21 Day Fix Video Guide

Pre-Day #1: Welcome to the Body Electric Vide0-Based Guide for the 21 Day Fix/Fix Extreme!

Welcome to our video-based guide! We’re glad you’re here. Over the course of the next 21 days, you’re going to experience what it’s like to feel better, and that’s the bottom line. So often, our society pitches us diets and things that help us to “lose weight,” never minding how we actually feel. Most people have no idea how good their body is designed to feel, and several of our Body Electric clients say just that. For them, it was the Fix that helped them to see how energized, lean, toned, and happy you can feel while participating in a Challenge group.

The 21 Day Fix/21 Day Fix Extreme is the most well-rounded program in that it offers not only amazing, 30-minute workouts to help sculpt your body, but it also provides you with portion-control containers (predetermined to help you gauge adequate macros), a meal guide, and Shakeology, a daily dose of dense nutrition.

Our Team has taken it upon ourselves to go the extra mile to make sure you have an amazing, easygoing experience while you move through the program. We’ve included documents such as grocery lists and meal ideas, along with videos from some of our Team leaders, to help guide you through the best experience possible.

The bottom line is, we believe in you. We also believe in the 21 Day Fix. We know that after these 21 days, you will, too.

Welcome to it.

Pre-Day #2: Unboxing Your Fix

You’ve received your Challenge Pack in the mail, so now what? Check out Autumn’s video to help you know what exactly is contained in that box, and how to move forward!

Pre-Day #3: Meal Prepping 101

We want you to be 100% prepared come the first day of the 21 Day Fix. Resident meal prepping guru Abby Rom guides you through the importance of preparing in advance, as well as what you’ll need to know to be ready on Day 1.
Note: You WILL need to hit the grocery with a list (see below) and you will need to allow an hour or so post-grocery trip to wash and slice vegetables and fruits. Get ready to fill a grocery cart full of colorful whole foods!

(Check the next section for associated files).

Pre-Day #4: Associated Files

Download and print the following files for quick and easy reference!

21 Day Fix Containers

21 Day Fix Extreme Food

Grocery Shopping List

Week 1 Plan

Day #1: Shakeology

The bottom line is this: Shakeology will be the #1 key to your success with this (or any) program. Why? Because it’s a daily dose of dense nutrition, meaning that, rather than depriving your body of calories and filling the void with artificial sweeteners and appetite suppressants, it’s giving your body what it needs. Over 70 whole foods exist in Shakeology, 30 of which are superfoods, meaning they carry extra nutrient value for the benefit of your body.

Shakeology helps to:

* lose/maintain weight

* curb cravings naturally

* gain natural energy

* increase regularity

Drinking it every day, without fail, will produce not only amazing results in your waistline, but amazing results insofar as how you feel. Get ready to fall in love with a shake unlike all the others. Cheers to your health!

Day #2: Family Meal Plans

The bottom line is this: Breakfast, lunch, and snacks are easy to determine, even on the go with kids in tow. But what about dinner? What about when you have to plan for 3 or 4 people, and they could care less about your containers? We’ve made it easy for you by including both our favorite breakfast and dinner recipes via video (see below), but we also wanted to include some recipes here as well:

Chicken Enchiladas

1 red, 1 yellow, 1 blue

• 4 cups fresh spinach
• 1 Tbsp. extra virgin olive oil
• 1 tsp. minced garlic
• 2 C. shredded chicken
• ¼ cup thinly sliced scallions
• 1 4-ounce can diced green chile peppers (undrained)
• 1½ C. Greek yogurt
• 2 tablespoons brown rice flour
• 1 teaspoon ground cumin
• ½ teaspoon sea salt
• 1 tsp. lime juice
• ½ cup skim milk
• 6 7-inch whole wheat flour tortillas
• Tomatoes, diced
• 1 cup shredded reduced fat cheddar or Monterey Jack cheese

1. Preheat oven to 350 degrees.
2. In a skillet, heat olive oil with garlic over medium heat. Wilt torn spinach leaves (about 3-4 minutes).
3. Remove from heat, stir in chicken, scallions and chiles.
4. Meanwhile, prepare sauce of yogurt, flour, cumin, lime juice, salt and milk.
5. Pour half of the sauce into the filling mix.
6. Fill six whole wheat tortillas with filling mix and roll, placing seam side down in a baking pan.
7. Top with remaining sauce and sprinkle with cheese.
8. Bake for 15-20 minutes until cheese is melted and browned.
9. Top with tomatoes.

Turkey Lettuce Wraps

1 red, 1 green

• 1-1/2 lbs raw 93% lean ground turkey breast
• 1 tsp each garlic powder, cumin, chili powder, and paprika
• 1/2 tsp each sea salt and dried oregano
• 1/2 medium onion, finely chopped
• 1/2 green bell pepper, finely chopped
• 3/4 cup water
• 3/4 cup tomato sauce, no sugar added
• 6 large lettuce leaves, washed and dried
• 1 medium tomato, chopped
• 1/2 cup chopped fresh cilantro (optional)

1. Heat large nonstick skillet over medium heat. Add turkey; cook, stirring frequently, for 5 minutes, or until no longer pink.
2. Add garlic powder, cumin, chili powder, paprika, salt, and oregano; mix well.
3. Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
4. Add water and tomato sauce. Bring to a boil. Reduce heat to low; cook, covered, for 10-12 minutes.
5. Top each lettuce leaf evenly with turkey mixture, tomato, and cilantro.

Pork Carnitas

1 red, 2 yellow, 1 green, 1 blue

• 1 pork loin
• 1 cup water
• ¼ cup white vinegar
• 1 tsp honey
• 1 tsp lime juice
• 1-3 tsp ground chipotle pepper (depends on how spicy you want it)
• 1-3 tsp Cholula Mexican hot sauce (again depends on heat preference)
• 2 tbsp garlic powder
• 2 tbsp onion powder
• Whole wheat tortillas
• Shredded cheese (cheddar, cheddar jack, or Mexican blend)

Homemade Pico 

• 1 large tomato, diced
• ½ sweet or red onion, diced
• 1 fresh jalapeno, seeded and finely chopped
• Handful cilantro leaves, chopped
• Black pepper
• 1 tsp cayenne
• Juice of 1 lime
• 1 tsp ground cumin
• 2 tsp garlic powder

1. Combine all pico ingredients in a mixing bowl and stir well. Refrigerate for at least 1 hour prior to serving.
2. Combine all pork ingredients (expect cheese and tortillas) in a crock-pot. Cook on low for 7-8 hours (or high for 3-4 hours), or until meat shreds apart easily
3. Build your quesadilla:
4. Spread Cholula hot sauce on WW tortilla
5. Add 1 red container of pork
6. Add ½ green container of pico
7. Add 1 blue container of cheese
8. Top with additional WW tortilla
9. Cook quesadilla on both sides either in skillet or on a pizza pan or cookie sheet in oven broiler, set on high (my preferred way to cook quesadillas- perfectly crispy!)
10. Serve with ½ green container of additional pico for dipping. You may also use plain nonfat greek yogurt as a replacement to sour cream if you like (just add another red serving to your portion tally).

Day #3: Water Intake

It is absolutely crucial to consume enough water on a daily basis to keep the body hydrated and keep your focus clear. Most of the time, when someone feels hungry, they’re actually thirsty. Make a plan for staying hydrated! Purchase a 20 or 30 oz. water bottle to carry with you throughout the day.

How much water do you need? You should consume at least HALF of your body weight, in ounces, per day. Consider adding 16-24 oz. during your workout (on top of that daily total).

Stay on top of your water consumption. Drink up, first thing in the morning, when your feet hit the floor. That way, you’re ahead of the game heading into each day!

Day #4: Container Equivalents

Let’s take a look at your container equivalents:

1. Green Container = 1 cup of veggies
Because veggies are a great source of nutrients, you will find that a large portion of your meal will consist of healthy vegetables.

2. Purple Container = 1 cup of fruit
Fruits are also popular in the 21 day fix program, and your meals will be composed of a healthy number of purple containers.

3. Red Container = 3/4 cup of protein
Proteins are a vital part of your diet, and help build lean muscle. That is why the number of red containers usually equals to the number of green containers.

4. Yellow Container = 1/2 cup of carbs/starches
The yellow containers consist of carbs, which provide you with energy throughout your day.

5. Blue Container = 1/3 cup of healthy fats
The blue container is composed of healthy fats, such as nuts, cheese, coconut and avocado. Regardless of your current weight and target calories, you will only be permitted to eat 1 blue container a day.

6. Two Orange Containers = 2 tablespoons of seeds, dressings, and oils
The orange containers are the smallest, and contain the seeds, dressings, and oils used to spice up your meal.

7. Teaspoons
Teaspoons refer to oils and butters needed to cook your food.

Always remember that everyone’s daily container intake varies dependent on overall calorie intake. ALWAYS complete the caloric intake profile in your Fix guide book to ensure you’re taking in the right combination of containers.

Day #5: Yes, You Need to Do the Yoga.

Very few people love yoga. Which is precisely why it’s so needed.

Most people stick to the workouts they enjoy doing, which is exactly why they often find themselves at a plateau. The bottom line is this: Your body needs a good balance of strength training, endurance training (cardio conditioning), and flexibility. Without yoga, folks often find themselves injured. Why? Because they’ve strengthened, and therefore shortened, a muscle. Yoga helps to elongate the muscle and bring your body into balance.

Not to mention, it’s good for the mind. Slowing down is a good way to balance out the high intensity workouts you’ve been doing.

Give yoga a chance. In fact, stick to it through the course of your 21 days. You won’t regret it.

Day #6: Congrats on Completing Week 1!

Congratulations on rocking your first week of the 21 Day Fix/21 Day Fix Extreme! We here at Body Electric are extremely proud of you.

Now you know what to expect. You know what the workouts entail, you’ve likely gotten used to the containers, and you’re ready to make this more routine. Don’t forget: meal planning ahead of the week is KEY, as is allotting time to exercise each day. You’ve got this under control. You’ve crushed week 1, now on to week 2!

Day #7: Let’s Focus on Week #2

Listen to Abby to get fired up for Week 2 of the Fix!

Day #8: What are Superfoods?

What’s all this talk about superfoods? What does that word even mean?

Superfoods are simply a higher class of foods that contain powerful, dense nutrients that help your body in multiple, various ways. Shakeology is comprised of over 30 superfoods to help your body fight disease, stay healthy, and feel good. Check out Katie’s video for more information!

Day #9: Breakfast: How to Make Egg Muffins

Mmmmmmm, Egg Muffins.

No, we didn’t say Egg McMuffins… Egg Muffins. Easy to make, especially on Sunday meal prep day, and grab for a quick heat in the morning! Heather covers it all via video.

In case you’d like the hard information, here you go!

• 6 eggs
• 3 green containers of veggies (such as onions, garlic, bell peppers, fresh spinach)

1. Spray 12-slot muffin tin.
2. Beat 6 eggs in large bowl.
3. Sauté vegetables until onions caramelize. If using fresh spinach, add at end of cooking time and allow to wilt momentarily.
4. Mix the vegetables into beaten eggs.
5. If using additional spices or cheese, add to mixture.
6. Portion equally into muffin tin.
7. Bake at 350° for 12 – 15 minutes.
8. Allow to cool and remove from pan.
9. Enjoy!

Day #10: Mason Jar Salads

2 greens, 1 orange, and 1 purple

Wish you could pre-make salads for easy, on-the-go needs? Now you can. Simply fill some Mason jars with the ingredients below, refrigerate, and rock your day!

• about 1/6 red = cottage cheese (Tip: measure this with an orange because it is easier than dumping from a red.)
• about 1/6 purple = salsa (Tip: measure this with an orange because it is easier than dumping from a purple.)
• 1/2 green = 5ish carrots
• 1/2 green = 10ish cherry tomatoes or zucchini
• 5/6 red = cooked chicken
• 1 orange = sunflower seeds or pepitas
• 1 green = spinach (or other greens)

Day #11: Dinner: Cauliflower Crust Pizza

Think it won’t taste like real pizza crust? WRONG! This cauliflower pizza crust is simply delicious. Perfect for a family meal!

Day #12: Favorite Fix-Approved Snacks

How about those times of the day when you feel a bit hungry? Try some of Dawn’s favorite Fix-approved snacks.

NEVER go anywhere unequipped. Consider carrying 100 calorie packs of almonds (1 orange), string cheese, or an apple wherever you go, just to have on hand for hunger situations.

Day #13: Congrats on Completing Week 2!

Congratulations on rocking Week 2! You know what this means? It means you’re another step closer to making these new habits a lifestyle change. You’re likely improving in your workouts, which means it’s time to up your game, and finish strong.

WE BELIEVE IN YOU.

Day #14: Finishing Strong

NOW is when your effort truly matters. Will you let up on the gas, or will you finish strong? You’ve done so much thus far to ensure success with this program, why would you quit? Quitting is not an option! In this last week, we challenge you to do your best and forget the rest.

Day #15: Moving Forward with Shakeology

How will you incorporate Shakeology into your daily nutrition moving forward? Jenny covers how and why this should be something to consider now, as a way to incorporate your newfound healthy lifestyle into day-to-day life.

Check out our Budgeting Tools here.

Day #16: What are Macros?

When people talk about “macros”, what do they mean?

The word is simply short for “macronutrients,” which break down into 3 necessary categories for body function:

Proteins

Fats

Carbohydrates

Truly, your body needs all 3 macros in order to survive at optimal health. Despite what societal diets and fads might deem important, such as low-fat or low-carb diets, the truth is that your body needs healthy fats and fruits and vegetables to perform. Now that you’ve become a Fix expert, you’re likely seeing the value in that simple statement simply through how you feel.

Day #17: Can You Dig Deeper?

We know you can. We know you can dig deeper in these final days of the Fix.

NOW is when you up your game.

NOW is when you decide to come off the knees to try a full push-up.

NOW is when you up your weights, even if it means fewer reps.

NOW is when you stay up-to-par on your hydration and your containers.

We want the best results for you, but the best results mean the best effort on your part. Can you dig deeper?

Day #18: Countdown to Competition

Likely, if you’re a Fix Extremer, you’ve seen the Countdown to Competition plan included with your package. What exactly is this? Should you do it? Katie Kelly has done it, and she’s here to tell us what it entails and whether or not YOU should consider tackling it in your next round!

Day #19: It’s a Lifestyle, not a Diet

Do we sound like a broken record yet? This change your making is just that… a change. A lifestyle change.

Not a fad.

Not a diet.

Not a temporary fix.

This is a lifetime fix. A way to stay healthier and live longer. A way to stay in control of your well-being, and in charge of the way you feel. You’ve come too far to not continue this lifestyle. Does this mean you’re never allowed a cupcake? Of course not. But it does mean that you, yes you, are making strides toward a healthy future. One your children will follow, your friends will envy, and your body will thank you for.

Day #20: Congrats on Completing the 21 Day Fix/Fix Extreme!

Wow.

21 days of pure commitment, dedication, and focus, and YOU DID IT!

Our Body Electric Team is so very proud of you and your effort, and we hope you’ve enjoyed every second of it. If you haven’t already, please reach out to your Coach, or to your accountability group, and share your results! We’d love to hear them, and we’d love to hear your feedback on the program.

Regardless of your next steps, whether it’s another round of the Fix or another program entirely, we wish you the best, and look forward to continuing to work with you.

Day #21: Let’s Pay it Forward.

What does it mean to be a Coach and pay this opportunity forward? To help others go through what you just experienced? Turns out, it’s easy, and costs you nothing to do, but could reward you with an amazing income and the opportunity to truly change lives.

We.

Are.

Body Electric.

Thanks for participating, and keep rocking, my friend!