21 Day Fix Top Questions Answered - FAQ
What fitness levels can do 21 Day Fix?
Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves. The test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program.
What equipment is needed?
Dumbbells or a resistance band are used in some workouts. A yoga mat and the Beachbody® miniMAT are helpful, but not required.
Do I have to use Shakeology? Can I use another protein shake?
Shakeology is not just a protien shake. It is packed with superfoods and helps fill in nutritional gaps to curb cravings, provide energy, improve digestion. It is a requirment of MOST challenge groups because that is the way you will receive the best results. Yes, you can use protein powder on the program, it would be counted as a red, but it is not the same thing as Shakeology.
Are you allowed any treats on the 21 Day Fix meal plan?
You are allowed a treat up to 3x a week. The treats are real treats too – like chocolate and wine!
Are you allowed any treats on the 21 Day Fix EXTREME meal plan?
Fix EXTREME's nutrition plan still uses simple portion control, but this time the eating is 100% clean: treats like wine or chocolate are no longer allowed and many less nutritious food options have been removed.
Will I get enough food?
Most people say the opposite…that they get so much food they cannot finish it! I think you will be pleasantly surprised with the portions
What if I go out to dinner?
The guidebook does give some examples of things you might eat out and how to track the containers. If you are committed to making changes in your health, you will have to change the way you eat. It’s only 21 Days! Limit your dining out so YOU can control your results!
Should I prepare separate meals for the rest of my family?
Why would you feed yourself healthy foods and the rest of your family unhealthy foods??? Autumn hits the nail on the head with her Answer You can always make substitutions. If your kids won’t eat zucchini noodles make them whole wheat noodles. With only a few extra steps in making alterations you are teaching your family how to eat well and this is SUPER IMPORTANT. You are setting your kids up with a lifetime of healthy eating habits and what's better than that?
I heard Autumn said we can drink unsweetened almond milk everyday, is this true?
Yes it is true, listen to her explain here: AUTUMNS TAKE ON ALMOND COCONUT MILK
What is PB2 & how do I count it?
PB2 is powdered peanut butter, made by squeezing natural oils out of the peanut and then dehydrating what’s left, yielding a powder in which 90% of the fat is removed from the peanut. If you use it you count it the same way you would a teaspoon of peanut butter. Though Autumn recommends using the REAL THING!
Can I use sweeteners?
Honey, molasses, maple syrup, agave and stevia are ok in moderation. That means 1-2 teaspoons a day. See page 15 of your Nutrition Guide for details.
Can I eat Quest Bars?
If its not on the list – you can’t eat it!!! If you’re absolutely in a bind, and you need to eat one - you will survive - but use it sparingly, count as a treat (not red or yellow) but otherwise try making your own like these HIGH PROTEIN PEANUT BUTTER BARS. Here’s Autumns’s full Answer.
Can I eat Kind Bars?
Yes - but not the CHOCOLATE ones, choose the ones that are made of buts and seeds and you can count them as a blue and a teaspoon. Here is Autumn’s take on them.
Can I do this program while pregnant?
As always, check with your doctor before starting any new exercise program. If you have been working out prior to becoming pregnant, there shouldn’t be an issue doing these workouts and modifying as necessary. The meal plan advocates simple, whole foods which is advised for everyone regardless of being pregnant!
Can I follow the meal plan while nursing?
I advise again to check with your doctor first but by adding 500 extra calories to your calorie base, you should be good to go. Here is Autumn’s answer to this
Why are peanuts a blue AND an orange?
It all comes down the quantity. Here is Autumn’s answer.
Pasta sauce: is it a green or a purple?
Look at the label. Is there sugar in it? It’s a purple. If it homemade with no added sugar? It’s a green. Here is Autumn’s response.
Do I count Ezekiel bread differently?
Nope. Bread is bread. I slice = 1 yellow as per Autumn!
How do I count egg whites?
8 large whites = 1 red.
What about popcorn?
3 cups of popped corn = one yellow. Isn't that EXCITING!!! Autumn shares some great popcorn recipes here!
How do I count meals like casseroles where everything is cooked in one pot?
I get this question A LOT. Unfortunately isn’t so cut and dry and while it’s not an exact science, I count everything that goes into a recipe and then just divide into equal portion sizes at the end. If a recipe serves 6, divide the total number of containers by 6. You can also see here: BEACH READY NOW - MIXED FOODS
How often should I add the 10-Minute Ab routine to my workouts?
Abs are a tough muscle to exhaust! Daily is fine but at the very least, 3-4x/week to see results.
Should I change my calorie bracket if I miss my workouts?
Good question! If it’s a day here and there, don’t worry about it. Eat from the tops of the lists and you are good to go. Chances are that you are not sedentary all day and are still burning some calories doing your daily run-around. Here is Autumn’s answer.
I’ve hit a plateau, now what?!
Time to evaluate your daily nutrition and fitness. Are you eating from the tops of the food lists? Are you upping your weights when what you are using becomes to easy? Do you need a new exercise routine to shock your body from routine?
See my blog post here - WHY AM I NOT LOSING WEIGHT ON 21 DAY FIX? for more info
FOR MORE OF QUESTIONS & ANSWERS CHECK OUT AUTUMNS SITE HERE