The Difference Between the 21 Day Fix and The 21 Day Fix Extreme

Can I just start this blog post off by saying that the 21 Day Fix Extreme is extremely awesomely kicking my butt?!

After four years as a Beachbody coach I've been apart of many amazing product launches, each one brings a new excitement. However, not every program is what we often call a 'soul mate' workout... ya know that workout that just CLICKS? You actually look forward to doing and its right up your alley! THAT'S a soul mate workout. && that's how I feel about 21DFX!

There's a decent and growing variety of workouts to choose from as well as trainers, and thats one of the things I love about this company. But sometimes a program comes along and makes a big SPLASH... and that my friends is the 21 Day Fix and the Fix Extreme. Which I will be referring to as 21DF and 21DFX to keep things simple (and a lot less typing).


Since I've done the 21 Day Fix (in Feb. of 2014) and had great results, there was no WAY I was going to pass up the 21DFX! I ordered that baby on two day shipping and started the workouts right away to get a better feel for what I was in for... I officially started my 21DFX journey on Feb. 17th 2015 with the diet (and not just checking out the workouts... I had to get past a few fun events before I could solidify a meal plan).

And oh mama... oh my cheeks. It's a good one gals. But I know not EVERYONE has tried the first 21DF that was released in 2014, so I want to make sure I give the BEST advice on what's the right pick for YOU! Because when it comes to these programs, its not one size fits all... or one fitness level fits all.



The 21DFX is MORE extreme than the first, and Ill be flat out honest with you... if you haven't done the FIRST 21DF or tried one of our harder programs like P90X, Insanity or Body Beast, it will be hard to jump right into the 21DFX & I would suggest starting with 21DF FIRST.

Before I get into the similarities and differences of the two, let me quickly note that the 21DFX is EXTREME. It's no cake walk, and as a girl who loves to hit the gym and lift, this program is focused on muscle endurance and strength. If you think the gym is HARDER than at home program like this, I dare you (double dog dare ya) to take the 21 Day Challenge.

I know that a lot of you who follow me love to lift as well and its hard to imagine giving up a schedule like that, or maybe you are a cardio bunny and can't imagine not running a few times a week.

Let me slow your roll for a second. This program is meant to kick your ass all around, with weights, with cardio, with plyos, with endurance training, and with a legit meal plan that you can customize to your liking based on the food groups given. And the prize? Ryan Gosling... meme. Just kidding!

A lot of us stubbornly run in circles, spin our wheels, and think we know whats 'best' because we're so stuck in routine. But if you have been doing just that and STILL not seeing the results you want, again... I double dog dare you to give 21 days a shot.

Alright, so onto the goods, because I could go on forever about how at home programs are probably one of the best ways to get results.... but dassssss just me ;-)




21 Day Fix (+ Challenge Pack option)

Price: 21DF a la carte $60 + shipping/tax (roughly $10 or so) OR 21DF Challenge Pack *Shakeology included* $160

• Color coded containers: 1 green, 1 purple, 1 red, 1 yellow, 2 orange, 1 blue
• Flexible meal plan and Start Here Guide  
• 21 Day Fix workouts:

1. Upper Fix. Targeted resistance training helps shape your chest, back, shoulders, arms, and abs. 
2. Lower Fix. Firm and tone your entire lower body while you blast fat and burn calories.  
3. Total Body Cardio Fix. Keep your heart rate up and your metabolism revved high long after the workout is over. 
4. Cardio Fix. Get your heart pumping and your body moving as you melt away the pounds. 
5. Pilates Fix. Strengthen your core, elongate your muscles, and firm your hips and thighs.
6. Yoga Fix. Improve your balance, flexibility, and strength as you help relax your muscles. 
7. Dirty 30 workout

4 rounds of fat-burning exercises help carve out a leaner, stronger physique.

• Bonus DVD (when you order through a coach) Plyo Fix 
• Shakeology Shaker Cup 
• 3 Day Quick Fix Guide 
• *Shakeology 30 day supply when you order the 21DF Challenge Pack w/ $2 shipping 

21 Day Fix Extreme (+ Challenge Pack option)

Price: 21DFX a la carte $60 + shipping/tax (roughly $10 or so) OR 21DFX Challenge Pack *30 day supply of Shakeology included* $160

• Color coded containers: 1 green, 1 purple, 1 red, 1 yellow, 2 orange, 1 blue
• Flexible meal plan and Start Here Guide  
• 21DFX Workouts: 

1.         Plyo Fix Extreme
            An explosive lower-body workout that uses jumping and resistance to
            torch calories and sculpt muscles.
2.         Upper Fix Extreme
            By alternating opposing muscle groups, this no-rest upper-body
            workout will help shred your chest, back, shoulders, and arms.
3.         Pilates Fix Extreme
            Using a resistance band for every exercise, this intense mat workout
            works the entire body, placing emphasis on the core.
4.         Lower Fix Extreme
            Glutes, quads, hamstrings, and calves will get stronger, leaner, and
            more defined with challenging resistance work.
5.         Cardio Fix Extreme
            Combining weighted cardio moves with traditional metabolic training
            intervals keeps your heart rate soaring.
6.         Yoga Fix Extreme
            A fast-paced flow yoga class, combining strength, balance,
            flexibility, and power.

• Dirty 30 Extreme Workout - One of Autumn's personal favorites! It’s a down and dirty workout featuring seven compound moves that target multiple muscle groups simultaneously, to help you develop integrated strength and incredible definition.
• Countdown to Competition - Autumns actual training before she hits the NPC stage
• *Shakeology 30 day supply when you order the 21DF Challenge Pack w/ $2 shipping 

More obvious differences besides the fact that 21DFX is like 21DF on steroids are:

• 21DFX (PAGE 4) gives the option to calculate your caloric bracket by also including how active your lifestyle is -- whether thats sedentary, moderate or manual labor. 

• In 21DF the caloric brackets range differently than the 21DFX 

• There's a countdown to competition that features a MUCH MORE (cod filled) diet plan that Autumn uses before she takes the stage. Foods listed in the container sections labeled with a "+" sign is what she eats. "X" next to a food item are ones she avoids. 

Now for all you who KNOW deep down you struggle with portion control and you're worried you'll be hungry... its like doing a cleanse and being upset your hungry. If your portions have been well... out portioned you're going to experience hunger time to time. But the ideal is also to shrink our stomachs back down to their actual size. Since here in 'Merica we like to Super Size! ;-)

BUT to be honest, the first few days I was hungry, but the next week was much easier. And before I know it, I'm abel to stop myself much more naturally earlier on in the meal and even save it for later. Talk about saving money, time and resources!

If you want more info on how to get started or to join one of my free 30 day fitness challenge groups on Facebook, click HERE. 

Or you can contact me through the pop up on this page ;-)

I hope to see YOUR name and face in one of my groups soon! 

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7 Healthy Happy Habits to Help You Be More Vibrant and Alive

About two weeks ago, I got a message from an old friend from middle school and high school. Simply put, she asked me 'how the HELL are you so happy all the time?!"

And it got me thinking...

How am I THIS happy all the time? Ok, MOST of the time ;-)

What am I doing DAILY thats making a difference in my life overall?

What's so different about where I was before: depressed, overweight, anxious, secretly pissed off at the world...

To where I am now? Living in the moment, excited for the future, passionate about my purpose and pretty much in the best shape of my life.

And that's where the  'AHA' light bulb moment clicked for me years ago ... its not what you do ONCE in a while that shapes your life... its what you do almost DAILY that has a compounding cause and effect on your life.

*Note: I prefer to use FULFILLMEMT vs. HAPPY -- simply because fulfillment is a state of being, whereas happy is an emotion... and if theres one thing I've learned about emotions is that they are consistently inconsistent!  However these are more quick 'pick me ups' to get you to snap into the present moment!

                                                                                                                                                           

And I don't write this blog to brag about how amazing my life is. In fact I still have days like I use to have before...

I'll get cut off at a stop sign and then get hit.

or I wasn't looking and accidentally fender bendered someone...

Or the dogs ran away and I lost my credit card

OR I had a huge falling out with a friend or family member...

OR the IRS wants me to pay over 10k in taxes...

OR signing divorce papers at 23...


YEAH... I still have THOSE kinds of days.. except now they are few and far between and instead of just reacting in an instant, I've learned a few healthy happy habits that have aided me into less stress and more blessed.

So here are SOME of MY healthy happy habits... 

1. Wake up GRATEFUL... & write it down 

I think we all have some serious first world problems, especially if you're an American or Canadian. We think when our shit hits the fan, the world is doomed and over. How silly right? There are people out there who DREAM of the problems we have. Like running out of toilet paper while mid-doing-the-job ... some people would LOVE to have TP to use.

One of THEE most important healthy habits you can start doing (like yesterday) NOW is to write down 1-3 things you are TRULY genuinely grateful for each day and WHY.

Once you realized day in and day out how much you have to be grateful for, even if you aren't living in the mansion on top of the hill... you will start to create a more ABUNDANT mind set.

& with THAT mind set you will start to grow as a person, when you're already happy with what you have, the comparison game melts away. And we've all heard it: Comparison is the THEIF of JOY.


2. Get Movin' & Groovin'

One of the best, easiest and cheapest ways to get happy and FAST is to put your favorite music station (whether thats spotify, pandora, sound cloud, etc) and dance to your hearts content for a few minutes each day or a full blown sweat sesh in your living room...

I have a dance party with me, myself and I (and sometimes the dogs and boyfriend) at least 4x a week. Dancing however I want to dance without judgement, one of THEE best forms of self expression out there!

Sometimes I shuffle, sometimes I moon walk (or try to), Ill bust out the robot, or break it down like Shakira... whether I'm shaking my badonkadonk like Beyonce or dancing like inner Diva B-Spears to "I'm a Slave For You" >> It's making my big heart happy and releasing endorphins (happy hormones) into my body.

5 minutes of grooving and boogey down time is the perfect pick me up. When you can get your body involved, your mind WILL catch up!

3. Try YOGA 

For all of you rolling your eyes thinking yoga is silly... well you're just too close minded to understand and that is why you should try it even more than the rest of us. Yoga is a strong mind/body connection... its something that will challenge you from the inside out... to controlling your breath, to calming your mind, to stabilizing your body, to pushing your limits and testing your strength.

I do yoga about 2-3x a week (if I can make it to a live class at the gym and if not, I will do it on my own), but that doesn't mean I'm perfect. I still cant do a hand stand... I'm challenging myself to try it every few times so I can overcome the fear of falling on my head.

Every time I try or conquer a new yoga move or inversion, I feel that much more confident about myself. And I'm that much more happy I'm willing to step out side my comfort zone and do something new.

4. Be Your Own BEST FRIEND

I know it can be hard to find self love at times, we're all pretty good at ripping ourselves a new asshole when we don't size up to what we imagined in our heads. If you struggle with confidence and knowing how to truly love yourself, let me just say there is no better time than NOW to learn how to love YOU. WHY? Because your life truly depends on it. Your relationships depend on it, your bank account, your future lovers, your children, your career, just about everything you hold near and dear is BEGGING you to love yourself! If you need help with this area... read THIS book.

5. Pretty Inside... Pretty Outside

This tip is two fold:

ONE) Alright, I love yoga pants as much as the girl reading this... and as much as the guy enjoys seeing our booties on the stair master. But lets get real here. As a life coach (mostly geared towards health and fitness) that works from home its REALLY easy for me to let my appearance slide... I don't really NEED to put on makeup that much, or do my hair all that often, or do my nails.

But just because I don't NEED those things to feel beautiful on the inside, doesn't mean I don't want to look like a fucking 10 on the outside. I want to look and feel sexy, excited, mysterious, welcoming...

And that means doing my hair, curling it, straightening it, or trying a new Carli Bybel hair and makeup tutorial. That means every few months, tossing out old makeup and trying new stuff.

That means shaving my legs, throwing out old baggy clothes and donating to those less fortunate.

It's ok to wear as much or as little makeup as you want. Its your pretty face. Own you.

TWO) If you're gana make yourself all pretty on the outside, best check to make sure your inside personality matches! Ya know those things that have a cover, a back, and pages in the middle. They're called books. And they're actually quite awesome. Lots of knowledge... wisdom passed on from ages ago that hold the laws of this Universe and how to work within them to have a rockin' life.

Check out my book list for all my favorites .. and if you have a hard time reading... guess what? There's free audiobooks on Youtube! Amazing. Welcome to 2015 y'all. Books changed my life. They've changed millions of lives... dare I say billions. Success leaves clues... HINT HINT!

6. Preach it to Me Baby!

I don't know about you all... but I like a little tough love. I like to be inspired by great leaders, speakers and people who are going full throttle with their lives. I like being 'boot camped' into having a stronger mindset.

So I've created a playlist on my Youtube Channel for collecting motivational speeches and compilations. I LOVE the nuggets of wisdom I pick up each time I listen to a new one, or re-listen to an old favorite.

Every time I listen to them while I walk the dogs, do the laundry, or anytime I can squeeze it in... I fell like an instant bad ass ready to take on the day, and be the best Abby out there.

Check out this one for example:



7. When all else fails... SWEAT.... then sweat some more. 

I know that this is a real OBVIOUS one, but so many people see fitness as an external factor... when REALLY its something that will challenge you more mentally than anything. Our bodies will do just about anything we train it to... but its more about getting our minds to catch up with our bodies thats the HARDEST part.

When you make fitness and health a priority in your life, you are taking care of yourself like no one else will. Because no one else CAN take care of you like that. You have one body, you need to make it a priority to take care of it. It will be a fortress of self love. Trust me. And all that outside goodness will infect the inside too... you are sculpting yourself inside AND out!

8. BONUS: Eat peanut butter! 

So what are some of YOUR fulfillment happy habits? 

XO,

Abby Marie 

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On This Episode Of Stressbusters... My Journey with Anxiety and Dealing With Those Not So Fun Emotions...

Long blog post title right? I didn't quite know how to sum it up! Let me just say (...errr type), writing a blog post like this is not usually in my realm of comfort. Meaning, I'm welcoming you to my out of comfort zone. Yikes. Ready? But before we begin... If you're reading this with judgement, you can hit the back button. I ain't got time for that... I'm just telling my story, being honest and offering some help to those who need it. I am not a therapist or psychologist, but I'm familiar with the definitions of both anxiety and depression.

OK SO now that's out of the way. I noticed at 20 I was starting to really struggle with anxiety... and what I think was situational depression. My anxiety wasn't TERRIBLE, but any anxiety isn't really a cake walk. My truth here isn't one of victimhood, its about being a victor, not letting emotions be in the driver seat of your life.





I believe a few things attributed to these struggles:

• Being 20 lb over my ideal weight. That may seem very trivial to a lot of you, but since I already struggled with body image, every pound counted to me. Im sure you CAN relate to that feeling. 
• I was very unsure of my future, and felt compelled to figure it out. 
• I constantly compared my life to others (the grass is greener on the other side syndrome)
• Which led me to be unhappy with myself and my life
• I wasn't in the right relationship 
• and lastly, I had some inner feelings/thoughts that we're not benefitting me and incorrect views that I held onto. 

Even now, having this time to reflect in writing about my struggles continuously opens my eyes to how different my life is now. Although I still struggle with anxiety time to time, I now realize they are things I am 100% capable of changing, especially if that means I need to change (for the better though). 

I think for anyone embarking their twenties goes through a period of self exploration and finding out what they like, don't like,  questioning their capabilities and what they are willing to work for. 

I know that at times I've felt that tug of war between hustling for my future and then also enjoying the present. This, to me is called balance... and finding your own balance, personal boundaries, and sacrifices is an important endeavor! I'm working on it everyday, its more of a  "find it and maintain it through daily action and principles" method than "YAY I found it! Now I'm set" It's like fitness and health, if you want a great body and great health, you have to do it by consistent action. 

I think the last 4 or so years of being a Beachbody coach has taught me a lot more than just fitness and health, but how to dream bigger and break through my excuses. It's been truly invaluable and such a blessing. But it does NOT mean I'm perfect, it means I'm progressing! 

I still get a touch of anxiety here and there, but I'm focused on overcoming it. And to be honest, I think most of it is just too much pressure on myself, being too hard on myself, and lack of controlling where my focus goes. I started to compare again and take the eyes off my path and look at others, thinking I needed to be farther ahead. 

I have said this saying so many times... "comparison is the thief of joy" but it didn't really HIT me until last week. I know that we see things, but they don't really click at times until you are in the THICK of it, where you are being forced to use what you've learned and truly apply it to the hard times. I read a lot of self development and business related books for my passion and purpose, I've learned a lot of valuable lessons on paper that I'm starting to really apply to my life. It takes REAL work. It's not an instant thing, there's no short cuts. 

Part of my job as a coach is to be the example, to be the best I can so I can accomplish my goals and help other people do the same, like my coaches, team and customers...Even for my friends and family. I know that if I push myself to be better, I can inspire other people to break past their limits and do the same. I can't MAKE anyone do anything, all I can do is to start with ME. 

And I'll admit (again) that sometimes change is damn uncomfortable. It means you have to look at your flaws, accept them and do your best to change them. To love yourself despite your short comings when you are on the path to be better is a vital part of our journeys. And I'm coming to love myself more everyday... to find strength within to break past self imposed limits.

Last week it really hit me that I cannot compare my journey and life to anyone else. It is uniquely me, and that the more I resist it, the more I compare it, the more I will hold myself back. And the LAST thing Im going to do is hold myself back from what I know I can do, what I know I'm fully capable of doing. 

I LOVE my job as a coach, I love working with people and helping others believe in themselves. It gives me so much joy, why would I want to hurt that by playing the grass is greener on the other side? Why would I self sabotage myself and go backwards? 

Simply put: We ALL experience an array of emotions, but if they're negative and not benefitting you, its what you DO in that moment that matters. Do you choose to be a victim and let things happen to you, or do you stand up and be a victor and take action to break past your anxiety, depression, feeling not good enough or whatever it is?

If you're looking for solutions, I'll share what's worked for me. 

What's helped me:

• Writing myself 'love letters' or notes for times when I feel down, discouraged, frustrated, etc. Sounds silly maybe, but only you can change you... and you need to hear/see it in your own words. 
• Reading personal development books - Actually finishing and implementing what you learn as well.  My favorite one to help with anxiety, self discovery, and being more in control of emotions is Awaken the Giant Within by Tony Robbins
• Critical Thinking Questions -- is what you're feeling based on your perception of your own reality OR do you need to do some investigating and just check that you'r not being ridiculous? Just being honest, but most of the time we are feeling/thought based and they're not always accurate. Since were inherently selfish we tend to see things as we experience it, but it's not the same view points that others may have. Sometimes the focus we are looking through is not serving our benefit and we need to recognize these self destructive patterns and not place blame on outside sources. 
• Getting to the root of what's really bothering you- Rising to your fears and feeding your faith that you are strong and totally capable of overcoming anything you wish to. 
• Talking it out with friends, but be careful of complaining. I try not to complain, and if I realize I am I don't like the way I sound. I want to know that I'm looking for a solution and not being a burden. 
• Mediation, prayer, yoga - I love to take some downtime... I'm a pretty active, and out going person so sometimes its nice to flip the switch and get back to myself. 
• Attitude of Gratitude journal - everyday I write down 3 things I'm grateful for and why, that honestly keeps me in check with how blessed I am to have what I have. I have to remind myself that if I complain, its literally #FirstWorldProblems 
• Leave myself notes around the house- So I went a little magic marker crazy and decided that I needed to go back to what I use to do... when I first started P90X I needed all the encouragement I could get. Back then we didn't have challenge groups, we just did our programs and hopefully had a workout buddy. So I would leave my self notes on mirrors around the house to remind me of how valuable I am already and that my goals and future are important. I have a few up around my house now =) 
• I could keep going, but lastly, I like to watch motivational videos like this: 

You probably noticed that I did not include therapy or any type of drug. That's because I don't do either.. for me personally, I believe I have the right tools and resources to get through whatever it is that I'm handling or that may come down the road. I have been to therapy quite a few times over the years, more so in my early twenties and in high school for things that I was currently dealing with.

Therapy was very important to try because it taught me that NO ONE can make the choice for you, that you need to do the work yourself. But therapy can help you discover the steps you need to take. I'm not knocking it, but I know that for me at this point in my life, I know what needs to be done. I also don't take medicine because I want to personally train my brain and mind what I want it to do. I know our minds are powerful, and I believe that we ARE capable of more than we realize. I also don't think my anxiety is severe enough to where I cannot handle it with the above methods!

I hope this has been of some help to you. It's been interesting to be so open with a topic that a lot of people think is taboo. Our mental health is JUST as important, if not MORE important than our physical health. I know there are a lot of people out there who try to brush things under the rug, and sometimes a quick escape is all you need to redirect your attention, but I also think its important to deal with things head on if they repeat themselves (since you are allowing it).

If you have any other suggestions, methods, or questions, post them in the comment section below. You are among friends, there's no judgement I will make upon you for sharing your piece. 

Hasta Luego mi amigos <3

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