A Beachbody On Demand Q&A video (Autumn Calabrese) where Autumn answers members' fitness and nutrition questions. Topics covered include strategies for sticking to a diet while socializing (menu choices, not arriving hungry, beverage swaps), waiting for medical clearance (~six weeks) before postpartum exercise, why the 3-Day Quick Fix is placed at the end of the 21 Day Fix (more restrictive nutrition to maximize end results), knee pain during lunges (may improve with strength or be joint-related), preference for burpees and dance for cardio, and a recommendation to favor high-intensity interval work over steady-state treadmill running for better results.
Chapters
Hey, Beachbody On Demand members. Autumn, here I am answering your fitness and nutrition questions. Let's get to it. Do you have any advice on going out with friends and having fun, but still sticking to your diet? This one's a little. This is. It's challenging, and it really depends on who you surround yourself with. I had a hard time with this, actually. When I first started competing a couple years ago, I was still working at the gym as a trainer, and I'd go out with all my trainer friends and. And you know, they would. Because they work out so hard and they eat healthy all of the time, like, they had no problem having a couple cocktails or having a bad meal. And they would really come down on me like, you're no fun. Why aren't you doing this? Why aren't you doing that? The bottom line is you have to know what your journey is. You have to know what your goals are, and you just kind of have to ignore the peer pressure. My friends now are used to it when I go out with them, like, there's no pressure on it anymore. They're just like, Autumn, she doesn't really drink and she eats healthy, whatever. So I think the more they see you do it and it just becomes your lifestyle, the less heat you'll get for it. But be aware of where you're going.
Don't go out to a meal starving because then it's all of a sudden you're reaching for the bread basket and that sort of thing. Order water or maybe order a soda water with a lime. Sometimes just having the sparkling water with the lime kind of lets you feel like you're in on having a cocktail with everybody else. Know what the menu is, know what the options are that are going to be better for you, that are going to fit into where you're at that day in terms of your containers and that sort of thing. So again, if you're going out to dinner and you have a red and a green left, you don't need to be looking at, you know, french fries as a side item. That's not what you have left in your containers. So look at chicken, look at salmon, look at asparagus, things like that. You don't have to deprive yourself the healthy food tastes good too. So just be aware of where you're going and what it is, and do your best to make those healthy choices. I just had a baby. Can I start the fitness regimen right away? Is that safe? Check with your doctor. Always, always, always. Again, before starting this or any other fitness Program. Once your doctor has cleared you for working out, you can go for it. It's usually about six weeks after you've had the baby that your doctor will clear you to start working out. As long as there aren't any.
So ask the doctor. Wait your six weeks. Why is the three day quick fix at the end of 21 days and not at the beginning? Can I use it at the beginning? It's at the end to help maximize your results at the end. Especially because the three day Quick Fix is more dialed in nutrition. It's way more limited in terms of what you can eat. So if you're new to 21 Day Fix, throwing yourself into the 3 Day Quick Fix, where everything is super regimented.
It'S definitely harder. It's not that you can't do it, but if you're not used to eating really clean already, it's going to be really hard and it could feel discouraging. So I say put it at the end when you've gotten way more used to the clean eating, you've lost the weight, your body has detoxed a little bit, that sort of thing. And then it's just going to maximize those results at the end. Again, it's not wrong to put it at the beginning. I just think it fits better at the end of the program.
I get pain in my knees with lunges. If I don't go as deep, it doesn't hurt. But will I be able to go deeper eventually?
Possibly. It really depends on why you're having pain in your knees, the biomechanics of your body and that sort of thing. Eventually, like sometimes when you get stronger, you can just do it, because sometimes it's just the fact that you're leg muscles are weak and that's why you're feeling it in your joints. And then other times you actually have an issue with your joint where you're never really going to be able to go deeper into the lunge. But the good news is, is that you engage that muscle and you activate that muscle as soon as you start bending. So even if you're not going as deep, you are still working. So be proud of that and do what you can do, but don't overdo it. Just be aware and kind of assess as you go. And if it feels good, then you can go deeper into it. Okay, what's your favorite cardio exercise?
Ooh, once again, that depends on my mood and I'm wondering if that question is in regards to exercise moves in the program or in general. So if we're talking about what's my favorite cardio move in the workout program?
Oh man, that's a tough one. I do like burpees. Everybody always thinks I'm crazy, but I actually really like burpees. If you're talking about what's my favorite cardio like workout in general, I'm a dancer, so I love to dance. If I can go pop into a dance class for cardio, that's fantastic.
But yeah, I like burpees. They're fun. They get the heart rate pumping for sure. Okay, what are your thoughts about running on the treadmill either before or after one of the workouts from the 21 Day Fix? What are your thoughts on running on the treadmill in general?
If you're pushing really hard during your 21 day fix or 21 day fix extreme workout, you shouldn't have a whole lot of energy left right at the end to go for a long run. I don't think there's anything wrong with running on a treadmill.
If you want to do it for a little extra burn, you can. But just be aware that all the studies are showing that that stuff steady state cardio doesn't do anywhere near for you what the intense interval training does for you. So if you get through one 21 day fix or fix Extreme workout and you feel like you got more left in the tank, put in another 21 day fix or 21 day fix extreme workout. Go for doubles.
Yeah, like the stronger you get, the more energy you have and the longer you're able to go for a workout. So by all means, like I said, nothing wrong with running on the treadmill. But if you've got more gas left in the tank, I would go for another round of a workout. Even if you don't get through the whole thing, you'll get more benefit from that. That's it for today. Thank you guys for the questions. I hope these answers helped. I'll see you next.
