seeds, oils, dressings
Tsp- not provided but used in the plan for certain things such as peanut butter
It is great to be a part of an accountability group to be given tips and recipes to use that follow the container guidelines.
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| Grass Fed Steak, Romaine Lettuce Blend, Dressing, and Mashed Potatoes |
Even after my adjustments, I still ended up 2 lbs. lighter than when I started, but more importantly, I lost 4 inches off my entire body!!
It is so rewarding to see how this program has affected people I have coached.
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| Proud Coach Moment |
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PIYO
I was so excited when I heard that PiYo was a low impact workout!! I needed something like this to ease myself back to my daily routine since I am sporting a TFCC tear in my left wrist and some compressed nerves throughout my left side of my body. I didn't have to worry about my knee, which has been scoped 5 times, because jumping isn't a part of this program either. It is pretty cool how Chalene Johnson, creator of the program, takes Pilates and Yoga moves and amplifies them so each person gets results by simply using his or her own body weight. I have taken the opportunity to preview the 9 workouts before my PiYo test group gets started this week.
The Workouts-9 workouts-60 days
1. Align: The Fundamentals-42:04: Chalenge stresses the importances of form and alignment in this intro video. It is done the first day of the 60 day program. This proper form definitely helps during the workouts and aides with flexibility. As a person who struggles with alignment issues in my body (Pelvis, spine, and neck are "out of whack" causing numbness in my body), I truly appreciated this tutorial of moves to assist me.
2. Define: Lower Body-20:59: As I have gone through my fitness journey over the last year, I have truly appreciated the importance of a lower body workout. This works your largest muscle system which in turn burns killer calories. It isn't cardio that raises your heart rate, but using your legs and glutes. This is the second shortest workout in the program; however, you are worked this entire time. My thighs are already thanking me.
3.Define: Upper Body-18:48: This is the shortest of the workouts and due to my tear, I am thankful for that. :) Although it is shy of 19 minutes, it is important to realize that your arms are getting a killer workout in all of the other programs. Chalene is a big fan of tricep push ups, and I am sitting here typing this with pretty sore arms, and I LOVE it!! It is awesome what you can do with your own body in such a short period of time.
4. Sweat-36:51: This is appropriately named!! I had a serious sweat session. This amps up the cardio and incorporates conditioning exercises and bodyweight resistance. Chalene throws in a section of yoga flows that allows you to take a down a notch while still changing your body.
5. Core- 30:18- This is my favorite of the workouts!! I love a routine that focuses on the abs! When I first started my transformation over a year ago, I couldn't feel much in my midsection except the leftover flab after my second c-section. As I have continued and made lifestyle changes in my nutrition and exercise routine, I now can appreciate the ab muscles!! I love how it of course focuses on exercises that will strengthen and flatten the tummy, but recognizes the importance of the muscles in the back too.
6. Buns-28:20- I LOVE that Chalene threw in a workout that totally focuses on the booty!! I am sure my hubby appreciates it too. :) I feel like this is an area that typically isn't highlighted in workout programs. It usually is just lumped into a lower body workout. "You can do side bends or sit ups, but please don't lose that butt."
7. Strength Intervals-21:52- I love short, effective workouts. I am a mom of 2 and if I can work my body in less than 25 minutes-sign me up!! This workout did make me feel strong without using any equipment. All I needed was my own body to build strength, not bulk!
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| I started my watch a little late! |
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| Another late start of the watch-I was just too excited to workout! |
The are several perks of this program in my opinion.
- The varying lengths of workouts. They range from 18-48 minutes. I think that is great for the body. I enjoy that I can get a killer, effective workout in as short as 18 minutes but I don't have to even hit the hour mark!
- You don't need much equipment! The main piece of equipment for the workout is YOU! Chalene suggests a yoga matt for extra support for the body during various moves. A chair is helpful for modifications as well.
- Even though the workouts have an individual focus, your full body is worked. My arms are SO sore, and I truly appreciate that since I have been on upper body hiatus since I tore my TFCC in February.
- Balanced meal plan- This meal plan is quite similar to The 21 Day Fix plan, but it doesn't use the containers. I am excited to be able to continue with my routine that I set with that program for eating. If this is someone's first program, they will also appreciate the meal guide which gives various options for this BALANCED nutrition plan. She recognizes the importance of ALL food, even carbs and healthy fats, into a person's daily meals.
This is a must have in everyone's workout arsenal!! It takes Pilates and Yoga and enhances it in such a way that sculpts your body. I have only done the 9 workouts, and I feel stronger, more flexible, and firm! Join me for my next PiYo group starting July 21!! Fill out the form below.
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Focus T25
Over the 10 week period of utilizing T25, eating clean, and enjoying Shakeology daily, I lost 15 lbs. and 14.75 inches! I was especially proud because I committed to this challenge for myself as well as helping others through my journey. I made it through Thanksgiving, Christmas Eve, Christmas, New Year's Eve, and New Year's Day with mostly following my meal plan and incorporating some treats :) (It's a lifestyle-It's about real life-that's why it works!) That is when I really understood the life I was leading truly was a LIFESTYLE, not a diet or a fad.
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| Christmas Eve Morning Workout |
At this point in the challenge, habits were set, and with the accountability of my challenge group, I was meeting and really exceeding goals or expectations I set forth before starting.
The Workouts:
Focus T25 is set up into two phases: alpha and beta. The alpha phase lays down the foundation. All the workouts are able to be modified by following Tania (Familiar face for me since she was a rockstar in the Insanity workout I did before this). The beta phase kicks it up a notch, and by the time alpha is complete, I can honestly say you are ready for a bigger challenge.
Alpha Workouts:
*All workouts are 25 minutes followed by a brief 2-3 minute necessary and vital cool down period.
1. Cardio:The only equipment used is YOU! It is a progressive cardio workout that continuously ramps up your heart rate for some a serious calorie burn.
2. Speed 1.0: There is no equipment needed in this fast-paced workout that helps with speed while focusing on stretching, stability, and working up a great sweat! This is the foundation for the speed exercise. There is Speed 2.0 in Beta. (My favorite).
3. Total Body Circuit: Holy Moly! This was such an amazingly intense workout. I won't lie, it pushed my body to its limits, which is why is is so awesome. I didn't need any weights to rock this cardio-based strength workout. I am sweating just thinking about it!
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| Alpha Total Body Circuit and Lower Body |
5. Lower Focus: Many people don't pay much attention to their lower body;however, this target area really ramps up a person's metabolism. The 25 minutes of sculpting the muscles from the waist down really keeps the calories burning for a long time after it is done!
6. *Stretch: Beachbody's miniMAT is recommended for this workout. I actually used a yoga mat. This is actually in both the Alpha and Beta phase. Although there is a necessary cool down at the end of each workout, it is important that one day each week, there is a lengthier stretch routine to get the muscles ready for the week a head! After 5 days of working your body hard, you will surely enjoy this!!
Beta Workouts:
Once the foundation has been established for the first 5 weeks in Alpha, you head on over to the Beta phase!
1. Core Cardio: This is a combination of cardio and your core!! LOVE this combo! You will definitely sense that you stepped it up a notch from Alpha after completing this 25 minutes. No equipment needed
2. Speed 2.0: This is my ABSOLUTE FAVORITE T25 workout. It seemed to go SO fast. I know that 25 minutes isn't a long time to begin with; however, it seemed liked it was half that amount of time. Shaun T picks up the pace from Speed 1.0 and even adds some new moves to it. I really liked how the moves were repeated in segments. The first was the shortest, and then the others got a little longer, using the same moves. I felt really comfortable with the moves once finished!
3. Rip't Circuit: This is the counterpart to Total Body Circuit. I enjoyed this one more than total body. It was cardio, upper body, legs, and abs in full force with the use of Resistance Bands (came with my challenge pack) or Dumbbells. When I complete these workouts in the future, I will use Dumbbells because I feel the band felt a little restrictive with some of the moves. It is good to have a mat handy as well.
4. Dynamic Core: This is an AWESOME core workout! You will be doing standing abs as well as ab work on the floor (Have that mat handy!).
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| Crazy calories burned in 25 minutes!! |
6. *Stretch: See Alpha workouts -Same :)
Schedule:
This is a 10 week program. The first 5 weeks are the Alpha phase and then it is followed by 5 weeks of Beta. Each week, there is a set workout each day to complete as noted in a calendar.
Monday-Thursday: 25 minutes each day
Friday: Double Day! 2, 25 minutes workouts
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| Over 1,000 calories burned!!! |
Saturday: REST DAY- It is nice how it falls on a weekend
Sunday: Stretch
Getting fit in minutes a day is possible! I am proof! Check out these hot moms who did as well!
It was very helpful to go on this journey with other people who were completing T25 as well. The support and accountability are priceless. We kept each other on track with food and workouts and discussed our successes and struggles daily!
Would you like to join an accountability group?
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