I get messages every single day asking about tips for getting started right when doing the 21 Day Fix.
I’ve helped 100’s of women through the program in the last couple years, and I’ve learned TONS along the way. This post will highlight some simple tips for getting started, but I don’t want to overwhelm you, so be sure and check out my 21 Day Fix Resources page for more information as you go through the program and questions come up. Make sure you bookmark that page because I’m constantly adding new articles, recipes, and resources.
To get us started, let’s hear from the trainer, Autumn Calabrese!
https://www.youtube.com/watch?v=dyu1OxivVzg
Checklist while waiting for your program to arrive:
- Purchase two sets of dumbbells (One lighter and one heavier) If you’re a woman who is new to strength training, you might want to start out with 5 and 8 pounds. If you have more experience, consider 8 and 12 or 12 and 15 based on your strength level.
- Download this simple Measurement Chart and record your starting measurements.
- Take before pictures! Everyone hates this step, but I promise you’ll be glad you did!! Often you can see progress in photos that you don’t see on the scale.
- Print out this sample 21 Day Fix Approved Food List and highlight or start making a list of the foods you like.
- Use this Calorie Chart to calculate which calorie level you should follow.
- Print out the appropriate Meal Planning Printable for your calorie level below.
- Read my Six Simple Steps to Create a 21 Day Fix Meal Plan and start to create a plan for your first week.
Join a Support Group!
Contact your Coach and find out if they have a Challenge Group you can join. Accountability and support from others who are also doing the program is a huge key to success. If you don’t already have a coach and would like to join one of my 21 Day Fix groups, please contact me!
FREE 21 DAY FIX MEAL PLANNING SHEETS:
- 21 Day Fix Shopping List Template
- 1200-1499 Calories Meal Planning Template
- 1500-1799 Calories Meal Planning Template
- 1800-2099 Calories Meal Planning Template
- 2100-2300 Calories Meal Planning Template
Other articles you might like:
How to create a 21 Day Fix meal plan
Meal planning templates for each calorie level
Tips for creating your 21 Day Fix Extreme meal plan
How to tweak the 21 Day Fix if you’re not seeing progress
I’m going for Round 2 of the 21 day fix. In January, I had hip surgery so my first 21 day fix I was limited on the exercises I could do, but still managed to lose 13 pounds. Starting again tomorrow for this next round, I wondered if you had any ideas or suggestions for working out that were lower impact?
Definitely follow the modifier and modify even further if necessary. If there are moves that hurt at all, just march in place.
As you lose weight, do you recalculate your caloric intake? If so, how often would you do this?
Yes, you do recalculate. I would do it about every 10 pounds you lose.
I just received my containers and workouts today. I cannot use the shakeology mix because I am severely allergic to Stevia. I was wondering if you had any suggestions to replace the shakes with another type of shake without Stevia in it. I am also very intimidated by the limited foods. I dont like eggs, so this could be kind of challenging. I appreciate any advise you have to offer.
Thanks
I sent you a reply via email. 🙂
I’m excited to begin the 21 day fix. I’ve signed up as a coah and my box should be here by Friday! Thanks for posting this information! Very helpful 😉
I would like to start the 21 day fix but I am exclusively breastfeeding my four month old. How do I modify the program without affecting my milk supply?
You need about 500 extra calories while breastfeeding, so you would just add that to your calculation when you figure out which level to be on.
I don’t understand which numbers to use to know my caloric intake, I weigh 135pounds but I’m not sure if I should be in the 1200-1499 or the 1500-1799.
You would be in the first calorie level (1200-1499). The calculation is on page 4 of the nutrition guide. If you’re not already being supported by a coach, let me know. I’d be happy to add you to one of my support groups. 🙂
Thank you SO much for your free worksheets! I started this weekend and was about to make my own spreadsheet, but your weekly meal planner layout is perfect!
I’m interested in a quick start plan that will get me off the plateau I’m on. My question is what do people do after the 21 days? How are folks sustaining weight loss?
Many people continue past 21 days if they have more weight to lose. If not, there is a maintenance plan included with the program. You are allowed a few extra containers once you’re in maintenance.