21 Day Fix Extreme, Beachbody's Hottest New Workout Program!

Click HERE to be the FIRST to get updates and information as it's released!

https://www.facebook.com/events/1596472447251870/

A year ago, last February, Beachbody launched the current #1 in-home fitness program.   The 21 Day Fix was created by Autumn Calabrese, and the 30 minute, total-body workouts combined with the simplified nutrition guide and portion-controlled containers created tremendous excitement, along with nothing short of incredible results!  At first, I couldn't believe it would be physically possible to lose 15 pounds in just 21 days...but time after time, my customers in my groups were doing JUST THAT!  For ME personally, this has been the missing piece to my results.  I use clean eating nutrition & have a regular fitness routine, but I was stuck at a plateau.  The portion-controlled containers are paired with a food list categorized by the most nutrient-dense and highly recommended foods at the top and the lowest nutritional value foods at the bottom!  I gradually began to see results along with my hundreds of fix graduates. This program WORKS!!!!  

So what about after a person completes a few rounds of the 21-Day Fix?  What next?  Autumn realized that there was a need for something that can take your fitness to the NEXT level.  THAT's the reason behind  the brand new 21 Day Fix EXTREME!!!  Coming {{February 2nd}} to ONLY those who have a free Team Beachbody Coach (if you don't have one, I'd be happy to be your coach!).

The goal with the 21 Day Fix Extreme is to create "cut" results, more muscle tone, definition, tightened up nutrition plan and advanced moves.  This worked is truly meant to get you shredded.  In addition to the previous meal plan, Autumn shares her bikini competition plan  to help shred those pesky pounds that are so hard to shed.

So who is this program intended for?

21 Day Fix EXTREME is ideal for those with a dramatic short-term weight loss deadline--such as an upcoming vacation, photo shoot, or other special  occasion.  It's an excellent program for 21 Day Fix graduates ready for a new  challenge, or anyone looking for the next extreme program beyond the realm  of P90X, Insanity, and FOCUS T25.  Fix EXTREME is also great for those who  don't have much weight to lose, but want to get shredded and see abs; those  with a "no BS" attitude toward workouts and nutrition; or anyone who doesn't  want to count calories, weigh their food, or follow complicated recipes. {I would not recommend the 21 Day Fix Extreme for a beginner. This is an advanced program.  Autumn did talk about that when she was in  Pittsburgh for our celebration event last weekend.  So I want to make sure that  you know to do the 21 day fix FIRST before advancing to this program!} So what are the details? The program is 21 days long! You do one 30-minute workout each day. You do not need a lot of space to do this workout.  A 6 sq. ft. area is all you need. Cross Trainers or aerobic shoes are necessary. The workouts include:   Plyo Fix Extreme, Upper Fix Extreme, Lower Fix Extreme, Pilates Fix Extreme, Cardio Fix Extreme, Dirty 30 Fix Extreme  and Yoga Fix Extreme. There will be a bonus workout that you get for ordering through a coach plus there is also additional workouts that you can purchase also. Power strength extreme and ABC Extreme. What are the workouts all about?? Plyo Fix Extreme An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles. Upper Fix Extreme By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back, shoulders, and arms. Pilates Fix Extreme Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core. Lower Fix Extreme Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work. Cardio Fix Extreme Combining weighted cardio moves with traditional metabolic training intervals keeps the heart rate soaring. Dirty 30 Extreme Using only seven compound moves focusing on multiple body parts at a time, this workout will burn extra calories while defining muscles. Get down and dirty, and get it done. Yoga Fix Extreme A fast-paced flow yoga class, combining strength, balance, flexibility, and power. Power Strength Extreme Based on functional movement patterns, these nine total-body exercises will change the way the  body moves, increasing strength, endurance, and power. ABC Extreme A 30-minute workout that targets common problem areas by pushing abs, butt, and cardio to  the extreme.  It'll get that competition body ready for the stage. The Fix Challenge Keep things interesting and burn off calories with this quick resistance workout.Lets talk nutrition plan! While the 21 day fix allowed for wine and chocolate the 21 Day fix extreme does not.  It is 100% clean eating for these 21 days.  You do have the option to eat out at restaurants but you still have to follow the nutritional guidelines laid out.  Just think about it this way!  You can do anything you put your mind to for 21 days. I can say from previous experience with Insanity Max 30 that when I followed the nutrition plan to the T I really got amazing results.  I have never had abs before and they were popping out!  Remember the 80/20 rule - abs are made in the kitchen!  I really do attribute a lot of my progress to nutrition.  So make sure to take this part extremely serious. You will get the 21 day fix portion controlled containers with your program purchase! So do you want to be the first to get it??? Starting on the 2nd of February, I am going to be hosting an Online EXCLUSIVE 21 Day Fix Extreme TEST Group where I will be mentoring you through the program, teaching you how to navigate the nutrition plan, create a meal plan, prep, give you snack ideas, recipes, and tips.  Plus you will get daily videos, motivation and accountability in a closed online group, only for those using this program so that we can support one another through it and share our journeys with one another!!!  Our goal is to set realistic and achievable goals and to go 100% in for 21 days to achieve the very best results we can achieve!!!   Complete the application below for consideration in joining me for this exclusive test group. Serious inquires need only apply! https://marshasmrcka.wufoo.com/forms/challenge-group-test-group-questionnaire/

Double Chocolate Snack Cake

I LOVE baking. I learned from the BEST. My mom was one of 18 children, born into a strong faith-centered Catholic family, who knew what it meant to live off of the land. Dairy farmers and gardeners, they made EVERYTHING from scratch. So passed on from generation to generation, I learned at an early age how to cook and bake. So that's a good thing, and a bad thing! But what I love the most is finding recipes that I can adapt and modify to fit our clean eating lifestyle.  Take this snack cake, for instance. The original recipe calls for white flour, sugar, and canola oil. I was curious to see how this would turn out with making a few simple substitutions, and I am pleasantly surprised!

When you're in a pinch, wanting a quick easy dessert, this does the trick!

So here's how:

INGREDIENTS

1 2/3 C. whole wheat flour

3/4 C. honey or agave nectar

1/4 C. cocoa

1 tsp. baking soda

1/2 tsp. salt

1 C. water

1 C. ground flax meal

1 tsp. vinegar

1/2 tsp. vanilla extract

1/2 c. Semisweet chocolate chips or cocoa nibs

Heat oven to 350 degrees. Mix dry ingredients in an ungreased 8X8 square baking pan. Stir in remaining ingredients until well moistened, except chocolate chips. Sprinkle chips on top. 

Bake 35-40 minutes or until center comes clean with a toothpick. Cool on wire rack, makes 9 servings. Enjoy!!

Clean Eating Meal Plan

When I think about what helps me the most with my health and fitness goals, it is PLANNING & PREPPING. Why is this? Because we eat what is convenient. When you have your fruits and veggies all cut up and ready, and in the visible forefront of your refrigerator, those foods are the ones you will eat!  

I like to do all of my weekly planning and prepping over the weekends. I develop my meals for the week, make my shopping list, and do my grocery shopping on Saturdays. Then on Sundays I do all of my food preparation and portioning. That way I can go into "auto-pilot" mode during the week, making my intake a no-brainer! 

If you are looking for a place to start, try to keep things simple. Don't overthink things! I use the same foods from day to day because, #1 - I really love to eat the foods I use! and #2 - it keeps the prep easy. You can make foods up in a larger batch, and portion them out into servings so that your meals are all a grab-and-go for you. Once you get used to doing this and it becomes routine, then you will find yourself experimenting with different ways to combine the foods you have come to enjoy in creative and new ways to change things up. 

You will find that you can use the same ingredients, but by using different combinations or seasonings, drastically alter the flavor! Many people have the misconception that eating healthy is expensive. That doesn't have to be the case! My staples are old fashioned oatmeal and eggs for breakfast, Plain Greek Yogurt, Cottage Cheese, chicken breasts, Tilapia, whole wheat pasta and couscous, and LOTS of fruits and veggies. Fresh are great, but a bit more expensive. You have to work with your budget. Canned are more affordable, but also contain a lot of sodium. We use a lot of frozen veggies in our household.  Getting your whole family on board is the way to go! That way you won't find yourself making different meals for each member of the family, and you will enjoy eating your meals together.  I feel SO guilty feeding foods to my kids that I don't or won't eat it myself. My rule of thumb is that if it isn't good for me, it is not good for my kids, either! 

Here are some ideas of meals and snacks you can use to get yourself started. Remember to space your meals 3 hours apart, eat 5 - 6 mini-meals per day (depending on your activity level), pair a lean protein with complex carb at each meal if possible, keep processed foods to a minimum, stick with whole grains, avoid sugars and processed sweeteners (my favorite natural sweeteners are honey and pure maple syrup). Also watch your beverages! Sodas, alcoholic drinks, mixed coffee drinks...water is best! Aim for half your body weight in ounces each day. 

How do you keep yourself on track? TRACK!  Keep a food journal, use an app for your iPhone. I love myfitnesspal.com or sparkpeople.com, or even an old-fashioned paper and pencil. Record EVERYTHING that you put in your body. If you don't do this already, TRY IT. It will hold you accountable to your intake and nutrition. 

Happy planning!!!

Holiday Survival Guide

Do the holidays leave you overwhelmed? Feeling defeated that you will find yourself gaining 10-15 pounds from Halloween to the New Year? YIKES - all the candy, treats, desserts, baking, UGH.  Did you KNOW that you can totally avoid all of the stress and anxiety with a simple strategy? Planning. Let me help you out! I plan to keep myself entirely on TRACK with my health and fitness, and will be sharing all my best tips and strategies in an online accountability group done on Facebook.

Meal plans, holiday recipes, simple effective 30 minute workouts that you do in your own home (trust me, that 30 minutes is SO easy to fit in, and goes by so fast that you will catch yourself wanting to do doubles!).  Clean eating nutrition, so that you can continue the things you learn for a lifetime of healthy eating, and make it lifestyle. No diet, diet pills, or restrictive eating plans. You will not only SURVIVE the holidays, you will find yourself more confident, having more energy, making exercise and healthy eating habit and routine, and when you stick with me and your program, you could potentially be down 20 POUNDS before the New Year!!!! HOLLLLA!!  To join me, find me on Facebook or send me an email request for details at marshasmrcka@yahoo.com.

HURRY - spaces are limited and filling up!