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1 StartHere+Welcome to 21 Day Fix !It s simple fitness, simple eating, and fast results in 21 days. I ve designed these workouts to be quick just 30 minutes each so you can get in, get out, and get on with your ve also made it easier for you to lose weight by giving you the 21 Day Fix Eating Plan along with color-coded portion- control containers. You re going to love 21 Day Fix and 21 Day Fix Real Time. It s a proven program that is designed to help you get amazing results. Ready to get started?WORKOUTSD aily 30-minute workouts for any fitness level, with a modifier for beginners. Total Body Cardio Fix and Cardio Fix help build up your heart rate. Lower Fix, Upper Fix, and Dirty 30 use weights to help build strength.

2 Pilates Fix and Yoga Fix stretch and strengthen your entire body on active recovery 21 Day Fix Eating Plan: This simple, comprehensive guide shows you how to enjoy the foods you love in the right amounts to help you lose weight and get results. Set of 7 Portion-Control Containers: These easy-to-use containers let you eat the foods you want in just the right optimize your results, you can incorporate these nutritional supplements: Shakeology : Helps you build a nutritional foundation for good health and your success with the 21 Day Fix series. Meticulously crafted with proteins, prebiotics, probiotics, digestive enzymes, adaptogens, fiber, antioxidants, vitamins, and minerals, this deliciously powerful shake provides the nutrients you need to help fuel your body.

3 * Beachbody Performance Energize: Pre-workout formula that helps give you more energy and endurance to power through your workouts.* Beachbody Performance Recover: Post-workout formula that helps promote lean muscle growth and speed muscle recovery.*Original: 7 unique workouts you repeat over 21 days. Plus, 6 bonus workouts. Real Time: Workouts shot in real time over 21 days with a new cast and a different workout every day. Plus, 1 bonus workout. New moves increase the intensity of the workouts week to s only 30 minutes a day. You got this!Original Workouts vs Real Time Workouts4 Easy Steps to Get StartedSTEP 1 TAKE YOUR BEFORE PHOTOS AND MEASUREMENTSUse this tracker to record your before and after measurements.

4 Also, be sure to take your after photos once you ve completed the program. To find out how to get the best results when taking your before and after photos, go to 1 DAY 21 CHESTR. ARML. ARMWAISTHIPSR. THIGHL. THIGHTOTAL INCHESWEIGHTMEASUREMENTS TRACKER CHEST R. ARM L. ARM WAIST HIPS R. THIGH L. THIGH CHEST R. ARM L. ARM WAIST HIPS R. THIGH L. THIGHOnce you re ready to share your 21 Day Fix results, enter the Beachbody Challenge contest and you ll not only have the chance to win cash prizes, but we ll also send you a FREE GIFT.** Learn more and enter your results at **While supplies YOUR EATING PLANF irst, calculate your calorie target for weight loss or weight maintenance, then use that number to find the right plan for you:Then go to your 21 Day Fix Eating Plan to get the information you need to help reach your goals with the right nutrition and the right portions so you can lose weight while still enjoying your to lose weight fast before an event?

5 Check out Autumn s secret weapon 3 Day Quick Fix. Try it during the last 3 days of 21 Day Fix for mind-blowing results!Calorie Target Range1, 2 0 0 1, 49 9calories1, 5 0 0 1, 79 9 calories1, 8 0 0 2,0 9 9 calories2,100 2,299 calories2,300 2,499 calories2,500 2,800 caloriesContainer PlanPLAN APLAN BPLAN CPLAN DPLAN EPLAN FYOUR NUMBER OF CONTAINERS PER DAY Veggies445678 Fruits233455 Proteins445667 Carbs234455 Healthy Fats111111 Seeds & Dressings111111 Oils & Nut Butters345678 Next, find the 21 Day Fix Container Plan that corresponds with your calorie target. So, for example, if your calorie target is 1,300, you ll use Plan a deeper dive with this expanded program that shows you how to create healthy, satisfying meals, swap out processed foods, and more.

6 You ll get delicious new recipes and healthy hacks to help you overcome obstacles and lose the weight. You can purchase ultimate Portion Fix on }STEP 2x 11 =WEIGHT (LBS.)CALORIC BASELINE+ 400 =CALORIC BASELINEMAINTENANCE CALORIES 750 =MAINTENANCE CALORIESCALORIE TARGETOne set of light and heavy weights(these are suggested weights): Women: Light set of 3 5 pounds and heavier set of 8 10 pounds Men: Light set of 8 10 pounds and heavier set of 15 20 poundsBeachbody Core Comfort MatYoga MatAdditional set of Portion-Control Containers OPTIONAL21 Day Fix Real Time Resistance Loops (highly recommended in weeks 2 3): Yellow loop (light resistance) Green loop (medium resistance) Blue loop (heavy resistance)21 Day Fix (original workouts) if you re using B-LINES Resistance Bands instead of weights.

7 Pink band (15 pounds) Magenta band (20 pounds) Red band (30 pounds)You ll find all your essentials on 3 GET YOUR EQUIPMENTYou ll need the following equipment for both the real-time and original workouts. During your workouts, make sure you always have a towel and water 4 FOLLOW YOUR WORKOUTS First, choose which workouts you want to do, then follow the corresponding calendar: 21 Day Fix Real Time or the original 21 Day Fix. Each program s calendar can be found in the program tile under Program Materials on Beachbody On you want to crank up your results, try the Doubles Option. Do the second workout later in the day to help rev up your metabolism and burn more Day Fix Real Time Calendar Challenge yourself with a new 30-minute workout every day and progress week to week with new moves that ramp up the intensity.

8 Twice a week, strengthen your core with a bonus workout: 10-Minute Fix for Day Fix Calendar (Original Workouts)Keep your body moving with effective 30-minute workouts every day of the week. Plus, 6 additional workout options :Bonus: Add 10-Minute Fix for Abs and swap out Cardio Fix for Plyo Fix (not shown on calendar) anytime during the Upgrade: For faster results, swap out Lower Fix for Barre Legs and Pilates Fix for Flat Abs the Fix: After your first round, kick things up by swapping out Cardio Fix for Cardio Core Remix and Dirty 30 for Dirty Dozen, including the doubles even better results, feel free to do as many rounds of the program as you d like before moving on to 21 Day Fix EXTREME or 80 Day Obsession.

9 Tips for Success1. Meal prep for the week. Start by prepping 1 2 meals a week, then progress to cooking staples like chicken or brown rice in batches, so you have easy access to quick, healthy meals during the week. Use the Eating Plan Tally Sheets to keep track of your Looking for recipe inspiration? You ll find hundreds of recipes in our FIXATE Vol. 1 and 2 cookbooks, and on the FIXATE cooking show and Beachbody Maximize your results with powerful supplements. Help fuel your body and get your best results by drinking Shakeology daily and adding Beachbody Performance supplements like Energize pre-workout formula and Recover post-workout formula to your routine on days you work out.* 4. Make self-care a priority.

10 Help your body and mind rest and recover with healthy habits like stretching before and after workouts, using a foam roller on sore muscles, and getting 8 hours of sleep a night. 5. Team up with your Coach. Your free Team Beachbody Coach can help you stay accountable to your goals and provide inspiration and support to help you succeed with 21 Day Fix. Talk to your Coach about joining a Challenge Group.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any purchase FIXATE Vol. 1 and 2 cookbooks, go to