A short Beachbody On Demand Q&A delivered by Autumn Calabrese about the 21 Day Fix and 21 Day Fix Extreme programs. Autumn answers audience questions about (1) whether to mix Fix and Fix Extreme workouts (advises following each program's calendar initially, then mixing after mastering each), (2) when to progress to Fix Extreme (when workouts feel too easy/plateau), (3) whether to use the Extreme eating plan (optional — you can keep the original portion-control plan while doing harder workouts), (4) handling illness during a round (miss a day: continue; miss a week+: restart), (5) integrating other workouts (allowed after multiple rounds), and (6) making up missed workouts and doubles (allowed occasionally if form and recovery permit; don't form a habit).
Chapters
Hey, everyone. Welcome to Beachbody on Demand. Q and A. I'm Autumn Calabrese, and today we are talking about 21 Day Fix and 21 Day Fix Extreme Fitness. Let's get to your questions. The first question is, do you ever mix 21 day fix and 21 day fix extreme workouts during a 21 day round? Okay, let me say this. Our workout programs, the way I design my program, the way Beachbody designs their programs in, is to get you maximum results by following the calendar that we give you. So if you're doing 21 Day Fix, I really want you to follow the 21 Day Fix calendar. If you're doing 21 Day Fix Extreme, I really want you to follow the Fix Extreme calendar. That being said, if you've done multiple rounds of 21 day fix and multiple rounds of 21 day fix extreme, then go ahead and do it. But I do not recommend you doing it out of the gate. Really get a hold of each program first before you start mixing and matching. Next question. I've been doing 21 day fix for a while, but I'm nervous to move on to 21 day fix extreme. Any pointers? Okay. The change in your body happens when you're being challenged. The change happens within the challenge. So if you've been doing multiple rounds of 21 day fix, let's think about when you started it. When you started it, it was probably still pretty hard. You might have been following the modifier, the maybe you couldn't get through the full minute long intervals. Right. It was hard. So you saw some great results. Now you're on round four, you're on round five, and all of a sudden you're following me and you're keeping up and you're bumping up those weights, and you're talking to your best friend Suzy the whole time you're doing it, and you're like, God, my body's plateaued. Why isn't it working anymore? It's because it's time for a change. It's time for a new challenge. The only way to keep seeing those results is, is to keep challenging yourself. So don't be afraid that Moving on to 21 day Fix Extreme is gonna be hard and you're gonna be uncomfortable, and everything's gonna feel awkward again because that is normal. And it'll feel like that for a week or two, but once you get into it, it's gonna feel amazing. And you're gonna watch your body start having more amazing results. So if you're really hitting that plateau, if the workouts are starting to feel too easy. It's time to move on to extreme. Next question. Do you need to do the 21 Day Fix extreme eating plan together with the 21 Day Fix extreme workouts, or can you do the 21 Day Fix eating plan and just upgrade the workouts? Okay, so basically you want to know if you can do Fix Extreme workouts but keep the 21 day fix eating plan. Yes, you really can. The 21 day fix extreme eating plan is for somebody who's looking to dial in that nutrition even more, take those results to the next level. It really is more of an athlete type eating plan. It's focused nutrition. That's what 21 Day Fix Extreme is. However, if you want to do the Fix Extreme workouts because you just want to challenge your body with a harder workout, but you want to keep that portion controlled eating where you can still have a cheat or you can still have a treat now and then, you absolutely can do that. You just don't expect that maybe you're going to get quite as chiseled as you would by cutting out the cheats and the treats and the dairy or following a countdown to competition plan. But you can absolutely do the 21 day fix eating plan with the 21 day fix extreme workouts. Okay, what do you do if you get sick during the program? Do you continue working out or do you take a break? I really say that this is something you kind of have to assess for your own. But I do have some guidelines that I follow. If you get a cold and you're doing 21 day fix and you miss a day or two days, do you have to go back to the beginning and start on day one? No, because this really is a way of life. Yes, it comes in 21 day increments, but it's a way of life. You work out every day, you eat healthy, you use your portion control containers, and that's life. And sometimes life hits us and knocks us down and you miss a day or two of working out. It's not ideal, but it happens. That being said, let's say you get the flu and you're out for a week or a week and a half. Well, you've missed a third of the workout program in that time period. So then I would tell you, yes, go back, start from the beginning so that you can truly see how that program works on your body. All right, next question. Should I integrate other workouts into my routine? After a couple rounds of 21 day fix, I.e. running or yoga, you can Definitely integrate more workouts if you feel ready. If you don't feel ready, you don't have to. 21 Day Fix is designed to get you amazing results just by doing those 21 day fix workouts and combining it with the nutrition plan. But if you're looking to up that intensity or you're a runner and you want to go back to running, or you just want to get an extra day of yoga in, you absolutely can integrate those in if you'd like. All right, next question. If you miss a day, can you add an extra workout the next day to make up for it? So here's the thing. If you're brand new to 21 Day Fix, you don't necessarily need to go stacking workouts one on top of the other. I missed a workout, I'm gonna stack a workout. I missed a workout, I'm gonna stack a workout. I don't want you to get into that habit. That being said, if you feel strong enough to stack your workouts and you wanna do what we call doubles, then yes, if you miss one, you can do doubles the next day. Obviously, on the 21 day fixed calendar, we give you an entire week where you have a doubles week where you do two workouts in a day. So there's nothing wrong with doing it as long as strong enough and comfortable enough to do it and that your form doesn't go while you're doing that second workout. So again, little bit of your own self assessment. It's not the worst thing in the world, but I don't want it to become habit. I missed a day, I'll stack. I missed a day, I'll stack. Try to follow the calendar as written. That's the way you're gonna get the best results. All right, it looks like that is it for our 21 Day Fix Fitness questions. Thanks for joining me, guys. I hope these answers helped you and I'll see you later. Bye.
