WHAT IS THE DIFFERENCE BETWEEN 21 DAY FIX AND 21 DAY FIX EXTREME?

Are you a  21 Day Fix graduate or maybe you just want to get an amazing body in 21 days, or you are simply in a hurry to lose every last unwanted pound? Then 21 Day Fix Extreme is for you.

Post by Dream Big Fitness.

I will be sharing my personal results with the 21 Day Fix Extreme in a few weeks. So Stay Tuned!!!

What’s the difference between 21 Day Fix and 21Day Fix Extreme?

The original 21 Day Fix program was created for beginners to intermediate level. It’s great for someone who is completely new to exercise, who has significant amount of weight to lose, or who is at an intermediate level but needs to get their nutrition in order while breaking out an existing fitness routine with a new routine.

With 21 Day Fix Extreme…there is no chocolate, no wine, no “treats”. It’s designed to get you “shredded”! If you wanna be in the absolute best shape (like for competition prep) you have to eliminate those things! 21 Day Fix is for all walks of life – those who already workout and those who haven’t worked out a day in their life. 21 Day Fix Extreme is for those with some kind of fitness baseline.

How does the meal plan work?

There are two meal plans included with this program and each consists of eating REAL food. This is NOT a diet. It uses the same containers as 21 Day Fix but the meal plans are a bit stricter. If you’re wondering about the sizing of the containers, they are very generous. You may find that you actually struggle to get all of your meals in for the day. Eating clean is so very different from a more relaxed eating plan.

For example: Let’s say you’re used to eating about 70% clean. When you consume the same number of calories eating roughly 100% clean, you consume a lot more food!

The meal plans include:

Extreme Eating Plan ~ dialed in nutrition (more strict than the 21 Day Fix meal plan)

Countdown to Competition Plan ~ very strict meal plan designed to get you ready for the competition stage. This is the eating plan Autumn follows for competition prep.

Is there a modifier?

Yes! However, Autumn says that the modifier is still working at a good pace. If you’re familiar with Kat from the original 21 Day Fix program, the modifier in 21 Day Fix Extreme takes it to the next level. The modifier in Extreme basically reduces the impact in a lot of the workouts but the intensity is still there.

21 Day Fix Extreme Workouts?

Just like the original 21 Day Fix, the Extreme workouts are 30 minutes long. I honestly don’t like working out much longer than that. I prefer short, intense, effective workouts over lengthy ones.

The program includes:

Upper Fix Extreme

Lower Fix Extreme

Cardio Fix Extreme

Total Body Cardio Fix Extreme

Yoga Fix Extreme

Pilates Fix Extreme

Dirty 30 Extreme

What will I need?

You are going to need a set of light and heavy weights and a resistance band. Personally I was using 15 and 20 lbs but I would recommend starting with 5lb and 10 lbs to start. You will also a resistance band (note: if you are 6’-0” taller or above make sure you get a little band that will stretch far.)  is used quite frequently so make sure you have one of those. They are inexpensive and you can get them from any sporting goods store or Walmart.

Who is 21 Day Fix Extreme for?

Athletes

21 Day Fix graduates

Graduates of other Beachbody programs including Insanity, T25 and P90X

Those with a baseline of fitness (NOT beginners)

Those with a special event coming up (wedding, reunion, birthdays, etc.)

Anyone looking for a simple meal plan consisting of real food

Anyone looking for an effective home workout program

I’ll be opening up my second 21 Day Fix Extreme Test Group soon, so if you would like to join me, please fill out the form below. 

Welcome to Team Dream Big Fitness,

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

21 DAY FIX EXTREME STARTER GUIDE

It’s time!! My 21 Day Fix Extreme arrived early this week, and I’ve been planning and prepping my meals for the week! I am going to be 100% committed to this program because I know it’s going to bring me some results!

What is 21 Day Fix EXTREME?

 • A 21-day program that features simple portion control, clean eating, and extreme 30-minute workouts.

• The portion-control containers take all the guesswork out of how much you should eat.

• The Eating Plan will tell you exactly what to eat and when—and how to eat cleaner than ever.

• This is how you get seriously shredded in 21 days. What are the unique benefits?

• No other program has you eating this well and working this hard. It's going to take guts, intensity, and drive. But it's only 21 days.

• The 30-minute workouts are extreme. They combine steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body—to help you get shredded in a short amount of time.

• Seven workouts; one for every day of the week so your mind never gets bored and your body never adapts.

• For your nutrition, you'll not only be practicing portion control—you'll be eating ONLY clean foods. No treats. No cheats. No excuses.

• Autumn has included her own competition nutrition plan, which she uses to get stage-ready and ripped in 21 days.

 • After 21 days of extreme fitness and clean nutrition…you're going to have some serious results.

What is difference between the “21 Day Fix” and the “21 Day Fix  EXTREME”?

What do I need for the Workouts?

You are going to need a set of light and heavy weights and a resistance band. Personally I was using 15 and 20 lbs but I would recommend starting with 5lb and 10 lbs to start. You will also a resistance band (note: if you are 6’-0” taller or above make sure you get a little band that will stretch far.)  is used quite frequently so make sure you have one of those. They are inexpensive and you can get them from any sporting goods store or Walmart.

What do I need to do to prepare for the 21 Day Fix Extreme meal plan?

I started by reviewing the nutrition guide, calculating my calories, determining the number of containers I can have each day, and then printing off the tracking sheets. You can print off your own tracking sheets at www.teambeachbody.com under the GET FIT tab and Workout Sheets. They are seriously the best way to keep track of what you’re eating each day.

I created my own Excel spreadsheet for my personal meal plan which I have printed off and keep in the kitchen so I know exactly what I’m going to eat for each meal. On Sunday, I plan for the next week and prep anything I’ll need, like cooked chicken breast or veggies so that I’m not scrambling during the week.  “Perparation Is Everything”

I encourage you to make a meal plan and write it down like I did. It just makes it so much easier to know what you’re eating. You will be prepared with healthy foods in the house and won’t be guessing what you’re eating next, which can lead to poor choices.

The bottom line when it comes to the 21 Day Fix Extreme is there are no cheats when it comes to your eating and you’re doing workouts that push you to your max! I personally know that when it comes to losing the last 10 lbs or trying to get those abs to show, you’ve really got to dial in your nutrition and workouts and go extreme! Of course, this isn’t something you have to maintain forever, once you get the results, you can go into maintenance mode. I know it can be done! That’s why Beachbody has coaches like myself who are here to help. My job is to provide you support, guidance, tips, and accountability to start and finish the program!!

Also, I will be blogger about my journey every day. I will share with you my thoughts about the workouts and tips and tricks that have helped me. In addition, I will be logging all my meal plans for your review. So please check back ofen.

I’ll be opening up my second 21 Day Fix Extreme Test Group soon, so if you would like to join me, please fill out the form below. 

Welcome to Team Dream Big Fitness,

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

WHAT IS A ACCOUNTABILITY GROUP?

How did I change my Lifesytle?

Are You Ready To Change Your Lifesytle?

Everyone keeps asking me, “How did I get into the best shape of my life and stay that way for the last few years?” Well I can tell you this; there is no magic pill or quick fix diet. It SIMPLY comes down to four basics things you need to remember if you are serious about losing weight, or simply get in the best shape of their lives. The reality is the only way to lose weight and keep it off is:

This is what worked for me, and if it worked for me, it will work for you, no questions there. As with anything, you need to be committed to doing this and changing your life for the better. In order to do this in the best way possible, I want to introduce you to the Dream Big Fitness Accountability Group.

What Is a Accountability Group?

The Dream Big Fitness Accountability Group is a small, exclusive group of people; all working together to help each other achieve their health and fitness goals. We share our wins, your successes, and even our struggles. I love sharing struggles because in a Group it’s good to know that we are all in this together. Plus, when we share these things we can find tips and tricks to overcome them, leading to actual faster results! As a member of the challenge, you will receive motivation, make new friends, and hopefully create long-lasting relationships, trust, and comfort in sharing both struggles and successes.

What will I need to be a part of this Group?

Everyone on the team will select a Beachbody Challenge Pack workout of his or her choice. If you like, I can help you select the correct Beachbody workout for your specific goals. You want to make sure you select one that is doable, will keep you motivated, and will get you the results you’re a looking for.

Your Beachbody Challenge Pack will include the entire workout DVD’s, meal plans, equipment as specified in the workout you choose, 1 month supply of Shakeology, and even get a customizable meal planner and free Beachbody Club Membership.

What does my Coach need from me?

Step 1 - I have to be assigned as your Coach

Step 2 - You have to commit in doing the workout videos as described in your specific challenge pack

Step 3 - You must commit to taking the Shakeology shake once a day as a meal replacement.

Step 4 - You must take part  and engage in the group, there will be daily check-ins! If you’re not interested in being a little social and talking about your concerns/experiences, then this is not for you.

What If you are not my Coach?

If you don’t already have a coach, click here to create a free account and make me your coach.

Already have a coach? Ask them if they run any challenge groups, and if not, you can always send me an email at teamdreambigfitness@gmail.com, and I can let you know how to switch coaches or you can view my blog on how to switch your coach.

What is your Commitment to me… Coach?

Myself, and our team of coaches will be involved EVERY step of the way to motivate you and keep you on track through a private facebook group and coaching calls. I will invest my own personal time to make sure that you are extremely successful in your weight loss and fitness efforts, so I want to make sure you take this seriously.

Before you sign-up, you have to ask yourself these questions:

• Do you want to get healthy?
• Do you want to look in the mirror and feel GOOD about what you see?
• Do you want to have energy?
• Do you want to add years onto your life ?
• Do you want to set a good example for your loved ones?
• Do you want to have a more positive attitude?
• Do you want to build relationships with others going through the same things?
• Do you want to have more confidence?
• Do you want to get your life on track and start a new healthy lifestyle?

I know and understand how difficult and scary it can be to go outside your comfort zone and try something new. But I promise you this; if you take that first step and make a commitment to yourself, you will be surprised where it might take you.  When I started my journey I had no idea that the biggest change would come from the inside out.

Why Should I participate in your Group? And what Guarantees do I have that this will work for me?

Many of the success stories that have come out of our Beachbody Challenge Groups have admitted that without the challenge group support, they would not have stuck with the program! When you have the support, motivation, and accountability from our community me as your COACH, there is no way you can fail. In fact, we Guarantee results or you get your money back on the Challenge Pack purchase.

FULL Money Back Guarantee – I am passionate about HELPING you get results, not about taking your money aimlessly. That is why when you order your product, my job is to help you get results. If it doesn’t work for you, return it all for a full money back guarantee within 30 days.

So what are you waiting for when you have nothing to lose and everything to gain? Lets get started and get you ready for our next group so you can finally start seeing results.

Fill out the form below if you are not sure if what Challenge Pack you want. That way I can get an understanding of your goals and match you up with the best people and program for you. After all, this is about YOUR success, so let’s build it now! After you submit, I will be in touch with you within 24 hours, so we can start working together on your goals.

Welcome to Team Dream Big Fitness,

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.

How to Change Your Beachbody Coach

MAKE ME YOUR COACH

I wanted to make a really clear post explaining step by step how you can change your Beachbody Coach. Beachbody is an awesome company that gives everyone that buys their products a Beachbody Coach. This ensures you will stick with your workouts, follow your nutrition plan, and have someone you can talk to that has completed the workout program you are doing.

Unfortunately there are many coaches that are simply inactive, or signed up simply to get a 25% discount. I end up getting many people messaging me telling me “Doug, can you be my Beachbody Coach? I love your transformation, positive attitude, and the information you provide.” The answer of course is absolutely I can be your Beachbody Coach! I am dedicated to ensuring you get the most incredible results possible with the Beachbody workout programs.  So the ball is in your court!

Changing Your Beachbody Coach

First of all, if you don’t have a Beachbody Coach, adding me as your FREE coach is as easy as signing up for a Free Team Beachbody Account.Just click here and it takes two minutes. 

If you have already been assigned a Beachbody Coach, and would like me to become your Coach, you have a couple of options.

1. The best way I found is to just call Team Beachbody customer support at 1-800-240-0913. You can simply ask them to change your Coach and they will be happy to help you. You will have to provide them with the following information. 

(New Coach name) Douglas Knox

(New Coach ID#) 365899

(New Coach username) dknoxripped

(New Coach Email) douglasknox59@gmail.com

Then they will ask you for your information. Your name, your email address, and your beachbody username. There you go… it really is as simple as that.

2. Change coaches by email: send an email to Beachbody at customerservice@TeamBeachbody.com and let them know that you would like to switch Coaches. Give them the same information as in Option 1. 

It will take a few days you will be switched over to your new Coach. I personally just like taking to someone on the phone to make sure everything is done right.

So Coach…What is the next step to reaching my goals?

The best thing you can do for yourself in my experience, is to get involved in our teams next Challenge. We have limited resources, so I need to make sure that we are working with people that REALLY want change. If this is you, PLEASE fill in the form below and explain exactly why you want to take part in the Beachbody Challenge.

Apply To Join Our Beachbody Challenge

Now that I am your coach
You need to connect with me on Facebook so I can keep up with you easily! I am always on Facebook helping out my Beachbody Challengers. I am one of the most available Beachbody Coaches I know, so make sure you add me at: https://www.facebook.com/douglas.a.knox

What Do I Do As A Beachbody Coach?

I want you to know I take this very seriously, and I want to help you succeed with Beachbody. Some of the things that I do as a Beachbody Coach to help you obtain optimal results with your fitness include:

• Talk to you about your fitness and nutrition goals.
• Set realistic goals and ways you can track your progress.
• Help you pick the home workout program that is right for you.
• I keep you on track by checking in on you to ensure you are “pressing play” and following your nutrition plan.
• Talk to you about the workout modifiers, and how you can do workouts with proper form but less impact and still get incredible results.
• I run Facebook Challenge Groups, where people I am coaching work together to get incredible results and keep each other motivated.
• Provide you with the best prices on Beachbody Workouts, and in most cases many bonuses you can’t get anywhere else.
• I explain how you can pay it forward and help other people just like you get incredible results, and get paid for it!

I’m looking forward to becoming your Beachbody Coach! If you have any questions at all, please add me on facebook or email me at: teamdreambigfitness@gmail.com

Healthy Holiday-Eating Strategies

Fend off holiday weight gain with these easy eating tricks.

Bring Your Own Food

Contribute a healthy dish to a gathering to ensure there’s something you can indulge in.

*Helpful Tips*

• Eat the best-for-you offerings first: For example, hot soup as a first course―especially when it's broth-based, not cream-based―can help you avoid eating too much during the main course.

• Stand more than an arm's length away from munchies, like a bowl of nuts or chips, while you chat so you're not tempted to raise your hand to your mouth every few seconds.

Don't Go Hungry to the Mall

To cut down on the lure of the food court, never go to the mall on an empty stomach.

*Helpful Tips*

• Keep healthy snacks and bring water with you at all time. If you drink a big glass of water or snack on some healthy nuts or dry fruit before your enter the mall, you will fill full and less temped to grab something unhealthy.

• Choose a proper restaurant over the grab-and-go food court whenever you can. Restaurant today will have heathier choices that are clearly marked on the menu.  Request a table away from loud sounds and distractions, which can cause you to eat more. The bright lights and noisy hard surfaces can speed up the rate at which you eat and lead to overeating.

Keep Track of What You Eat

Maintain a food diary to help you stay committed to your goals during this risky eating period.

*Helpful Tips* 

• All about the App. We have some many ways to track our food intake these days. Apps like “MyFitnessPal”and “LoseIt” are great options for you.

• Zip yourself into your favorite pair of slim-fitting pants once a weekand note how they fit. Too tight? Adjust your eating and exercise habits. Just right? Keep up the good work. 

• Rate yourself  you can use a simple rating system each day on how your nutrition was for the day. 1-5 seems to work the best for me. I am honest with myself and make a note at the end of the day. If I average a 4.5 or above for the week, I know I am staying on track.

Snack Before a Party

Before going out, have a healthy snack to curb your appetite.

*Helpful Tips*

• Eat breakfast: This has been shown to prevent overeating later in the day.

• Choose foods wisely: Filling your plate with low-calorie items, such as leafy green salads, vegetable dishes, and lean proteins, and taking smaller portions of the richer ones. That way, you can eat a larger amount of food for fewer calories and not feel deprived.

• Water, Water Water: When you get to the Party and before you do anything drink a tall glass of water. Dehydration can often mask itself as hunger and you will also suppress your appetite for the Start.  

Manage Portion Size

Take sensible portions so you don’t end up eating too much.

*Helpful Tips*

• Use smaller plates and serving utensils. Try a salad or dessert plate for the main course and a teaspoon to serve yourself. What looks like a normal portion on a 12-inch plate or a trough like bowl can, in fact, be sinfully huge.

• Pour drinks into tall, skinny glasses, not the fat, wide kind. You are more likely to pour 30 percent more liquid into squatter vessels. 

Keep Up the Exercise

You’re determined to squeeze in at least 4 or 5 workouts a week, no matter how busy you get.

*Helpful Tips*

• Break it up. If you don’t have time for your daily four-mile walk, do a few 10- or 15-minute spurts of exercise throughout the day. 

• Do the unusual Park far away at all the stores you visit. Take the stairs and not the elevator or escalator. Do an extra 10-15 minutes of exercise while you watch your favorite program. After you shovel the snow in your driveway, help an older neighbor with their driveway. 

Choose Your Indulgences

You intend to stave off feelings of deprivation by allowing yourself a “cheat” day a week.

*Helpful Tips*

• Plan in advance to eat a little more and be a little more flexible at this time of year, when you face daily temptations. That way, you can savor the culinary joys of the holidays a little more often and you'll be less likely to binge. For instance, rather than inhaling four sugar cookies on your cheat day, allow yourself one as a dessert when the mood strikes. Then make one little switch during the day to account for those calories―maybe skipping that morning latte or cutting out an afternoon snack.

• Choose your indulgences wisely.Instead of wasting calories on foods that you can have at any time of the year, pick items that are truly special and unique to the season, like your grandmother's candied yams or your daughter's first batch of Christmas cookies.

Who wants to WIN A FREE copy of INSANITY MAX 30

If you would like to get your copy before EVERYONE else, shipped to your door before the holidays, fill in your information BELOW. I'll be giving away ONE FREE COPY to ONE LUCKY person. Plus everyone who joins my group on January 5th will receive a FREE bonus workout.

I am so excited about this new workout from my man Shaun T. I have almost all of his programs, even HIP HOP ABS. (Hey who doesn't like to dance and burn some calories, especially when no one is watching.) This guy really knows how to push you to your limits. In fact… My biggest results have come from workouts like INSANITY and T25.

So What is INSANITY MAX 30?

It will be the craziest 30 minutes of your day and the best results of your life! It is 30 minutes a day of some of the hardest cardio and Tabata-style strength you’ll ever do to achieve maximum results. I’m talking shredded abs, crazy glutes, and ridiculous arms…a total-body transformation in just 60 days!

If you’re ready to push harder than ever before . . . and Dig Deeper than you ever thought you could . . . then NSANITY MAX 30 can help you see results you never thought possible. Because it’s not about finishing the workout, it’s about seeing how far you’ll go before you MAX OUT.

There’s no equipment needed in these killer cardio and Tabata-style strength workouts. Just push yourself to the MAX and get INSANE results in 30 minutes a day!

Why is INSANITY MAX 30 effective?

INSANITY MAX 30 can help you get ridiculous results in 60 days thanks to MAX OUT training. The goal is to work as hard as you can for as long as you can until you MAX OUT, to the point when you just can’t do anymore or you begin to lose form. Each workout pushes you to beat your last MAX OUT time to keep you accountable. Go one minute longer and you’ll get remarkably stronger, every single day. That’s how you lose more weight and get an INSANE body fast.

What makes this workout different then INSANITY?

Every day is a brand-new challenge in INSANITY MAX:30. With killer cardio, challenging Tabata-style strength workouts, plus 150 new moves designed to shatter your limits, It will make you push yourself  to work harder, go longer, and MAX OUT later. It’s not about making it through all 30 minutes. It’s about pushing yourself more each day to get the body you’ve always wanted in 60 days. And even though INSANITY MAX 30 is a challenging program, the great thing is you can follow the modifier, wherever your current fitness level is today. Just MAX OUT each day and you WILL see MAX results!

Think you’re not ready for INSANITY MAX 30?

When I did INSANITY for the first time… “I was very unsure of myself and did not think I was ready. But I JUMPED IN with both feet and did the best I could at the time”.  In my option there are several major benefits to this program.

1. Each workout has a modifier on screen. So even if you’re just starting out, you can follow the modifier and still get a killer workout.

2. You can stop and catch your breath once you MAX OUT. If you can go full out for 10 minutes today, the only goal you have is to better that mark each time. If you do that for 60 days… you will have CRAZY RESULTS!

3. Best of all, there’s no equipment needed, all you need is your own body weight and mother earth!

What is included with this program?

The entire 60 day program, Month 1 and Month 2, Max Out Calendar, Nutrition Guide, Program Manual, Restaurant Guide, Shakeology, Free shipping and a discounted price when you get it through me as a coach!  Plus when you order through me you get a FREE GIFT!  A special workout called SWEAT FEST!!!  (Special for you only) Plus as your coach, you will receive daily motivation, support, accountability and nutritional tips.

Who is ready to join me and celebrate the NEW YEAR with a better YOU!!!  You have nothing to lose and everything to gain. All Beachbody products come with a full 30 day money back guarantee if you are not fully satisfied with any of their products. I will even email you with a reminder of this guarantee.

START HERE:  

If I am not already your coach, please create a Free Team Beachbody Account HERE so that I am your coach.  

FREE INSANITY MAX 30 PROGRAM!!! Everyone that fills out the form below will be entered into my  drawing, and one LUCKY person will receive a FREE COPY!!!

Fill out my online form.

HTML Forms powered by Wufoo.

Healthy Taco Stuffed Peppers

Ingredients

• 2 large green peppers, halved lengthwise + seeded
• 1 lb lean ground turkey
• 1 Tbsp reduced-sodium taco seasoning (I made my own   seasoning)
• ¼ cup tomato salsa
• ¼ cup reduced-fat, shredded cheddar cheese

Optional toppings:

reduced-fat sour cream

diced tomatoes

diced avocado

hot sauce

½ cup cooked yellow rice

Doug’s seasoning mix

• 1 Tbsp chili powder
• 2 tsp ground cumin
• 1 tsp coriander
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp dried oregano
• 1/2 tsp smoked paprika
• 1 tsp seasalt

Mix all the ingredients together. I made a large batch so that I didn't need to make it each time.

Instructions

Preheat oven to 350 degrees.

Brown ground turkey in a large skillet on medium heat.

Add 1 Tbsp of water and the seasoning to the turkey and stir.

Add salsa. If meat seems too dry, add a little more. Turn heat to low when turkey is heated thoroughly.

Add cheese and mix well.

Cut green peppers in half, top to bottom. Cut a semi-circle around the stem and remove the stem and seeds in one cut. Or leave the stems on like in the photo, up to you!

Repeat until you have four halves.

Place halves two at a time in boiling water for 3-5 minutes. The "skin" will lose a little brightness after the cook. (Beware, the peppers are slippery- tongs are helpful!)

Place peppers in a baking dish open side up and fill with your meat mixture.

Bake in the oven for 20-25 minutes.

Place on plates and sprinkle with the toppings of your choice.