A Fit Nurse: 21 Day Fix

Showing posts with label 21 Day Fix. Show all posts

Posted by Alyssa Schomaker / Tuesday, January 19, 2016 / No comments / 21 Day Fix , 21 day fix extreme , 30 minute workouts , A fit nurse , Alyssa schomaker , February fitness , fitness , lose 10-15 pounds , Motivation , online bootcamp , Support , Top Beach Body Coach

LOVE YOUR SELFIE FEBRUARY BOOTCAMP

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo9FohOEcunIvjoMcwt5xI96s0_ZQql0bIFO29ckf2w4gnDvtzyRyCGkRc2KLQDmG0MfoGZROhT2bR6i6_-RZEmi-Zpjv2JXC-Oe1uyhi5o5XrMCz010v4uTITCmhgwhGg1mq1LZLBUCxt/s1600/love+your+selfie.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="online bootcamp, February fitness, Top Beach Body Coach, 21 Day Fix, 21 day fix extreme, A fit nurse, Alyssa schomaker, Fitness, motivation, Support, 21 day fix results, 21 Day Fix, 30 minute workouts, lose 10-15 pounds," border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo9FohOEcunIvjoMcwt5xI96s0_ZQql0bIFO29ckf2w4gnDvtzyRyCGkRc2KLQDmG0MfoGZROhT2bR6i6_-RZEmi-Zpjv2JXC-Oe1uyhi5o5XrMCz010v4uTITCmhgwhGg1mq1LZLBUCxt/s640/love+your+selfie.jpg" title="" width="640" /></a><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"></span></span><br />
<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span>
<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span>
<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span>
<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span>
<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span>
<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span>
<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span>
<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Its short & sweet.</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">You eat normal food.</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">You don't have to guess and spend HOURS meal prepping.</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">It's simple. It's fun. I'm going to give away prizes too! </span></span><br />
<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="line-height: 1.2;">I'm looking for a SPECIFIC kind of girl. </span></span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br />
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">I'm looking for the woman who wants to lose 10-15lbs. </span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br />
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Is that you? </span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br />
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Has your friend said she wants to lean out and drop 10?</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Why 10-15lbs? </span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Because that's the place I find myself in... when I've gotten a little LAZY.... a lot less intentional, and just plain fell OFF the wagon.</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">I was VERY doubtful that a 21 Day HOME workout program would make me lose the inches I lost and more so I was doubtful that the stubborn number on the scale would move.</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">But... 21 days later - it did!</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPupwUOXa9llaCWmGEpxyh1u0gVy9_WXKumDU8o2tNv-X9QQTIprj4tgIPNereMQRIbmyPKiOBPfgaA2pQGUeQL96aUI-IZoZqGaZTDkrFVFpDPbgyqMjaJhN2aPdQP_ebKDJUVOkrldUe/s1600/10704044_727636130642202_7125236164002051039_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="online bootcamp, February fitness, Top Beach Body Coach, 21 Day Fix, 21 day fix extreme, A fit nurse, Alyssa schomaker, Fitness, motivation, Support, 21 day fix results, 21 Day Fix, 30 minute workouts, lose 10-15 pounds," border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPupwUOXa9llaCWmGEpxyh1u0gVy9_WXKumDU8o2tNv-X9QQTIprj4tgIPNereMQRIbmyPKiOBPfgaA2pQGUeQL96aUI-IZoZqGaZTDkrFVFpDPbgyqMjaJhN2aPdQP_ebKDJUVOkrldUe/s400/10704044_727636130642202_7125236164002051039_n.jpg" title="" width="400" /></a></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br />
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">This program is my VERY favorite. </span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">You have one on one support, a FUN group, nutrition tips and meal ideas, you WILL tone and tighten your body in 30 minutes a day -- for 21 DAYS total!</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">I'm looking for just TEN women this time.</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">We are starting soon... less time for you to talk yourself OUT of doing something for yourself!!</span></span></div>
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<span style="font-family: "happy monkey"; font-size: large;"><span style="background-color: white; line-height: 38.88px; white-space: pre-wrap;">I committed to taking care of me in 2016! Self Care is oh so SEXY and I want you to look and feel your best so that you can operate at optimal performance!!</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">So... I'm taking the TEN most serious - first comers. </span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">We start pre-season February 1st and I am SOOOO EXCITED to help you FACILITATE this CHANGE in your LIFE!!</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br />
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Fill out the APPLICATION BELOW and I will be in TOUCH ASAP!!</span></span></div>
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br />
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<span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">LETS all LOVE our SELFIES SHALL WE!!</span></span></div>
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21 Day Fix, 21 day fix extreme, 30 minute workouts, A fit nurse, Alyssa schomaker, February fitness, fitness, lose 10-15 pounds, Motivation, online bootcamp, Support, Top Beach Body Coach

LOVE YOUR SELFIE FEBRUARY BOOTCAMP

Its short & sweet. You eat normal food. You don't have to guess and spend HOURS meal prepping. It's simple. It...

Posted by Alyssa Schomaker / Tuesday, November 24, 2015 / No comments / 21 Day Fix , Autumn calabrese , hammer and chisel launch , home workout , Portion Control , Results , Sagi Kalev , the masters hammer and chisel , the masters hammer and chisel results , tone , Weight loss , workout

The Masters Hammer and Chisel Fitness Program

<div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">You have no idea how excited I am for this new workout program! Since this program was announced I have been dying to get my hands on the complete program!! I have had the opportunity as an Elite top 10 coach to be the first to try this program with 3 sneak peek videos and it is without a doubt in my mind my favorite program to date.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2bzHeMMM2YHfpK-RDbpnSriGL1Q0iO8KcUbnp8vOedOGMTfxGvhZQaVMeGj7QW3KJB4f1IMPI2kOkomchkni70c6xQUrCIgQI7xrpplUDLGMfX3KpkYynVSZhbaXviQFvjA6V5fV0Fg4r/s1600/12088172_10208292176807775_3288811214417669177_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="The Masters Hammer and Chisel Fitness Program" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2bzHeMMM2YHfpK-RDbpnSriGL1Q0iO8KcUbnp8vOedOGMTfxGvhZQaVMeGj7QW3KJB4f1IMPI2kOkomchkni70c6xQUrCIgQI7xrpplUDLGMfX3KpkYynVSZhbaXviQFvjA6V5fV0Fg4r/s400/12088172_10208292176807775_3288811214417669177_n.jpg" title="The Masters Hammer and Chisel Fitness Program" width="400" /></span></a></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Let me explain a little why I am so excited!! <span style="line-height: 9.66px;">This is the newest program to be created by NPC Competitor and the Creator of the popular program the 21 day fix, Autumn Calabrese </span></span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 9.66px;">as well as World Renown IFFB  </span></span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">Pro Body Builder and Nutritionist Sagi Kalev.</span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Together they have teamed up to bring you their proven techniques to craft a "masterpiece </span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;">physique."</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The Master’s Hammer and Chisel is an innovative resistance training system that </span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">incorporates three </span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">muscle-sculpting phases</span><span class="text_exposed_show" style="display: inline; font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">—Stabilization,Strength, and Power—or SSP </span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span class="text_exposed_show" style="color: #444444; display: inline; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span class="text_exposed_show" style="display: inline; font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">Training to help you </span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;"><span class="text_exposed_show" style="display: inline;">relentlessly </span></span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">chip away fat and carve every muscle for a strong, visually </span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">stunning body in 60 </span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">days.</span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://www.stephaniemayerfitness.com/wp-content/uploads/2015/11/hammer3.jpg" style="border: 0px; box-sizing: border-box; font-style: inherit; font-weight: inherit; margin-left: 1em; margin-right: 1em; margin-top: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" class="size-medium wp-image-673 alignleft" height="209" src="http://www.stephaniemayerfitness.com/wp-content/uploads/2015/11/hammer3-300x157.jpg" style="border: 0px; box-sizing: border-box; display: inline; float: left; height: auto; margin: 0px 1.5em 1.5em 0px; max-width: 100%; vertical-align: middle;" title="" width="400" /></span></a></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">I have completed the 21 day fix, 21 day fix extreme and body beast the other programs these celebrity trainers have created and they are all incredible. First of all the 21 Day Fix has transformed my body in ways I didn’t know possible. I have had 3 babies  and am in better shape now then I was before ever getting pregnant and I owe it to this program. It uses portion control and easy 30 min workouts to sculpt and shred your body. Then there is Body Beast. Many women are nervous about Body Beast but I can promise you that you will not get huge muscles but a toned tight body. I love what lifting has done for my body and muscle is what has sped up my metabolism. You can learn more about Body Beast Here.</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/PNxyrBD4_h4/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/PNxyrBD4_h4?feature=player_embedded" width="320"></iframe></span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The Maser’s Hammer and Chisel contains 12, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training. Also, Sagi and Autumn make nutrition simple. Included is their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals. This offers flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle. It also includes options to adapt certain exercises if you have limited access to equipment and a modifier who demonstrates some moves at a lower intensity.</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDl1uuOe848F23_7SIMclLFRNXT8y8vOZKkQRLqJ622j2puC62iFJTRA5dd4CubuyHYiAtpqRprtZ2_uI8vb3gouKOtE9Eej-eR87CtA2OZDFkWuvMMUEEbVevQlnPYruYfKYOW3RtNv0f/s1600/12191767_10208292178647821_8663058552936947643_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDl1uuOe848F23_7SIMclLFRNXT8y8vOZKkQRLqJ622j2puC62iFJTRA5dd4CubuyHYiAtpqRprtZ2_uI8vb3gouKOtE9Eej-eR87CtA2OZDFkWuvMMUEEbVevQlnPYruYfKYOW3RtNv0f/s400/12191767_10208292178647821_8663058552936947643_n.jpg" title="" width="400" /></span></a></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Just think…in 60 days, 30-40 minutes a day you will unveil your ultimate physique. A body that’s strong, chiseled, and visually stunning.</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">So to add to the excitement I am also going to have an exclusive Pilot Program for those of you that want to be the first to get your hands on this program as well as complete the program with me. <span style="color: #111111; line-height: 26px; text-align: center;">I will be selecting 15 people to do this with me side-by-side. It will take place in a private online VIP accountability group and we will be accountability partner for the whole 60 days of the program. I will be providing sample meal plans, recipes, fitness tips, motivation, accountability and we are going to have so much FUN!!</span></span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-size: 13px; line-height: 26px; text-align: center;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVIzALj3rLiXC2Gsk86SZ_g52U7TotHH0VRWLKx9O2K71m3ZLwDYvcNCOvDJENCaopn3F95VsAfT7a6VTcRW537qw_RM9woo0-PzccaQU7BxNfCHh58gd-2hJIwOTiXMlgTYRdOVimpLFb/s1600/Screen+Shot+2015-11-24+at+5.11.41+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVIzALj3rLiXC2Gsk86SZ_g52U7TotHH0VRWLKx9O2K71m3ZLwDYvcNCOvDJENCaopn3F95VsAfT7a6VTcRW537qw_RM9woo0-PzccaQU7BxNfCHh58gd-2hJIwOTiXMlgTYRdOVimpLFb/s640/Screen+Shot+2015-11-24+at+5.11.41+PM.png" title="" width="640" /></span></a></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><b>Length - </b>60 day program</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><b>Average Workout Time -</b> 30 to 40 minutes</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><b><span style="color: #444444; font-family: "verdana" , sans-serif;">Equipment Needed:</span></b></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"> -weights (a range from 5-20lbs - depending on your ability)</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">-exercise ball or adjustable bench</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">-resistance band (lighter resistance)</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">-chin up bar OR door attachment for resistance band<br />
<br />
<br />
<b><u>Requirements to Join Me:</u></b></span><br />
<div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">1. I must be your free Team Beachbody Coach. If I am not yet, please do that using this link now:</span><span style="background-color: magenta; color: #999999; margin: 0px !important; max-width: 100%; text-decoration: none;"><span style="font-family: "verdana" , sans-serif;"><a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207516" style="background-color: transparent; color: #999999; margin: 0px !important; max-width: 100%; text-decoration: none;">HERE</a></span></span></span></div><div style="text-align: left;"><span style="background-color: magenta; color: #444444; font-family: "verdana" , sans-serif; margin: 0px !important; max-width: 100%; text-decoration: none;"><br />
</span></div></div><div style="background-color: white; text-align: center;"><div style="color: #111111; line-height: 26px; text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">2. You must order The Master's Hammer and Chisel Challenge Pack. </span></div><div style="color: #111111; line-height: 26px; text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="color: #111111;"><span style="line-height: 26px;">It will be on sale for December at a special release price of $160 US. Program Launches on December 1st. </span></span><br />
<b style="color: #111111; line-height: 26px;"><u>Challenge Pack Includes:</u></b><br />
<span style="color: #111111;"><span style="line-height: 26px;">-12 workouts</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-7 color-coded portion control containers</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Shaker Bottle</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Program Guide and Calendars</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Nutrition Guide</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Quick Start Guide</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-3 FREE Bonus Workouts</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-1 Month of Meals with Shakeology (you choose the flavor)</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Me as your Free Coach</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-24/7 Support in our Online Accountability Group</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-30 Day FREE Trial of Beachbody Club Membership which includes Beachbody On Demand (</span></span><span style="color: #111111; line-height: 26px;">Stream hundreds of workouts in the Beachbody Member Library. You also get complete program materials, like fitness guides, nutrition guides, meal plans, and workout calendars.)</span><br />
</span></div></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">{If you already drink shakeology regularly, we will get you set up with just the program}<br />
</span></div></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">3. You check into our VIP private accountability daily.</span></div></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">4. You commit to absolutely changing your body from top to bottom!</span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
If you agree to these FOUR requirements please APPLY using the FORM at the bottom of this post. If for some reason it does not work for you - email me at afitnurse@gmail.com and let me know you are interested in the Hammer and Chisel Pilot Program!<br />
<br />
If you want to TRY out TWO of the Hammer & Chisel Workouts - YOU CAN RIGHT NOW!<br />
<br />
Sign up for the FREE 30 Day Trial Of Beachbody's Club Membership which INCLUDES Beachbody on Demand. It is like Netflix for Beachbody! On there, you will find TWO of the Hammer and Chisel Workouts to try!</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrSPlo6_iAHkQSfq4pTrpdhJrYOyvqhvNfK4r8gC3V5wmFLnC75_aoY6OZ7HeXEdsZ7kKB3gtDHBpPPWRuIng8p17CTVQJJT5YNj-BtRHbQxnbA7uDO56eIeVoSoW9dCAjHe7J14phHkcF/s1600/Screen+Shot+2015-11-24+at+5.17.28+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrSPlo6_iAHkQSfq4pTrpdhJrYOyvqhvNfK4r8gC3V5wmFLnC75_aoY6OZ7HeXEdsZ7kKB3gtDHBpPPWRuIng8p17CTVQJJT5YNj-BtRHbQxnbA7uDO56eIeVoSoW9dCAjHe7J14phHkcF/s1600/Screen+Shot+2015-11-24+at+5.17.28+PM.png" title="" /></span></a></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">Click here to get a FREE 30 day membership of </span><a href="https://teambeachbody.com/signup/-/signup/club?referringRepId=207516" style="border: 0px; box-sizing: border-box; font-family: Verdana, sans-serif; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Beachbody On Demand</a><span style="font-family: "verdana" , sans-serif;"> and to start streaming 2 of the Hammer and Chisel workouts right now for FREE!!</span></span></div><div class="separator" style="clear: both; text-align: center;"></div><div style="background-color: white; border: 0px; box-sizing: border-box; color: #666666; font-family: Raleway, Arial, Helvetica, sans-serif; font-size: 14px; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_MdRYPcsBXzyvHaondWZFRQjm2uO3hj8F1CFbPDqPvGy8fzQWjwR8PvZ72nPKmAoeN8NcaiH8zxoH98LoNBAB33wvrYNZ0Q8Z5Z2m6aCID_WexlBpuGjtTMOVActCjsGsIGiMETemoed9/s1600/Screen+Shot+2015-11-24+at+5.17.11+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" height="395" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_MdRYPcsBXzyvHaondWZFRQjm2uO3hj8F1CFbPDqPvGy8fzQWjwR8PvZ72nPKmAoeN8NcaiH8zxoH98LoNBAB33wvrYNZ0Q8Z5Z2m6aCID_WexlBpuGjtTMOVActCjsGsIGiMETemoed9/s400/Screen+Shot+2015-11-24+at+5.17.11+PM.png" title="" width="400" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">So Excited to complete this program with you and become BFF's in the process!! Just fill out this form below please and I will be in contact with you shortly!</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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</span> <iframe allowtransparency="true" frameborder="0" height="1592" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/s1sbn4i11mylhxc/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/s1sbn4i11mylhxc/">Fill out my Wufoo form!</a></iframe>

21 Day Fix, Autumn calabrese, hammer and chisel launch, home workout, Portion Control, Results, Sagi Kalev, the masters hammer and chisel, the masters hammer and chisel results, tone, Weight loss, workout

The Masters Hammer and Chisel Fitness Program

You have no idea how excited I am for this new workout program! Since this program was announced I have been dying to get my hands on the co...

Posted by Alyssa Schomaker / Thursday, January 29, 2015 / No comments / 21 Day Fix , 21 day fix extreme , A fit nurse , Alyssa schomaker , Autumn calabrese , difference between 21 day fix and fix extreme , fitness , nutrition plan

Q and A: What is the difference between the 21 day fix and the 21 day fix extreme?

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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp_MFB0V672_mTz6C77omABgPod02JKIjHeVV_IHP3L5hRn4-O5R5mrIuVR-NUc63KwkRe6f1W_8uBhPZ6j2p6z91oe8zl5U-bcAEZlhLYZfpjCVHJ9oU-kKMG1DFn-roGPuL8D5ddEpzz/s1600/autumn.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="21 day fix, 21 day fix extreme, difference between 21 day fix and fix extreme, Autumn calabrese, nutrition plan, fitness, Alyssa Schomaker, A fit nurse, " border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp_MFB0V672_mTz6C77omABgPod02JKIjHeVV_IHP3L5hRn4-O5R5mrIuVR-NUc63KwkRe6f1W_8uBhPZ6j2p6z91oe8zl5U-bcAEZlhLYZfpjCVHJ9oU-kKMG1DFn-roGPuL8D5ddEpzz/s1600/autumn.png" title="" width="530" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Autumn Calabrese</td></tr>
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<span style="background-color: white; font-family: Courier New, Courier, monospace; font-size: large;">Question and Answers regarding the difference between the 21 day fix and the 21 day fix extreme.</span></h1>
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<span style="background-color: white; color: magenta; font-family: Verdana, sans-serif; font-size: small;">What is the difference between 21 Day Fix and 21 Day Fix Extreme?</span></h1>
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<span style="font-family: Verdana, sans-serif;">According to Autumn Calabrese, the level of intensity with both the 21 Day Fix Extreme workouts and the nutrition plan has been turned up a notch… or three. 21 Day Fix was created for everybody and anybody.  21 Day Fix is definitely <em style="box-sizing: border-box;">not for beginners</em>.  It’s for people who don’t have a lot of weight to lose, but are ready to get shredded.</span></div>
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<span style="color: magenta; font-family: Verdana, sans-serif; font-size: small;">What is the minimum fitness level for 21 Day Fix Extreme?</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMYPqc7nfb6GLZxTJ7diaBAuPsCUUnw-sTTb-Q7q0DGwRM3hC85MWNT9c3lhyphenhyphenYmfCZRC2qBdnO8okZwwYzQ6CXEnR5T2-ZK9Pe0nf7xFPIWQiZioymsdJDtG0L2tN7Kekzw1mLgnzR4RaK/s1600/21DFX-logo-gold.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="21 day fix, 21 day fix extreme, difference between 21 day fix and fix extreme, Autumn calabrese, nutrition plan, fitness, Alyssa Schomaker, A fit nurse, " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMYPqc7nfb6GLZxTJ7diaBAuPsCUUnw-sTTb-Q7q0DGwRM3hC85MWNT9c3lhyphenhyphenYmfCZRC2qBdnO8okZwwYzQ6CXEnR5T2-ZK9Pe0nf7xFPIWQiZioymsdJDtG0L2tN7Kekzw1mLgnzR4RaK/s1600/21DFX-logo-gold.png" title="" /></a><span style="font-family: Verdana, sans-serif;">If you have done any other advanced T25, P90X, Insanity, Insanity Max 30 or even 21 Day Fix you’ll have a baseline fitness level for 21 Day Fix Extreme.  You don’t have to be at peak performance, that’s what 21 Day Fix Extreme is for, but you do need a solid baseline fitness level.</span></div>
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<span style="color: magenta; font-family: Verdana, sans-serif; font-size: small;">How long are the 21 Day Fix Extreme workouts?</span></h2>
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<span style="font-family: Verdana, sans-serif;">Workouts are still 30 minutes, and there is still a modifier… but the modifier is more challenging.  The nutrition is more dialed-in and there are weights in almost every single workout.</span></div>
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<span style="color: magenta; font-family: Verdana, sans-serif; font-size: small;">Is the 21 Day Fix Extreme eating plan different than the original 21 Day Fix?</span></h2>
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<span style="font-family: Verdana, sans-serif;">Yes.  The containers are the same as the 21 Day Fix, but the nutrition plan is definitely more dialed-in.  Some things have been added to the food list, some have been taken away (the things at the bottom of the 21 Day Fix are those that are at the bottom of the hierarchy – so those things will be taken away). More recipes have been added to the book.  There are actually TWO eating plans with 21 Day Fix Extreme:</span></div>
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<li style="box-sizing: border-box; list-style-type: disc; margin-left: 40px;"><span style="font-family: Verdana, sans-serif;">21 Day Fix Extreme – No more cheats, no more treats (wine and chocolate is gone)</span></li>
<li style="box-sizing: border-box; list-style-type: disc; margin-left: 40px;"><span style="font-family: Verdana, sans-serif;">Countdown to Competition – Even MORE challenging – it’s what Autumn does before taking the stage in her bikini competitions</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTYdxc8LGQhVDoztUGUchKPfGRI4xHagIe3uEQuM5qMUqxaWWqgCX32N3LhQO2viSSRCvZq_WeGjDPeTVI_SxEeQXQEGejLjsMNL033zffXADEC4LePAD7VysV01kZnUKt3ky4_CrkdYhC/s1600/21+day+fix+food.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="21 day fix, 21 day fix extreme, difference between 21 day fix and fix extreme, Autumn calabrese, nutrition plan, fitness, Alyssa Schomaker, A fit nurse, " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTYdxc8LGQhVDoztUGUchKPfGRI4xHagIe3uEQuM5qMUqxaWWqgCX32N3LhQO2viSSRCvZq_WeGjDPeTVI_SxEeQXQEGejLjsMNL033zffXADEC4LePAD7VysV01kZnUKt3ky4_CrkdYhC/s1600/21+day+fix+food.jpeg" title="" /></a></div>
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<span style="color: magenta; font-family: Verdana, sans-serif; font-size: small;">Is 21 Day Fix Extreme high impact?</span></h2>
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<span style="font-family: Verdana, sans-serif;">21 Day Fix Extreme does include some high-impact moves, but also comes with a modifier for those who can’t do jumping.</span></div>
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<span style="color: magenta; font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 20px;">If I am a beginner which workout should I choose?</span></span></h2>
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 20px;">I suggest that you start with the 21 day fix and do the modified version and work up as you gain strength and lose weight. Once you feel like you have mastered the 21 day fix nutrition and fitness plan then graduate to the fix extreme.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBgLLAGkap4K6BYMIFH8zyg37uiqzZwR3dxg2VEwskFUzSSPjYwcT53k4cx_77okixPvQ2jaeYPB6t_DGfhytPDObOt-_16dTGBpwY_uBjqCbSZBpwZl-VfsduK_4Q_GOkNyNDsq3KW0cm/s1600/images+(1).jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="21 day fix, 21 day fix extreme, difference between 21 day fix and fix extreme, Autumn calabrese, nutrition plan, fitness, Alyssa Schomaker, A fit nurse, " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBgLLAGkap4K6BYMIFH8zyg37uiqzZwR3dxg2VEwskFUzSSPjYwcT53k4cx_77okixPvQ2jaeYPB6t_DGfhytPDObOt-_16dTGBpwY_uBjqCbSZBpwZl-VfsduK_4Q_GOkNyNDsq3KW0cm/s1600/images+(1).jpeg" title="" /></a></div>
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 20px;">If you have any further questions regarding either of these programs or what you think would be most beneficial for your needs please contact me.</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 20px;">IF you think that you want to be in my 21 day fix extreme test group then please complete an application here. I am going to have a fun motivational challenge group for those of you that decide the fix is more your ball game as well. just indicate that your fitness level as beginner and we can get to know each other.</span></span><br />
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 20px;">Both groups start on February 9th! So excited for this!!!!!</span></span></div>
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21 Day Fix, 21 day fix extreme, A fit nurse, Alyssa schomaker, Autumn calabrese, difference between 21 day fix and fix extreme, fitness, nutrition plan

Q and A: What is the difference between the 21 day fix and the 21 day fix extreme?

Autumn Calabrese Question and Answers regarding the difference between the 21 day fix and the 21 day fix extreme. What is...

Posted by Alyssa Schomaker / Friday, June 27, 2014 / No comments / 21 Day Fix , carbs , clean eating recipes , diet , food , health , health and fitness , lifestyle , nutrition

Why Low Carb Diets Got it All Wrong

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<span style="color: #606060; font-size: 13px;">By Brian St. Pierre shared from www.precisionnutrition.com</span></div>
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<span style="color: #f4cccc;">Ask almost anyone what they need to do to lose a few pounds, and they’ll probably say: “Cut back on the carbs.” As a nutrition coach, I’ve heard it hundreds of times.</span></div>
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While the low carb movement has waxed and waned in popularity since the Atkins revival of the late 90s and early 2000s, most folks now assume that carbohydrates are inherently fattening.</div>
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Health-conscious diners order bunless hamburgers, skip the baked potato side dish, and send the bread basket back to the kitchen. (Or don’t, and feel guilty about it.)</div>
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In the past few years, I’ll bet you’ve heard (or thought) at least one of the following:</div>
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<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">Carbs spike your blood sugar and insulin, which slathers on the body fat.</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">Carbs, especially sugar and grains, cause inflammation.</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">Carbs are not an essential part of the diet like fat and protein.</li>
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Seems simple and logical. Which is the problem.</div>
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These simplistic statements about “good foods” and “bad foods” ignore biological complexity and the bigger picture.</div>
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Let’s look closer.</div>
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Do carbs increase insulin levels?</h4>
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Yes, they do.</div>
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Does increased insulin after meals lead to fat gain?</h4>
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No.</div>
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(Insulin’s actually a satiety hormone — in other words, it makes you feel full — so the idea that on its own it leads to fat gain doesn’t make sense.)</div>
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Are carbs really inflammatory?<strong style="box-sizing: border-box;"></strong></h4>
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That depends. Are we talking about processed corn syrup? Probably.</div>
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But if we’re talking about whole grains, <a href="http://www.precisionnutrition.com/should-you-avoid-grains" style="box-sizing: border-box; color: #0a7baa;">not really</a>.</div>
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Are carbs less important than protein, fat, and the many micronutrients that contribute to our health?</h4>
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<strong style="box-sizing: border-box;"></strong>Well, if you’re talking about processed carbs, the answer is a resounding yes.</div>
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But if you’re talking about whole, minimally processed carbs, that’s a different story.</div>
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Can a low-carb diet work to help people lose weight?</h4>
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<strong style="box-sizing: border-box;">Of course it can.</strong></div>
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Is it because it is low in carbs?</div>
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Maybe. Maybe not.</div>
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Can eating an appropriate amount of carbs actually help you look, feel and perform your best?</h4>
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You bet it can.</div>
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The problem with <em style="box-sizing: border-box;">not</em> eating carbs</h2>
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As a weight loss strategy, cutting carbs (while reducing the total number of calories) clearly works pretty well for some people. If it didn’t, then Atkins would have never been popular in the first place.</div>
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Here’s the thing, though: <strong style="box-sizing: border-box;">Carb reduction costs us.</strong></div>
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You see, <strong style="box-sizing: border-box;">most of us require some level of carbohydrates to function at our best over the long term</strong>.</div>
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Sure, we can cut carbs <em style="box-sizing: border-box;">temporarily</em> if we need to lose weight quickly. But for most of us, keeping carbs too low for too long can have disastrous consequences.</div>
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This is especially true for those of us who work out.</div>
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If you’re sedentary, your carb needs are lower. So you might be able to get away with more restriction.</div>
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But if you like to exercise regularly and enthusiastically, restricting your carb intake too drastically can lead to:</div>
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<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">decreased thyroid output</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">increased cortisol output</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">decreased testosterone</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">impaired mood and cognitive function</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">muscle catabolism</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">suppressed immune function.</li>
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In other words: Your metabolism might slow, your stress hormones go up and your muscle-building hormones go down.</div>
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You feel lousy, spaced-out, sluggish, cranky… and maybe even sick.</div>
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Most vexing of all: <strong style="box-sizing: border-box;">You probably don’t even lose that much weight in the long term.</strong></div>
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If you’re interested in the details and some research, read on. If you just want to know what to do, skip to the end.</div>
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Decreased thyroid</h3>
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In order to function properly and to maintain an appropriate metabolism, our body produces an important hormone called T3. T3 is the most active thyroid hormone and is incredibly important for blood glucose management and proper metabolic function.</div>
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<strong style="box-sizing: border-box;">Low T3 levels can lead to a condition called euthyroid sick syndrome</strong>, in which people are constantly cold and sluggish. (Imagine your metabolic “body motor” idling at a slower speed.)</div>
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A landmark study, known as the Vermont Study, found that T3 is very sensitive to calorie and carbohydrate intake. <strong style="box-sizing: border-box;">When calories and carbs are too low, your T3 levels drop</strong>.</div>
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In addition, the Vermont Study found that another hormone, <em style="box-sizing: border-box;">reverse</em> T3 (rT3), is <em style="box-sizing: border-box;">also</em> sensitive to calorie and carbohydrate intake. Reverse T3, as the name implies, inhibits T3.</div>
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<strong style="box-sizing: border-box;">Getting enough carbs can lower reverse T3. Not eating enough carbs will increase it, thus blocking the important work of T3</strong>.</div>
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The Vermont Study is far from alone. Other research confirms that ketogenic (ultra-low carb) diets reduce T3 levels as rapidly as starvation.</div>
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Additional studies  show that when calories are held constant (in this case at 2100 calories), reducing carbohydrates from 409 g to 202 g and then to 104 g significantly reduced serum T3 levels (from 91 to 86 to 69 ng/dL respectively).</div>
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Finally, French researchers examined four calorically equal diets (2800 calories in this case), lasting 1 week each. Two of these diets contained 250 grams of carbs, which is a fairly typical proportion. The low-carb diet included 71 grams of carbs, and the high-carb diet included 533 grams of carbs.</div>
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T3 levels were equal on the normal and high carb diets (ranging from 163.3 to 169.5 ng/100 mL). However, on the low carb diet they fell to 148.6 ng/100 mL on average. And of course, rT3 correspondingly rose on the low carb diet, but not on the standard or high carb diets.</div>
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Thyroid hormones are important for more than just weight loss; they also have profound effects on our overall health and energy levels.</div>
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Thus, when you don’t eat enough, and/or eat enough carbs while training:</div>
<ul style="box-sizing: border-box; margin: 0px 0px 0px 1.25rem; padding: 0px 0px 10px;">
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">T3 goes down</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">Reverse T3 goes up, further blocking T3</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">You feel like crap, and eventually your training sucks</li>
</ul>
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<strong style="box-sizing: border-box;">If you’re active, you <em style="box-sizing: border-box;">need</em> adequate energy and carb intakes for a healthy thyroid.</strong></div>
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Cortisol up; testosterone down</h3>
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Research consistently shows that <strong style="box-sizing: border-box;">people who exercise regularly need to eat enough carbs or their testosterone will fall while their cortisol levels rise</strong>. This is a sure-fire recipe for losing muscle and gaining fat.</div>
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Incidentally, it’s also a marker for excessive training stress.</div>
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In a study in <em style="box-sizing: border-box;">Life Sciences</em>, men who ate a high carbohydrate versus a low carbohydrate diet for 10 days had higher levels of testosterone and sex hormone binding globulin, and lower levels of cortisol.</div>
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A few years later, another study took this research a step further. This time the subjects included men and women who exercised regularly. And in addition to considering the effect of their diet on hormones, researchers put them through some performance tests.</div>
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Once again, <strong style="box-sizing: border-box;">when the subjects ate a low carb diet, their testosterone (and other anabolic hormones) went down, while their cortisol went up</strong>.</div>
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And, after following a low carb diet for just <em style="box-sizing: border-box;">three</em> days, only two of the six participants were able to complete the cycling test! Meanwhile, when following the higher carb diet for three days, all six participants were able to complete the test.</div>
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In 2010, researchers reconsidered the same question — this time in relation to intense exercise. In this particular study, subjects eating the low carb diet (where 30% of their calories came from carbs) saw a drop of 43% in their testosterone to cortisol ratio. Not good. Meanwhile, the control group (who got 60% of their calories from carbs) saw no change in their testosterone/ cortisol ratios.</div>
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<strong style="box-sizing: border-box;">Thus:</strong></div>
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<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;"><strong style="box-sizing: border-box;">inadequate carbohydrate intake can decrease testosterone (which no one wants); and</strong></li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;"><strong style="box-sizing: border-box;">increase cortisol (which no one wants); while</strong></li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;"><strong style="box-sizing: border-box;">negatively affecting performance (which no one wants).</strong></li>
</ul>
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Carbohydrates and women’s hormones</h3>
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We now know that <strong style="box-sizing: border-box;">eating too low-carb for too long can cause significant disruptions to many hormones</strong>.</div>
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<strong style="box-sizing: border-box;">This seems especially true for women</strong>, whose bodies may be more sensitive than men’s to low energy or carbohydrate availability (perhaps because of the evolutionary importance of having enough body fat and nutrients to sustain a pregnancy).</div>
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While organs like our gonads or thyroid make hormones, Mission Control of our hormone production system is the central nervous system (CNS), i.e. the brain.</div>
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Our hypothalamus and pituitary glands, which sit in the brain, are exquisitely sensitive to things like energy availability and stress (which can include life stress and exercise stress).</div>
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The hypothalamus and pituitary work together with other glands such as the adrenal glands. This partnership is often known as the hypothalamic-pituitary-adrenal, or HPA, axis.</div>
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Thus, when women don’t eat enough calories or carbohydrate — or even when women eat enough calories but not enough carbohydrate — they face <strong style="box-sizing: border-box;">hypothalamic amenorrhea. </strong></div>
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This means disrupted hormones and stopped — or irregular — periods because of the HPA’s response to perceived starvation and stress.</div>
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In hypothalamic amenorrhea, hormone levels plummet, and the cascade is felt throughout the system. You end up with low levels of luteinizing hormone (LH), follicle-stimulating hormone (FSH), estrogen, progesterone, and testosterone.</div>
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In addition, we’ve already seen that not eating enough carbohydrate tends to increase cortisol levels. When cortisol rises, it signals your HPA axis to further decrease pituitary activity. Not good.</div>
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Your HPA axis regulates functions such as stress response, mood, digestion, immune system, libido, metabolism and energy levels.</div>
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And your pituitary in particular is responsible for synthesizing and secreting growth hormone, thyroid stimulating hormone, prolactin, LH, FSH and other incredibly important hormones.</div>
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With all this said, here’s the takeaway message: Many women try to eat low-carb, wanting to be healthier.</div>
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Yet because low-carb diets can significantly disrupt hormone production, women with too-low carb intakes — especially active women — can face:</div>
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<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">a stopped or irregular menstrual cycle;</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">lowered fertility;</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">hypoglycemia and blood sugar swings;</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">more body fat (especially around the middle);</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">loss of bone density;</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">anxiety, depression, and other mental health issues;</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">chronic inflammation and worse chronic pain;</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">chronic fatigue and disrupted sleep; and</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">a host of other chronic problems…</li>
</ul>
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…ironically, this is the exact opposite of what they wanted in the first place.</div>
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Muscle loss</h3>
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When we think about building muscle, we usually think of protein. But research shows that lowering carb intake can affect your muscle mass <em style="box-sizing: border-box;">even if</em> protein remained constant.</div>
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<strong style="box-sizing: border-box;">In other words, even if you’re guzzling protein shakes or eating steak 5 times a day, you could be losing muscle if you aren’t getting enough carbs.</strong></div>
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A recent study from the Netherlands compared three diets:</div>
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<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">a high carb diet (85% carbs);</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">a medium carb diet (44% carbs); and</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">a low carb diet (2% carbs).</li>
</ul>
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All diets had the same total calories and the same amount of protein — 15%. (Yes, a little low, but more or less adequate.)</div>
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The result? For starters, pretty consistent with other research.</div>
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<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">T3 levels and reverse T3 levels stayed the same with high and moderate carbohydrate intake.</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">T3 levels and reverse T3 went down on the low-carb diet.</li>
</ul>
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But here’s the interesting wrinkle. In this study, the researchers also measured urinary nitrogen excretion to see how the diets affected protein breakdown.</div>
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In this case, <strong style="box-sizing: border-box;">the low carb diet <em style="box-sizing: border-box;">increased</em> muscle breakdown, because severely low carbs lowered insulin levels.</strong></div>
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Again, you’d assume that protein intake would determine muscle breakdown. And you might assume — based on what you’ve heard — that having higher insulin is always “bad”.</div>
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In fact, <strong style="box-sizing: border-box;">insulin is crucial for building muscle</strong>.</div>
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<strong style="box-sizing: border-box;">When you get enough carbs to meet your needs, you replenish muscle glycogen and create an anabolic (building-up) hormonal environment</strong>. You get strong and buff. That’s good.</div>
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<strong style="box-sizing: border-box;">Conversely, when you don’t eat enough carbohydrate, muscle glycogen is depleted and a catabolic (breaking-down) hormonal environment is created, which means more protein breakdown and less protein synthesis.</strong> This means slower muscle growth — or even muscle loss.</div>
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Putting it all together</h3>
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The bottom line? <strong style="box-sizing: border-box;">Not eating enough carbohydrates can lower T3 levels, disrupt cortisol to testosterone ratios, interfere with a woman’s delicate hormone balance, contribute to muscle loss, and prevent muscle gains.</strong></div>
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Definitely not what most of us want!</div>
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But wait a minute.</div>
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Even if all of this is true, aren’t low carb diets better for fat loss?</div>
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And aren’t fat-adapted athletes performing just as well as athletes who eat a lot of carbs?</div>
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Low carbs are not better for fat loss</h2>
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The logic seems so clear and appealing: <em style="box-sizing: border-box;">High carbs lead to insulin which leads to fat storage. Low carbs keep insulin low, which should get you effortlessly lean while you enjoy chicken wings, salmon, eggs, and butter</em>.</div>
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Indeed, many people who try low-carb dieting are initially pleased by an immediate weight loss… which is mostly water and glycogen. So, in the short term, it <em style="box-sizing: border-box;">seems</em> like low-carb diets are superior.</div>
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But does long-term evidence support low-carb dieting?</div>
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Research says no. <strong style="box-sizing: border-box;">Over the long haul, any differences between low-carb and other diets even out.</strong></div>
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Protein: The hidden success factor</h3>
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Most studies that suggest low-carb diets are superior suffer from a common methodological flaw: They usually don’t match protein intake between groups. This means that the low carb group often ends up consuming significantly more protein.</div>
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We know that getting plenty of protein has many advantages:</div>
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<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">protein has a higher thermic effect — our bodies have to “rev up” to digest it (you’ll know this if you’ve ever gotten the “meat sweats” after a big steak);</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">protein makes people feel fuller, longer; and</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">protein helps people retain lean mass.</li>
</ul>
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<strong style="box-sizing: border-box;">In other words, the big “secret” might be a <em style="box-sizing: border-box;">high protein</em> diet rather than a <em style="box-sizing: border-box;">low carb</em> diet.</strong></div>
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So let’s play fair and look at a study where protein was matched. In this study, subjects who ate a moderate carb diet (40% calories from carbs) reported significantly better mood, and <strong style="box-sizing: border-box;">lost about the same amount of weight as those on a ketogenic low-carb diet</strong> (5% calories from carbs).</div>
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Actually, the group who ate a moderate amount of carbs showed a small (though not statistically significant) tendency to lose <em style="box-sizing: border-box;">more</em> body fat as compared to those on a low carb diet (5.5 kg vs 3.4 kg in 6 weeks).</div>
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Both diets improved insulin sensitivity. However, the ketogenic diet also increased LDL cholesterol and inflammatory markers and subjects who were on it felt less energetic.</div>
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Thus, in this study:</div>
<ul style="box-sizing: border-box; margin: 0px 0px 0px 1.25rem; padding: 0px 0px 10px;">
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">moderate carb eaters felt better</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">moderate carb eaters lost about the same amount of weight, maybe even a little more</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">both types of eaters improved insulin sensitivity</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">the low carb dieters ended up with worse blood work and inflammation</li>
</ul>
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Makes you wonder why low carb gets so much hype, doesn’t it?</div>
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Especially considering that a recent review of long-term low carb versus low fat diets — the largest of its kind so far — found that both low carb <em style="box-sizing: border-box;">and</em> low fat diets reduced people’s weight and improved their metabolic risk factors.</div>
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In this review, both diets had about the same weight loss, changes in waist circumference, and measurements of several metabolic risk factors (blood pressure, blood glucose, insulin).</div>
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Still, it would be great to understand more about what makes low carb diets “work” at all. One recent study asked: Do low carb diets work because they restrict carbs or because they tend to increase protein?</div>
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Over the course of one year, the researchers compared four different conditions:</div>
<ol style="box-sizing: border-box; list-style-image: initial; list-style-position: initial; margin: 0px 0px 0px 1.25rem; padding: 0px 0px 10px;">
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">normal protein, normal carbohydrate</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">normal protein, low carbohydrate</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">high protein, low carbohydrate</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">high protein, normal carbohydrate.</li>
</ol>
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Interestingly, <strong style="box-sizing: border-box;">the two groups eating the high protein lost the most weight</strong>.</div>
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And the real kicker? <strong style="box-sizing: border-box;">Varying the levels of fats and carbs seemed to make no difference to body composition.</strong></div>
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Who needs carbs? Who doesn’t?</h2>
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As our name implies, at Precision Nutrition we don’t believe in one-size-fits-all dietary recommendations.</div>
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Like most things, carbohydrate requirements fall on a bell curve.</div>
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<img alt="Bell curve diagram copy r1 1024x715 Carb controversy: Why low carb diets have got it all wrong." height="418" src="http://www.precisionnutrition.com/wordpress/wp-content/uploads/2014/02/Bell-curve_diagram-copy_r1-1024x715.png" style="border: none; box-sizing: border-box; display: block; height: auto; margin: 2rem auto 0px; max-width: 100%; outline: none; padding: 0px; width: 745px;" title="" width="600" /></div>
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Most people do best with some carbs.</h3>
<ul style="box-sizing: border-box; margin: 0px 0px 0px 1.25rem; padding: 0px 0px 10px;">
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;"><strong style="box-sizing: border-box;">About 70% of you will do really well with PN’s standard hand-size portion guidelines.</strong> (See our <a href="http://www.precisionnutrition.com/calorie-control-guide" style="box-sizing: border-box; color: #0a7baa;">Calorie Control Guide</a> for more.)</li>
</ul>
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<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;"><strong style="box-sizing: border-box;">Around 25% of you will do really well increasing or reducing your carb servings by just a little bit.</strong> This is what we call eating for your body type, and we outline our recommendations <a href="http://www.precisionnutrition.com/fix-a-broken-diet" style="box-sizing: border-box; color: #0a7baa;">here</a>.</li>
</ul>
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A few people do best with high carbs.</h3>
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<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">About 2.5% of the population — people who are ultra-endurance athletes, and a few other outliers — will thrive when eating incredibly <em style="box-sizing: border-box;">high</em> amounts of carbs. (We’re talking ≥ 70% of their total calories).</li>
</ul>
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A few people do best with low carbs.</h3>
<ul style="box-sizing: border-box; margin: 0px 0px 0px 1.25rem; padding: 0px 0px 10px;">
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">In fact, ketogenic diets are actually prescribed for people with epilepsy, as they seem to reduce their symptoms and cut down on seizure frequency.</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;">Very sedentary people, as well as people who are extremely metabolically dysregulated (e.g. metabolic syndrome, diabetes), may benefit from a lower-carb diet for a while as part of an overall transition towards more activity and healthier metabolism.</li>
</ul>
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A unique specimen: The low-carb athlete</h3>
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You might have been wondering about that remaining 2.5% of successful low-carbers.</div>
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While rare, these ultra-low-carb people do exist. Even in athlete trials, where the vast majority of participants do better on high carb diets versus low carb diets, you’ll almost always find a few who perform better on a low carb regime.</div>
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This study on competitive cyclists offers a perfect example. While the authors concluded that endurance wasn’t generally affected by a high-fat, low-carb intake — at least after athletes became adapted to it — individual responses to this diet did vary enormously.</div>
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Two of the five participants got tired sooner when eating low-carb (taking 48 and 51 minutes to conk out, respectively). But one participant actually got <em style="box-sizing: border-box;">better</em> by 84 minutes on the low carb diet.</div>
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<strong style="box-sizing: border-box;">The data are clear: Each athlete — each person — is unique when it comes to carbohydrate requirements.</strong></div>
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While on average the performance of the cyclists did not vary whether they were eating high carb or high fat diets, there was one interesting difference, highlighted by the study authors in a review study done twenty-one years later.</div>
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After a week of adaptation to the low-carb diet, most cyclists felt that they could more or less perform normally… except for their sprint capacity, which <em style="box-sizing: border-box;">never</em> seemed to recover while restricting carbs.</div>
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If you are a high-performing athlete, this might be especially important to keep in mind. Even in extreme endurance sports, sprint capability can be vitally important. Especially as you’re nearing that finish line.</div>
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<strong style="box-sizing: border-box;">But before we get too carried away in the opposite direction and start carb loading, let’s remember this basic truth: Most of us are not elite athletes.</strong></div>
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So while studies will show that on average athletes tend to perform better with higher carb intakes, this is not a universal rule. There is always individual variability.</div>
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What this means for you</h2>
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Sometimes, we get so caught up in fad diets that we forget to look at the evidence. But fad diets are mostly bad diets.</div>
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For many years, we thought the secret to maintaining our weight was to eat lots of carbs and reduce our fat intake. Just think of the old Food Guide Pyramid with grains at the bottom and oils at the top.</div>
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<strong style="box-sizing: border-box;">Low-fat, high-carb didn’t work for most of us</strong>. People felt deprived and hungry; they “cheated” with “fat-free”, high-sugar treats; and they ended up eating a lot of rice cakes.</div>
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Then the pendulum swung, people hopped on the low carb, high fat bandwagon, and it was party time with almond butter, bacon, and heavy cream.</div>
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<strong style="box-sizing: border-box;">Unfortunately for most of us, low carb doesn’t work so well, either.</strong></div>
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Strict diets aren’t the answer</h3>
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If your eating plan isn’t working for you, it’s tempting to make it more restrictive. You might assume that if you aren’t losing fat going kinda low-carb, you should go full ketogenic.</div>
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But <strong style="box-sizing: border-box;">more restriction almost never works</strong>.</div>
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<strong style="box-sizing: border-box;">Don’t take your nutrition to extremes — unless you have extreme goals.</strong></div>
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<strong style="box-sizing: border-box;">Strategic moderation, as unsexy as that sounds, is the only sustainable method.</strong></div>
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Most of us need some carbs</h3>
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<strong style="box-sizing: border-box;">Most of us will look, feel, and perform our best when we balance a reasonable amount of lean protein, quality carbs, and healthy fats.</strong></div>
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Our standard portion size recommendations aren’t just what we <em style="box-sizing: border-box;">think</em> is best. They’re what we <em style="box-sizing: border-box;">know</em> is best, based on careful research and our experience with 20,000 clients to date.</div>
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<img alt="V Type Diet Women Carb controversy: Why low carb diets have got it all wrong." class="size-full wp-image-42060 " height="321" src="http://www.precisionnutrition.com/wordpress/wp-content/uploads/2013/06/V-Type_Diet_Women.jpg" style="border: none; box-sizing: border-box; display: block; height: auto; margin: 2rem auto 0px; max-width: 100%; outline: none; padding: 0px; width: 745px;" title="" width="612" /></div>
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Portions for women</div>
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<img alt="V Type Diet Men Carb controversy: Why low carb diets have got it all wrong." height="360" src="http://www.precisionnutrition.com/wordpress/wp-content/uploads/2013/06/V-Type_Diet_Men.jpg" style="border: none; box-sizing: border-box; display: block; height: auto; margin: 2rem auto 0px; max-width: 100%; outline: none; padding: 0px; width: 745px;" title="" width="612" /></div>
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Portions for men</div>
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Experiment & have fun</h3>
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Our recommendations let you be flexible, enjoy the high-quality foods you love, and adjust your intake to your own experience, goals, and unique needs.</div>
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Don’t like rice? Fine. Try another carb source.</div>
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Don’t like beef for your lean protein? How about eggs?</div>
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Need more carbs to support your athletic performance? Cool. Add another few servings and see how it goes.</div>
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Curious about balancing your blood sugar by dialing back the carbs just a little bit? Great — give it a go, monitor your glucose levels, and see how you feel.</div>
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YOU are unique. Your body is unique.</div>
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<strong style="box-sizing: border-box;">Your individual carb requirements depend on your:</strong></div>
<ul style="box-sizing: border-box; margin: 0px 0px 0px 1.25rem; padding: 0px 0px 10px;">
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;"><strong style="box-sizing: border-box;">goals</strong> (fat loss, muscle gain, maintenance)</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;"><strong style="box-sizing: border-box;">genetics</strong> (different body types, medical conditions)</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;"><strong style="box-sizing: border-box;">carb source</strong> (refined versus minimally processed)</li>
<li style="box-sizing: border-box; margin: 0px; padding: 0px 0px 8px;"><strong style="box-sizing: border-box;">activity level</strong> (sedentary, weight-training, endurance athlete).</li>
</ul>
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Keep it simple</h3>
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<strong style="box-sizing: border-box;">Don’t overly restrict</strong>; don’t over-think it; don’t waste time with “carb math”.</div>
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<strong style="box-sizing: border-box;">Enjoy a wide variety of minimally processed, whole and fresh foods</strong>.</div>
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<strong style="box-sizing: border-box;">Observe how you look, feel, and perform</strong>.</div>
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<strong style="box-sizing: border-box;">Decide what to do based on the data you collect about yourself</strong>, not on what you think you “should” do.</div>
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<strong style="box-sizing: border-box;">The only “rules” come from <em style="box-sizing: border-box;">your</em> body and <em style="box-sizing: border-box;">your</em> experience</strong>. Don’t follow a dietary prescription for anyone else’s body.</div>
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And above all, for most active people, <strong style="box-sizing: border-box;">carbs are your friend!</strong></div>
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Eat, move, and live… better.</h2>
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High carb, low carb…the health and fitness world can sometimes be a confusing place. But it doesn’t have to be.</div>
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Let us help you make sense of it all with this <a href="http://www.precisionnutrition.com/weekly-email-updates" style="box-sizing: border-box; color: #0a7baa;">free special report</a>.</div>
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In it you’ll learn the best eating, exercise, and lifestyle strategies – unique and personal – for you.</div>
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<a href="http://www.precisionnutrition.com/weekly-email-updates" style="box-sizing: border-box; color: #0a7baa;">Click here to download the special report, for free.</a></div>
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References</h2>
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<a href="" id="references_link" style="box-sizing: border-box; color: #0a7baa; cursor: pointer; text-decoration: underline;">Click here to view the information sources referenced in this article.</a></div>
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21 Day Fix, carbs, clean eating recipes, diet, food, health, health and fitness, lifestyle, nutrition

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Why Low Carb Diets Got it All Wrong

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