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.

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.

 

Beachbody On Demand!

SOOOOOO Excited for this! You want to do a workout, but you are not really sure what you will like? Or you get bored easily and want to switch it up (uh hum ME!) yoga one day, boot camp, then zumba? You want to do them all, but don’t want the discs all over the place…

WELL! You are in luck! Guess what is coming?!

Beachbody On Demand! So you can Stream your workouts from anywhere you have an internet connection! AHHHHHHHHHHHH!

Launches March 2nd!

beachbody On Demand

I am pretty freaking excited for this! Why? Well this means you can do your workouts anywhere! Your on vacation, don’t want to travel with a workout cause how bad would it suck if you left it behind. You prefer to go to a gym and have access to a celebrity trainer on your phone. Your kids are up and want to go outside. Hello! Go out with them and workout in your yard!

Don’t worry if you look crazy!

More detail?!

The Programs that you are going to have access to…

P90X, P90X2, P90X3, Insanity, Asylum Vol 1, TurboFire, Brazil Butt Lift, Ten Minute Trainer, ChaLEAN Extreme,  Tony One-on-One (vol 1) and Hip Hop Abs.

You also receive the calendars and nutrition plans for these workouts.

How do you get all of these?

With the Club Membership to Teambeachbody.com. Sign up HERE the cost is $2.99 a week which you pay quarterly for $38. You also get access to Meal plans and the trainers. And a 10% discount on any other Beachbody product you may want.

Will there be a Challenge Pack? (On Demand + Shakeology)

YES! I do not know the cost of this yet.

Want more details?