21 Day Fix Extreme Nutrition Plan

The 21 Day Fix Extreme nutrition plan at first glance isn’t too different from the 21 Day Fix (aside from the inclusion of the Countdown to Competition meal plan option) and it’s nice because many of our favorite 21 DF recipes can also be eaten on the 21 DFX. HOWEVER, the big difference lies in that Autumn has removed all the “questionable” unclean, high fat, or high sodium items such as: crackers and cereals, turkey bacon, waffles, english muffins, deli meats, etc. I love this because I know that these foods are typically fairly highly processed and that cutting these foods out is what is needed to seriously dial in on your nutrition and crank up the shredding of your body! Another major difference is that this time, there are no treats or cheats and you will be eating 100% clean.

Nutrition Plan Options:

What I love about this program is it gives you options of different meal plans to follow. You can go REALLY extreme and follow the Countdown to Competition plan, or you can mix the regular Extreme plan with the Countdown to Competition, OR you can just do the regular Extreme meal plan. If you feel you aren’t getting results or you’ve reached a plateau with your weight loss, I would recommend following the Countdown to Competition plan. While it is restrictive and you may find it tough, it is only 21 days, so it IS doable!

Countdown to Competition plan:

This plan is tough and it certainly is not for everyone.  It is very strict and it increases your protein intake while depleting your carbohydrates, designed to get you super cut and shredded. Carb depletion drops carbs in a controlled fashion so that you can still fuel your workouts while leaning out and adding definition to your muscles. You will have 2 days of “Competition” and then a regular “Extreme” day, which if you are familiar with the 21 Day Fix, it is very similar to what you can have with that plan. In my grocery list, the foods with the “+” symbol in front of them signify foods that Autumn eats on this plan and the “X” symbol signifies foods that she avoids.

Ways of using the containers:

• The Energy Balancer– Spread your eating across 3 meals with 2 snacks roughly 2-3 hours apart.
• The Fat Burner– Spread your eating across 6 meals, 2 hours apart, but make sure you have eaten all yellow and purple containers before 6 pm
• Autumn’s Competition Regimen– Spread your eating into 8 small meals (Countdown to Competition Plan)

The main point when it comes to the 21 DFX is there are NO CHEATS when it comes to your eating, but this will help you reach EXTREME results! I know how hard that last 10 lbs can be to lose or trying to unveil those abs under that bit of stubborn belly fat, but by dialing in on your nutrition you CAN ACHIEVE AMAZING RESULTS! This isn’t a forever meal plan.. Once you achieve the results you are wanting you can go into maintenance mode and enjoy the occasional treats and cheats! With the help and support of my groups to hold you accountable, you CAN get through this 21 days. That’s why Beachbody has coaches like myself who are here to help you. My job is to provide you support, guidance, tips, and accountability in this program from start to finish!

I have a new group opening up next Monday 2/23 so if you would like to join me, fill out an application here!

February Indubitable Fitness Challenge Groups

Have you ever wanted to lose weight or get healthier, but things came up or went wrong and you just couldn’t seem to do it? Decide today to COMMIT TO MAKING A CHANGE. There is no reason that you shouldn’t live your healthiest, happiest life. My groups combine the secrets to success (FITNESS, NUTRITION, & SUPPORT) to help you achieve your goals! These are the groups that I will be running during February and I would love to have you join us!

21 Day Fix EXTREME Challenge group 2/9:

• This program is perfect for you if you have a baseline of fitness or are a 21 Day Fix Graduate.. It will get you SHREDDED through combining simple nutrition & extreme 30 minute workouts. Preseason begins 2/9 where we will begin taking measurements, creating meal plans, setting goals, etc. to put you on the path to success. That said, you still have time to order your program and begin workouts with us 2/16! MORE INFO & JOIN HERE

7 Day FREE Clean Eating Challenge 2/9:

• What is clean eating??  These days everyone says “Eat Clean”, but do we all actually know what this means? Clean eating is about eating foods in their most natural state.  This means saying goodbye to the processed foods, foods with loads of preservatives, foods with lots of added sugar, and foods with high levels of bad fats.  So you will be avoiding the foods that are stripped of their nutritional value and/or have been injected with mass amounts of six-syllable chemicals. Basically, you’re eating whole, unrefined foods. Since you’re avoiding anything that has been altered in any way, your diet will be filled with whole grains, fruits, veggies and other wholesome, nutritious foods. Keep in mind that 80% of your fitness results come from what you eat, so this is very crucial to your success. In a time when so many of us are overweight or dying of diseases, yet simultaneously starving to death due to high fat foods with zero nutrition, clean eating is very important and necessary for us to understand. MORE INFO & SIGNUP HERE

ALL PROGRAM 6-week Challenge Group 2/23:

• In this group, my group of coaches and I will provide a daily assignment to help keep you motivated and on track.  We will discuss topics like emotional eating, eating out, menu plans, temptations, late-night snacking and whatever the group decides is relevant to them in their goals. I will give you the tools and knowledge that you need to stay on track to reaching your goals.  If you’re interested in participating in the 6-Week Challenge, please fill out this application so I can learn more about you and find a program that fits your needs.

21 Day Fix Extreme FAQ & Enter to win a free copy!!

EXTREME FITNESS– SIMPLE NUTRITION– SERIOUS RESULTS

The 21 Day Fix was designed to make losing weight so simple that you never had to diet again.. and dangggg did it work!! It became America’s #1 home fitness and nutrition program!! I seriously am so in LOVE with the 21 day fix.. I lost 6 stubborn lbs in just 21 days on the 21 DF and many of my clients have lost many pounds and pantsizes and regained their happiness and health thanks to Autumn! But there comes a time where we all have to graduate (insert tear) and continue to challenge and change our bodies.. that said, I am SO excited to announce the release of celebrity trainer Autumn Calabrese’s 21 Day Fix Extreme coming FEBRUARY 2nd!! This program is aimed at getting you SERIOUSLY SHREDDED in the shortest time possible (still just 30 minutes a day for 21 days!!) Autumn has cranked up the level of intensity with both the 21 Day Fix Extreme workouts and the nutrition plan to get you EXTREME results!!

What is the 21 day fix extreme??

This breakthrough 21-day fitness and nutrition program combines simple portion control, clean eating, and extreme 30-minute workouts to help you finally get the lean, defined hardbody you’ve always wanted!! The level of intensity in the 21 day fix extreme workouts and nutrition plan is pretty hard-core… but it will get you that SHREDDED, CHISELED body of your dreams!

Who is this for?

Graduates of the 21 day fix, Insanity, P90X, T25, or anyone who has been exercising regularly and has a good baseline fitness level! You don’t have to be at peak performance, that’s what 21 Day Fix Extreme is for, but you do need a solid baseline fitness level. This is not a program for beginners.. it’s for people who don’t have a ton of weight to lose, but are ready to get RIPPED!

What makes 21 Day Fix Extreme so EFFECTIVE & UNIQUE?

• FITNESS: You get seven EXTREME 30-minute workouts, one for each day of the week— so you’re sure to never get bored and your body won’t adapt to one repetitive routine! The workouts feature a unique blend of steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body! Most of the workouts involve weights to increase that lean muscle mass and shred fat! 21 Day Fix Extreme does include some high-impact moves, but also comes with a modifier for those who can’t do jumping!
• NUTRITION: You’ll not only be practicing portion control—you’ll be eating ONLY clean foods. No treats. No cheats. No excuses. Autumn means business with this program!! Plus, you’ll get Autumn’s all-new 21 Day Fix EXTREME recipes to help you achieve your very best results.

No other program has you eating this well and working this hard. But if you want a lean six-pack, cut arms, ripped shoulders, and toned legs . . . you have to take it up a notch. It’s going to take GUTS, INTENSITY, and DRIVE. But, it’s only 21 days. I KNOW THAT YOU CAN DO THIS!

Enter to Win 21 Day Fix Extreme

• Enter to WIN a copy of 21 day fix extreme here

Apply for my 21 Day Fix Extreme Challenge Group

Sign up for a FREE Team Beachbody account here so you will be notified as soon as it comes out!!!  I will be hosting a 21 Day Fix Extreme Challenge Group that open on 2/16.  Or fill out my application form here to be included in the group!

How to Eat Lean

Nearly everyone who reaches out to me about eating wants to know how to lose weight and increase muscle, but not be huge. This is no foreign concept. Everyone wants this!! This can be done by gaining lean muscle, those compact firm looking muscles that will burn calories, and in turn fry off your body fat. Exercises like HIIT training and weight training are very important in achieving these looks, but eating lean is an even more important method in obtaining and maintaining a healthy, toned body. Here are my simple rules of how to eat lean..

1. Track your nutrition & accept your failures- I’m not huge on tracking exact calories.. I have seen too many girls wind up with eating disorders from calorie counting apps who overdo it and restrict their calories to nearly nothing. DO NOT restrict your calories– it’s terrible for your body, it is completely unsustainable, and it will lead to your metabolism shutting down and your body storing up fat like crazy. However, I do think it is important to have a basic HEALTHY range of calories that you remain within, and it is very important to monitor what you are eating. Accept your failures along the way. When reviewing your day or week, see where you slipped up and try to decide what factors led you to do that, and how you could prevent such a slip up in the future.
2. Space meals apart– I aim for 3 main meals (I’m especially in love with breakfast) and 2 snacks per day. It is SO MUCH better to eat every few hours and keep your metabolism revved up than eating 1-2 massive meals per day.
3. Choose your carbs wisely- Reducing carbs like bread is very important for weight loss. It reduces water retention (you’ll lose some bloat) and optimizes fat burning hormones! Use the list of carbs below as your guide, cutting the bottom 2 out of your diet, allowing 90% of your carbs to come from the first 3, and only occasionally eat the whole grains and starches (I am a big fan of Ezekiel bread for my whole grains)
   1. The hierarchy is as follows:
      1. Green veggies
      2. Non-green veggies
      3. Fruit
      4. Whole grains & starches
      5. Refined grains
      6. Foods with added sugars
4. Protein at each meal– It is important to have a lean protein with each meal to feed your muscles, fuel your body, and fulfill your appetite. Lean proteins such as chicken breast, fish, lean turkey or beef, buffalo, eggs, and healthy protein shakes (for me– Shakeology) are all great ideas.
5. Eat your greens & veggies first– Although it’s tempting to dig into the most unhealthy, carb-filled portion of our plates first.. Eat your greens first to fill up your stomach with these dense, lower calorie foods before tackling the more fattening portions of your meal. The more veggies you eat at a given meal, the less total calories you will consume. Plus your body will be thanking you for filling it with nutrients and vitamins!
6. Avoid the processed crap– All the prepackaged, processed foods are just that.. crap. Food completely lacking in nutrients and instead injected with all sorts of sugar, additives, sodium, fat, fillers, etc. that are engineered to addict you. Break the addiction and let’s show the food industry what’s up! Feed your body right with whole, organic, clean foods and you’ll be amazed at how much better you look and feel. The periphery of the grocery store is your habitat, shop there!
7. Follow the fit, not society- Our world is becoming increasingly obese at an alarming rate. Yes there are many of us out there fighting it, but still the overwhelming majority of society is still continuing to tip the scales. So one easy thing to do is to NOT do what you see others doing around you. When you go to the gym and every single cardio machine is full (hello 24 hour fitness, been there..) OK well cardio alone is NOT gonna get you that lean body so hit the weights with the other fit people! See the line wrapped around the fast food joint during your lunch break? Easy, pack your lunch of lean protein & veggies ahead of time and avoid that line completely! In a world where everyone is getting alarmingly overweight, be the change. Follow the fit, not the majority.
8. Just say NO to liquid calories- Don’t drive through that Starbucks line for a “peppermint mocha”, put that beer down now, and absolutely not to sugar-laden sodas.. no excuse here– just cut them out. Replace them with water & unsweetened tea. Aim to drink half of your body weight in ounces of water each day! Hydrated muscles grow and operate at a higher level than muscles that are not!
9. Focus on nutrients, not calories– Everyone only seems to care about calories in vs. calories out, but this view is so skewed! The difference in eating 100 calories worth of broccoli vs. eating a 100 calorie bite of a cookie is pretty incredible. This approach could make you thin, but it will not make you healthy. Focusing on calories can leave you ravenous, grumpy, and unfulfilled. Focusing on nutrients will leave you feeling more energetic, having a stabilized blood sugar level & mood, feeling healthier, and having a satisfied appetite!