21 Day Fix Extreme Countdown to Competition (One week in)

The 21 Day Fix Extreme is one of my absolute favorite workouts. Its tough but they last 30 min and it is the one my body reacts to the best. Meaning I see results the fastest with this. I have done this one 3-4 times. But I have never done the full Count Down to Competition meal plan before. Throwing in a day or 2 of this is usually what I do. In fact I have only actually followed this full meal plan once. Generally I eat pretty good. But I have my moments. I freaking love food.

I could not get my shit together with my nutrition and I was feeling it. Sluggish, bloated. Pretty much everything I have fighting my endometriosis on the last yr was coming back. So I went all in. (not to say I didn’t have slip ups or a cheat.)

How does this work?

The 21 Day fix or portion fix meal plan is based on weight. You take your weight multiple by caloric baseline. Add your caloric needs. And subtract you caloric deficit depending on if you want to lose or maintain. If I am speaking a foreign language this is all mentioned in the meal plan book of The 21 Day Fix Extreme!

From that you get a Calorie Bracket that gives you a number of containers that you can have each day.

daily-calorie-bracket-beachbody

I am in the 1500-1799 bracket. The colors have different nutritional meaning.

Green – Veggies

Purple – Fruit

Red – Protein

Yellow – Carbs

Blue – healthy fats/ cheese

Orange – dressing / seeds

Tsp- nut butter / oil

The Countdown to competition plan is limited carbs, veggies, high protein and some healthy oils.


The schedule looks like this 2 days on one day off.

I allowed Saturday to be my cheat day. And in one week I lost 4.8 lbs. not sure on the inches I could not find my tape measure when I was starting. Here is a progress pic so far.

Currently on day 10. Am going strong. Finding that planning out the day more helps so much! And I am pretty excited to see what 21 days on this meal plan is going to do for me.

Questions email me at coachkalawilliamson@gmail.com

Next Fitness accountability group starts March 27th. You do not Have to do this alone!

Fill out for details.

Advertisements

Getting the Most of your Workout

How many of you start a workout but you are not seeing the results that you expected? Then you quit because the workout did not “work” for you. Are you actually working though? Pretty much every workout will make a difference if you do some of the following…

Unknown

-Give your all. Don’t half ass it. Push yourself like there is no possible way that you could do even a second more. Some days, your all may be different then others, but give all you possibly can that day!

-If you need to rest 5 seconds then hop back in. Keep doing this.

-A move gets easy, modify it make it harder. and vise versa, too hard make it easier. You should always be challenging yourself though. The second I think that wasn’t hard I do something different.

-Leave your bull shit at the door, nothing matters during the workout, but the current move you are on!

-Find your grove, find a workout you will stick to!

-Force the habit, do it anyway. Don’t skip. If you need t0 move a rest day do that, but follow the plan. Starting out you do not have to do 6 or 7 days a week. But for at least 4 do something and don’t miss them.

-Never miss a Monday! This is the start for the whole week! Start it off right.

-Do it even when you don’t want to!

-Find a really Strong Reason Why you started.

-Nutrition… If you are eating like shit not much will change.Unknown-1

-Learn to eat healthy and in moderation. Meaning you will allow treats once or twice a week. Eat according to your goals. I am a huge believer of never feeling deprived, but this does take some sacrifice. Your diet should consist of Whole grains, lean protein, fruit, veggies, and healthy fats.

Unknown-2

-Low fat or fat free do not mean healthy. In fact cut all these foods out of your diet!

-Alcohol… Touchy subject for some. But you cannot binge drink and lose weight. I still drink I do, I love beer and wine, I just don’t do it often. I mean a glass of wine or 2 on the weekend go for it. But when you are getting in to partying hard all the time, there is a problem. I like to let loose, but I don’t do that all the time. Limit the hard partying to once a week or less!

-If you fall off the wagon, which it happens to all of us! Don’t throw your arms up in surrender and quit. Admit defeat and jump back on. There is no shame.

-The compare game…STOP IT! No one is like you and you are not like them, your story is different so stop comparing.

-Set realistic goals and share them with someone who will SUPPORT you! There are haters everywhere and this shit is hard, so if they are talking you down. Stop telling them your plans. You can do this and you will.

-Find people that believe in you! UH HUM… ME! This is why I became a coach, to help others believe their potential.

 

21 day fix meal plan

So yesterday was the day after Halloween, in my newsfeed all day I see pics of candy and Beachbody coaches how many green is this. LOL funny, but why does the meal plan work. What the hell do you do, and keep talking about it. Because whether you are making a joke or being truthful. You are still getting it out there!

Unknown-1

In the past I have done Weight Watchers and just plain clean eating. Weight watchers really does work. But I got sick of counting points. I also would save all extra for beer and if I knew I was drinking eat carrot sticks and half a sandwich so i could drink my points. Not really healthy Kala. LOL. If weight watchers works for you, continue on with it! Just use it the right way. I lost weight on in but not healthy. I would sometimes use a bulk of my points in one meal and everything else would be free foods.

Clean eating is ideal because it gets your body to the ideal weight. But you can have too much of  a good thing sadly. Learning how much is too much can be hard.

The 21 day fix meal plan teaches you how much of each food group to have in a day. You can follow a plan to lose and a plan to maintain. Once you get the portion sizes down you don’t need to containers anymore. But it really taught me how much to eat and of what. Surprisingly some of the time, i was not eating enough. Others I was eating too much… Just because the salad you order has 8 cups of veggies, does not mean that you have to eat the entire thing…

It also has helped me plan the day way better!! I plan out dinner then I know how many containers I have left to use throughout the day!

So, how do you know how many of each do you get? You get a formula based on your wight and if you want to maintain or lose. Then you are put in a calorie range.

Unknown-2

From there you get a certain amount of containers to eat through out the day. Easy! Right?

It is a ton of food! You are not hungry! And once you are finished you just know how to eat right. If I indulge too much, I just go right back to it because when I am on it I do not feel like I am missing out on anything!

IMG_0428

So you want to try the plan, but you prefer to workout in a gym… You can get just the containers and meal plan here.

The workouts are all 30 min long and you go through a variety of exercises each day, there is a modifier and 2 separate plans. The regular and extreme. Regular 21 Day Fix, I believe that anyone can do. Any fitness level! There is someone there modifying every move so you can follow her if necessary. The 21 Day Fix Extreme is advanced. It is for anyone that feels ready after the 21 day fix and wants more of a challenge. This too has a modifier but it is more extreme.

21 Day Fix

21 Day Fix Extreme 

I love both of these programs, they are always ones I go back to. The moves are basic and effective. Autumn Calabrese definitely knows what she is doing.

Sale for Sept!

Ok here it is! And it is my Favorite workout…..

21 day fix get

THE 21 DAY FIX!!!!!

Why do I love it?  Because its freaking genius, the plan is super simple, teaches you proper nutrition and portion sizes, its color coded (My 2 yr old could do it). The workouts are amazing for any level and have a modifier. BONUS they are only 30 minutes long. The cycle is just 21 days, that is 3 short weeks. Did you know that is how long it takes to form a habit?  No?  Well now you do.

Here are my results from the fix.

me 21This was my first round. I just finished Piyo and decided to do the 21 day fix again this week Starting Sept 1st before my surgery the 15th (so I wont be able to finish, but at least I am doing something). Here is a picture I took with a difference of 3 days…wpid-wp-1409920749691.jpegYes I have stretch marks and saggy skin, but I also have 3 kids. I am a tiger I earned those stripes lol. Forget about those notice the difference in the muscle definition in my abs. YAAY!!!! I am aloud to be excited this is after a weekend of camp and binge drinking then changing my diet and doing 30 minute workouts.

So what are you waiting for? Why cant you change your lifestyle? Lets do this together!  I will be opening up a challenge group for the 21 day fix Starting September 29th I will not be able to workout with you, due to surgery (Want to know what I am having done ask… Its not fun and exciting I promise). However, I will need accountability for my eating. 6 weeks of no workouts is freaking me out a bit.

Here is the deal… http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=211368

Want to join my Challenge or find out what the hell a Challenge group is?  Go here fill out the form or find out more info!https://kalawilliamson.com/challenges/

Questions…

Find me on Facebook!