Live Chat with 21 Day Fix Creator Autumn Calabrese—Feb 2014 | Autumn Fitness

And we are ready to go. Welcome, everyone. Hello. Welcome. This is awesome. We are finally getting a chance to do a live chat with Ms. Autumn Calabrese. Yes, Calabrese.

You said her the first time.

Calabrese.

Calabrese.

Ah, Calabrese. All right. Anyhow. And we're incredibly excited to just take your questions, show you demos, talk with some folks. It's really, really gonna be cool. First things first. Go to the right of your screen that way, ask us your questions, and we'll get to your questions a little bit later. But there is one announcement that I have to make, and it's regarding the inventory. We are completely sold out of 21 day fix. Say what? How crazy is that? Right?

Thank you, by the way.

It's super crazy. And so I don't want you to panic. I don't want you to panic. We're working super, super hard to get our inventory stuff. I wish you could see what's going on upstairs. It's like complete pandemonium. Right? But there are some tips, some things that you have to know in order to get your 21 day fix. If you are a coach, the best way to get your 21 day fix is to pre order. Now, let me make sure I'm at the right place. But to pre order your challenge pack on Team Beachbody. So go to Team Beachbody, pre order your challenge pack. That's the best way and the soonest way for you to get your 21 day fix kit.

First in, first out.

First in, first out.

Yes.

In addition to that, if you have any questions regarding inventory or anything regarding 21 Day Fix, just make sure you go to the FAQ section on the Team Beachbody. Is it Team Beachbody?

Coach Relations.

Coach relations. Sorry, FAQs in coach relations. All right. Now that we got that out of the way, I'm just gonna make me lunch.

Oh, okay. I'm cooking for you today.

Yeah.

Yeah. I hear you like to have salads for lunch, right?

Right? Yes.

So. And you eat in the highest calorie bucket, right?

I do. I'm a big guy.

Okay.

He's a big guy.

He can eat a little bit. So we're gonna make a salad. I'm giving you three greens.

First date.

I wouldn't cook for you on the first date. Second.

Take me out. So we get three greens, right?

Yeah. Mixed greens.

Love it.

Cucumber. Love it.

Tomatoes. Look at this.

So explain, like, these containers for me.

Do we have the book? Anybody want to pass me a book, guys? First, thank you, first and foremost, let's say this, your 21 day fix comes with your guide. Please read it. Don't skim it. Actually read it, because so many of the questions that you're asking, they're in here. The answers, I'm gonna answer them again just so that you get them, but I promise we have covered in detail everything in here. But Keith eats from the highest calorie bracket, so he gets. Let me just make sure I'm saying it right. How many you get? Six greens, four purples, six reds, four yellows, one blue, one orange, and six teaspoons. I want to eat from. That's a lot of food. I would like to eat from his calorie racket. So this is where he's eating from. So this is what we're doing. So greens. There's a list in your book and it tells you what can go into your green container. So that's what I've done for him today to make his meal. I've picked three things from the green list. So we did mixed greens, cucumbers, and tomatoes. Next, I'm gonna give him two reds. Yes. I know your containers only come with one green and one red. You fill them multiple times throughout the day. But for point of demonstration today, I have it like this. So two reds.

Chicken.

Chicken. That's a lot.

Love it.

One blue. So it gets blue cheese crumbles from.

The blue feta cheese.

Oh, I'm sorry. It's feta cheese. I lied. You know what you like better than I do. Why don't you pour that for us? This is the salad dressing, the recipes that's in there. It makes obviously multiple serv. Store it. Then you pour it into your orange container. You don't need to soak your salad in dressing. Just give it a little bit of flavor.

Yeah, I don't like a lot anyway, so.

Oh, you're really not. Okay, well, Keith, I can use a little more.

You can fill the container, but.

You can fill the container, but if he doesn't like a lot, then that's okay. Then we'll just drizzle that on there and you get a little bit more later from your orange container.

Yeah, yeah.

There's also a list of free foods in there.

Cilantro being one of those three foods. So go ahead, however, love cilantro. So I'm gonna pile it on. Pile. Yeah.

Yeah. More, please.

Somewhere under there, there's chicken and other things under the cilantro. But anyways, this is Keith's salad. It's just for his lunch. You still get four more reds, three more greens throughout. I mean, you still get so many more times throughout the day that you get to fill that. So.

And you would think, you would think with these containers, you would think, oh, man, I'm gonna be hungry. Because the containers look small. But once you put it all together, like you have a pretty big salad and I'm pretty satisfied.

Pretty satisfied or like you are satisfied?

No, I'm pretty doggone satisfied. Okay.

I just want to reiterate it, make sure they understand, like you are a big guy and you are not hungry when you're done with not hungry at all. Fantastic.

Yeah, yeah. Enjoy digging in.

What else do you want to talk about?

All right.

While you stuff in your face.

All right, so now we're going to take some questions. Okay, Actually, before we take some questions, we're going to bring in some superstars from the.

Hold on one second. Oh, look, you're forgetting the good stuff.

He's not a mom. He doesn't know.

You guys get treats, right? It's listed in the book. Again, read it. Don't skip gimmick. You get treats that you can sub out throughout the week. Three times in a week you can have treats.

Only three?

Only three, guys. I mean, you know, we are eating clean here. We are trying to accomplish a goal. So don't do it every day. Wine being one of them. Red wine. So we measured it. No, it was not from the entire container. But it is listed how you measure it in there and then you can pour it into your goblet.

Now be honest about that. This is a big container.

You better not fill that all with water.

Don't fill this thing.

No, it's marked on there where you're supposed to fill it to. But it's a. It's a hefty pour. I mean, it's a very nice pour. And again, things to think about when you're planning out your week. If you have an event coming up this weekend, I'm going to Santa Barbara. I'm saving my treats for Santa Barbara this weekend. So I'm not eating any chocolate covered raisins and I'm not drinking any wine because I'd like to have it this weekend in Santa Barbara. So if you guys have a wedding coming up or a birthday coming up, save your treats, please. Plan ahead. Know what your week looks like. Be prepared. That's how you succeed. And again, this is one of the other treats. It is. It's chocolate covered raisins. It goes in your orange container.

Pouring it out. Showing you what it looks like. It's quite a bit. I don't know. Can you guys see that?

It's a lot.

It doesn't look like a lot in here, but it is a lot.

Cool.

What's beeping at us?

I don't know. Something's going off.

Timer in the kitchen.

Anyhow, let's bring on some superstars. We're gonna go out there. You go that way. I'll go this way.

Break.

And we meet in the middle.

We're back.

Nobody knows our joke. That's not how we talk to each other.

They do think we're crazy. They'll get it. Whatever. They'll get it. You'll catch on pretty soon. All right, so the first person I would like to bring on is a superstar.

Superstar.

A complete superstar.

I'll let her come on and tell her story, but just kind of like watching her progression, like, as I was going through it as well, was pretty fascinating. So I'd like to bring on Ms. Anna Sanchez.

Yay.

Come on out, Anna.

Hello, Anna.

Hello, Anna. Keith. Listen up, girl.

Now, I might wait, I'll tell you that much.

Yeah.

Oh, look at you, all clever.

Anna, Anna, Anna, Anna. Wow. We've been through a lot. We've been through a lot. So I want you to just tell us a little bit about your story. Just like, well, you know, just first of all, give us the stats and then. Yeah, just first of all, give us the stats.

Okay. Well, I am, what, 5, 10. And when I first started, I was at my heaviest at 292 pounds. And when we were done with the fix, or not really done, but when.

Our test group ended.

Yes, when our test group ended, I ended at 192. So 100 pounds lost and over 64 inches. Yes.

Applause.

Yeah, we'll applaud here. You guys have applaud at home too.

Thank you.

Amazing. Amazing. So, like, how has your life changed, like, since this whole thing began? I mean, I know that's a pretty big question.

Yes.

But, you know, like, how, you know, like, what's changed in your life? Like, you know, just like, even like day to day stuff, like.

Well, I'll tell you this much. I'm an assistant coach for my son's soccer team. So, you know, running around with six year olds and teaching them soccer, a sport that I knew nothing about, that's one big change because Adrian had never been in any sports, period, thanks to his mama being overweight. And I'm actually teaching workouts now, so I've taken A little bit of everything I've learned and then I'm insanity certified. I'm not sure if I'm allowed to say that, but I am certified for insanity. So I just. I got a group in my neighborhood together and we're doing that four days a week, so that's a big change there. And I just keep myself busy now. It's like I have no time to, like, just sit there and do what I used to do or, you know, eat a whole freaking gallon of ice cream and just watch TV all day. I don't do that anymore. It's not. It's nothing compared to the old Anna.

I'll tell you that. That's amazing. That's amazing. Can we put up Anna's before and after one more time?

Woo. Look at you.

That is pretty.

Nailed it.

Incredible. Incredible. Those are two different people.

They are.

They're two different people, right?

Very different people.

That's amazing. That's amazing. All right, thank you for sharing. Stay put. We're gonna bring in another superstar. Superstar Lindsey Malone. Come join us.

Hello.

Thank you.

You don't get hugs. Apparently you're too hugged.

I'm a hugger. All right, later.

I'll leave you at the end.

Thank you.

I appreciate it.

So tell us your stats. First of all, tell us where you were before you began this workout program.

Well, before the program. I mean, I always kinda, you know, I told this story before, but I always worked out. And I'm such like a gym rat. But I also love cookies, so I would shovel desserts down like you wouldn't believe.

All the time.

Guilty.

So even though I worked out a lot, you could never actually really tell.

I worked out, so that was a problem.

So it was one of those things, like I put in the time and the effort, but. But I let the nutrition side go and that after a while, it was just kind of wearing on me emotionally and physically because I just didn't feel good about myself. I didn't feel good how I looked in my body, and I wanted to change that. So doing the 21 day fix, I only did it one round and I did it 21 days. Just three weeks. I lost eight pounds and 12 inches.

Wow. Wow. That's pretty awesome.

Killed it. Thank you.

Give it up, give it up, give it up.

Thank you.

That's great.

You too.

You too. Great.

Can we put up Lindsey's before?

Wow.

Wow.

Hey. Wow.

I have the bikini on right now.

Amazing.

Chill.

Anyway, right? How come you didn't wear it to the show later? A little bit Later. Cool.

Two in three weeks. That's amazing.

That's really, really good. I'm very proud.

Thank you.

How has your life changed? Like, I mean, you're a competitor.

Totally. Well, that's the thing. I played college soccer, and so I always was used to training and what it was like to be, like, an athlete and stay focused on something. But honestly, nutrition is huge. And that's the one thing I loved about this program, is it's a combination of both. Like, the nutrition is equally important to the workouts, and those containers are so. It's laid out so simply. Like, it's really hard to mess that up. Like, that's what I love about the eating plan. You can still eat what you love and go down. It gives you so much variety. You know, you can choose the list. And that was huge for me, is just learning, like, portion control. And I can still enjoy my wine, I can enjoy my sweets, but it's all moderation.

Yes.

And that was something I didn't really realize prior, but once I'd done the program, I was like, this is. This is actually kind of easy. I can do this, and I can maintain this. And, I mean, it got me the results I wanted. I was a foot less fatter, and I'll take it.

But what you said is so true. There's so many things out there that complicate nutrition and how we should eat, and then, absolutely, you end up feeling lost, and so you're just kind of hodgepodge it all together, and you're like, oh, I'll take from what I read here and what I read there, and it doesn't really get you anywhere because none of it's working, because, like I said, you're piecing it together. But it doesn't have to be hard. I mean, we've said it a million times. We've literally. I've taken the guesswork out of it. You don't have to sit there and know the science behind it, because that's what I did. You just have to fill your containers.

Super simple.

Super simple.

There's. There's no. There's no guesswork. There's. I mean, it takes out the guesswork. It's, you know, like, it takes away that overwhelming feeling, like, trying to figure out, like, what to eat and how to eat, like you said. So. Yeah. Super, super simple. Super simple. Thank you, ladies.

Thank you for sharing with us, because you guys both look amazing. So proud of you. Thank you.

But I thought we had some. Some interesting, fun questions or something you wanted to ask. Autumn, you wanted to kind of turn the tables a little bit. What's that about?

Aw, see?

Put her on the spot.

You didn't tell me that we were gonna do that.

What's that about?

So, Autumn.

Oh, man.

I heard you like to twerk.

That is it. No, no, no. Wait, wait, wait, wait, wait. We taught you.

Someone taught you how to twerk.

Somebody did teach me how to twerk.

What's your favorite song to torque to?

I actually just posted a photo of this on Instagram the other day. I was twerking to Chris Brown. Love More. Oh, I was sprinting up the hill and then I was twerking down the hill.

What's the name of the song?

I don't think that's Love More.

Love More.

I wouldn't play that on air Fixers. It true. Not a twerk. But yes, my fixers did in fact teach me how to twerk and I'm proud of it. I'll take it to the club with you guys every once in a while.

All right. Maybe next time. Well, I'll have to find the edited.

You need the edited version for sure.

Censored version.

That is a for sure censor.

I needed it. All right. Okay.

Wait, Is that the only question, Lindsay?

Alright, so I have a unique one, but I'm kind of curious. I feel like you have maybe like a hidden talent that people at home don't know about. Like, for example, I'm double jointed in my thumbs. Like, now you see it, now you.

Oh, what is that?

Yeah, it's a weird talent. Not really. Talent I have. What about you? What do you. What can you do that people don't know at home? Like, do you have something unique about you that people would never guess? I mean, are you double jointed?

Like, I mean. No. What can you do?

Can you do the worm?

Like, no.

Oh, man.

I work out, guys. I lift wings.

That's it.

We know you do that. We know you do that.

No singing.

Oh my God. My singing is God awful. I don't do it ever for anybody. I had somebody beg me for literally four months to sing for them.

No, it never happened.

Okay?

Never epic. I mean, I sing in my.

You're getting something good.

I got nothing for sure.

Can't touch your, like tongue to your nose.

Nothing.

Oh, that was.

That was.

I'm sorry, guys, I don't. I don't have any talent.

You can embarrass me.

You can twerk though.

That's.

But I can twerk.

Yeah. And we will get that on.

I Played the violin when I was little.

I do have an Instagram video of her twerking skin.

You do?

I got no hence melons. I put my talents on display for everybody to see.

You did good.

Very cool. Very cool. Thank you, guys. Thank you.

Thank you.

I want.

I want the hugs, man.

Thank you. Thank you.

You're welcome. Thank you. Thanks for your awesome question that I couldn't answer. God, anytime.

We are getting a ton of questions coming in. A ton of questions.

Holy moly.

And a lot of these are very specific nutrition questions.

Okay?

So for that reason, I want to bring in Ani. Yeah, let's bring Ani in and so we can maybe kind of get down to the.

To the nitty gritty.

To the nitty gritty on some of these.

Come on over, Ani.

Hello, dear.

Hi, Ani.

Hello. How are you?

Did I just punch you?

You did.

Okay.

So, guys, just so you know, Ani is the nutritionist who I worked with when we created the program. So she's gonna help us answer some of the questions that you guys have. I'm ready. She's ready.

Are you ready?

20 questions. Go.

Are you ready? Because it's pretty intense here, really. All right, I'll try to get through. I'll try to get through a lot of these. And let's see. Leah Fenelli. We have a question from Leah. Can we have more lettuce than one green container? Since raw lettuce assumed is, I guess, less in calories is what she means. And can we replace lost it? And can we replace one purple container fruit with a veggie green container instead?

We would prefer that you follow the containers the way they are to a T. To the T. Because there are calorie controlled and specific percentages of protein, carbohydrates, and fats. So we prefer that you do that.

You guys don't have to count the percentages that we already have. So you still need to follow it.

Exactly right. And there's a reason why it's a little higher in protein. And the guide says it's about 30% protein, 40 carbs and 30 fat. And that helps a little with the fat loss. So we want you to stay there. Now, you don't get one green container. You get more than a green container.

Even on the low, even in the lowest bucket, you still get three containers in a day.

Exactly. So and you get free herbs. So add as many herbs like Keith did. Cilantro, parsley, dill. Add a lot of those to your salad. Bulk it up that way. And you'll be fine. Just follow it to the T for 21 days.

21 days, exactly.

And then you learn how to balance things out.

She took all the guesswork out of it for you. So, you know, don't, you know, just follow it like it's really easy, and.

Just follow along with it like so, I mean, as Keith said and you said, it looks small the minute you put it on a plate. It's substantial amounts of veggies. The salad is enormous. I actually want to bring it over because visually, I'll show you.

This is a lot of food.

If you bring it over, I'm gonna eat it.

You can munch on it while we eat.

I know it didn't. You couldn't see it when they were making it, but this is an enormous portion of salad. It was one container of lettuce.

One container of lettuce, and then we did one tomato and one cucumber. Yes.

And he still has more left. I notice the smaller portions. I mean, the smaller calorie levels.

He's a bigger guy, but I'm a smaller person. And, yeah, it's balanced out for your body size. Hit us with another one.

All right, next question from Valerie.

Autumn. What weights do you recommend for people to use that are new to exercise?

Guys, the first thing I would say is, when you're doing this and you're brand new to exercise, if you've never used weights before, you can start with your body weight on most of it. Now, on upper body day, of course, you need weights, so maybe start with twos, threes, or fives. I wouldn't really go any heavier than that. If you're brand new to it and then progress from there, you can always go out and get another heavier set of weights, but you don't want to start too heavy and hurt yourself and then you set yourself back.

What if I'm a guy? And what would I start at if I'm a guy?

I would maybe.

I am a guy.

You are a guy. If you were a guy, you are a guy. I would. Same thing. Maybe tens, twelves. Start there. See how it feels. I mean, I remember on day one of test groups, I had the guy, some of the guys were starting with 10 pounds, and granted, you guys did several rounds, 10 rounds, 11 rounds. But they were all of a sudden using 50 pounds, dumbbells to chest press. When they started less than a year.

Earlier, I was a complete wimp. I started very, very low.

Start low, and before you know it, you'll have your own little rack of weights at home.

All right, next question. All right, it's a nutrition question from Sandra. I didn't see a vegetarian alternative for the last 72 hours of the fix. I'm not sure what that means. Oh, can I just have white fish when turkey beef is scheduled?

Absolutely.

Okay. Right?

Yes.

All right, another question from Cynthia. Hey, Cynthia. Is it normal to feel full all day and not even wanting any more food when doing the three day quick fix?

Yes, especially when doing the three day quick fix. You're eating every two hours and you're getting protein and veggies, you're gonna feel full.

You will.

Especially. Is this the 72 hours? Yeah. And the coconut oil you put in there?

Yeah, absolutely. That's totally normal. But follow it to a T. It's that way for a reason.

All right, next question from Lauren. What day can I do a plyo workout instead?

So, guys, the way I say plyo, that's a dealer's choice. Basically, you can put it in the week anywhere you want it. If you're subbing it out for a workout, I would sub it out for leg day because plyo and it's all legs, basically. But if you want to really have some fun, maybe tack it on to an upper body day or a yoga day or, well, use yoga as your recovery day. You can add it onto Pilates. But, yeah, it's wherever you want to fit it in throughout the week.

Very cool. We have a question from Kerry. This is funny. Can I eat crackers and cookies? If no, how can I stop eating cookies?

Please, please answer that.

I need to know this.

This is a psychology question.

If crackers aren't listed in any of your containers, you can't have them on the 21 day fix. It's only 21 days. Come on. You can do this. However, cookies. We have given you a couple recipes on cookies that you can make while you're on the 21 day fix for. For 21 days. Yes. I get that there are certain things that you're probably gonna have to give up for it, but it's so worth it. And eventually, if you've completed it and you want one day to have some crackers, you can fit them in there. Or if you want to have, you know, a regular chocolate chip cookie, you can fit it in there. Just know, you know you're not eating 10 of them. You're eating one. Maybe two.

Crackers, by the way, are included in the yellow list. As long as they're whole grain small crackers, but they're towards the bottom of the list. And we explained in the guide that there's a hierarchy. The top level of the list is what we recommend most of. Eat more heavily towards the top and less heavily from the bottom. So the crackers, unfortunately, don't fall in the top layer of the yellow wheels.

But the whole wheat crackers, you can have them. You can have them again, but try.

Not to have them as your main source of yellow containers.

And what about the cookies?

And how do you stop eating cookies? That's just a cold turkey kind of thing. That's a. Once you get the sugar out of your system, it'll be easier, but, you know, it's hard sometimes for the first few days. I feel you, though. I love cookies, too.

Yeah. Cookies.

Cookies.

All right, you got a question from Ashley, and we talked about this just in the last question about recipes. He wants to know, like, where she can get more, like, recipe options for that, I would say. TeamBeachBody.com has a ton of different recipes that you can use when you.

They're not specific to 21 day fix, but recipes can be adapted for the 21 day fix. And we are going to develop more recipes that will match the container system and will exactly tell you, okay, this recipe accounts for these many yellow, these many blue, and these many green, for instance. It'll take some time, but we are planning on developing more recipes based on that.

And I would say feel free to get creative, too. You guys. Look at your containers, look at what goes in them, look at the seasonings that you're allowed to use and that sort of thing, and have fun with it. Food is still supposed to be fun. It's not supposed to be drill sergeant and brutal. Get creative with it and enjoy it.

Absolutely. It's supposed to be enjoyable. Right? That's why we have taste buds.

That's why we have taste buds. Exactly right.

All right, we have a question. More of a statement from Christine. She's like, she says, I got mine so excited. Is this a plan that I can use for a lifetime? It's a good question.

Absolutely. It is a plan because what it's done, it's designed to teach you portion control first and foremost. To show you so that eventually you recognize just by seeing food on a plate, what the proper size is. And that's what you eat. And so that you get used to not having your treats every single day of the week. You know, cookies after lunch and a glass of wine at night. It's designed to teach you moderation of everything. So even if every day you're not sitting there with your containers. You've visually learned what it looks like and you can keep it going. Keith, you still use it, right?

Absolutely.

You're still on it. But you don't necessarily fill your containers every single day. You've kind of.

Yeah, it took me maybe 21 days. It took about. Yeah, it took about 21 days to kind of like get the idea of, you know, this is how much I'm spending, supposed to have. So I didn't have to use the containers the entire time and like it developed a habit. And then I knew it and I can just roll with it.

Maybe in six months you may want to go back to the containers and try and refresh it or, you know, your wife maybe want to, you know, use it and so you may go back to it to sort of refresh your.

I will say I still go on mine every once in a while.

I still use it or pack your food in it.

I do pack my food in it quite a bit. But even sometimes I just, you know, just for the fun of it, am I still on track? And I make sure and I double check myself as a reminder.

That's a good thought to check in every now and then. Cause, you know, sometimes maybe you lose sight.

Yeah, it creeps up on you lose.

Sight because you go out to eat and then you start seeing the big horses again. You're like, hold on a second, I have to figure this out again, which one's which.

So good thinking.

Good thing to go back once in a while.

Yeah, good thinking. Ashleen has a question. It's kind of like Kathleen and Ashley. Very nice. I've been doing 21. We get this question a lot. I've been doing 21 day fix for five days and I'm a nursing mother and since doing this, my milk supply has decreased drastically. What range should I be in calorie wise for a nursing mom?

Well, it depends on your weight, your height obviously. But generally nursing moms need a lot more calories than the average person. Even more than when you're pregnant actually. So I would go to the next calorie level. Would you say that too? And I would definitely consult with your doctor and your practitioner as far as the diet and the exercise. Go and drink a lot of water. A lot of times it's dehydration. What's causing the milk supply to go down and you're exercising so you are going to need more hydration.

Absolutely. It's by no means a starvation diet, guys. You are getting plenty of food but for breastfeeding moms, you do need more calories. That's just a given fact. Like Ani said, check with your doctor and jump up to the next calorie bracket. And that should help.

And even if this can be a program for you to maintain your weight for now, it can help you do that until you stop breastfeeding and then go into the weight loss aspect of it. Use this as that. You know, a lot of it's still healthy eating.

It still makes you healthier. You're giving healthier nutrients to your baby.

You'll ingrain the habits in you while you're doing it. And then when you go on the weight loss program aspect of it, then you're already pretty much ready. Exactly. Immediate fall right now. Exactly.

All right, we have a question from Cassandra who's asking about doubles.

Sorry, this is inside joke.

I wanted to do the double up workouts from day one instead of day 15. Would that be okay?

I would say if you're used to working out, if you've been exercising already, then yes. If you're new to it, you haven't worked out in a while. If you're at least give yourself the first week to adjust to the program. Just let your body adapt and then go for it. But I'm never going to discourage anybody from exercising more. If it feels good, go for it.

All right, next question from armywife 7:36.

She asks cooked spinach and raw spinach. When cooking it, do you fill the container before and then cook it or cook it and then fill the container? Because you know how spinach shrinks.

So spinach is a very low calorie food. I wouldn't worry too much with spinach unless you add butter to it or some kind of fattening ingredient. But don't worry about it. You can fill it up with. Yeah, cook it and fill it. I'm okay with that.

Are you? I'm very okay with that. Spinach, Popeye, go for it.

All right.

All right, we have another question from Jennifer. Her question is, can she drink Shakeology every day and how is that incorporated? So we are.

You can have Shakeology every day and it's in the protein list. Yes, the red list. And you can have it. And you can have one scoop of it as a red container. It accounts for a red container.

Now, we were talking about this. If you're doing your Shakeology with just water and nothing added in it, you're basically gonna count it almost as a snack. If you start adding almond milk or fruit to it. Or things like that. It's almost a meal replacement. So be aware of that. Make sure you're at, you know, if you start throwing a banana in there, you gotta count that as a purple container because you've added it in. If you throw a scoop of peanut butter in there, you need to count it as your teaspoon.

Exactly.

Because you've thrown it in there. So just make sure, if you start adding ingredients to your Shakeology that you're aware and you account for it.

Yeah, yeah, yeah. I think that's very important to remember because I think that we kind of go, maybe I have a tendency. This is just me.

You had a tendency.

I had a tendency and maybe still.

Do have a tendency.

But you know, like, Shakeology is kind of a healthy food. And then I think I have a tendency to kind of like be a little liberal with the stuff that I put in it. You know, not thinking that it's really.

Psychology is.

Exactly.

It's. There's still some calories in there.

There's still some calories in there. So you have to be careful with that. Especially as it relates to kind of the whole cheat or not cheat, but treat, Treat the treat plan in the 21 district.

Really quick, since I said it. Cause I got a lot of questions about almond milk.

The milk.

Let's address that real quick.

So almond milk and other white liquids are included in the beverage list, which is allowed only three times a week. And generally in nutrition, we say don't drink your calories. And that's why we're trying to control how much white liquids you're having through the week. Now, again, Shakeology can be made as a snack or a main meal. And that is why you can have your almond milk three times and add it as a meal to Shakeology or otherwise just use water, make it a treat. Yeah, that's it.

All right. Mary Montag, Eminem.

Her question is, can she eat raw veggies versus steamed veggies? She's on the three day quick fix.

Absolutely.

However you want to prepare your veggies for the three day quick fix.

Here we have kale, cooked or raw? Collard greens, cooked or raw? So you have the option of cooking.

Them or eating them raw however you like it.

This is a good question. Why are peanuts in both the blue and orange lists?

Okay, so let's see. Peanuts can be. You can have them as whole peanuts or chopped peanuts. When you chop them, you need to have less of them. When you eat them whole, you can have a few more.

Because when you Eat them whole. Obviously, when you put whole peanuts into one container, it's going to take up more space, but when you start chopping them down, you're going to fit more in there. So that's why they're on both lists.

All right, this is a good question as well, and I'm sure that both of you know how to answer this, because you have families. How do you stick to a healthy eating plan while feeding the rest of your family like that could be kind of tricky.

No, it can't. Here's why. Why would you feed your family unhealthy food while you're feeding yourself healthy food? Don't do that. Don't take your child through the drive through and go home and make yourself something healthy. If you're doing it, try to get your family doing as close to it as you are in terms, you know, in terms of veggies and fruits and healthy proteins and healthy snacks. My son's five. I just made him the cookies from the book the other night. In his mind, he's just getting a cookie because I handed him a cookie and said, here's a cookie. He's like, cool. Thanks, mom, for the treat. So, you know, even if you're not sitting there completely measuring out your husband's or measuring out your kids or anything like that, you should still be feeding the whole family healthy.

So pretty much what you're eating.

Yeah.

Be what they're eating.

Try to get everybody to eat something or try it at least.

I think with the containers and kids, the containers are so much fun. They can help you prep it. And the minute your kid is involved in the prepping, I guarantee you that at least try the food that they're prepping.

Sometimes they take, you know, they take to some things more like, my son loves cucumbers and broccoli.

I mean, not.

He won't touch cauliflower. Exactly. But I know then, okay, like, even if I'm making myself cauliflower, I'll make him the broccoli or the cucumbers. There's usually one thing that I can. I had edamame in the fridge the other day, and he thought it was peas, so he went to town on it. I didn't tell him it wasn't peas, but I was like, go for it. So just test out. Have fun with it. Play games. Make it fun for it.

Yeah. And the containers, you see how colorful the containers are? They're like primary colors. I would think they were like, if I were a kid, I want to play with them right now, as a matter of fact, just because of the color. So make them fun. Make it fun. All right, we have another question.

Eggs. Two eggs are one red container. But what about egg whites?

We talked about this.

Go ahead.

Same thing.

When you're making your egg whites, it's probably going to take you one or two times of doing it. Cook your egg whites, fill up the red container. If you've made too much, just put them aside for a snack later, basically. But, you know, just eyeball it. When you pour the liquid egg whites in there and then see how they fit into the container. Don't fill the red container with liquid egg whites and then cook it. That's gonna be too much.

Cook egg whites and then put them in a little container, and you'll be fine. Again, variety. This is the key. Once you eat a variety of foods within the same food group or food list, then you're gonna be totally fine.

Exactly what is the best container for salsa? And I must add, and I had to learn this myself, that it's not the salsa that you get in the aisle in the jar. It's not. That's not real salsa. Like, it has to be, like fresh salsa. Right.

From the outside aisle. From the outside in the cooler.

Like the pico de gallo, fresh tomatoes, cilantro, jalapenos, and onions. Right. Because that's very much lower in sodium and the calories are probably lower, too. So, I mean, you know, you're not gonna eat a green container full of salsa.

I mean, somebody might, but.

But even if you do, consider it one of your veggies. Yeah, simple as that. And if you're doing it as a condiment, a few tablespoons. Throw it in the free food. Yeah.

So in the free food.

Tablespoons.

And just be aware that it normally has. It's high. It's higher in sodium, so just be aware of that.

Cool.

How soon can you do another round after finishing the first?

When you end on day 21. Day 22 now becomes day one. Jump right back in if you want to. Yep. No need to wait.

Yeah, no need to wait. Don't hesitate.

Don't hesitate.

Keep going.

Why not rhyme? Just keep it moving. Don't hesitate.

We're rhyming.

I know rappers. You might not have this question on your list, but I know I got it. So I'm gonna throw this one down.

I'll go for it.

I was being asked about recovery.

Recovery.

Is there a P90X recovery?

Yes, there's a P90X reck.

So I was being Asked if they should use that.

It's not in our guide, so we don't recommend it at this moment. But there was a question about what if I'm doing more workouts than the fix, then maybe it's a possibility. Maybe a scoop.

We would say one scoop.

One scoop. Start with one scoop. That's about it.

If you're doing more than the one 21 day fix workout, then all right, go for it.

And I would account for it as a yellow container, if you're curious about that.

Yes, exactly.

But it's not in the guide. It's not in our program.

Right.

All right. Another question. I think we might have already covered this, but how can I make the containers work if I'm a vegan and I have a vegan lifestyle? So, like, it's based on, you know, plant proteins, legumes.

Specifically in the red container, we have vegan options. The problem would be you would probably not be able to hit the 30 protein, 40 carb, 30 fat. So you have to be aware that if you're doing a vegan diet, it's probably going to be higher in carbohydrates.

Just the nature of the diet, unfortunately, that one just is what it is.

You will still lose weight because it's calorie controlled, but maybe the rate of weight loss won't be as fast. But don't worry about that. It's still vegan diets are very healthy.

They're very healthy.

And the flexibility of the program allows a vegan diet to be followed maybe not for the 72 hours.

The 72 hour one would be kind of hard to follow because it is animal protein.

It's more protein heavy.

All right, we got a loose skin question. We always get these. So, you know, people lose a lot of weight and they have a lot of skin. So Cynthia wants to know, is there anything she can do to kind of tone up her tummy area because of the loose skin?

Guys, I would love to say that I have that problem solved because if I did, I would be a very wealthy woman. Unfortunately, you know, if you've lost a lot of weight or if you've had a baby and now that's just part of what happens to our tummy skin. It does get loose. The most you can do is lose the weight, have the muscle definitions there. But aside from having it actually removed, there's not a whole lot you can do to tighten up loose skin.

Yeah, and I get it. You know, you've lost a bunch of weight, you have loose skin, and you kind of want to, but you lost a bunch of weight. Yeah.

Good. Be proud of yourself and body worries. Yeah, exactly. Exactly.

All right, we have a question from Shaynte. Shane Tay. What up? If we started with doubles from the beginning of the program, should we up our calories from the start too?

Technically, yes. Use the formula on page 76 of your book because it's gonna give you what calorie range you should fall into if you're doing more than just one 21 day fixed workout a day.

Cool. Yes, very cool. Why are the two orange containers?

Oh, because we have the dressings that we can use for the container. Especially if you're carrying food with you, you wouldn't be able to carry some of the, like the nuts, let's say, as a snack and the dressing in the same container. So we gave you two orange ones to give you that flexibility.

I'm just giving you flexibility on that one.

Very cool. Very cool. Cassia. She wants to know if she can get Certified to teach 21 Day Fix. Not yet. Not yet. I would love to be certified to teach 21 Day Fix. It changed my life. You don't have my before and afters, but it changed my life, and I like to be able to kind of help out some people with that as well. So, yeah, not yet. Not yet. So stay tuned. All right.

Let'S see here. That's a bunch of questions. Monica Phillips, she wants to know if we can buy more containers, if I.

Believe that is an option. However, being that we are sold out of everything right now, we can't write this particular minute, but it will be an option just as soon as we restock.

All right, there are great answer. Apparently a lot of questions about how to do the program in epaleo. Do we have any kind of.

Well, you definitely have paleo options in the food lists, right? That's the beauty of this program. It gives you flexibility. You're not married to a specific recipe per se. It's foods within a food list, and you get to choose them. And really, this is very clean eating. Yes. You go to the yellow container group and you have some things that are not painted paleo friendly. But you have your yams and the sweet potatoes. So those are all paleo friendly.

There are some paleo friendly options on there.

Absolutely.

Absolutely.

Very cool. Desiree, she wants to know, are they any soup recipes? Are any like.

No, there aren't. We don't have very fancy schmancy recipes in the. In the guide because we wanted this program to be more flexible. And you don't have to follow a specific recipe every day and have to shop carts full of food every week. So if you have something in your refrigerator already sitting there and it's part of the list, you can have it. So that's what's nice about it. We have some basic recipes, how to cook quinoa and how to cook rice, things we know that you're probably going to want to use in the guide. But it's up to you. I mean, if you have a recipe that you love and you go to message boards and share it with the message boards, maybe we'll help you figure out how many containers worth of coffee there is. But at the very end, there's a restaurant guide, and it gives you an idea of mixed foods, like a recipe would be, and about how many containers worth each one.

So you can kind of reference that one as well.

Like a chili or some soups are on there too, Right? Split pea or vegetable. It'll tell you the amounts, what it accounts for.

Like I said, you guys read the book. Read it more than once because you might miss something the first time you read it. You know, I know we all get super excited and we skim through it and go right to the container list. And you're like, okay, and this is what I'm doing. But you've probably passed over a lot of valuable information, so definitely read it. I'm always gonna try to keep answering the questions and on the message boards and that sort of thing, but if it's not in there, throw it to the side. I know. I got one of the questions. Can I have protein bars? No, not unless it's on the list of the ones we gave you the recipe to make. It's 21 days. So get rid of those protein bars and make the ones that we gave you the recipe for. It's super quick. It's super easy. You can throw them in a baggie, take them with you on the go. But things like that, like I said, just reference the book because the answers are in there.

Read the book, read the book, read the book.

And worst case scenario, message boards.

Message boards, absolutely.

We'll help you there, too.

Yeah. Toni, speaking of message boards, she wants to know where she can submit recipes and have the containers calculated for her. Yeah. So the message boards, we keep going back to the message boards, but that's kind of the recurring theme here. Yeah, Go read the book.

Go to the message board.

I do my best to keep up with you guys, like I said on Facebook and Instagram, but I don't want you to feel like you're getting neglected if I don't get back.

She's a great Instagram follow. You have to follow her.

Autumn Calabrese. Autumn Calabrese. Alo. You're watching on my YouTube channel. Please subscribe here for that. Also, because there's lots of fun new videos coming and I'll be doing recipes on there as well, just for fun.

Very cool. Yeah, very cool. I kind of have a question, and this is. I'm sorry, I don't mean to kind of take over your time here anyhow. You know, obviously I've been doing this for a while, and I'm feeling myself kind of hitting a wall. Like I'm trying to get over the hump.

Okay.

And so I'm, like, needing some advice to kind of get over the hump.

What do you feel like you're hitting the hump with with workouts, nutrition, or both?

Maybe both. Maybe a little bit of both.

So one thing you can do is the 72 hour plan. So if you've been for more than 21 days just nailing it with the regular meal plan, take that 72 hour, turn it up a notch, because then your body's gonna respond to it. And then you go back on the regular plan, and it's a little shock to the system. Same thing with your workouts. Maybe it's time to bump your weight up a little bit more. Or maybe if you've been using really, really heavy weights and only getting in a few reps, take the weights down a notch, turn the reps up a little bit so that you keep your body guessing. Or doubles.

Doubles.

Doubles. Throw those doubles back in there. Get a morning one in. Get an afternoon one in. If you've got an hour all at once, go back to back. But the more you play with it and the more you keep your body guessing, the less you'll plateau.

Very cool. Very cool.

Are you eating the same exact things every day?

Almost.

Okay.

That's what I do.

Variety.

Variety. I need a little. I need to switch it up a little bit.

I'm like, you know, I'm a creature of habit.

Yeah.

Like I. Breakfast. Yeah, two eggs and toast. Every day hasn't changed in like five years. I mean, I might sub out oatmeal instead of toast, but it's one or the other. But I try that one doesn't change that, like, is what it is.

But hard in the morning, but that's just.

I love it.

I.

Like, I could eat eggs all day long, but I really try to switch up my variety throughout the rest of the day when I. Because when I'm in competition prep too, that is so meticulous. And it's so the same thing every day that my body gets used to. Used to that. So when I come out of that, I try to just be like, oh, okay, let me play with it a little bit. Have a little more fun and variety.

Yeah, very cool. Very cool. So, I mean, that helped me and it might help you as well as you guys kind of getting to that point where you need to get out of your way.

And I know most people watching are just barely getting into the 21 day fix because you guys just got it at your door. I'm still getting Instagram photos of it. Just arrived today, which is very exciting. But just take it one day at a time. Take it one rep at a time. When you go through it, take it one meal at a time. I got a lot of people saying, oh, my gosh, I'm trying to plan out my meals for 21 days. Don't do it like that. That's not real life. You don't think about what you're going to eat three weeks from now. You're lucky if you think about what you're going to eat three hours from now. So look at those food lists. Make your grocery list so that you're stocked at home with all the foods that are on it. And just maybe go day by day. Like, maybe you plan your meals for. For that day. But don't try to jump too far ahead of yourself because then you're limiting your variety. And that's really the whole point is to keep variety in your day.

Very cool. Yeah, very cool. Iany. I know. We kind of. Did we talk about. Oh, no, we talked about Shakeology for a bit.

We did.

Does E. E fit into 21 day fix at all?

What is it?

Energy and endurance. Oh.

I was like, what is E and E. There's Annie. Annie. I was confused too.

Sort of fit, but not really in the containers. Any. Yeah, sure, you can do any. It's. It's low in calorie and it. It's considered pretty much a freebie. Yeah.

Okay, cool. We have a question from Lydia on free foods. It says Tabasco or Mexican only. What exactly is Mexican only.

Vegetarian thing is talking of a specific brand, if you want to call it a brand name because it's lower in sodium.

Gotcha.

Okay. So that's what it is.

Gotcha.

And Tabasco is very, you know, it's just like Vinegar and spices. So we're trying to keep it with the lower sodium.

Right.

You know, so.

Absolutely.

That's funny. I didn't catch that.

Okay, so I kind of can't anticipate the answer to this one already from Kim. She's a type 2 diabetic on insulin and oral meds. You already said to follow the food plan to the letter, but it's probably more carbs than she should eat. So I'm pretty sure you're gonna say talk to your doctor about this.

Absolutely. You need a diabetic dietitian to look at the guide and help you figure out if it will fit in your plan or not. And talk to your doctor. So endocrinologist is what you need to consult with. This one is a little more tricky. It is a zone ish diet, so it is about 40% carbs, if that's what you need. It's in the guide. So, you know, I mean the carbs in here, if you stick to the higher in the list, the higher end of the list, these are more complex carbohydrates. So you're safer with that.

Right.

Because of the fiber. But definitely obviously diabetes. You need to combine foods. So yeah, talk to your practitioner for sure.

Kaji wants to know, are you being recognized in the streets already?

No.

No, not. No, I'm not. I'm getting. There is a gym I work out at sometimes and.

I have members there coming up to me sometimes being like, oh, I didn't know. I saw it on my friends Facebook, yada yada. But infomercial's not out yet, so. Superstar, superstar in hiding still.

Alright, this is. It's not a question, it's a comment from Cynthia Gray. Autumn, I want to personally thank you for. I want to personally thank you so much for how supportive you are. It means so much when I see you like my Instagram photos of 21 Day Fix. Your commitment to us is inspiring.

Oh, thank you very much. It's important to me to, to be in touch with all of you guys and to really see how the journey is going. That's why I did it. I. I want to help people. So I want to see what the results are and I want to get to be a part of your cheering squad. That's why I posted it and said, you know, make sure, sure you're hashtagging it with 21 day fix or add, you know, at Autumn Calabrese so that I can tune in. See, because it makes me feel really good and really proud when I get to see you guys achieving your goals, so thank you.

Uh. Oh, don't cry.

No, I'm not. I got it under control today.

All right.

Crystal. I know. I know. We've had several moments. You almost make me break down.

Well, I'm gonna get you.

Yeah.

What's Crystal have to say?

Crystal. She was gonna seek and do doubles starting from the beginning.

Again, same thing. If you've been working out, go for it. If you're new to exercise, I would at least take the first week to let your body adapt and then jump in it. You know? I want you to think about me the next day, but I don't want you to hate me and not come back. I know you were there.

That's tough.

I didn't know you were there.

That's tough. Not to hate.