3 July, 2015
21 Day Fix FAQs
How long are the workouts?
Each workout is 30 minutes long, except the Ab Fix, which is 10 minutes
When do I do the Ab Fix?
Whenever you feel that you’re ready!
21 Day Fix: Frequently Asked Questions
Why am I not losing weight on the 21 Day Fix?
A lot of my challengers find that in the first week or so (sometimes the entire first round) they don’t lose weight. In fact, sometimes they step on the scale prematurely and find they may even be up a pound or two. First of all, I tell them to GET AWAY from the scale. Adopt the mindset that your weight doesn’t matter. Short-term fluctuations are so demoralizing. Not only that, weight loss shouldn’t be the main goal. It’s secondary to getting fit, toned, and feeling great. All of which the 21 Day Fix will help you accomplish. A note about weight gain: When you’re new to strength training or changing your fitness routine, your muscles often store water to protect themselves and to aid in recovery. Once you get used to the workouts, some of the water will shed and you’ll drop weight. Stick with the plan and you WILL see results. Read about the 21 Day Fix Modifications you can do if you still aren’t seeing results.
I’m menopausal. Why am I not seeing the results?
With less estrogen, sometimes you see a dip in your metabolism. That’s why strength training and focusing on building muscle mass is so important for women over 40. It will boost your resting metabolic rate. Building muscle mass takes a LONG TIME though. For those that see the biggest drop in weight in the beginning of this program, it’s typically because they had more to lose to begin with and/or their metabolisms are higher. Changing through weight training just takes longer – but it’s SO worth it! Make sure you’re getting enough protein for muscle recovery after workouts.
What if I’m not hungry? Do I have to eat all the containers?
No, you don’t. Sometimes hunger goes in streaks. I tell my challengers that if they aren’t hungry, they shouldn’t eat. It’s OK to roll over your containers to the next day, when hunger may set in. HOWEVER – You can’t hoard your containers and binge on them all at once. That’s not the point. The point is to listen to your body’s cues telling you when you’re hungry and when you’re not, and to fuel it accordingly. If you’re consistently not hungry, consider bumping yourself down to a lower calorie bracket.
What if I’m starving? Can I eat more?
Yes. If you are feeling legitimate hunger you should definitely listen to your body’s cues and feed it. It is really hard to overeat the green containers, so if you need extra food add another green to your daily menu plan. Also, did you have your Shakeology? It is formulated to help minimize cravings. My challengers on Shakeology rarely feel hungry.
Do I have to use Shakeology? Can I use another protein shake?
Shakeology is more than a protein shake. It is packed with superfoods and helps fill in nutritional gaps to curb cravings, provide energy, improve digestion. I make it a requirement in my challenge groups because my challengers who use it have the best results. and as a coach, it’s my job to ensure they get the results they want. Yes, you can use protein powder on the program (count it as a red) but it is not the same thing as Shakeology. Read more about how to save money on Shakeology. And yes, count anything you add to your shakes as part of your daily container count.
The Fix is designed to make portion-control easy, so Beachbody color-coded the containers so you wouldn’t have to count ounces. The exact ounce size of each container is proprietary information.
Can I purchase an extra set of containers?
The 21 Day Fix Containers are now sold separately. You may purchase them here: 21 Day Fix Containers
When do I do the 10 Minute Abs Workout?
The 10-Minute Fix for Abs can be used in place of a workout if you don’t have time for the full 30 minutes; or when you want extra core work. Aim to do it 3 times a week.
Help! What can I eat? I’m bored with my options!
My challengers have shared lots of their 21 Day Fix Meal Plans to help inspire you. I also post Clean Eating Recipes that are 21-Day Fix friendly. Comment below and let me know what types of recipes you’re looking for.
How Do I Count PB2?
Best option: use real peanut butter. The healthy fats are good for you. However, if you do use PB2 count it as a teaspoon (you can add a little bit more).
Can I do 21 Day Fix When Breastfeeding or Pregnant?
Yes, but check with your doctor first. Go up a calorie bracket.
How do I count things like butter, sour cream, mayo?
Sour cream, butter, mayo are technically not allowed in the 21 Day Fix meal plan. They contain too much fat and/or the wrong type of fat. However, you can swap them out for other ingredients without affecting the taste of your recipes too much. Here is a list of clean eating substitutions.
If I can’t have mayo, what do I put on my sandwiches?
Try hummus, avocado or a guacamole spread. Also, you can make your own clean eating Olive Oil Mayo that is 21 Day Fix approved. Count it as a teaspoon.
What if my food isn’t on the “approved” list?
Keep in mind that this is a lifestyle, not a diet. I often get the “Is this food approved?” question. The 21 Day Fix does a great job of teaching you the basics of clean eating, but you also have to live a little. I’m not saying you should cheat a lot with your containers and foods you eat, because if you do you won’t see results, but rather don’t get worked up if you eat something that isn’t on the list or don’t nail the exact container. Part of learning how to live within the parameters of clean eating long-term is a valuable lesson too.
My suggestion is follow your first round of The Fix to a T, then allow a few more other healthy foods back into your eating plan as you begin to see results. Learn more about a prepackaged snack or food that isn’t on the list by scanning it or looking it up on the Fooducate app. If it doesn’t get a B+ rating or above, click over the the “alternatives” tab to see what would be a better choice.
How do I count things that are combined in one dish?
Casseroles, crock pot meals, soups, etc. are often difficult to figure out. However, page 71 in the 21 Day Fix Meal plan, along with some intuition makes it much easier. On that page, dishes such as lasagna, soups, tacos, burritos, tuna noodle casserole are accounted for. Often, it’s just a matter of finding a similar food (for example, to me tuna noodle casserole and chicken casserole would probably be similar enough to count as the same thing) and recording according to what the book says. Intuition comes in when you analyze the ingredients in the dish. What would they count as if counted separately? If your main components are red, yellow, and green, then count off one of each (the serving size is a green container – but don’t check off only the green!). Read more on how to figure out container counts of 21 Day Fix mixed foods
Are protein bars (like Kind or Quest bars) OK?
In general, protein bars have too many sugars and are too highly processed to be 21 Day Fix Approved. It’s always best to make your own with Shakeology. However I LOVE Kind bars (here is acomparison of popular protein bars) and have a couple in my purse in case of hunger emergencies. If you do eat them, I’d count them as the yellow “treat” containers. In your first round of the fix, try to stick to the program as closely as possible.
Can I have flavored yogurt?
No. Again, most have artificial sugars, flavors and additives. Greek yogurt is allowed. It’s high in protein and counts as a red. Add fruit or honey to it for sweetness.
What about unsweetened almond milk?
If you’re just having a little bit in your shake, 4-6 oz., Autumn considers it a freebie since it contains so few calories. More on that here: https://www.youtube.com/watch?v=s5B4dXJdigc
Dried fruits like craisins, raisins, etc. are OK, but they’re considered one of your yellow treats. Fill up an orange and count it as a yellow.
What questions do YOU have about the 21 Day Fix? Ask them in the comments section below and I will respond.