I recently completed the 21 Day Fix Extreme program, developed and taught by Autumn Calabrese, sold by Beachbody. It’s a very popular program right now, so I thought I’d give my own review of it.
Basics: 21 days of workouts and a nutrition plan to go along with it. It comes with DVDs that have the workouts on them, a book about the nutrition program, a month’s supply of the recommended superfood shake (your choice of flavors), and colored tupperware that you use to make sure you’re eating according to the plan. Note: There is a regular 21 day fix and an “extreme” version. The extreme has slightly harder workouts and a stricter nutrition plan.
Workouts: There are 7 different workouts, 30 minutes each. You follow the calendar that the program gives you, doing one workout everyday, repeating the 7 workouts three times over the course of the 21 days. There is also an ab-specific workout (10 minutes) that you do twice per week in addition to the normal 30 minute workout. You need a couple of sets of dumbbells – one lighter, one heavier, and a resistance band. (For my weights, I did 8 lbs and 10 lbs – 8 was sometimes a little heavy as the “light” weight and 10 was sometimes a little too light as the “heavy” weight, but they did the trick.)
Nutrition: Based on your current weight, you calculate a daily calorie goal for yourself at the start of the program. Based on that number, the nutrition book tells you how many servings of fruits, vegetables, protein, carbohydrates, and healthy fats you should have. The colored tupperware allows you to measure your foods so you know what a “serving” really looks like. It’s helpful and they’re kind of fun! The superfood shake that comes with the program is one of your protein servings each day. They do have vegan flavors for anyone that can’t have dairy. You can add fruits, veg, and other ingredients to the shake when you blend it – my favorite is a vegan chocolate shake with frozen berries.
My Experience: Using free weights in the workouts was great. I had gotten away from weights, but they really can make your body change faster. Autumn Calabrese LOVES leg workouts Legs are worked in every single workout in one way or another. Your legs/buns have some major muscle groups, so this is a good thing! More muscle = more calories burned all day long. There were a couple of days where I did some additional cardio on top of the 30 minute workout. I felt like I needed it, so I did it. Depending on your fitness level, you may or may not experience the same.
I was seriously concerned that I would starve. When the colored tupperware arrived, my heart dropped…”that’s all I’m allowed to eat” was my immediate thought. I’m pleased to say I was never, ever hungry. In order to stay in the parameters of the program, I had to cut back on my snacking, but that was more of a mental challenge than a physical challenge. I love snacking, even if I’m not hungry. Within the first week, I was feeling fuller faster. I also wasn’t craving salty/sugary snacks. Pretty awesome, right?? The superfood shake, Shakeology, gives your body so many nutrients that you stop craving crap.
My Results: Overall, I lost 6 lbs. That takes me to a weight I haven’t seen since junior high (a long time ago…). My core muscles are showing more. I feel energetic and in control of my eating. No matter your current goals, you can gain something from it. I’m actually doing it a second time! Check it out – here’s a link:
I’m sure I’ve missed something that you might be curious about. Leave a comment and I’ll happily get back to you
To your health,