Health Topics

21-Day Fix

I’m ready for this!  Who’s with me?  John and I are starting our 21-Day Fix on Sunday, March 6.  If that’s not a good day for you, start when you can and stay with us.  March 6 – March 26 (21 days) will have you finished the day before Easter.  Here’s how the 21-Day Fix works:

    1.   Determine your CALORIE LEVEL

A.  Your current weight (in pounds) X 11 = YOUR CALORIC BASELINE

B.  Add 400 (fix calorie burn) to your CALORIC BASELINE = YOUR CALORIC NEEDS

C.  Subtract 750 (your caloric deficit) from your CALORIC NEEDS –> YOUR CALORIE                       TARGET

     2.  Take your BEFORE stats (measurements) and your BEFORE picture


     3.  Find the CALORIE CHART2 that corresponds with your CALORIE LEVEL

     4.  If you don’t have the 7 COLOR-CODED CONTAINERS, you can order some or                       create your own:

  •  Green Container = 1 cup (8 oz.) –> vegetables
  •  Purple Container = 1 cup (8 oz.) –> fruit
  •  Red Container = 2/3 cup (5 oz.) –> protein
  •  Yellow Container = 1/2 cup (4 oz.) –> carbs
  •  Blue Container = 1/4 cup (2 oz.) –> healthy fats
  •  Orange Container = 2 Tbsp. (1 oz.) –> seeds and dressings

 What can you eat?  

 21-Day-Fix-Food-List-Reference-Guide (foods for each container)          21dayfixmenu1.jpg (sample menu for a week)                                           21 Day Fix Meal Plans (website with great ideas for meal plans and recipes)

     5.  Don’t forget to DRINK WATER (1/2 your body weight is recommended! So if you weigh                 160 pounds, you should drink 81 oz. of water per day.)

 You can add any “mix in” for flavor:

  • lemon wedges
  • lime wedges
  • orange slices
  • strawberry slices
  • kiwi slices
  • cucumber slices
  • frozen grapes
  • watermelon cubes
  • mint leaves
  • basil
  • grated ginger
  • rosemary

     6.  Print out your TALLY SHEET (use the chart closest to your calculation from above)

2100 – 2300 calories
1800 – 2099 calories


1500 – 1799 calories
2100 – 2300 calories

      7.  I’ll send you some HEALTHY RECIPES, but search 21-Day Fix on Pinterest for                     many more recipes!

      8.  Add a little ZING while you get healthy

  • Shakeology can still be a meal replacement or you can use it as a snack.  (I recommend using Shakeology as your breakfast or lunch and using your “snack” for fruits, nuts, or veggies.)
  • You can have coffee or tea, but avoid creamers, sugar, or syrups (low/nonfat milk – 1 or 2 Tbsps., almond milk – 1 or 2 Tbsps., honey – 1 to 2 tsps., or Stevia – 1 to 2 tsps. are okay)
  • Seasonings are considered “free food,” so “enjoy!
  • Tasty Beverages are okay, but only 3 times a week – they would replace one of your yellow containers (8 oz. of lowfat milk; 8 oz. of unsweetened Soy milk or 6 oz. of sweetened Soy milk; 16 oz. of unsweetened Almond milk or 8 oz. of sweetened Almond milk; 16 oz. of Coconut water; 8 oz. of fresh fruit juice; or 4 oz. of wine)

      9.  Combine your EATING PLAN with your favorite WORKOUT – every day!