21 Day Fix: How it Works
January 2, 2017
Happy New Year! If you've been reading this blog since last January, you may have noticed that I'm looking a little different these days. I've posted about my fitness and health journey from time to time on here and on Instagram (@akeeleywhite), but today I wanted to talk more about it in hopes that I may be able to inspire someone as you're setting your New Year's resolutions! Here's the background: on New Year's Eve 2015, my husband and I decided that we needed to make a lifestyle change. We made a New Year's resolution to get fit and healthy, and we actually wanted to stick to our resolution. Now the question was, how were we going to do it? Weight is something that I've always struggled with and I've done programs like The South Beach Diet, and Whole 30. The problem for me is that I'm not able to do programs like these long term that cut out certain food groups or leave me feeling deprived. One of my really good friends did the 21 Day Fix last year and I was really intrigued by it. It seemed really manageable, so while at a bar one night we ordered the 21 Day Fix (which really cracks me up). We started it on January 5 and ever since then I've been sticking with the 21 Day Fix meal plan and workouts (with the exception of Europe and a few treats during the holidays). I've had a lot of people ask me about the 21 Day Fix because we have had so much success with it, so today I wanted to share with you how it works. This post isn't sponsored in anyway, it's just a program that I believe works 100% as long as you stick with it (that's key!).
Exercise: With the 21 Day Fix program, you exercise 7 days a week. At first, I wasn't so sure about this, but it's only for 30 minutes a day which is actually really reasonable. The 21 Day Fix package comes with 2 DVD's that include 7 different workouts. There's Lower Fix, Upper Fix, Cardio Fix, Total Body Cardio Fix, Dirty 30, Pilates Fix, and Yoga Fix. This allows you to do cardio, have active recovery days, and also work your upper body and lower body. It covers everything, and all you need at home is a set of light weights and heavy weights (I use 5 lb and 8 lb weights).
The 21 Day Fix program was created by Autumn Calabrese who leads the workouts. She has a group of people working out with her in each DVD, and one of the individual's is named Kat. Kat modifies every workout, so if you aren't able to do the workouts 100% at first you can modify with Kat until you're able to (this is what I did at first). This is really helpful, because no matter what level you're at you can do these workouts. You just have to make sure that you do them each day and give it your all!
Food: 21 Day Fix has a eating plan to follow (and it's important to actually follow it in order to see results!). The package comes with portion control containers, and a booklet on how it all works. You first need to calculate what calorie bracket you're in. You determine this by taking your current weight and you then multiply it by 11. Then add 400 to this number, then subtract 750. You are then left with your daily calorie target. Once you have this number you need to determine which calorie bracket you're in (Level 1: 1200-1499, Level 2: 1500-1799, Level 3: 1800-2099, Level 4: 2100-2300).
The level that you're in determines how many of the portion control containers you get each day. For the lowest level which is what I'm in you get 3 green, 4 red, 1 blue, 2 yellow, 2 purple, and 1 orange container each day. Here's what the containers are for:
Green-vegetables (any vegetables)
Red-protein (meat, seafood, veggie burger, tofu, 2 eggs, ricotta or cottage cheese, 1 scoop of Shakeology or 1.5 scoops of other protein powder)
Blue-healthy fat (cheese, 1/4 avocado, hummus, nuts)
Yellow-carbohydrates (1 piece of whole grain bread, beans, potatoes, corn, quinoa, rice, oatmeal (for the last 3 measure it out cooked and not uncooked))
Purple-fruit (any fruit, just note that a banana counts as 2 fruits)
Orange-seeds and dressings
It's important to note that you're also able to swap out a certain number of yellow containers each week for 4 oz of wine, a clean treat, or using almond milk in your protein shake.
Once you know how many containers you get each day, it's time to meal plan and prep! In the beginning I would make a spreadsheet of all of our meals and snacks for the week so I could keep track of the containers. It's really important to be prepared for the week so that you can stick to the meal plan, and not be tempted to go out for fast food or anything like that. There's also a free 21 day fix app that you can use to track your containers throughout the day which I really love!
Results: As of today, I'm down 50 pounds because of the 21 Day Fix which is a little mind blowing. I can't get over how different I look, and also how great I feel! I'm so glad that we decided to make this lifestyle change because it's lifestyle that I love, and that I know I can always stick with. I only have a few more pounds to go now!
Feel free to send me an email or leave a comment if you have any questions about the 21 Day Fix program!