The Workout: Upper Fix EXTREME
For the Upper Fix EXTREME, you’ll need a heavy and a light set of weights, and a resistance band. The reason you’ll need two sets of weights is because this workout is based off a drop set, which means for the first half of the exercise you’ll use the heavy weights, and for the remaining half you’ll use lighter ones so you can get in more reps. Autumn incorporates a lot of great exercises that focus on your upper body but engage the lower body as well, like the Wide Grip Lunge.
She also utilizes the resistance bands for a couple of exercises, and these engage the back in a big way. Your lats will be burning after these moves!
The Meals: Countdown to Competition Eating Plan
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)
ground turkey + broccoli + coconut oil (1 red + 1 green + 1 tsp)
I made such a huge batch of ground turkey and chicken ahead of time, I’ve had meals for two days now! I just portion out what I need for each meal, pop it in the microwave, and I’m done. It’s definitely necessary to have things done ahead of time since these meals are so close together. I did make another large batch of roasted broccoli this morning to get through the rest of the day.
chicken + asparagus (1 red + 1 green)
ground turkey + avocado + peppers (2 red + 1 green + 1 blue)
It’s optional to replace one of the coconut oil teaspoons with a blue container full of avocado, and it just so happens that guacamole is one of my favorite foods ever. And luckily, guacamole I get is Fix-approved! I tossed a little Tabasco in the ground turkey, mixed in the guac, and scooped it all up with the peppers. Best meal of the day for sure!