Live Chat with Autumn | Autumn Fitness

What? Your event is starting. Oh, is it starting? Are we live?

Are we live?

We're live. What? What's up, y'? All? I'm here with Ms. Autumn.

Hi.

What's going on, girl?

I'm here. How are you guys?

Autumn's been going through a lot the last few days in prep for her competition, and tell us about that. Okay, well. Waving.

Okay, let's separate the two, because there's life and then there's competition. Actually, prep for competition is going great.

Oh, cool. Cool.

Yesterday, life was kicking my ass, right? Everybody was like, you got this. Don't worry. Three days. And I was like, it's not competition that's getting me. I was just having a bad day.

Oh, yeah, it happens. You know, it happens to the best.

But I was also having a. I put a post up, and I was like, oh, I just don't have time to have the breakdown I deserve today. It was meant to be, like, funny and sarcastic. I mean, I was having a bad day, but everybody kind of took it to be like that. I was just having a really bad day. And I was like, facebook somebody. Can you make a font that indicates sarcasm? That would help.

Anyhoo, yeah, but I think all of us, I mean, we get. We get our time. I had my time last month. My time of the month.

Your time of the month.

Last month. But it's awesome.

You know, we got shoulders to lean.

On and shoulders, sure.

That's the important thing.

Sure. That's good. All right. So what's up, y'? All? I got a little agenda, but I just wanna ask you first about the competition prep. Like, so how that is going?

It's going really well, actually. I got three days to go. Oh, man, I'm so excited. This almost over.

You don't even know. I go to bed early just so the next day I'll be here. I'm like, 8:30. That's bedtime.

No, prep is going good. Today is my last insane day of workouts. I've got about. I already did cardio this morning. I've still got a lift, and I've got to do another round of cardio today, and then I've got just cardio tomorrow, and then there's no workouts on Friday. Friday's just a day spent prepping. Friday night I check in and Saturday starts the day. So it's been going really well, actually. I'm excited and I'm ready.

How's your mood been? Like, I know when you're doing this stuff, you know, I would imagine I'VE never done anything like this, but I would imagine that your mood could get a little.

Maybe a little snippy or it does at times. Like, I'm in the carb depletion phase right now. And. But like I said, like, my mood yesterday really didn't have anything to do with competition stuff. Like I said, life just kind of like all at once. And I was like, not the right time. Like, I probably didn't handle it as well because I was carb depleted. But. But this last week, it's really funny. I actually get a huge surge of energy. It's. Cause I know I'm at the end. It's like. Cause I can see the finish line. Nothing. Like, I'm like, I got this. Let's go. It doesn't matter. I got to have oatmeal with peanut butter for breakfast.

Sweet. Sweet. Yeah, I saw that post.

Oh.

So it was like an empty bowl.

I, like, licked that thing clean. I was like, peanut butter.

So wait, wait, hold up. After this is over with, what do you eat? What's your go to thing?

Everything's different after each competition. I don't necessarily. It really just depends on what I feel like I've been missing. Like, I really. I love honeycrisp apples, and they're totally in season right now. This is also. I don't ever compete this time of year. Normally when I compete, it's the spring and the summer. It's the first time I've ever competed in the fall, which is a little bit different because this is when you kind of want to eat, like, a little bit heartier foods and stuff. So, like, I'm really excited to eat an apple. Cause I haven't had fruit in three weeks. Tons of vegetables. Tons of vegetables, but no fruit. I'm actually really looking forward to my shakeology because I haven't had shakeology in three weeks.

Sweet.

So that'll like my shakeology with peanut butter and a banana.

Now, just to clarify, she is doing, like, prep.

There's nothing wrong with shakeology at all. At all. At all.

Or fruit.

Or fruit. It's just the way my coaches break down my nutrition plan. They want my carbs coming from a very specific source, like sweet potatoes, brown rice, oatmeal. That's it. So there's nothing wrong with it at all. And I would still have it if it fit into their plan. I would put it in my own. But the way they write it for me, they don't put me on it.

How did. Look at this clown. It's Dion.

Dion. Sorry.

Let me ask you this. With Dominic around.

Yeah.

How did Halloween go?

Here's the thing. Halloween actually went well. It wasn't Dominic at all. My best friend Jesse, who, if anybody follows me, knows she's like a do it yourselfer. She's a baker. She taunts me like crazy. It's hilarious. We are the exact same person, except in careers. So, like, I'm super health person, and she's super, like, I can eat cake for dinner, even though she's, like, this big.

And it was on Halloween that I messed my ankle up a little bit. And I did it at her house with her there. I was messing around with the kids, and I just kind of fell wrong on it. And.

People are gonna think she's so mean. She totally laughed. Of course, I would have laughed at her, too. She laughed, and she was like, oh, my God, it's the week before competition, and she opens, like, a full size KitKat. And she's like, just eat it. You're not gonna compete. And I was like, oh, no. I'm like, this could be broken. And I'm still gonna compete.

Oh, man.

But there is a bucket of his candy right now sitting on the counter with, like, Twix bars and Almond Joys, and so I kind of have to just not look at it.

Oh, man.

It's hard when I make him breakfast, though. Cause, like, he, like, loves, like, he calls them eggy sandwiches. So it's like scrambled eggs with a piece of, like, melted Muenster cheese on top of Ezekiel bread, which. Nothing wrong with that normally, except that I can't have it right now. And it's literally like, I make him breakfast, and. And I'm just like.

Mouth. Mouth water.

Literally, I'm just like, can I eat it? Let me smell it.

So anyway, that's hilarious. All right, so the last time we were together, it was your birthday. What'd you do after that?

Was that our last time we were together?

That was the last time. No, it was because the last time you were with Stephanie.

No, silly. Oh, well, last time you were here. Right, right, right, right. Yeah. Cause Steph was with me.

That's right.

That's right.

Yeah. The birthday was good. We went to Disneyland right after, like, wrapped up the live chat and went to Disneyland with some friends, so that was fun. I'm actually going to Disneyland Sunday, which is the day after competition. There will probably be junk food happening. We're taking the kids, though.

Yeah. How could you not? I mean.

Oh, no. There's like, ice cream.

Disneyland Right.

All right, all right. So let's. Let's get into two things. Go for it.

One, because obviously the last time when I was with stuff Steph, we did a 21 day fix extreme preview. And I promised you guys that I was gonna preview it every time we did a live chat from now until February. And I am, except for today. And I apologize, but it's. The preview isn't happening today only because I'm three days out from competition and I wanna preview it when I can give it my all as well. And being that I still have two more hours of working out to do, I kind of had to balance it out. So in December when we live chat it up, there will be another Fix Extreme preview. But today we're gonna talk about it, right?

Yeah. So, like, the first thing I want to talk about is just kind of like some fix extreme, like FAQs, like, so some of the stuff that you get on a normal on a regular basis.

You know about Fix Extreme.

Yeah. Yeah. So, like, you know, people asking about the containers, is the food the same?

Yeah, I mean, obviously there's not a whole lot of questions happening yet because it's not out. So people don't really know what to expect. So the big question is, the biggest question is about the meal plan. Because everybody's like, well, if it already has the containers, what's really different about it? It is really different. So the workouts, for one, are a lot like I have. It's not even a step up. Like, I really turn the notch up on these workouts. And they are fun. They're awesome. They're still only 30 minutes long.

All of them have weights, even Pilates uses a resistance band throughout the whole thing. Yoga is the only one that doesn't. So that's really fun. But the meal plans are different. Like, it still uses the containers, but we have two different meal plans. We have Countdown to competition, which is basically what a meal plan that I follow the three weeks leading up to competition. So the coaches that did the Coach Extreme test group, a lot of them followed that plan and they will be the first to tell you it's hard. It's not undoable, it's just hard because you're restricted on your options. So if you're looking for a real challenge and really just seeing how far you can dial it in, Countdown of competition is the way to go. And you are just gonna get shredded. And then there's also the extreme meal plan, which is still different than 21 day fix. The food lists are a Little bit different. We've added in some other recipes, there are no treats, there are no cheats. So there's no wine, there's no chocolate. There's definitely, like I said, the food lists have been adjusted as to, you know, the green is still your veggies, the red is still your protein. All of those things are still in there, but it is different. You know, we didn't just recycle the plan and give it back to you guys. We've definitely changed it up for you. So this one is all about getting shredded.

So they're your answers right there. So the workouts are about the same.

30 minutes.

30 minutes.

Nothing. Not the same.

Not the same.

They're hard. Much harder.

Right. But in terms of.

But in terms of the length, they're still 30 minutes.

All right, you still get the containers.

Still get the containers.

Let's see what else. When is it released?

February 2nd, from what I'm told. But February. We'll go with February.

Yeah, it's my birthday month. Remember me?

Oh, okay.

And the food plan is a little bit different. A lot, A lot different.

It's still, like I said, it still falls into the containers. Countdown to competition. Totally different. Sweet Fix Extreme meal plan. Much more dialed in version of 21 Day Fix.

Let me ask you this. Do you have to have done 21 day fix in order to do Fix Extreme?

No, this is not a necessarily a graduate program to Fix Extreme, it stands alone. Or to 21 Day Fix, it stands alone. So.

I wouldn't recommend 21 Day Fix Extreme to somebody who's new to working out because the workouts are very challenging. But you know, if you've done some of our. If you've done 21 day fix, if you've done insanity, if you've done P90X body beast, if you've done any of those. This is a great follow up to any of our other programs. If you've already been working out, just in general in life, you're somebody who exercises and you just want to try something new. This is a great program for it. But you don't have to have done 21 day fix to be able to do Fix Extreme.

Sweet. Sweet. How do you know if you're ready for 21 day fix? That 20 day fix. Fix extreme.

Sorry, Like I said, if you're brand new to working out, like, if you haven't worked out in months or years, I would start with 21 day fix and then go up to Fix Extreme. So at least you get like the baseline of 21 day fix. But if you've been exercising regularly, you. You can do 21 day fix extreme. We still have the modifier in there, so there's still somebody to follow. So if you jump into it and you're like, whoa, this is intense. You can follow Shareese. She's my modifier. She's amazing. And you'll still be able to do it. It's still the same concept where it's not these. There's no choreography or anything like that. It's still those basic movement patterns. That doesn't mean it's easy. It just means there's movement patterns. There's. That you're gonna be able to grasp. Just have dialed it up a lot.

Sweet. Sweet.

You know you've run some of them with me.

Yeah, a little bit. A little bit.

You know.

All right, so this is what I wanna talk about today. And you brought it up during Surge. That was this past Saturday, and it was Talking about fitting 21 day fix in between, like, the holiday. So, like, Halloween to Thanksgiving and Thanksgiving to Christmas, like, instead of just like, just completely going, like, haywire, like, thinking, oh, I can eat until the end of the year because it's that time of season, like, you can still fit in. It's a good strategy anyhow, to fit in those 21 days in between the holidays.

Well, yeah, I think Carl brought up, well, two things, and we'll kind of. We'll kind of intermix between the two. Carl brought up a great point at the Surge where it was like, you know, let's give the gift of health this season. And I put up a post about it on Facebook. Is that people look at it as taboo to talk about, like, health and fitness. It's weird. We have no problem handing over a bottle of wine or bringing a plate of cookies in, but then all of a sudden you're like, oh, it's really bad to offer somebody shakeology or to be like, hey, try this workout program. I'm not suggesting going up to somebody who is in a bad place, maybe about their weight or something like that, and just being like, oh, here, you need this? That would be very insecure. But, you know, the vital behaviors talk about invite, invite, invite, meet, talk to people, find out what their needs are. So if you found out what somebody's needs are and you're like, you know, they've already been working towards that goal, and maybe whatever they've been doing hasn't been working, that's a really great time to step in and be like, why don't you try X, Y or Z. Or maybe you don't even give it to them as a gift. But maybe you're like, you know what, I'm doing this 21 day fix workout today. Why don't you come over to my house and do it with me? Like, see if you like it. If you do and they say they like it at the end, then maybe you have a gift idea. I mean, I'm always up for gift ideas. I hate trying to figure it out, like what can I bring you? And I feel like giving a bottle of wine is so cheesy sometimes. It's so imper, like not personal.

Yeah.

But 21 Day Fix, being that it is a 21 day program, a three week program, you know, we got like a nine week stretch here from Halloween through the new year where none of our other programs are gonna fit into that. So let me just give myself a little toot to the horn right now and say toot, toot, toot, toot. That this is a great way. Your nutrition is in there and your workouts are in there. It's a busy time of year. The workouts are only 30 minutes and you can still use the containers for everything. Carl challenged me at the Surge to fit Thanksgiving dinner into the containers. So stay tuned because that video, that YouTube video is coming, right? We're actually working on it right now. But you know, you could be starting it right now and have a whole round of 21 day fix done by Thanksgiving so that instead of piggin out on the Halloween candy, you're actually doing something to be healthy to get you to Thanksgiving so that you know what, maybe you don't take the containers to Thanksgiving dinner and maybe you do just kinda go off the deep end for that one day. It's not gonna break all the work you've put in. Cause you just put in three solid weeks of clean, clean eating and working out. And you have one day and then you get back on track the day after Thanksgiving and do a whole nother round again. And guess what? That takes you right up to Christmas. Fantastic. And then Christmas day a week later.

Yeah.

And maybe again, maybe you have your splurge. Fine. And guess what? The day after Christmas you can start again and be one week deep by New Year's. So why not jump on a program that's gonna keep, keep you moving forward instead of just being like it's the holidays. You know what, I'm take nine weeks and just let loose. Because I tell you what, in nine weeks you're going to hate yourself for it, because you're going to be like, oh, my God, I just spent all summer and fall getting in shape. It's so funny. You can undo it so much faster than you can do it.

I'll never understand.

Right. It's so frustrating. But literally you can have one off week and gain five pounds. Let's be honest, if you go on a binge for one week, so don't do that. Now is the time. You know, Carl was like, oh, November. It's the hardest time to get people involved. I was like, this should be the easiest time. Like, I know we're all putting on sweaters and bigger clothes and everything, but, like, I just don't understand wanting to take all that hard work that we've spent all summer doing and undoing it and just being like, okay, well, I looked good in my bikini, so now let me let it all go. You don't feel good when you do that. It's not even about the way you look. You just don't feel good.

It's true.

Everybody's like, oh, Autumn, what are you gonna do after competition? Are you gonna pig out? And I'm like, I'm gonna enjoy certain things again that I just haven't been able to have. But that hurts. I remember last year after competition, I went to Sprinkles. It's like a cupcake place. It was so good. And I got the cupcake and I got the big cupcake and I ate the thing. Literally, I did it. I was so sick. It hurt so bad. Like, it physically hurt to have that much sugar in my body at once. I ended up with the worst migraine. I was nauseous the rest of the day. It felt like there was like a sweater on my tongue. I was just like, this is miserable. Why would you do this?

Right, Right.

Didn't do that again.

Right. So pain will create some memories, right? Yeah.

You know, just like, no, no.

All right, so cool. So like, holiday tips. Like, so here's one of mine and I just gonna throw mine out there. I don't cook at home. I go to somebody else's house to eat. Seriously. Cuz like, if the food is there and like It's. It's like 11 o' clock and it's still like, no, I can't calls you. Yeah, exactly. Exactly. I can't have it in my house. Can't have it. Anything else you got?

Like, I think that's a big one. And sometimes you can't avoid cooking. Like, sometimes the holiday is at your house. So. So I sent, like, when I do that, I send people home with leftovers. Like, I literally make sure I have extra Tupperware at the house or plates that I don't mind giving away because I am literally like, get it out of it. Same thing. I don't want it in my refrigerator. It will call to me one week moment. And all of a sudden I'm like, that pumpkin pie is good. And I'm like, eating it from the pie plate, not even putting it. So 1. Yes. Not keeping it in your house. It's fine to have one day, but. But if you have one week of eating Thanksgiving dinner, not okay. If you're going to somebody's house and you're not sure if there's gonna be really anything healthy, offer to bring a side dish, offer to bring a salad, offer to maybe bring your version of a dessert so that you have one thing that you know is, like, not horrible for you. If you're at holiday parties, you, you know, holiday parties tend to have all the foods that, you know. It's usually almost like a buffet style, right? You go to a holiday party, everybody brings something, and it all ends up sitting on the counter. And what does everybody do? Everybody stands in the kitchen, around the counter with a cocktail in one hand, and they're like this. And everybody's talking. And the more you do this, the more you forget that you're doing this. Don't have your conversations around the food table. Put it on a plate and walk away and have your conversation, because it's gonna keep you from. From putting more in your mouth.

Those are really, really good tips. The Tupperware. Send people home with food. Like, it's not gonna stay here. Not in my house.

And not gathering around the food and just mindlessly eating around the food, being.

Aware of alcohol, like, how much you're drinking. I know again, holidays, we all like to have a few cocktails. A good way to split it up so that you will. One, try not to go crazy with the mix cocktails, because all the, like, the mixers are the sugar ones, and that's where you get empty calories. But have water in between each drink. So, like, if you're gonna have a glass of wine, fine, have your glass of wine. Then go grab a bottle of water. Don't have another glass of wine until that bottle of water is gone. First of all, it's gonna slow you down so that you're not getting drunk, you're not getting dehydrated, you're not making bad choices, and the water's gonna fill you up a little bit so that you're not, like, just throwing them back. So that's another one. Hydrate, hydrate.

Good tips, good tips. What are some of the food items that you can have or. Okay, let me put it this way. Like, some of the food items that are typically at Thanksgiving that, like, you can have a little bit more of, and some of the ones you can have or should have less of.

So turkey, usually fine, unless it's done and prepped in some crazy way. Fried and butter. But like, the turkey, obviously you can have a little bit more. Cranberry sauce is not the worst thing in the world. Better if it's, you know, freshly prepared.

Green beans casserole. That depends again, on how it's prepared. If it's leathered and, like, covered in cheese, maybe scrape the cheese off and just eat the green beans. Salad, amazing to have. Usually as long as there's. It's again, not soaking in dressing. Stuffing, careful. That's a lot of bread. There's usually a ton of butter in it. So be careful on the stuffing. Obviously, be careful on the desserts. Sweet potato casserole, depending on how it's made, can be either fairly healthy or really bad. I usually do it where it's pretty healthy and there's not, like, sticks and sticks of butter and brown sugar in there. I do put marshmallows on the top, but I don't put a lot of other stuff into the actual sweet potatoes. So, again, that's something. Maybe look up if you want to bring that. You know, not to make it so bad. What else is normally at Thanksgiving dinner? Green beans, sweet potatoes, turkey, stuffing, cranberry sauce, pumpkin pie. Obviously, dessert you just want to be careful on.

Yeah, protein is always the way to go. Like, eat the protein, eat the vegetables, and then go small. Take it easy on the yellow containers.

Right, right. The bready stuff. Hey, Derek, can you bring me my laptop? I got all the questions coming in. I can't get them on my phone. Uh, oh, yeah. Little technical difficulties.

Technical problems.

It's fine. Yeah.

You got any questions?

Yeah, I got some questions.

You can just step right in.

It's fine. Derek, you're a handsome dude.

Yeah. Nobody minds seeing you.

All right, so here's one question from Samantha. Hi, Autumn. Thanks so much for your program. My husband and I have lost a combined total of 45 pounds.

Nice job.

Very good. We have done several rounds of fix, but now at a plateau, we both would like to lose five, six pounds more each. Do you suggest more Weight training or cardio on top of the regular 30 minute workouts.

Okay, so you can do a couple things here because it's normal obviously to plateau a little bit. So you got to start pushing yourself a little bit more. So you can either bump up your weights and try to bump them up.

So if you've been using maybe fives and tensions, maybe use tens and fifteen, so you really give yourself a jump in the weights, you're going to get in a lot less repetitions. That's okay. That's a good thing. You're going to build muscle. You're going to burn more calories.

You can add in more cardio if you would like. That's another way of doing it. You can just switch programs for a little bit. You can totally keep the 21 day fixed nutrition plan with the containers and just move over to another program because it'll be a shock to your body. So. So if you have T25 P90X P90 insanity turbo fire, if you have any of the other ones, maybe add one of those in if you want. So like, you know, you could do 21 day fix lower in the morning and then you can throw Insanity in in the afternoon or 225. Now that's more time consuming, obviously, but just you have to find a way to mix it up and change it. You know, you can't. So even if you're going to stick with 21 day fix workouts, you either have to go way less on your weights and really up your reps, which will put you in a higher cardio zone, or go heavy, heavy weight. Like bump those weights up significantly. Do doubles. You know, we have the calendar in there for doing doubles. So you can do doubles with 21 day fix, but the goal is to change it up very good. So that your body doesn't plateau very good.

All right, we have a question from Becky. Becky, any suggestions on how to get rid of the little pooch? I still have. I did one round and lost 12 pounds and 13 inches. That's great.

That's amazing.

That's great, becks. Love, love, love. 21 day fix. So the little pooch. First of all, where is the little pooch?

So what she's probably referring to is the lower abdominal area for women. You've done one round. Do it again, do it again, do it again, do it again. It'll go away. It will. I know everybody's always like, oh, sometimes you just have it. You don't have to have it. It can go away. Just do another round. It's sometimes just a matter of continuing to tighten up the area.

I actually had a really interesting revelation on myself the other day. I looked at my abdominals and.

I'm significantly more ripped this time in my abs than I have been in the past. And I honestly, I have no problem with the way my abs look. Two years ago I was happy with the way my abs looked. I really didn't know if I would cut out more because, you know, at a certain point, genetics are what they are and the way you're shaped is what you'll have.

And so it was kind of a fun little thing for me to see the other day. I was like, oh wow, I'm really getting like the here. My rectus abdominis are really coming out. My obliques have always been cut, but like this has always been flat. But now this is like. But it took two years of really being dialed in on my nutrition, working out consistently, really working my abs in a very specific manner. So you've done one round, go for it again and you'll see that pooch so slowly start to flatten out and then it'll go away.

Sweet. Sweet. Next question from Saul Sol. I think it's Saul. First of all, I want to congratulate you on an amazing product. The container system has far has been the easiest thing for me to stick to, which is. Oh yeah, thank you, that's really cool. My question, when doing doubles week, do we do the workouts back to back? She's saying that she works out 12 hour days and it's extremely difficult to do different times each workout.

So like you can do them back to. So she wants to know if you can do them back to back or if you have to separate them. You can do either you can do them back to back or you can separate them. Whatever your day allows for. If your day allows you to just do two 30 minute workouts back to back, great, do it, get it over with and move on with your day. If your day allows for you to do one in the morning before you go to work and one in the afternoon when you get home from work, that's great too. It's just that you're adding in more volume into your day of training and that's where you're going to see a little bit more of a step up. When we did it for test group, when we did through and doubles rounds at test group, we obviously did it back to back. We just would do an hour instead of, you know, we didn't splitting up. Yeah, we didn't split it up, but you can do it either way.

Yeah, those were the days.

Marita, there's a question. Another question about doubles. Do you increase your calorie intake when you're doing doubles?

If you're doing doubles the way it's done on the calendar where you have one week of doing doubles? No, because it's just for that one week. And it's to give you a little shock to your system. If you are going to do all three weeks doing doubles, I would use the formula on page 76 to put you in the right calorie bracket. Because then it's three weeks of hour long workouts and then you'll want to have a little bit more fuel in your system. But if you're just doing it for that one week. No, don't go messing with your calorie count for that. That's. Actually, let me just address that. In general, people are always like, oh, I've lost five pounds in the first week. Should I recalculate? You only recalculate at the end of a cycle. So at the end of 21 days, whatever you calculate for day one, you stick with that zone until the end of 21 days, and then you recalculate again.

Ah, that makes it simple.

Yeah, yeah.

I mean, because I think I would be confused about that.

Yeah. Because you're like, oh, well, I'm seven pounds lighter. I should maybe redo it.

Right.

Stick with it for the 21 days and then recalculate.

Right. And you can't or shouldn't recalculate after losing a pound?

Like, that's the first thing that came out. It has to be the same anyways. But, you know, once you start to get into, I've lost five pounds, I've lost ten pounds, I've lost. Sure, yes, you will need to recalculate, but you wait until day 22, basically, to do it.

So for those of you who want to eat more, one pound's not a time to restore.

You won't get to eat more, you'll get to eat less.

Oh, that's right. That's right.

Yeah. You're not eating more, you're eating less.

All right, this question is from Jessica. The time, the break time between the rounds of the fix. Like, I mean, should there be a break? And if there is, how long should the break be?

Oh, like days in between. Like finishing one round and then starting the next one. Right, here's the thing. 21 Day Fix, you technically don't have to take A rest day, because I've built. Okay, hold on. Rewind. Let me see if I can reword this. Okay, so when we're doing it, yoga is technically considered an active rest day, as is pilates in the 21 day fix. So if you finish around and then on a Sunday and on Monday you want to start right over, you can. You need to listen to your body. If your body's like, wow, I just took a beating for 21 days and it needs a rest day, take a rest day. Take two rest days. You can take anywhere from one day up to one week, depending on what you feel you would need. I wouldn't take anything longer than a week because then you get out of the habit of doing it. But there are active rest days built into the program. Like I said, yoga and Pilates so that you're not constantly just beating your body up with weights. So they're in there if you want to start right over on the next day and you feel strong enough to do it.

Sweet. This one's from Melissa Calabrese. From one Calabrese to another. I love the workouts. Hey, Calabrese.

I love that. Messed me up.

Sorry.

I love the workouts, but I have a hard time with the containers. I eat healthy. Can I eat healthy and still lose weight without them?

Yeah.

I have a hard time with the containers. I guess I would have to know what you're having a hard time with with the containers.

Yeah, it's not. I mean, plenty of people out there in the world lose weight eating healthy without 21 day fix. It's not like it can't be done. But chances are, if you've been working out and eating healthy without the containers and you're not losing weight, you're missing something. So I would try to use the containers.

Take time and read the book. That's what I tell everybody. A lot of times people get confused with the containers. They should be the easiest thing in the world. If you've really read through the book and just pay attention to what it says. I mean, you can mix and match them however you want. You get to fill them specific numbers of times through the day.

So.

So, yeah, like I said, it's not that you can't lose weight by eating healthy and exercising without the containers. Of course you can. But if you've been doing that and it hasn't been working, then I would say give the containers another shot, because that's what they're designed. They're there to take the guesswork out of what Healthy eating actually is very good.

Rochelle wants to know, how long do you work out every day and do you take any supplements?

Okay, that's. Let me answer that for competition right now, and let me answer that for real life.

Right, right, right.

Go for it right now. Especially where I'm at for competition prep, I'm working out insane amounts a day to the point where somebody at the gym asked me the other day if I was working there again, because I was there so much in one day. And I was like, no, I'm just. So right now, honestly, I'm working out about two and a half hours a day. There is very specific science behind what I am doing there. There's a lot, a lot, a lot of cardio for what I'm doing right now.

But it's part of the process for what we call drying up right before you take the stage. I would never normally work out two and a half to three hours a day in just regular life. It's just part of competition prep. In regular life, I probably work out for about an hour a day, maybe an hour and 15 minutes. I really like working out, and it kind of, kind of is my world. So there are some days where I only get in a 30 minute workout and I just go in there and I crush it and I beat myself up just like I do to you guys in 21 Day Fix. And there's other days where I'm in there and if I'm lifting really heavy, I take longer rest periods. So that's why my workouts are longer. So, yeah, regular life is about an hour because I just enjoy it. And then competition life is about two and a half to three hours and it's almost over.

What are you like in the gym? Like, are you in your own little world? Headphones and like, everything else is blocked out or are you kind of like, socializing?

It depends on the day. Like yesterday I didn't want anybody to talk to me. I was literally like, headphones on. Do not. But I know, like, the gym I work out at, I worked there for four years. I know everybody. So it's a lot of camaraderie. It's part of the reason I just love going to the gym. I like working out at home too, and sometimes I do that, but I just like the energy from the gym. And like I said, I have people there kind of cheering me on. Like, I walk in and they're like, how many more days? You're looking great. So like, that's fun to have. And have that cheering section but no, once the workout starts, do not talk to me. Like, I get real. I don't ever say it, but I get really annoyed when people, like, try to interrupt me because, like, I'm all like a minute. I'm in the zone. Like, I've got a very specific rest time, and I'm like, okay, I'm here and I'm doing X, Y, and Z. And then I'm like, you know, moving the headphones off to, like, hear what they have to say. But no, it's usually like, the music is blaring in my ears.

Yeah, don't bother me.

And I'm just getting it.

Don't bother me. Seriously, if I have headphones, I kind of have to put on, like, a mean face. If you can imagine me with a mean.

Yeah, you, like, get in there. Mean mugging.

Right, right.

No, people do. People used to say to me all the time, they're like, you always look really, really mean workout. I'm like, yeah, mean. I'm hurting. Am I supposed to be like, yay? Right, right, right. Like, I'm like, if I'm smiling, I'm doing something wrong.

So. Right.

Yeah.

All right, we have a question from Marlene. I have bad knees, and really? And I have to modify the squats. Will that make a big difference? Does it? Marlene.

Marlene, this guy's got bad knees, too, and he modified squats for months and months and months and months.

And for months and months and months.

I still lost 100.

104.

104 pounds. So it might slow you down a smidge here and there, but in general, no, as long as you're getting in there, you're doing the work, and you're still moving through that minute of the squats. You know, whether you're doing a half squat or you're marching in place and holding weights, as long as you're moving through that minute, it shouldn't slow you down that bad.

Yeah, Marlene, it started really, really slow for me, like, super strong. I couldn't do like, even, like, a full squat. Like, I was just kind of doing like a three quarter kind of thing, if that.

I mean, you didn't surrender.

Yeah, I didn't do surrenders for a while. And then when the weight came off, it got easier, it got better.

It did.

So, yeah. Next question. Jessica. A lot of Jessica's Today, I lost 22 pounds, and I'm averaging a pound or two a week. Sometimes. Yeah, sometimes no loss at all. And she wants to know how she can jump start herself.

Well, first of all one to two pounds a week is very normal. That's exactly where you should be.

Yeah, that's great.

Especially after losing 22 pounds. Here's the thing that happens. I don't know what your starting weight was, so I don't know exactly how much you had to lose. For some, like when you guys did the test group and you were 100 plus pounds overweight, Dion or Anna, you guys had big numbers at first because your body was being shocked so much that it has that extra weight to lose. Once you get to a certain point where you people are waving from outside the window, once you get to a certain point where you know, like you said, you've lost 22 pounds, that weight loss is going to slow down a little bit. It's not going to constantly be five pounds a week, ten pounds a week. So don't get discouraged by that. If you have a steady one to two pounds coming off, great, celebrate that. Be happy about that because that's really good and that's a healthy way of doing it. You know, when you lose it, slow and steady, that's what wins the race with this. And there will be weeks where you don't lose any weight, and that's also very normal. That doesn't mean your body didn't change that week. You may have lost inches, things may have tightened up, you might have bumped up in your weights a little bit more. You've gotten stronger. So it's not always about the number on the scale. That's the one thing I really try to encourage people to do, is to, yeah, that's fine if you want to track that too. But don't make that the only thing you're tracking because it can get discouraging at times and you really want to look at the inches. You really want to look at. Like, did you make it all the way through a minute of squats, whereas maybe last time you couldn't, did you make it through the burpees when maybe last time you couldn't, did you bump your weights up? Because those are all huge things to celebrate. And it's not just about the number on the scale. It's about being fit and being healthy and just making progress. Progress every day. So slow progress is better than no progress.

Yeah, that's great. That's a great perspective. This one's from Susan. Since I have 90 pounds to lose, I'm in my third round of 21 day fix. I've lost 10 to 12 pounds so far. How long do you think it will take me to reach My goal. I'm sure you get this question a lot.

Everybody's different. I mean, £90, you've got a big goal in front of you, so take it one round at a time. And you've already. What'd she already lose? 10.

10 to 12.

12. That's amazing. Fantastic. Stick with.

Took you 33 weeks to lose 104 pounds. So. Yeah, what was that, almost nine months? Yeah, you know, it's not gonna happen overnight, and that's okay. And it's supposed to be about a lifestyle change. So, yes, there's a long term goal. That £90 goal, that's long term. But don't only focus on that 90 pound goal. Really break it down and just be like, you know, what if I lose five pounds this round, great. If I bump up my weights this time, great. If I stay focused on that nutrition plan, fantastic. Give yourself other little victories along the way so that the other one doesn't feel so far away. You have to celebrate the steps that it takes to get to that end one, too. You can totally do it. Like I said, absolutely can be done. Keith did it, Dionne did it, anna did it. Ms. Mary, who's 72 years old, did. Takes time. It took them 33 weeks to get 100 pounds off their body. So just, you know, be patient. Be patient and embrace it and embrace the lifestyle and feeling better every day and a little stronger every day. And before you know it, you'll be at your goal.

All right, this question is from Haley. She would love to know if you're always in peak condition. Like, so do you always look the same as you do in the videos? Is there any fluctuation?

Ish. There's fluctuation.

Like, when we were on the cruise for Success Club, I was.

Off season trying to grow my legs and my butt. So for me, I was a little bit. I still weighed the exact same. I still weighed 110 pounds, but I was thicker looking. Not fat, nothing. I don't even like to use that word. But like, if you looked at me, if you looked at a photo from the cruise and looked at a photo from today where both of them. I weigh 110 pounds. I had probably like 2 or 3% more body fat at the time than I do right now. I have to stay kind of in peak condition. My job requires it. A magazine could call at any point. Carl could get a wild hair and be like, you have a photo shoot tomorrow. And I'm like, wait, what? And he's done it. He's done it to Me, A few times I get called in for something. I'm constantly filming new YouTube videos for you guys, so I do stay on point. I enjoy exercising. It's just a part of my day. I wouldn't miss it just because I wouldn't want to. I enjoy eating healthy. I really do. I like. Do I enjoy.

Quite what I have to do for competition? Not exactly. I would like some flavor in my food, but in general, I enjoy it. And I like playing around in the kitchen and coming up with healthier ways to even make desserts and things like that. I enjoy myself when I want it. I do. If I want to have a glass of wine, I go have a glass of wine. If I want to have a dessert, I have a dessert. But I do it in moderation and I don't do it every day. So I do tend to stick, like, in a peak performance. But again, it's my job to be that way. But I'd be that way. It's a lifestyle I enjoy.

What would you do if you weren't doing this?

Is that your question or something else?

It's my question.

I would be doing something physically active. I mean, I was a dancer. I was a dance major. My goal was to dance professionally. I injured myself, so that wasn't going to be an option. I'd probably still be training, like, one on one. I love. It's not that I didn't love my job as a personal trainer.

I did.

I absolutely love working with people and helping people and being one on one. There are days where I miss it. That's also part of the fun of being in the gym. I still see all my old clients. I pass them off to other trainers now, but I still get to check in on them and be like, how's it going? So I would probably still be doing that. I am not. I can't sit at a desk. It's just not anything.

I can't see that either.

Could you see me?

I'd be like, no, no, no. There's no way. There's no way. I mean, you would.

You would.

You'd be doing something physically active for whatever reason. I see you doing like some sort of, like, I don't know, like, you remember the show, like, the Gladiators?

Like, you would be like.

Star flying across in my gladiator.

You would be like one of the gladiators or maybe an actor or actress.

I did that for a little while.

Yeah, I could see that. Yeah.

I like being me.

Let's see. Question from Maggie. So Maggie injured herself okay. And she gained 10 pounds. She has a fractured ankle, so she can't really do a whole lot of running and jumping. Like, what else could she do? Or like, are the modifications of 21 day fix enough for her to still get a good workout?

Yes. So first of all, I mean, I guess that would depend on if she's still in a cast or if she was in a cast or an air boot or exactly how, like where she's at in her healing process. You can still do it. First of all, your nutrition is going to be key. So being on point with using the containers, that's going to help a ton.

I come from a personal training background and I'll be the first person to tell you guys, it ain't about the workouts, it's about your nutrition. How many times have you been working out, working out, working out, and you don't lose any weight? It's because something's off with the, the nutrition. Nutrition is literally like 85% of it. ABS are made in the kitchen. So yes, the workouts are important. Of course you want to be active, but the nutrition is going to be key for you right now. If you're injured, yes, you can absolutely do the modifications. Again that you need clearance from your doctor because I'm not sure where you're at in the healing process of everything. But you don't have to necessarily run or jump to be working.

Obviously the leg day would be a harder day for you and the cardio days are going to be harder. There are definitely things you can modify. You know, the jumping jacks with a toe tap, you can absolutely do upper body. You should be able to do pilates, you can do 10 minute abs. Yoga might be challenging again, just depending on where you're at with the healing process. But you do what you can until you're healed and you focus on the nutrition and you will should still be able to lose weight. Absolutely.

Yeah. Even when I think about like Miss Mary, as soon as you said like the jumping jacks with the toe, like, I just remember her like doing. That's all she did. She never did like the regular jumping jacks.

I don't think she did the regular jumping jacks.

Yeah, she only did the toe taps.

But has literally lost, I think like to date has lost like 72, 73 pounds.

Yeah, she's an amazing lady on fire. Yeah. Man. Colette, I love this whole program. I'm in my third week, which is a little painful. Girlfriend, she says I lost five pounds and an inch off of each body. Part so far, I'm wishing for potato chips. Lol.

Her question is, is spaghetti squash a green or yellow container?

Spaghetti squash should be listed as a green.

I would think a green. It's a vegetable.

It's a vegetable. Okay, so we just had a debate. I'm gonna say green, and I'm gonna double check what your nutrition is.

Every once in a while, they throw me a curve ball, and I was like, oh.

I don't claim to know it all. This is why I work with nutritionists on the program, because I am not a nutritionist. I think it falls under a green.

There was a debate on Facebook yesterday about pumpkin and why is it a green and why is it a purple, depending on what form it's in.

That was one of the questions.

Pumpkin puree, pure pumpkin puree, nothing else added to it is considered a purple pumpkin. If you were to take a pumpkin and chop it up into chunks or whatever that is, a green. No, it doesn't convert from a vegetable to a fruit, from going from chunks to a puree. But what happens is when you puree it, you can fit a lot more in the container. So it's strictly from a calorie point of view. If it's pureed, you don't want it in the green container. It's the bigger container. It's too many calories for that. So if you're chopping up a whole pumpkin, it's a green. If you're pureeing it, it's a purple.

Cool.

There's your answer.

Next question from Becky. This is right up your alley. So will eating the same thing every day affect me or slow me down when losing weight? So she eats the same thing every day?

I guess it depends on what you're eating every day. If you're eating from the top one third of the food list. So literally, like, the first five or six items off of either each list, you're on point. No, I am a creature of habit. I eat, especially right now. I eat the exact same thing every day, and everything's tightening up and shredding out just the way it's supposed to be. But if you're eating the wrong things every single day, then that will slow you down.

I think it's good to mix everything up a little bit for variety's sake. And because, you know, if you're eating asparagus every single day, you're going to get certain vitamins and minerals from asparagus that you're not going to get from a cucumber or from broccoli. Or cauliflower. So same thing. If you're eating an apple every day, switch it up and have a banana in there or grapes. Just because there's different vitamins and minerals that you get from eating different foods. But in terms of weight loss, not really. Again, unless you're eating from the bottom half of the list.

Shouldn't be doing that anyway.

They're there for like a, you know, if you want a waffle every once in a while. But you shouldn't have a waffle every day.

All right, cool.

How good does a waffle sound?

Right? I know, I know. My mouth watered just now.

Dusty, I'm on. I'm on three day refresh. I'm on day two.

Oh, I'm sorry. Talking about waffles over here.

It's totally fine. It's totally fine.

Dusty. Questions from Dusty. Appetite has been very low lately. My struggle is not eating the correct proportion sizes or appropriate foods is in eating the amount that they are supposed to. So, like, they're under eating, under eating. And so if we miss servings, how does this affect their diet or goal?

You're gonna slow your metabolism down even more if you're missing it. So you really don't want to do that. You want to try to get all your servings in. I know there's days where that's hard. Sometimes you're busy, Sometimes the appetite just isn't there. I go through those phases too. It's really weird where like 99% of the year I'm always like, feed me. And then there's like these little spurts where I'm just like, for whatever reason, I'm not hungry. I still. You got to make sure you eat. That's what keeps your metabolism going and eating small portions consistently throughout the day. So if your appetite is low, maybe you don't eat a full red at one time. Maybe you eat half of a red, and then like an hour and a half later you eat the other half of your red container. But you still want to make sure you're getting all your containers in throughout the day. That'll rev up your metabolism, and that should get you feeling a little bit more hungry, a little bit more consistently sweet.

All right, last question.

Okay.

Also. Well, not also. I'm sorry. In the three, three day quick fix plan, if I can get that out there, it says you're supposed to drink a gallon of water. She cannot stand water, so I'm struggling to drink it at all. And are we supposed to be drinking a gallon water with the regular 21 day fixed plan.

So like, so okay. The gallon of water is a.

Fairly. It's not a rough estimate. I mean, you want to be drinking a lot of water, especially on the three day quick fix. You want to drink water no matter what. That's to hydrate your body. It's important. If you're struggling to drink water, check out some of the recipes in the water bar that we have where you can add fruit, you can add different vegetables to kind of flavor your water or something. But that's important. I mean, your body is made up hugely of water. So if you're dehydrated, your cells just are not functioning at optimum levels. That's why it's in there. We want you drinking water as much as possible. It's still important to drink it on the regular 21 day fixed plan as well. You should be drinking half of your body weight in ounces of water. So if you weigh 200 pounds, you'd want to be drinking a minimum of 100 ounces of water a day more if you're exercising. I totally get that. It's hard to get down. I'm technically supposed to be getting down 2 gallons of water a day right now. It's not happening. I don't know. My coach is insane. I love you.

But I'm like, I normally drink 70 ounces of water a day. One gallon is 128 ounces.

That's all.

I can get down a tiny bit. I'm gonna drown in two gallons of water. But. But it is important to drink it. So.

Figure out a way to get it in there.

Gotta get it in there someday. It's important.

It's so important. Important for your body to have it.

Yeah. Here's a tip for me, like, so I was a big soda person, right. What am I talking about? I'm from Chicago. We say pop, right?

Yep. I said pop for a long time too.

Yeah, I know. Until I moved out here. And all of a sudden my thing changed. Anyhow, Soda pop, it was a big thing for me. And so like the water that's kind of like the sparkling water was a good transition into regular water for me.

It is gassy.

It's gassy, right?

It's not really hydrating. Oh, I know nobody likes to hear that. But it doesn't really hydrate you the exact same way.

Never mind that you can still.

It's still better than soda, right?

Right.

Still gonna be better than soda. But eventually try to. You want to work to. Like I said, regular water. Whether you chop up some strawberries and put them in there. Kiwi, cucumber, lemon, oranges, slices, lime, mint. Whatever you got to do sometimes to flavor it up. However you get that in, though, it's still. You want to get it in. It's important.

Cool. That's our time.

Is that our time?

It is.

So the next time I see you.

Will be after Thanksgiving.

It will be after Thanksgiving. It'll be long after competition.

Oh, yeah.

Such a happy camper.

Oh. Should I bring you something? A treat?

Sound like a dog. You want a treat?

No, no, no. I'll surprise you. I'll bring you something.

Okay.

Yeah.

Well, this was fun. I'm excited. It was fun.

We got through a lot of questions.

We got through a lot. We will do a 21 day fix extreme preview at the next live chat. I promise.

December.

December.

Sweet. All right, that's our time.

Happy Thanksgiving, everybody.

Peace out.

Bye. My phone is, like, blowing up over here.

Blowing up. Who blew up? Blowing up?

I don't know.

Stop.