21 day fix is an at home exercise and nutrition plan that can be used for several purposes:

First, it is a great program that can help beginners adjust to working out consistently through short, doable workouts. With modifications given for each exercise, beginners will gradually strengthen their body in the daily 30 minute workouts, helping them achieve their fat loss goals and getting more active without overtraining.

Secondly, the 21 Day Fix is a nutrition plan that teaches you how to eat from the food groups you need to and in the proper portion sizes. This is often the hardest thing for people to learn. Not only will you learn how to eat a variety of healthy foods in the right quantities, you will see how you can lose weight and have the occasional treat. You’ll also learn how to eat for maintenance so you can keep the weight off.

The 21 Day Fix was created by Autumn Calabrese, a national bikini competitor, certified personal trainer, and single working mom of one. She’s one of Beachbody’s top coaches whose produced numerous other top-selling products.

Your 21 Day Fix base kit contains:

•  Dishwasher safe Shakeology protein shaker cup;
• 7 color-coded containers that are the base of your portion controlled nutrition plan. These containers are BPA-free plastic, microwavable and dishwasher safe;
• 21 Day Fix Start Here guide – this short guide tells you exactly where to begin and shows you how to record your before and after measurements.
• 3 Day Fix – Autumn’s secret weapon for looking great in a bikini; it’s a one day meal plan that you repeat for three days to lose a little weight quickly.
• Three DVDs with a total of 9 workouts.
• 21 Day Fix Eating Plan – this easy to read 84 page booklet contains everything you need to know for your nutrition.

You will need a few basic pieces of gym equipment. These pieces will be simple and convenient to transport and store. If you do not have these items already, they are also easy to find.

You will need:

• a light set of dumbbells,
• a heavier set of dumbbells,
• a resistance band,
• a yoga mat.

It is suggested that women use a pair of 3 to 5 pound dumbbells for their light set and men lift with a pair weighing 8 to 10 pounds. For the heavier set, women should have a pair of 8 to 10 pound dumbbells and men should use ones that weigh 15 to 20 pound. These are suggested weights only. You can also choose not to use them if you’re a beginner.

If you don’t have access to dumbbells, you have the option of using a resistance band. There is  someone  working along with the rest of the group, demonstrating each of the moves.

A yoga mat is nice to have for extra padding when you’re doing floor exercises such as crunches and kneeling push ups. It gives you additional stability, and keeps your feet from sliding when you’re doing the yoga workout.

The program has been designed so that you will workout 7 days a week for 21 days.

The first two weeks, you will stick to the once a day workouts. Keep in mind that you will not be doing cardio or weight lifting every single day. You can also choose to do the 10 minute Fix for Abs routine on those days when you absolutely don’t have time for a half hour workout.

We strongly suggest sticking to the workout calendar provided, as it has carefully balanced the more intense cardio workouts with the weight lifting ones and the more restorative pilates and yoga routines.

You will find all the information you need for the 21 Day Eating Plan in a small, easy to read, 85 page booklet. The book contains everything you need to make your three week introduction to portion control a success.

First of all, let’s talk about what the 21 Day Fix eating plan isn’t and compare it to what it is. It does not involve calorie counting, but it does use general caloric estimations. You should end up eating in a caloric deficit, which is where the majority of your fat loss will occur.

It does not involve weighing your food, but it does ask you use the containers provided so you can learn how to eyeball what an appropriate serving size looks like.

This is not a plan you should follow for the rest of your life, however it is a great place to start. You should not remain in a caloric deficit for an extended period of time. It is good to take short breaks due to the physical and psychological benefits. However, the nutrition plan will show you how to add in extra containers, after the 21 Days, so you will be eating at a more manageable maintenance level.

The 21 Day Fix does not come with strict meal plans. Instead, you will learn how to create your own healthy ones based on the amount of containers you are allotted each day.

That means you can use your containers and combine them to make delicious and healthy salads, stir-fries, omelettes, smoothies, and more. Recipes for snack bars and cookies are also included. You’ll find tips on how to flavor your water, and the best options to add flavor and sweetening to your hot tea and coffee. There are 3 recipes for seasoning mixes that will add variety to your proteins, vegetables, quinoa, lentils, and rice.

Also included, is a basic eating plan that will help you get an idea of how your meals could look like throughout a typical day. From there, you have the freedom to use your creativity to come up with a meal plan that works for your tastes and budget.

Beachbody is a well known provider of home workout programs. Hundreds of thousands of people have trusted their programs to give them life changing body transformations and better health.

And they work! Many Beachbody customers become Beachbody coaches because they absolutely love the programs, the products, and the results.

Looking beyond the scale losses and smaller sizes, these are the three most common phrases you’ll hear from people who have completed the full 21 Day Fix:

– I feel amazing!

– Anyone can do the half hour workouts.

– Using the containers made eating right so much easier!

– I could still eat my favorite foods, just less of them.

Men and women, young moms and grandpas, have all used the 21 Day Fix to kickstart their fitness journeys and improve their eating habits.

Carl Daikeler, the CEO of Beachbody, lost 12 pounds in 21 days using the 21 Day Fix and underwent a visible transformation. And thousands of others have posted stunning before and after pictures that give credit to Autumn Calabrese’s 21 Day Fix. People like the short, simplified program, Autumn’s teaching style, and they love the way they look and feel after completing one or more rounds of the 21 Day Fix.

Autumn Calabrese is a celebrity trainer. She has achieved celebrity status from her fun yet effective workouts on Beachbody. She is also a bikini competitor and has created a recipe book called “Fixate” which includes recipes that coincide with the coloured containers.

She has appeared on Dr. Oz, the Queen Latifah Show, the Hallmark Channel, Home and Family show, Muscle & Fitness magazine, Shape, Ok! USA, KTLA 5, and websites such as Brooke Burke’s Modern Mom and PopSugar.

The 21 Day Fix is a very popular workout program. And Beachbody owes it some love. It was their top selling product in 2015 and 2016. When you look Beachbody’s On Demand service, it has been the top viewed workout series for the past two years.

Other reviews give it a good overall evaluation. What other people like about it are the focus on eating whole foods and not calorie counting; they like the workouts and the fact that they are 30 minutes long. They also say it was a good way to start or get back into exercising regularly.

Many people have lost weight doing the 3 week program. These people tended to be overweight and sedentary before starting, so exercising seven days a week for 3 weeks and watching their portion sizes created some very dramatic transformations.

Those users that did not achieve drastic results were people that already worked out fairly regularly, ate a relatively balanced diet of whole foods, and didn’t have a lot of weight to lose.

To give you an idea how popular the 21 Day Fix is, take a look at their following on social media. It has over 581,000 followers on Facebook and over 407,000 on Instagram. Autumn Calabrese has 581, 000 followers – and counting – on Facebook and nearly 508, 000 on Instagram.

If you’re new to working out and you’re wondering if the 21 Day Fix is right for you, let’s take a closer look at the 30 minute workouts you can expect to do in this top-rated program from Beachbody.

One of the best parts about it is that there is always a person in the workout videos demonstrating how to turn the intensity down on every single exercise. This is your easier modifier and she works out alongside Autumn and several other people who range in their fitness levels and abilities as well.

Autumn does a great job of giving you exercise cues to keep your form safe and clean. She not only shows you how each exercise should look, but also how the exercise should not look. As she makes her way around the room, after the work interval has started, she focuses in on one person telling them what they are doing right and offering them a small tweak to improve their posture or positioning.

Another thing you’ll like about the 21 Day Fix is that you have choices when it comes to the sound on the workout videos. You can choose to workout with or without music. You can also choose whether or not you want subtitles, something which might be useful if you need to keep the sound down while you exercise.

There are no phases in the 21 Day Fix. Everyone uses the same workouts. You can choose to use the modifications, do the exercises as is, or increase the challenge.

Aside from the yoga, pilates, and ab workouts, you’ll begin each workout with the same three minute warm up. From there, you’ll be guided through a series of timed work intervals, some with and others without weights. You’ll have time to catch your breath between work periods and you usually repeat two exercises in a superset format for 4 rounds.

Your first workout is Total Body Cardio Fix. Don’t be scared and think this is a full half hour of cardio. You’ll be doing a full body resistance training routine so you’ll need weights or a resistance band and a mat.

You’ll begin by doing one full minute of a resistance exercise followed by 20 seconds of rest. The exercises are mainly bodyweight movements, weights optional, with some resistance exercises as well. You’ll finish off with ab work in round 4, followed by a cool down and stretch.

Workout #2 is called Upper Fix, and as the name implies, you’ll be working your back, chest, core, shoulders, and arms with your dumbbells. You’ll need dumbbells – or a resistance band – for this workout. Again, you’ll be working through longer timed work intervals with shorter rest intervals.

Lower Fix is Workout #3 and challenges your lower body. You’ll need two pairs of different weighted dumbbells, however you will be able to do this workout without weights and still challenge your legs.

Day 4 and workout #4 will come with a change of pace. You’ll be doing the Pilates Fix workout. You’ll need a mat since you’ll do the majority of this workout on the floor. Even if you’re new to Pilates, you will be able to do this workout. Autumn walks you through the exercises step by step. The focus in pilates is on your breath and the goal is to strengthen and lengthen your muscles, especially your core and abs.

Next comes Cardio Fix. You won’t need any equipment for this workout. But you will need some water, a towel, a good pair of shoes, and enough room to move two big steps to each side. Once again, Autumn uses timed work and rest intervals in superset format. You’ll be performing various bodyweight and calisthenic movements that will get your heart rate up and challenge your muscles. At the end, you’ll perform a 3 minute cool down and stretch.

The Dirty 30 workout is your sixth workout of the week. You’ll need two sets of dumbbells or a resistance band. This workout will give you a full body strength workout.

You’ll end your week with Yoga Fix. This workout will bring down the intensity and you’ll be getting in some stretching while also working on balance. You don’t need to have done any yoga to do this routine. Autumn guides your through the movements and you’ll end it feeling relaxed and ready to start the week again with the Total Body Cardio Fix!

In addition to the seven workouts, you also get a 10 minute workout called Fix for Abs. It includes a variety of crunches. Be aware that it is not safe for everyone. Those with back problems or have recently had a baby should not be crunching their abdominals for ten minutes at a time. The 10 minute Fix for Abs is meant to be used in addition to your daily 30 minute workout or as an alternative if you don’t have time.

The bonus workout, Plyo Fix, gives you an intense, high interval, high impact 30 minute workout with no equipment. This workout includes lots of jumping and is not safe for everyone.

The 21 Day Fix is a great program for those new to exercise who are looking for a simplified way to get started with regular exercise and eating a healthier diet.

We like it because it is a short program that focuses on building healthier habits. Autumn Calabrese is a knowledgeable trainer, and her positive attitude will help encourage you in each and every workout.

We like the fact that Autumn seeks to educate people. Not only does she create an eating plan that people can take control of, but she offers them a way to make it work for the long term. The way Autumn has used the containers to take the focus off of calorie counting and more about properly feeding your body is a great way to learn to eat better.

We especially like the workouts. Just 30 minutes of movement each day can get you amazing results, as is displayed by many people on the internet. The inclusion of yoga and pilates into the 7 day workout week is a great way for people to get a chance to experience other forms of exercise they might not otherwise try.

What we don’t like about the 21 Day Fix first and foremost is the name. There is nothing about your body that you can truly “fix” in only 3 weeks. The name “21 Day Fix” is misleading, and it may leave some people frustrated when they can’t lose 20 pounds in 3 weeks.

However, if you do your homework before doing the 21 Day Fix, you’ll see that numerous users have gone through the 3 week program many times. Whether these 21 day sessions should be back to back is not indicated in the handbook, but should you choose to repeat the program, we suggest taking a day or two off from working out and container eating, just for some mental and physical recovery time.

Autumn Calabrese’s 21 Day Fix is a good program for the average, overall healthy person, that is looking to start exercising, eat healthier, and lose weight. It can also be used for someone that needs to revisit what portion sizes look like or someone who needs to ease off of more extreme workouts.

So if you’ve wondered if the 21 Day Fix is a good program for you,  it might be. If you need to lose weight and get moving, you’ll find the 21 Day Fix is a good option to kickstart your healthier lifestyle as long as you can follow the program rigor.