The Workout: Plyo Fix EXTREME
Plyo Fix EXTREME… Wow. I haven’t sweated, huffed and puffed like that since Insanity! If you’re unfamiliar with plyometrics, it’s basically jump training. Lots of squats, lots of leg work. It’s hard. So how does Autumn manage to make it EXTREME? Easy… add weights! It’s a seriously intense workout. One of the hardest moves in my opinion is the Split Lunge Jump. Your legs are positioned in a split squat, with your weights framing your front leg. You lower yourself into a squat, raise yourself back up, and then JUMP! Each exercise is 30 seconds, which at first seems like you’re catching a break considering exercises are 60 seconds in the 21 Day Fix. But trust me when I tell you that 30 seconds is enough and you’ll be feeling the burn after 10!
Another familiar exercise, burpees, gets extreme in the form of Burpee Tuck Jumps. It’s a basic burpee with a tuck jump added at the end.
The Meals: Countdown to Competition Eating Plan
I’m following the Countdown to Competition Eating Plan, which alternates between Countdown to Competition (carb depletion) and the 21 Day Fix EXTREME meal plan. For two days I’ll follow CTC and then have a “day off” and revert to the 21DFX eating plan… so today and tomorrow will be CTC, then one day of 21DFX, and it repeats. The CTC eating plan reminds me a lot of the 3 Day Fix from the 21 Day Fix. It’s a lot of small meals spaced 2 hours apart throughout your day to keep your metabolism going. The meals are mostly protein and veggies, and coconut oil (and occasionally avocado) is my healthy fat. Because I’m eating constantly all day long, I make everything ahead of time and portion it out into containers, so when meal time arrives I can just microwave it. I also made enough for both days, which makes this whole process simple and convenient. I am in the first calorie bracket, which means I eat 6 red, 3 green, 1 yellow, and 3 teaspoons of coconut oil each day.
egg whites + steel cut oats + coconut oil (1 red + 1 yellow + 1 tsp)
I used fast cooking steel cut oats sprinkled with stevia and cinnamon, and I seasoned the eggs with salt, pepper, and cayenne pepper. The coconut oil can be used for cooking, but the suggested method is to microwave it until it liquefies and drink it. I love the taste and prefer this method as well.
Shakeology (1 red)
It’s optional to replace one of the proteins with Shakeology, so I got to enjoy my Vegan Tropical Strawberry Shakeology as a mid-morning snack.
ground turkey + broccoli + coconut oil (1 red + 1 green + 1 tsp)
I seasoned the ground turkey with salt, pepper, onion powder, and Worcestershire sauce, and roasted the broccoli with salt, pepper and garlic powder.
ground turkey + peppers + guacamole (1 red + 1 green + 1 blue)
It’s optional to replace one of your coconut oil teaspoons with a blue container of avocado, so for an afternoon snack I enjoyed some Fix-approved ground turkey seasoned with the Fix’s Southwest Seasoning, guacamole and peppers.
chicken + asparagus (2 red, 1 green)
The chicken I slow-cooked in the Fix’s Mediterranean Seasoning, and it was delicious! I think it would also taste wonderful cold on top of a salad.