21 Day Fix

Can you give me 30 min a day... for 21 days?
I'm looking for a few girls who are ready to go ALL IN with me. Most people are motivated in the spring & summer, but my sweet spot is the FALL. The upcoming holidays can be a slippery slope! lol

Here is the deal: You are going to get a workout program that tells you exactly what to do, simple but yummy meal plans, portion control to keep a lid on "too much of a good thing"  tons of support, and kick *** results.

It's simple, but it's going to take some effort and planning on your part. I want to help you learn how to make a LIFESTYLE change- not just sign up for a quick fix.

We start next week--tomorrow is the last day to get my fav program on sale! So who is in?!

Comment below with your email & I'll shoot you the deets!
Or apply here --> https://katiheifner.wufoo.com/forms/girlboss-fitness-challenge/

For meal plans in recipes, check out http://katiheifner.blogspot.com/p/food.html

3 Day Quick Fix, 21 Day Fix

 You guys!!! If you're like me....and need a little simplicity in your life...You are going to love the 21 Day Fix! 
Losing weight doesn't have to be so stressful and overwhelming. I used to buy into every quick fix, weight loss qizmo (happy to say I never bought the Shake Weight at least! haha)
You just have to keep it simple: eat healthy foods in the right portion sizes and get a good workout in.
If you're feeling a little lost...no worries...Im going to try to guide you!


The 21 Day Fix is NOT just about 21 days...Instead it's broken down into management chunks. Every Day brings you ONE STEP CLOSER to your goal!
It's about balance that you can maintain LONG TERM!  (Don't break out in hives you yo-yo dieters! hehe)
The workouts are only 30 minutes which means you can be EFFECTIVE with your time instead of spending an hour+ fitting in a workout.

What is the 3 Day Fix?

You can do it!! It's a lifestyle NOT a temp fix!

Get beach-ready in 72 hours! This is Autumn’s secret weapon for losing weight fast before a competition or photo shoot. You can do it during the last 3 days of 21 Day Fix for mind-blowing "after" pictures OR if you need a lil extra kick start before a wedding or upcoming event!

It's a great way to "reset" your mind & your body to rid yourself of a few bad habits & overeating practices!  It's not something you want to do for any longer than 3 days, but if done occasionally , its a great way to lose a little weight, fast.

Full disclosure: It's not going to be easy! Staying on track with the meals and drinking plenty of water is KEY!
You might find yourself hungry or craving those beloved carbs haha


Here's the deal: 

• Space meals about 2 hours apart. TIP: Set a reminder on your phone to alert you!
• Eat those greens! She recommends steamed veggie options like broccoli, asparagus, green beans, zucchini, cucumbers or bell peppers. TIP: Frozen veggies in Steamer bags are a lifesaver!!
• Approved Seasonings:  lemon and lime juice, vinegars, and spices. No SALT
• Oatmeal can be flavored with cinnamon, nutmeg, or one packet (1/2 teaspoon) of stevia YUM!!
• Drink at least one gallon of water a day. Spread it out as much as possible starting with a glass when you first wake up. It will help you feel full while it flushes toxins from your system. 
• Drink Extra Virgin coconut oil with meals. To prepare: place the desired amount in a microwave safe bowl and zap for 10 to 15 seconds.
• Coffee or tea is ok to drink, but avoid creamers and sweeteners except stevia.  
• Stick with your regular workout sched! No need to alter your workouts, the 3 day quick fix can be used anytime! It is also recommended during the last 3 days and only 3 days of the program for maximum results.

Here is an Example of the plan!:
Meal 1: (YELLOW) Steel cut oatmeal (cooked) (RED) Egg whites and 1 spoon of E.V. coconut oil.
Meal 2: 1 (RED) grilled chicken and 1 (YELLOW) steamed yams
Meal 3: 1 (RED) steamed fish and 1(GREEN) steamed veggies
Meal 4: 1 (RED) grilled chicken and 1 (GREEN) steamed veggies and 1 spoon of E.V. coconut oil.
Meal 5: 1 (RED) Steamed fish and 1 (GREEN) steamed veggies and 1 spoon of E.V. coconut oil.
Meal 6: 1 (RED) ground extra lean turkey 1 (GREEN) steamed veggies and 1 spoon of E.V. Coconut oil.

Repeat for 3 days! Drink lots of water and NO SALT!!

Getting Started: 21 Day Fix Complete Package!

Some motivation for the road! 

Interested in joining my 21 Day Fix Accountability group? Apply below! 

Should I order the 21 Day Fix Ultimate Dvds?

Should you order the 21 Day Fix Ultimate Dvds?  

First let me preface this by saying, the program is amazing on it's own. I know I like more variety with my workouts so I went for it and I'm really glad that I did. 

What workouts come in the 21 Day Fix Ultimate DVD?

You get 2 workouts to target your trouble spots:

• Flat Abs Fix
  Burn off the fat and get tight, flat abs with this 30-minute workout that helps tone your core and lose the muffin top. No one wants Muffin top! 
• Barre Legs Tone your lower body fast with this 30-minute workout designed to sculpt and define your hips, thighs, and glutes.

You have the option of JUST ordering the Ultimate DVDs OR you can get the "Ultimate Upgrade" which includes the DVD plus tools to simplify your life:

• Large 21 Day Fix Container
  Great for work, school, or any busy lifestyle, this large container is the perfect to-go size for everyone. Use it to mix your separate 21 Day Fix containers into one convenient, perfectly portioned meal. When eating is this easy, you'll have no problem sticking to your plan.
• Resistance Band* 
  Burn fat and sculpt a lean body faster with our lightweight pro-grade resistance band. This band is used in several 21 Day Fix workouts to help tone your muscles and boost your metabolism.
• A FREE 21 Day Fix Insulated Tote Bag Keep all your portion-controlled foods in one simple place! Take this beautiful tote bag to work, school, or play, and you'll never miss a healthy, delicious, perfect-sized meal. It's insulated to help your food stay fresh for hours

The schedule that comes with the 21 Day Fix Base Kit gives you the option to add in the Ultimate workouts so you can decide when you are ready to spice things up and try something new.

Ok so what is 21 Day Fix: Barre Legs like? It reminded me A LOT of Brazil Butt Lift: High & Tight which just so happens to be me FAVORITE workout ever. That's the one I will do when I don't feel like working out. lol

Some of the moves you do...all of the good booty ones of course!

Squats
Lunges

Some floorwork (see picture) They Don't use ankle weights, but I added them because I am familiar with these moves & wanted the extra resistance.
I've gotta say...but the end...my legs were SHAKING!
Squats without weights don't seem intimidating...until you do them...and then pulse for 30 seconds...and then HOLD it for 30 seconds haha 

I say...if you are going to give this program your all and you want some more variety OR if you are going to do multiple rounds of the 21 day Schedule...then YES you will want it!

21 DAY FIX MAIN PAGE (with every option) 
21 Day Fix Main Page

What do I recommend to get started? 
If I could talk to the girl who is in the same shoes that I was three years ago...I would tell her...
#1 Just get started, stop worrying about failing! The days go by whether you do anything to improve your body/health/fitness or not so you might as well just try

#2 Don't get overwhelmed. I wish I had a program like this when I started because the P90X Nutrition guide might as well have been chinese! haha Keep it simple and focus on eating REAL food! 

#3 Practice makes perfect and you will get better over time. You didn't hop on a bike for the first time and just go. Allow yourself time to learn the moves (it helps to workout in front of a mirror)

#4 Nutrition is key! Set yourself up for success and if you have to eat on the run...at least have a healthy option to grab (my go-to is shakeology) 

If you are just getting started or you need things simple and laid out...Get the 21 Day Challenge Pack. It has everything you need & it's on promo if you order it in the month of Feb.
Yes, it's on backorder because people are going crazy for it so while you wait for it to get in...you can email me to help you get started with some better eating habits.
If you order through the link below, I will be your assigned Coach and I can help guide you through the program. 

21 Day Fix Challenge Pack

No matter which workout program you pick....or whether you get the Ultimate dvds...just remember WHY your goals are so important to you. Don't allow minor obstacles to distract you from your goals- You've got this!!