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

TransTrack

     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)

TALLY SHEET
2100 – 2300 calories
TALLY SHEET
1800 – 2099 calories

 

1500cal
1500 – 1799 calories
1200cal
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!

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