21 Day Fix – Challenge Group Guides (2024)

Note: There are two separate program tiles on Beachbody On Demand—one for 21 Day Fix original and one for 21 Day Fix Real Time—with corresponding calendars and materials listed under the Program Materials tab for each. For those who purchased Ultimate Portion Fix, the Real Time calendars are under the Resources tab.

Welcome, everyone! Throughout our journey, I’ll be posting healthy eating and fitness tips, success stories, inspirational thoughts and quotes, recipes, and more. But this group isn’t just for me to post stuff—it’s for you to ask questions, get answers, and connect with each other.

Here’s a list of questions to introduce yourselves to one another. Paste your answers in the “comment” section!

1. Where do you live?
2. What’s your occupation?
3. Name one part of your body you’d like to work on the most.
4. What do you usually have for breakfast?
5. Which Beachbody Performance supplement(s) are you taking and why?
6. Why did you decide to join this challenge?

If you want a peek at what you can expect from the Real Time workouts, head over to Beachbody On Demand and try the sample workout created for you by Autumn. You can also start exploring the 21 Day Fix program materials.

Let’s talk a bit more about the workouts:

• 30-minute workouts each day for 21 days.
• In the 21 Day Fix original, you get 7 original workouts plus 6 BONUS workouts. With 21 Day Fix Real Time, you get 21 workouts shot in real time plus 1 BONUS ab routine.
• In Week 3, there are optional “doubles” workouts. If you’re up for it, you can do a second workout at a different time of day to help rev your metabolism, burn more calories, and bring you closer to reaching your goal.
• New to fitness or haven’t worked out in awhile? Don’t worry—there are modifiers for the moves if you need to take it down a notch.

Nutrition is going to be a big part of this program.
I can’t stress this enough—don’t forget about nutrition! Reaching your goals means fueling your workouts with the right foods, so you get the energy you need without feeling deprived. You’ll get a simple, comprehensive Eating Plan along with your portion-control containers to help you get in control of your meals. I want you to eat what you want, in just the right portions, so you can lose weight and still enjoy the foods you love.

Think you’ll run out of meal ideas? Think again. There are hundreds of Fix-approved recipes to choose from on the Beachbody On Demand blog, FIXATE Cooking Show, and FIXATE Cookbook Volumes 1 and 2.

Plus, when you add Shakeology and Beachbody Performance to your daily checklist, it makes it easier to help give your body the nutrition it needs for the best results possible.* It all begins with Shakeology—a delicious blend of powerful superfood ingredients you don’t always get in the average diet. Like proteins, digestive enzymes, prebiotics, probiotics, adaptogens, fiber, antioxidants, vitamins, and minerals. There are even plant-based options.

On workout days, you’ll take Beachbody Performance to help fuel your workouts, hydrate, and speed muscle recovery, to help you give your all every single time.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Here’s a welcome message from Autumn to give you more of an idea of what the next 21 days are going to look like:

I’ve found that prepping my meals in advance helps me stay on-track during the week. The FIXATE video “Meal Prep So You’re Prepped – Five Days of Food” on Beachbody On Demand walks you through how you can quickly and effectively prep your weekly meals.

Meal prepping is even easier when I take Shakeology with me on-the-go. Here are 8 Shakeology recipes to get you started (all you need is 5 ingredients for each!)

[Link image to https://www.beachbodyondemand.com/blog/shakeology-recipes-5-ingredients]

There are tons of great resources available to help you succeed with 21 Day Fix. Here are my favorites:

• Quick-Start Container Chart helps you determine how many containers you need to eat fulfill your caloric needs.
• 21 Day Fix grocery list saves you time at the grocery store and helps you avoid bad food choices:https://tbbcoa.ch/22eb7Eq
• Have you downloaded the Beachbody app? This is also a great tool for tracking your workouts and containers on-the-go Beachbody Nutrition+ app

What you eat accounts for 80% of your results, so it’s essential to stick with your 21 Day Fix Eating Plan.

After reviewing your Eating Plan, spend some time today throwing out all the unhealthy food and beverages from your refrigerator and pantry. The truth is, if the “treat” isn’t around when your cravings hit, you CAN’T eat it. And chances are your urges will pass long before you drive all the way to the store. What foods will you throw away today? If you need additional inspiration, check out the “Pantry Raid” video on the FIXATE channel for how to make your kitchen “temptation-proof.”

If you absolutely need to satisfy your sweet tooth, you have some options. You can grab a BEACHBAR—with 10g of protein and just 150 calories, it’s a great choice to help you meet your nutritional goals. Or you can drink a delicious glass of Shakeology—it’s been shown to help curb cravings and it’s a great alternative to the sugary stuff you might normally go for.* Try this Peach Cobbler Shakeology recipe.

BONUS: On workout days, your Beachbody Performance supplements don’t count toward your containers. Yes, you read that right! When used as intended after workouts, Beachbody Performance is targeted nutrition, so there’s no need to include it in your count or worry about messing up your meal plan.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you haven’t already, check out BeachbodyOnDemand.com, where you can stream your 21 Day Fix original or Real Time workouts.

Access eating plans, food lists, meal planner, grocery lists, and more! This is especially helpful if you haven’t received your 21 Day Fix package yet. Once you’ve signed up, you can then download the Beachbody app to track your containers and view the workouts.

1-2-3…smile! Take your “before” photos and measurements today so, as your body transforms, you can measure your changes against where you began. I know not everyone likes to capture the things they want to change but, trust me, do it now and you’ll be thankful later. As a side note, by taking a “before” photo, you’ll be able to enter the Beachbody Challenge at BeachbodyChallenge.com. When you enter and submit your results, we will send you a free gift to celebrate your amazing success!†

Now here’s how to make the most of tomorrow, Day 1, and set yourself up for success:

• Make sure to take your “before” photos, measurements, and weight. This is super-important in tracking your progress so you can see your results over the 21 days.
• You’ll need weights or resistance bands. In Weeks 2 and 3 of the Real Time workouts, you can use resistance loops to give you (and your booty!) an extra push.
• Follow the relevant calendar to stay on-track, so you know which workout to do each day. Remember, the calendars vary between the original and Real Time workouts, so make sure you’re following the right one on Beachbody On Demand.
• The most important tip—nutrition! You can’t get the results you’re after with just the workouts alone, so follow the Eating Plan and use those containers! Trust me, they really work and make it oh-so-easy to portion out your meals. And don’t forget about Shakeology or Beachbody Performance when planning your days. They’re no-brainers when it comes to helping fuel your body and honing in on the best possible results.

†Free gift offered while supplies last.

Day 1 – let’s do this!

If You’re Doing the Real Time Workouts or the Original Workouts: Total Body Cardio Fix

Today we are kicking off the 21 Day Fix Program with Total Body Cardio Fix. Your goal for this workout should be to engage every muscle group to keep your heart rate up and your calorie burn high. Get ready to work!

Sometimes your goal feels so far away. That’s OKAY—the key is to make steady progress. Remember, the only way to get anywhere is one step at time! How will you keep yourself on track?

If You’re Doing the Real Time Workouts: Lower Fix
Congrats on completing your first 21 Day Fix Real Time workout! How are you feeling after your first workout? Let’s get ready to crush Day 2! Today Autumn is going to challenge your lower body with Lower Fix. Get ready to sculpt your legs and booty in this 30-minute intense resistance workout.

If You’re Doing the Original Workouts: Upper Fix
How are you feeling after Day 1? For Day 2, Autumn is going to challenge your upper body with her workout Upper Fix. This workout is going to target upper resistance training that will help you shape your chest, back, shoulders, arms, and abs. For that extra burn, be sure to incorporate your weights or resistance band.

They say it takes 21 days to make a habit…so let’s get started! Tying Shakeology in to your routine is one super-simple way to make a difference in creating new habits. It’s a no-nonsense approach to healthy eating that helps set you up to achieve your daily nutrition goals.

The 21 Day Fix Eating Plan has a bunch of Shakeology recipes (there’s even more on the Beachbody On Demand blog and Shakeology page) so give one a try and see how much better you feel after choosing the healthy habit over the bad one.

Nobody ever regretted eating healthy, so feel empowered by your choices today.

It may not be easy but it WILL be worth it!

If You’re Doing the Real Time Workouts: Upper Fix
Today is Day 3. What is your favorite part about the program so far? Are you ready to challenge your upper body with Upper Fix? Get ready to sculpt your chest, back, shoulders, and arms for a guaranteed BURN! Today, Autumn is also giving you your first BONUS workout, 10-Minute Fix for Abs. Be sure to incorporate this extra challenge into your workout today so you can start seeing faster results.

If You’re Doing the Original Workouts: Lower Fix
Yesterday we focused on our upper body and today we are focusing on our lower body. Today we take on Autumn’s Lower Fix. Get ready to shape your glutes, quads, hamstrings, and calves for an ultimate calorie burn. Autumn also gives you the option to do her workout Barre Legs in place of Lower Fix. This workout is designed to tone your lower body fast and help sculpt and define your thighs and glutes.

Feeling sore much? I get it. Whether you haven’t worked out in awhile or you’re just not used to some of the moves in the program, your body is probably feeling it. But that means things are working and you’re on your way to getting stronger.

Something I like to do after a tough routine is reach for Beachbody Performance Recover. The chocolate flavor is my staple (I go for the plant-based formula) and I tend to drink it within 20 minutes of working out. The 20g of protein and BCAAs help speed muscle recovery*…and after some of those workouts with Autumn, it’s the least I can do for my muscles!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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If You’re Doing the Real Time Workouts or the Original Workouts: Cardio Fix
Today is already Day 5! Are you ready to challenge your body with Cardio Fix? For the whole 30 minutes, your heart will be pumping and your endurance will start to improve. What are your cardio goals for this program? Be sure to also incorporate your 10-Minute Fix for Abs BONUS workout if you are doing the Real Time workouts.

If you’re drinking your Shakeology, you might be noticing a few changes. For me, it was increased energy, which I loved.*

What positive changes have you noticed since starting to drink Shakeology?

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If You’re Doing the Real Time Workouts or the Original Workouts: Dirty 30
We have almost completed Week 1, but there is still work to be done! Today, Autumn is going to take you through her famous Dirty 30 workout. This workout consists of 4 rounds of nonstop resistance training that will help carve out a lean, stronger physique.

It feels great knowing I’m fueling my body with healthy, nutritious meals. And what I love is there are so many Fix-approved recipes out there! Just check these out on the Team Beachbody blog (container equivalents included with each).

If You’re Doing the Real Time Workouts or the Original Workouts: Yoga Fix
Day 7 is here! You have worked so hard this week, so let’s finish Week 1 on a positive note. Today is your active recovery day with Yoga Fix. Focus on stretching and relaxing your muscles as you begin to improve your overall balance, mobility, flexibility, and strength.

Week 1 is in the books! What was the most challenging part for you? Share in the comments below!

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Let’s identify one way we’re going to improve from last week.

If You’re Doing the Real Time Workouts: Upper Fix
It’s Day 10! Get ready to strengthen your upper body with Upper Fix. Challenge yourself this week by picking up heavier weights and stepping out of your comfort zone. If you want to see results in your chest, back, shoulders, and arms, you are going to have to push yourself.

If You’re Doing the Original Workouts: Lower Fix or Barre Legs
For today’s workout you have the option between Lower Fix or Barre Legs. Way to push your upper body yesterday. Let’s do the same today with our lower body. For this week’s Lower Fix workout or Barre Legs workout, I want you to think of one way to improve from last week. Maybe that’s doing a couple extra reps or even drinking your Shakeology after your workout.

Has anyone streamed a 21 Day Fix workout outside, at the gym, or while traveling with Beachbody On Demand yet? If so, let us know your favorite place to get your Fix on!

Don’t forget, no matter where your workout takes you, you can always take Shakeology. I keep a bag at home but I like to have the to-go packets handy in case I book a trip or need to get out of the house fast. It’s easy to mix with water in my Shaker Cup when I’m on-the-go. I also love doing the same thing with convenient Recover packets and Energize stick packs—no excuses when you’re on the road!

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If You’re Doing the Real Time Workouts: Lower Fix
I hope you are feeling refreshed after your active recovery yoga day. Today we are back to work with Lower Fix. Continue to create new challenges for yourself each day. These lower-body workouts are made to firm and tone your entire lower body. Be sure to squeeze in your BONUS 10-Minute Fix for Abs workout—you don’t want to miss it!

If You’re Doing the Original Workouts: Cardio Fix
Let’s continue to reach our goals with today’s Cardio Fix workout. Today you are going to drip sweat like crazy with this heart-pumping workout. It is guaranteed that today you will maximize your calorie burn!

Instead of grabbing a snack that’s high in sugar and low on nutrition, why not reach for a BEACHBAR? It’s 10 whole grams of protein and just 150 calories! Or you can make your own Shakeology Sunshine Bars. They only take 10 minutes to prepare and taste so good, you won’t believe they’re healthy! Just make sure to account for all your containers.

If You’re Doing the Real Time Workouts: Total Body Cardio Fix

Goals and milestones are only achieved when you are committed to pushing yourself. Today is the day to push yourself with Total Body Cardio Fix. You will be using every muscle group so that you can keep your heart rate up and your calorie burn high—even after the workout is over.

If You’re Doing the Original Workouts: Dirty 30
It’s Dirty 30 day. 4 rounds. Nonstop resistance training. A leaner, stronger YOU! Are you in?

This salad is delicious and easy to make, plus it’s packed with vitamin A, vitamin C, and tons of protein! Sounds like a 21 Day Fix win to me!

Ingredients:
1 cup chopped fresh kale
¼ cup chopped tomato
¼ cup sliced cucumber
4 oz. cooked chicken breast, boneless, skinless, sliced
1 Tbsp. raw sunflower seeds

Fix Portions:
1 Green
1 Red
1 Orange

If You’re Doing the Real Time Workouts: Pilates Fix
This is your last workout of Week 2. Don’t cut corners. Give Pilates Fix everything you have left from this week. This total-body workout, with the help of resistance loops, will carve out a strong core and even lift your booty right into Week 3. Are you up for the challenge?

If You’re Doing the Original Workouts: Yoga Fix
Today is Week 2, Day 7: your active recovery day with Yoga Fix. Use this day to relax your muscles after a week of hard work, but also always continue to challenge yourself.

Who felt the burn this week? What workout has been your favorite? Have Beachbody Performance Energize and Recover been helping you? Tell us below!

If You’re Doing the Real Time Workouts: Lower Fix
Week 3 is here. How are you going to push yourself to the make the most of this final week? Our first workout of the week is Lower Fix, which means we will be pushing our lower body to its limit. In Week 3, I expect you to increase your weights and do the extra reps to help you get the results you have always wanted. This week is also an optional doubles week, which gives you the chance to do two workouts per day. Your doubles option for today is Pilates Fix.

If You’re Doing the Original Workouts: Total Body Cardio Fix
It’s time to conquer Week 3 of 21 Day Fix! We are going to start this week with Total Body Cardio Fix. This workout combines cardio and weights, so you will get the chance to get your heart rate up higher than most other days. This week should be the highest yet so make sure to push yourself. Today is also an optional doubles day. If you’re up to the challenge to ramp up your results add Pilates Fix.

From the grocery store to your pantry to your daily workouts, it’s all about creating habits that make you feel good! How are your actions getting you closer to your goals?

Like I said before, making Shakeology a daily habit is easy. Between the recipes available on the Beachbody On Demand blog, the FIXATE channel on Beachbody On Demand, and the FIXATE Cookbook Volumes 1 and 2, there are a ton of tasty options to keep you excited about every shake. Just make sure you’re referencing your Eating Plan and accounting for your containers so you can stay on-track.

If You’re Doing the Real Time Workouts: Total Body Cardio Fix
Doubles days can leave you feeling extra sore, but that is where you need to push even harder! Today is our last day of Total Body Cardio Fix, which means this is your chance to crank up the intensity and have your caloric burn at its absolute highest. Be sure to incorporate some weights during this workout. Your doubles workout today consists of 10-Minute Fix for Abs so be sure to get that final ab blast in.

If You’re Doing the Original Workouts: Upper Fix
Today is Week 3, Day 16, Upper Fix. During this workout, you are going to target your resistance training with a challenging weight. This is your chance in Week 3 to leave your chest, back, shoulders, and arms with an ultimate BURN. Your doubles workout today consists of Cardio Fix, which will give you that extra all-day calorie burn.

Don’t have much time to cook? Check out these simple meal prep recipes. (Fix container equivalents included on each!).

If You’re Doing the Real Time Workouts: Upper Fix
Day 17 is here and we’re tackling Upper Fix. This is your chance in Week 3 to leave your chest, back, shoulders, and arms with an ultimate BURN. Hold yourself accountable to complete every rep and pick up challenging weights. Your doubles workout today consists of Cardio Fix, which will give you that extra all-day calorie burn.

If You’re Doing the Original Workouts: Lower Fix
Today let’s challenge ourselves with a Lower Fix workout where we will once again target our lower body. This workout is all about shaping your glutes, quads, hamstrings, and calves in just 30 minutes. We are in our final week, so push yourself to the max so you can see the best results. Your doubles workout today consists of 10-Minute Fix for Abs so be sure to get that final ab blast in.

Now that we’re nearing the end of our 21 Day Fix challenge, how will you continue to improve your nutrition and fitness?

By now, Shakeology is probably a staple in your nutritional routine. If not, let me know if you have questions or blockers I can help with! Did you know you can take your shake a step further by mixing in Power Greens Boost? Each serving of concentrated powder has the equivalent of 1 cup of green vegetables (volume before drying), and the more greens, the better. And if you’re lacking fiber or just want help to maintain regularity, I recommend Digestive Health Boost.

For some of you, completing another round of 21 Day Fix will be a great way to continue with your healthy lifestyle. But if you’re ready to take it to the next level with extreme workouts and clean eating, I suggest you try 21 Day Fix EXTREME with me. We’ll be cranking up the intensity and using weights, resistance bands, and loops so you can get super-shredded, superfast.

Message me if you’re interested.

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If You’re Doing the Real Time Workouts or the Original Workouts: Cardio Fix
You are over halfway through Week 3 already! Let’s keep pushing extra hard until the finish line. We’ll be going through Cardio Fix one last time today. This is your last chance to really focus on increasing your heart rate so you can walk away covered in sweat. Your doubles workout today consists of Upper Fix so be sure to give your chest, back, shoulders, and arms one final burn.

By now, you might have your favorite “go-to” Shakeology recipe. I personally love adding some chia seeds, spinach, and almond milk with any flavor of Shakeology to get a delicious shake. What do you add to yours to customize it?

If You’re Doing the Real Time Workouts or the Original Workouts: Dirty 30
Do not let up now. We still have work to do. For Day 20, Autumn is going to challenge you one last time with the Dirty 30 workout. We’ll be pushing to the max to give you the calorie burn you have been waiting for. Are you ready to sweat today?
If you’re doing the real-time workouts, your doubles workout will consist of Lower Fix where you will give your lower body the final burn it needs.

If you’re doing the original 21 Day Fix program, your doubles option will be Pilates Fix. Give your core and booty one more burn before you get to your active recovery day.

What was your favorite new meal that you tried while doing 21 Day Fix? Comment below!

If You’re Doing the Real Time Workouts or the Original Workouts: Yoga Fix
It’s Day 21: The Last Push! Today is your final active recovery day. After all the work you put in over these past few weeks, we’ll be wrapping up with Yoga Fix. Use this session to really stretch your muscles and reflect on all the hard work you have put in throughout these last 3 weeks!

Congrats—we did it! Amazing work everyone! Be sure to take your “after” photos and measurements, and, if you feel comfortable, please share your results!

You’ve come so far! I encourage you to keep up your fitness and nutrition regimen. Who’s ready to join me in another round of 21 Day Fix? Or who wants to take it to the next level with 21 Day Fix EXTREME?