Ready to get in shape but not sure where to begin? Then try the 21 Day Fix Program. The 21 Day Fix Program is great for beginners because of it’s easy meal and exercise program.
Weight loss is a hot topic in today’s world.
People everywhere are searching for new and fun ways to combat weight gain, but there are so many options to choose from, and so many questions to ask.
Could there be a balanced approach to weight loss that considers nutrition and exercise?
Would you like and easy workout and meal plan program that can help you get fit and healthy and help you lose weight if you need to?
Then try the 21 Day Fix by Beachbody.
What is the 21-Day Fix?
The 21 Day Fix Workout Plan is Simple Fitness
Fitness and exercise are essential for any successful weight loss program, and the 21-Day Fix program breaks workouts into very easy, simple plans that you can follow.
The workouts follow a 7-day schedule that target different muscle areas and give you a different workout routine each day to keep things fun and exciting.
Each workout is only 30 minutes long, which makes it possible for even the busiest people to fit those vital yoga, Pilates, leg, upper body, and cardio workouts into their busy schedule.
The diverse 7-day schedule keep things from becoming boring, but the biggest bonus is that it keeps your body guessing and optimizes weight loss by preventing weight loss plateauing.
Because of the simple exercise plan and easy to follow schedule it is great for beginners or those getting back into exercise.
The 21 Day Fix Meal Plan is Simple Eating
In the realm of weight loss and nutrition there are so many options, ideas and opinions that anyone can get overwhelmed or intimidated easily.
It is dangerously possible to workout for hours a day and undo your results in one meal if you’re overeating, but the 21-Day Fix makes choosing what to eat at mealtimes super quick and easy.
The 21-Day Fix utilizes portion control in color coded containers to take the stress and guess work out of eating.
- Red – Proteins
- Green – Veggies
- Purple – Fruits
- 2 Orange – Seeds & Dressings
- Yellow – Carbs
- Blue – Healthy Fats
This easy system ensures success, and if the whole thing doesn’t fit in the container, save it for tomorrow.
The 21 Day Fix Meal Plan is broken up into different calorie ranges or Meal Plans.
It comes with a guide to help you calculate which plan you fall into and then lays out how many of each container you eat each day.
The 21 Day Fix Program Promises Fast Results
Some people work on diets and plans for months never seeing a result, but the best thing about the 21-Day Fix besides it’s easy workout schedule, and simple meal planning, are it’s potential fast results.
You could lose up to 15 lbs in just 21 days by eating healthy food and doing 30-minute workouts.
However, your promised weight loss will depend on where you start. If you have a lot of weight to lose, then losing up to 15 lbs may be possible.
If you don’t have a lot of weight to lose then, then you may only lose 3-6 lbs or you may not lose any weight.
That’s why it’s important to measure other things than the scale.
- Do you have more energy?
- Do your clothes fit better?
- Are you happier overall?
- Are you eating better than you started?
- Do you feel better about your body?
What Is Included in the 21-Day Fix Workout Program
Most would agree that any good workout program is the type that keeps you motivated to learn and practice the things you learn in the program.
A key component to forward motion is simplicity, and ease when studying.
The 21-Day Fix is a program that has been tailored to meet those needs.
By including a range of information and guides, they have taken the hassle and guess work out of the workout plan.
Let’s look at a few of the high quality features included with the 21-Day Fix.
21 Day Fix Guide and Workout Materials
The 21-Day Fix comes with great workout educational material to get you started in the form of 2 DVDs or on the Beachbody on Demand App.
The DVDs and app will contain all that you need to know to properly execute your daily workout routines, which are:
- the Total Body Cardio Fix,
- the Upper Fix
- the Lower Fix
- the Pilates Fix
- the Yoga Fix
- the Cardio fix
- and the Dirty 30 Bonus workout.
Each of these workouts are designed to keep your body on it’s toes, give your body recovery time, and keep your progress from becoming plateauing.
The 21 Day Fix Workout Calendar
In another stroke of genius, this simple calendar breaks the 21-Day Fix into 3 weeks, allowing you to focus on the progress of each week.
Each workout is done once a week for 30 minutes.
It’s that simple. A 30 minute workout makes these workouts more accessible for busy people in every walk of life.
The 21 Day Fix Portion Control System
The 21-Day Fix Portion Control system is one of the strongest weapons of the 21-Day Fix program.
By making food choices simple and color coded, you will spend less time languishing over food options, and get on track to a healthier and happier you.
If you’re stumped on what kinds of meals you can make, you can simply read the list of 21-Day Fix approved meal recipes. Or search the many websites and blogs that contain 21 Day Fix recipes.
Just remember that every meal counts, and that it’s never a good idea to skip meals in a workout program. Be sure to get the nutrients that your body needs.
Why You Should Try the 21-Day Fix
There are a massive amount of books, diets, and exercise plans on the market for the consideration of anyone looking to improve their health or lose weight.
An alarming number of these plans involve counting calories, complex points systems, and trying to memorize difficult workout routines, but just how beneficial are they?
This is why I recommend the 21 Day Fix Program for beginners or those looking to get back to a fit and healthy lifestyle.
Here are some of my top reasons to try out the 21-Day Fix.
Easy Exercise Plans
In the 21-Day Fix, exercise plans are on a weekly schedule with short workouts for each one.
That means that it’s fast and simple, which is great for even the most busy people, from working professionals, to stay at home moms.
Each daily workout is different, and that means no more boring repetitive workouts that yield weak results.
You get 7 workouts that repeat each week. This may sound like it gets boring but I find this is great for beginners and for those getting back in shape.
Repeating the moves gives you a chance to really learn the exercises and proper form.
After doing 2-3 rounds of 21 Day Fix, then I would recommend you move on to another program. Or if you are a BOD member then you can try the 21 Day Fix Real Time or alternative workouts provided with the original program.
A Well Balanced Exercise Program
The 21 Day Fix offers a rich mixture of Pilates, Yoga, upper body, lower body, and cardio to put you on the path to healthy living that you’ve been working towards.
This hits all the major aspects of a good exercise program – cardio, strength training, and flexibility.
Easy Meal Plans
One of the most complex and challenging portions of any weight loss program is nutrition.
The 21-Day Fix takes all of the that guess work and stress out of the meal making process.
You can even have the occasional dessert, beer, and bread with this plan.
What You Need to Start the 21 Day Fix
So what do you need to get started with the 21 Day Fix?
Let’s find out!
Study the 21-Day Eating Plan
If you’re getting ready to start the 21-Day Fix program, it will be important for you to understand how the eating plan works.
When you review the 21-Day Fix Eating plan, you will find out:
- how to calculate your target calorie intake
- what food goes into which containers
- and will give you the ability to find out how many 21-Day Fix Portion Control Containers you are allotted for your meals.
This will make it easy for you to put together meals that follow the program, and maximize efficiency to give you the results you want.
The 21-Day Fix also includes Approved Recipes that you can use for meals.
21-Day Fix Approved Recipes
There are a large number of resources available on the internet in the form of blogs, and websites dedicated to explaining aspects of the 21-Day Fix.but you can also pick up a copy of
Autumn Calabrese also has the FIXATE Cookbook, the FIXATE 2 Cookbook, and the FIXATE cooking show on the BOD app.
Having more options for meals can keep you motivated to stick with the 21-Day Fix, and knowing what you can eat makes it both easier and time efficient.
Learn the 21-Day Fix Exercises
Exercise is a huge part of every health or weight loss plan, so knowing what you will be doing is helpful to your confidence and routine.
The 21-Day Fix is set to a 7-day schedule, where you target different areas each day. Each week, you will become more comfortable carrying out easy 30-minute workouts.
Changing the areas targeted gives you a more well-rounded workout, keeps you having fun by avoiding the boredom that comes from repetition, and prevents your weight loss from plateauing and reducing your results.
Tips For Starting the 21 Day Fix Program
Getting started on with any new lifestyle change can be a chore when you don’t have all of the answers or keys to get you where you want to go.
This can be especially true of trying to get fit and healthy.
Tips for 21 Day Fix Meal Plans
The 21-Day Fix makes meal planning pretty simple but here are some additional tips that made it easier for me.
Get more than one set of containers
I have found that I need at least 2 sets and when my son decided to try it, I need one more set for him.
That way I can to my lunch and snacks into the containers instead of having to move them into additional plastic containers.
It’s also a great way to teach kids about proper portion sizes.
Invest in the Cookbooks and Recipe Blogs
Autumn’s Fixate cookbooks and cooking show are great resources for getting inspiration and recipes to try.
Most 21 Day Fix blogs and Facebook groups also provide great recipes and meal plans for you to try so you don’t spend all your time trying to figure out how to meet all of your containers.
Try only one meal at a time
Trying to meal plan for a family while figuring out a new system can be nerve racking.
Instead I recommend starting out with one meal at a time. And only the meals for you.
Each person usually fixes their own breakfast, lunch, and snacks in my house. So, I found it easy to start with those meals first.
Once I got the hang of meeting my containers with those meals, I started adding in dinners.
Don’t get overwhelmed by all the containers
The 21 Day Fix Meal Plan is basically color coded macros.
Protein – red container
Carbohydrates – yellow and purple containers (Green is also a carb but I like to keep that separate because it’s hard to overeat the greeens.
Fats – orange and blue containers, and the teaspoons.
I personally break my yellow containers in half for the day so that I can have some carbs for breakfast, lunch and dinner. I have found that I don’t need as much for breakfast and lunch but I like a full serving for dinner.
For the fats, I don’t split my containers into seeds/nuts/dressings/oils, etc.
I basically calculate how many tablespoons of fat I get per day. For me that is the Plan A so I get 2 tablespoons for the orange, and 3-4 tablespoons for the blue. I save the teaspoons to calculate the oil I use in cooking.
That way if I want nuts and dressing for my salad I don’t have to worry about using 2 orange containers. I just substitute a blue container or subtract it from my allotted tablespoons for the day.
Tips for Working Out
The 21-Day Fix has been crafted to simplify your journey and help take the stress out of workout routines.
It will help you streamline the process allowing you to reach the potential that has been hiding within you.
If you’ve been thinking of starting the 21-Day Fix workout program but haven’t engaged in any physical exercise in a while, here are a few excellent points to consider.
No More Workout Boredom
The 21-Day Fix has been designed to target one specific area each day.
Not only does this keep you from becoming tired of exercise, but it also fosters a balanced and proportional body.
Tips for Beginners
If you are just starting or getting back into exercise, then here are my tips to modify the program so you stick with it:
- I would break the workouts into 5 minute sections and only do 5 minutes to start.
- Then add 5 minutes each week until you get to the full 30 minute program
- I would do all the exercise but without the weights. You will still get a great workout.
- Add the weights when you can complete the workout with out taking extra rest breaks.
- Modify, Modify, Modify – if you can’t do the exercise then take a break or better yet march it out until you get your heart rate down.
Tips to Make the Program Harder or New
The elegant simplicity of the 21-Day Fix workout gives you enough variety to keep you happy and ready to move to the next level in the program.
If you want more variety, then the DVDs and the BOD app offer alternative routines to replace the original program.
The BOD app also offers the 21 Day Fix Real Time if you aren’t ready for the 21 Day Fix Extreme plan.
But if you decide that you want to push yourself to work even harder, then there is a 21-Day Fix Extreme plan to help get you more dramatic results.
Or you can follow the “Week 4” program of Double Workout Days.
Coping with Double Workout Days (listed for week 4 of the routine)
If you are sitting there with your 21-Day Fix bundle, and you are going through your workout plan, you will notice something different during week 4.
Week 4 is when the routine changes and you will start doing double workout days to up your routine and boost your results.
This may be frightening for you at first, and your first thought may be that you can’t possibly do it.
Though that may be your vantage point right now, there are some coping methods you can use to make those double workouts easier.
If, however, you have done a few rounds and ready to try something harder then continue reading…
Make Sure to Rest
The first thing you need to do is make sure you are resting.
Make sure you are taking breaks and that you are not overdoing it.
You know your body best and you know when it needs to stop and breathe.
This doesn’t have to be a huge thing. You can take a rest by getting a massage, sitting for a few moments doing nothing, or watching your favorite movie.
Just make sure that you take some down time and let your muscles and system rest.
This is important throughout the plan, but especially on days where you are doing a double workout.
Back to Back Workouts
Timing is the thing that really throws most people off when it comes to double workout days.
You may be busy and have found it difficult enough to get in one workout, much less double.
One way you can handle this is by doing back to back workouts and knocking them out in the morning or in the evening.
If you feel like it is too much on your muscles, and you don’t have enough downtime or rest time, consider doing them in the evening so you can shower and rest for several hours and during sleep.
Though this may not work in some cases, it does work for people who have very busy schedules.
Or, if you have the time, break them up into a morning workout and an evening workout for an extra fat burning boost.
Take an Extra Week
At the end of the day you are not perfect.
No one is. There may be things that keep you from doing double workout days.
In fact, some people may have a doctor telling them to avoid this part of the plan.
If that is the case, do not feel bad about taking an extra week and relaxing for a bit.
Just don’t do doubles, take a fifth week, and work on you.
By incorporating these four coping methods you can get through those double workout days and make the best of them.
Just remember, this isn’t about being perfect.
This about getting through, trying your best, and meeting your goals to create a habit that you can maintain even after the 21 days.
Final Thoughts about the 21 Day Fix
Remember to stay motivated and refreshed.
Having a good attitude will help you to stay on course.
If you do all of the things involved with the 21-Day Fix, you will see results.
Be careful to avoid skipping any days because every exercise period counts. Think of each workout as another step closer to you goals.
And most of all…..
PROGRESS OVER PERFECTION! You Got This!
Lara is the health coach (who loves junk food) and personal trainer (who hates exercise) behind Healthy Habits Momma. She is a SAHM to 2 teens and 1 adult. She is also an occasional farmer’s wife👩🌾. Lara has been using small daily habits for several years to create a healthier lifestyle for herself and her family. She uses her blog to help herself stay accountable and hopes it inspires other moms to create a fit, healthy, and happy life for themselves.