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

Angela’s day in a reel - 1/21/2023 #dailyreel #e Angela’s day in a reel - 1/21/2023
#dailyreel #everydayroadtohealthy #butfirstcoffee #southblock #acaibowl #onelife #neopolitanpizza #boxerdog
Happy New Year! I’ve been a little absent becaus Happy New Year! I’ve been a little absent because I started the year off with a cold that left me tired and unmotivated. But I’m feeling better and starting my goal tracking a little late. I thought it would be helpful to combine all our goal trackers into one file for easy downloading and printing. The link to the all-in-one file can be found in our profile @everydayroadtohealthy ☝🏼. Swipe to see January printed at 75% and taped inside my planner. I’m hoping this works better for me this year!
💚 Start where you are. 🤎
.
#everydayroadtohealthy #healthyliving #healthylife #healthylifestyle #healthyeating #healthyhabits #selfcare #healthandwellness #healthandfitness #startwhereyouare #earthdayeveryday #healthyfood #fitness #fitnessjourney #healthjourney #fitnessmotivation #healthyrecipes #fitnessover40 #pushing50 #habittracker #goaltracker #2023goals
2022, you were filled with some great memories! I’m always sad to see another year go by. But I’m looking forward to making memories in 2023! 
.
#everydayroadtohealthy #healthyliving #healthylife #healthylifestyle #healthyeating #healthyhabits #selfcare #healthandwellness #healthandfitness #startwhereyouare #earthdayeveryday #healthyfood #fitness #fitnessjourney #healthjourney #fitnessmotivation #healthyrecipes #fitnessover40 #pushing50 #goodbye2022 #hello2023 #timeisathief #happynewyear #makingmemories
We hope everyone has a wonderful day filled with t We hope everyone has a wonderful day filled with the magic of the season! ❤️💚
I gave our protein balls recipe a little Christmas I gave our protein balls recipe a little Christmas upgrade. After refrigerating for a bit, dip in some melted chocolate and add some sprinkles! 😋 Search “protein balls” at everydayroadtohealthy.com for basic recipe, then add your own holiday upgrade!
.
#everydayroadtohealthy #healthyliving #healthylife #healthylifestyle #healthyeating #healthyhabits #selfcare #healthandwellness #healthandfitness #startwhereyouare #healthyfood #healthyrecipes #fitnessover40 #pushing50 #proteinballs #proteintreats #healthyholiday #healthyholidayrecipes #healthyholidaytreats
I’m sharing my tips and tricks for making the pe I’m sharing my tips and tricks for making the perfect jasmine rice 🍚 including what rice cooker I use, how much I make, and an age old method for measuring the water. Search “perfect jasmine rice” at www.everydayroadtohealthy.com for all the details!🍚
.
#everydayroadtohealthy #healthyliving #healthylife #healthylifestyle #healthyeating #healthyhabits #selfcare #healthandwellness #healthandfitness #startwhereyouare #earthdayeveryday #healthyfood #fitness #fitnessjourney #healthjourney #fitnessmotivation #healthyrecipes #rice #howtomakerice #ricecooker #perfectrice #jasminerice
If you’re looking for a way to volunteer this ho If you’re looking for a way to volunteer this holiday season - Wreaths Across America is this Saturday, Dec 17th. “In many homes there is an empty seat for one who is serving or one that made the ultimate sacrifice” this holiday season. Visit wreathsacrossamerica.org for more details on volunteering, donations, and locations near you.
A little reel showing my porch holiday transformat A little reel showing my porch holiday transformation using live wreaths and garland from Costco. 🎄Happy Holidays!
#everydayroadtohealthy #amateurreels #holidayreel #holidaydecoration #christmasdecoration #holidayporchdecor #happyholidays #merrychristmas #decorationreels
We made some edits to this holiday bucket list. Wh We made some edits to this holiday bucket list. What would you add? ❤️💚
~~~~~~~~~~~~~
✅Be present
✅Wrap someone in a hug
✅Send love ❤️ 
✅Donate food
✅Make memories
✅Be the light
~~~~~~~~~~~~~
#everydayroadtohealthy #healthyliving #healthylife #healthylifestyle #healthyhabits #healthandwellness #healthandfitness #seasonofgiving #randomactsofkindness #gratitude #bepresent #holidayspirit #christmasspirit #holidaybucketlist
Load More... Follow on Instagram