Everyday Road to Healthy

  • Home
  • Healthy Eating
    • Recipes
  • Health & Fitness
    • Goal Trackers
    • Our Cancer Stories
  • Self Care
  • Home Care
  • ERTH Finds
  • About Us
    • Contact Us
    • Copyright
    • Privacy Policy

November 26, 2014 ·

Beachbody 21 Day Fix – Week 1 review

Health & Fitness

So I’ve finished week 1 of Beachbody’s 21 day fix and I must say I really love this program.  I love the variety of the exercise program and the simple eating plan.   I’ve been doing the program with my Beachbody coach (who also happens to be a friend) Elaine and a group of 7 other women.  A closed Facebook group page was created for our challenge group which we use to track our progress, encourage each other, and to keep ourselves motivated.   I believe you can also do this on a larger scale through the Beachbody website.  However, I like having the smaller group page.  It makes it more personal and you feel like you’re all in it together.

Meals:

So my daily eating plan looks something like this:

Breakfast:

  • Oatmeal (yellow container)
  • Coffee

Morning Snack

  • almonds or pistachios (blue container)

Lunch

  • mixed salad (green container) with either grilled chicken or a hardboiled egg (red container) & vinaigrette dressing (orange container)

Afternoon Snack

IMG_1390

Chocolate shakeology shake with PB2 & 1/2 banana (red container & purple container)

 

Dinner

  • Grilled or baked (chicken, fish, steak) (red container)
  • Steamed veggie (broccoli or green beans) (green container)

This is a typical day’s meal… But I’m not perfect and I’m thankful that this plan allows me to “cheat” a little bit.  So if I know I’m going to want a glass of wine after a long day.  I know that 4oz is a yellow container so I will adjust accordingly.  I try to stick the the plan but there was a day when I wanted a cookie(s) (which is allowed) and it put be over my recommended container allotment for the day.  I accepted that I was making a choice to go over my suggested plan and that I would be back on track the next day.  I’m striving for improvements not perfection 😉

So, you’ll notice I haven’t given any specifics really on how many containers are recommended per day.  This is because my plan is based on my caloric level.  If you decide to go forward with the 21 day fix plan your caloric level may be different than mine.  I will say that my energy level has dramatically changed since starting this plan.  I actually feel like I’m eating more than I did prior to the plan – which is crazy right?!? I think the plan for me forces me to think about the type of food I’m eating.  So for instance I don’t overload on eating nuts  (which are healthy) but split up my snacks between some nuts, fruit and maybe a veggie or hard boiled egg.    I noticed this week I wasn’t having that feeling of exhaustion hitting me midday.

Exercise Plan:

For the workouts – I have to say this is my favorite part of the plan.  I LOVE the variety of workouts.  I love how each day there is something different to do.  I didn’t get bored or lose interest at all this week.  I got all my workouts in because mentally I just told myself it’s only 30 minutes (and that INCLUDES warm up and cool down).  Now don’t get me wrong the workouts are tough, you will feel sore the following day.  But nothing I couldn’t work through.   There are also a woman named Cat in the workout who modifies each move to be less strenuous for those who may need it.

So I started my workout on Monday with the Total Body Cardio Fix and ended the first week on Sunday with Yoga.  There is an extra DVD with a series of Plyo Fix workouts along with two 10 minute ab workouts that are provided as bonus workouts that I did not do for week one.  I figured I will add them on in the upcoming weeks (maybe) 😉

If you are curiouhqdefaults as to what any of the workouts look like, I recommend checking out Autumn Calabrese’s YouTube page

Monday: Total Body Cardio Fix
The Total Body Cardio Fix is a fast paced cardio workout that is done with a set of hand weights. I used 3 pound weights this week as I wasn’t exactly sure what I was getting into.  The 28 minutes include 4 rounds with 2 exercises per round. Each exercise is done for 1 minute interval for a total of 2 times. There is a short 20 second rest period in between each round for recovery. I was drenched in sweat by the end of this video.

Tuesday: Upper Fix
The Upper Fix works the upper body, including arms, chest, shoulders and abs. You will need 2 sets of hand weights.  I used 3 & 6 pound weights for this week.  (My arms were already sore from Monday’s workout so I didn’t feel inclined to up the weights any higher.) There are five exercises that will be done for two rounds with a 20 second rest period in between. This workout is a little longer than Monday’s workout at 32 minutes.  Exercises include push-ups, rows,  twists, planks and presses, etc…

Wednesday: Lower Fix
This workout focuses on the lower body, specifically the butt and legs. You will need 2 sets of weights again.  I used 3 & 6 pound weights to stay consistent.  There are  4 rounds with 2 exercises each round.  There is a 15 second break in between each round.   A couple of the moves the instructor has you holding for the last 10 seconds.  This is a leg workout but your arms get a pretty good workout from the moves too.  Exercises include things like squats, lunges, etc… As you are finishing your 4th round if you look at the clock that is running down the time left on this workout, you’ll notice that there is a lot of time left still.  That is because there is a “bonus” round.  I personally would have rather it just been stated up front that there were 5 rounds but whatever… by that point I figured you might as well just finish the workout.

Thursday: Pilates Fix
The Pilates workout was different than the previous workouts in that you aren’t doing timed rounds and you aren’t repeating moves.  This was more of doing a series of Pilates moves for certain number of reps.  You do not need weights for this workout.  This workout is about 33 minutes long.  There is a strong focus on breathing and stretching throughout this workout.  Exercises include planks, scissor kicks, ab exercises etc..

Friday: Cardio FixIMG_1423
Well after the Pilates workout – which makes you sweat but you aren’t huffing and puffing through.  This one was tough.  My muscles are still sore from the previous workouts.  There are no weights needed for this workout.  This workout is 32 minutes long – 4 rounds with 2 exercises each round.  20 Second break between each round.  Exercises include jumping jacks, high knees, skater jumps, mountain climbers, etc.  The 4th round of exercises slows down some but you’ll feel those moves specifically the next day.

Saturday: Dirty 30
This workout is honestly the hardest workout of the group.  You’ll need 2 sets of weights.  I used 3 and 6 pound weights again.  This workout is about 28 minutes long.  4 rounds with 2 exercises each round.  15 Second break between each round. Exercise lunges, rows, squats, etc all with hand weights.  One of the last exercises is the side plank which I actually had to do the modified version of because I could not hold both legs off the ground.

Sunday: Yoga 
Yeah! Made it to the last day of this week’s workout and it’s Yoga.  This workout was awesome after all the strenuous workouts.  You don’t need any weights just maybe a yoga mat if you have one.  This workout just stretches out everything.  If you’ve taken any yoga classes then there won’t be any surprise moves here.  The workout is 30 minutes long.  Again similar to Pilates you just flow from one move to the next.  Exercise include sun salutations, poses (warrior 1), balancing moves, etc…  All in all a perfect way to end week 1’s workout and prep for starting next week.

 If you are interested in joining a Beachbody challenge group, I would recommend contacting my coach Elaine. You can review her Facebook fitness page.  She has clients nationwide.  She’s motivating and I like that she makes it easy to stay on track regardless of where you’re located or when you work out.

elaine james fitness

I’ll provide an update for week 2 and week 3 as I finish them.  I’ll probably be increasing my hand weights to 5 & 10 pounds and (maybe) trying out those bonus exercises on the DVDs.

Let us know if you end up trying this workout program and how you like it.

Previous articles on this topic:

  • Beachbody’s 21 day fix – getting started

Tweet
Share
Share
Pin
0 Shares

Don’t miss out!

Previous Post: « The Everyday Road to a 10-Miler – Week 2
Next Post: Beachbody 21 Day Fix – week 2 & 3 review »

Reader Interactions

Trackbacks

  1. Beachbody 21 Day Fix – week 2 & 3 review — Everyday Road to Healthy says:
    January 5, 2015 at 7:31 am

    […] described all of the various workouts on my last post so I won’t rehash those.  What I will elaborate on are the changes I made for week 2 and […]

Footer

LET’S GET SOCIAL

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

everydayroadtohealthy

Good morning! My morning is fueled by: ☀️sunl Good morning! My morning is fueled by:

☀️sunlight
🌳fresh air
☕️coffee

#everydayroadtohealthy #healthylifestyle #goodmorning #pushing50 #healthandwellness #selfcare
Cheers! It’s my first pumpkin spice latte of the Cheers! It’s my first pumpkin spice latte of the season! 🧡 Here’s how I cut down on calories when ordering:

✴️ order a tall instead of a grande (-80 cal)
✴️ hold the whipped cream (-70 cal)
✴️ swap out regular milk for non-fat milk (-50 cal)
✴️ reduce the pumps of syrup…I’m not a sugar-free syrup girl and I don’t think 1 less pump changes the flavor (-30 cal per pump)

I only indulge once, maybe twice a week, but these customizations keep me on track! My tall pumpkin spice latte comes in at 150 calories vs. 300 calories! 🧡

#everydayroadtohealthy #psl #starbucks #healthyish #butfirstcoffee #lowercalorie
I don’t have time to spend on my makeup in the m I don’t have time to spend on my makeup in the morning so here’s my 5 minute clean makeup routine explained in under a minute! 🤗 Featuring:

•Beautycounter Skin Twin Foundation
•Beautycounter Lid Glow Cream Shadow
•Beautycounter Cheeky Clean Cream Blush
•Thrive Causemetics Infinity Waterproof Eyeliner
•Thrive Causemetics Liquid Lash Extensions Mascara

Beautycounter.com/angelafuentes 

#cleanbeauty #beautycounter #thrivecausemetics #grwm #pushing50 #cleanmakeup #easymakeup
Laundry is a perpetual chore in my house. 🧺 Jus Laundry is a perpetual chore in my house. 🧺 Just when I think I'm finished with all the loads, more dirty clothes appear and it's time to start another load. Unfortunately my swap for today doesn't fix that 😆, but it does fix the need for a non-toxic, natural and affordable fabric softener. I'm no where near being 100% chemical-free in our house, but I've made swaps here and there that make me feel pretty good about the everyday changes I'm making to a healthier lifestyle. ⁠
⁠
Go to the link in our bio @everydayroadtohealthy to read more.⁠
⁠
#everydayroadtohealthy #healthylifestyle #cleanliving #nontoxicliving
Still don’t love my wrinkles ☺️, but when I Still don’t love my wrinkles ☺️, but when I saw this quote, I thought it was fitting to share on so many levels. It’s definitely optimistic and happy like how a lot of his music made us feel! 🏝️😄

#jimmybuffett #everydayroadtohealthy
For the month of September, I will be donating pro For the month of September, I will be donating proceeds from all my Beautycounter sales (plus a match by my company Ashburn Accounting) to MIB Agents, a pediatric osteosarcoma nonprofit, in memory of Deena’s son, Owen, who lost his cancer battle in 2012 at the age of 16. 

From 9/5-9/14, I will host a virtual pop-up on our ✨Clean Beauty by Erth✨ Facebook group page where I will do some concentrated posts about Beautycounter, as well as hold a raffle for free products. If you or someone you know has wanted to try clean skincare or learn more about Beautycounter, please join the page before Sep 5th by going to the link in our profile @everydayroadtohealthy or message me about joining. You can also just order directly from me through my personal link from 9/1/23-9/30/23 and any proceeds I make during the whole month of September will be donated.

Thanks for helping me give to something that means a lot to me!

#everydayroadtohealthy #cleanliving #cleanbeauty #cleanskincare #goldforseptember #childhoodcancer @mib.agents #mibagents #osteosarcoma
Hi 👋 I’m Angela. Welcome to my everyday road Hi 👋 I’m Angela. Welcome to my everyday road to a healthy-ish lifestyle! 😆 

I will be the big 5-0 next year 🎉 and I really want to be in better shape by the time I get there. Most days I *think* about exercising, but I’m constantly sabotaging my own efforts. My biggest problem is I don’t prioritize my exercise time. I tried adding it as a meeting on my calendar, but I know it’s a “flexible” meeting so I’m always cutting into that time, to the point where I tell myself I no longer have the time. 🤷🏻‍♀️ And if I sit down at my desk in the morning and start checking work emails, the probability that I’ll fit in a workout goes down exponentially.

Today I chose not to sit down at my desk right away. Instead, I saw my kid off to school then went straight to the gym. Everything else waited until I got home, and the rest of the day I was able to focus without feeling guilty that I had not worked out. 

Today was just one day. I don’t know if it will stick, but I hope it does. I feel better about this plan than any other I have tried. It feels sustainable. 💪🏼

How about you? How do you make sure you fit in time for your health? How do you motivate yourself?

#everydayroadtohealthy #healthyish #pushing50 #healthylifestyle #workingout #selfmotivation #healthandwellness #healthandfitness
I’m not getting any younger, and neither is my s I’m not getting any younger, and neither is my skin. The dry and spotty mature skin struggle is real. But I am convinced this PM routine that I do every other night, along with my daily AM vitamin C serum,  helped me with my melasma. 

Every other night I use:

✅Counter+ Lotus Glow Cleansing Balm
✅Reflect Effect Overnight Resurfacing Peel (the piece de resistance)
✅All Bright Brightening Facial Oil 

And don’t forget daily C Serum and sunscreen, sunscreen, sunscreen. 

Beautycounter.com/angelafuentes

#everydayroadtohealthy #cleanbeauty #cleanskincare #beautycounter #raiseupbeauty #matureskin #pushing50 #grwm #skincareroutine
It’s Veggie Bag delivery day from South Mountain It’s Veggie Bag delivery day from South Mountain Creamery! I don’t usually go online to see what’s coming so it’s almost always a surprise. But I love it because once I see what I have, it really helps with planning for the next week.
@smcdairy #southmountaincreamery #veggiebagdeliveryday #homedelivery #smcreamery #everydayroadtohealthy #healthyfood #eatlocal #farmtotable #healthylifestyle #mealplanning
Load More... Follow on Instagram