21 Day Fix Extreme... The Nutrtion Plan

 I have to be honest, after I did the coach sneak peak workout on Saturday morning, I wasn't all THAT excited about this program and couldn't quite figure out what the buzz was all about. But then I listened to the Beachbody Coach National Call and heard it straight from Autumn Calabrese herself. And let me tell you I am now seriously considering getting this program when its launched on February 2nd.

When describing this program overall Autumn said "I created this program to get you seriously shredded in the shortest time possible. It’s a breakthrough 21-day fitness and nutrition program that combines simple portion control, focused nutrition, and extreme 30-minute workouts to help you finally get the lean, defined, hard body you’ve always wanted".

Who is this program for?
According to Autumn Calabrese this program is " for people with a dramatic short-term weight loss deadline like a big event, vacation or photo shoot. It’s also for 21 Day Fix graduates or graduates of other extreme programs like P90X^®, INSANITY^® and FOCUS T25^®. The next group is those who don’t have much weight to lose, but just want to shred up and see their abs. Lastly, this program is for people who don't want to count calories, weigh their food or follow complicated recipes. It was designed to make losing weight and getting shredded simple. Just follow the Extreme Eating Plan and get ready to see serious results!"

So how is this program different from 21 Day Fix?
The food lists have been changed. Some things from the lists have been eliminated and other more nutrient dense foods have been added. Cheats have been eliminated. That means no chocolate, no wine. The nutrition component of this workout is a lot more dialed in. This program also comes with 2 different meal plans. The "regular" everyday 21 Day Fix Extreme meal plan and also Autumn's "Countdown to Competition" meal plan. This is the exact meal plan Autumn uses 21 days before a figure competition or a photo shoot. According to Autumn "It’s my secret to shed fat and lean out every inch of my body. When you have to look great and have only 21 days to do it, this is the plan for you. I follow it when a big competition or photo shoot is coming up. It's a tough mental challenge, but so worth it."

The Workouts
Weights are incorporated into EVERY workout. Even Pilates uses resistance bands. There is an upper day, lower day, Pilates day, cardio days and an active recovery yoga day. There is high impact but there are modifiers for all workouts and you can take the high impact out and make it low impact.

This program is results driven, meaning that if you stick to the meal plan and do the workouts for 21 days you will see results. This program is for people that are ready to see serious results in terms of muscle definition and weight loss.

Are you ready to get the best results of your life in only 21 days? You can ONLY get this program through a Team Beachbody coach.  I am inviting you to be a part of the first group of the general public to use this program, in my upcoming 21 Day Fix Extreme Challenge Group. The test group  will begin on February 9th.

Fill out the application below or contact me to learn how you can be a part of this group!

click here to complete the application to be in my 21 Day Fix Extreme Test Group

21 Day Fix Extreme Sneak Peek!

Happy Saturday!

I just got done completing the all new 21 Day Fix Extreme Dirty 30 Workout. As coach that is part of the #1 Team in the company and under the direction of the #1 coach in the company these are perks I LIVE for!

 Autumn Calabrese, celebrity trainer that brought us 21 Day Fix is back with 21 Day Fix Extreme. This workout is scheduled to launch on Monday February 2nd and there's quite the buzz about this program and the results that the first test group got.

I was up and at 'em at 5:00 a.m. along with 37 other coaches via Zoom to get my Dirty 30 Extreme on to see what this buzz is all about. Dirty 30 Extreme consisted of 3 rounds, 4 moves each round and each move was with weights. Most of the moves are combination moves which increases your body's ability to burn more fat. Side lunges with arm raises, squats with a should press, etc.

I've been doing P90X3 for almost 4 weeks now and after doing Dirty 30 Extreme, my arms are shaky and my legs are already starting to get sore (particularly my ham strings) as I type this 1 hour after my workout. If you've done Dirty 30 or Upper Fix, then you know how much Autumn likes to work shoulders. This workout is no different! Lots of shoulder and core work for sure.

If you're ready to take your fitness to the next level or have gotten bored with 21 Day Fix, then 21 Day Fix Extreme is just what you're looking for. The 30 minutes flew by and I was surprised it was already over when we started the cool down. These "extreme" workouts paired with Autumn's nutrition plan will definitely get you the results you are looking for.

If you're a fan of Autumns, there's no need to be afraid of this workout! Its quick and challenging just enough to leave you with a "good kind of sore" the next day. And with all of the Beachbody workouts there is a modifier.

The Challenge Pack comes with all of the workouts PLUS color coded portion control containers, Autumn's Countdown to Competition Eating Guide, 21 Day Fix Extreme Eating Guide, bonus DVD's as well your 30 day supply of Shakeology and a shaker cup. And the BEST part of all is that this Challenge Pack will launch at a great price!

If you have questions about the 21 Day Fix Extreme and would like to get in on my exclusive test group message me or comment. The group begins on Monday February 2 and space is extremely limited!

Holiday Goals!

Here we go! The countdown is on for the holiday season and I am not AT ALL ready! I'm usually pretty good about being prepared for this time of year, but this year I'm not. Top it all off with the fact that my youngest has a Christmas Day birthday and it's very easy for me to begin to feel overwhelmed.

The time between Halloween and New Years the average American gains anywhere between 7-12 lbs. I was starting out the holiday season with the goal of NOT putting on any weight. But I have finally broken a plateau (that I was stuck at since September!) and I have decided to up the ante! In order for me to stay accountable, I'm sharing my goals WITH you! When I announce my goals I am more likely to stick to them. So here I am sharing my goals WITH you and inviting you on my continued journey.

NOVEMBER/DECEMBER/JANUARY GOALS

1. Lose 5 lbs. This is the last of the weight I am looking to lose. I also know that I shouldn't obsess over the scale but my ultimate goal is to lose 5 lbs of FAT and then start gaining lean muscle mass. Which means I need to lose a little more and then can start some serious weight training (Body Beast is on my radar as my next Beachbody program!).

2. Complete P90X3. If I stick to my plan and according to when I started, I should be entering my final week of P90X3 January 6th. This will be HUGE for me as I have found this program more challenging than 21 Day Fix AND I am not digging getting up at 5:00 a.m. since winter has settled in.

3. Workout 6 Days a Week. P90X3 has one rest day a week (or you can do a workout that is mainly stretching). I have been playing with my rest day but really need to stick to the P90X3 schedule and take my rest day when it is scheduled. I know the schedule was made for a reason the way it is and that way os to give tou maximum results over the 90 days. Making whatever day a rest day is NOT going to get me to where I want to be when I am done is January!

4. Increase my dense vegetable intake when I am hungry. Sounds simple, right? But for me when I'm hungry I'd MUCH rather go for seconds for a carb than a veggie!

5. One plate at Thanksgiving. I don't plan on excluding certain items this year. After all it's not about eliminating the things you love. It's about learning to have proper portion sizes and not overdoing it! So there won't be any seconds for me (unless they are nutrient dense vegetable!)

6. Limit my holiday baking. This will by far be the toughest one for me. I love to bake! And I love to bake at Christmas. I would typically make 5-6 different types of cookies and sweets for the holiday. This includes sugar cookies, sweet breads, chocolate chip cookies, fudge, candied pecans. The list goes on. And on. And on! This year I only plan on making sugar cookies with the kids. Cranberry orange bread and of course cupcakes for my sons birthday.

So there you have it. My 6 goals to see me through the holiday season! I plan on spending less time in the kitchen (baking and eating) and more time concentrating on healthier habits and spending the time with my family.

Today is the Day!

This time of year for me, seems to move very quickly! Before we know it we'll be ringing in the New Year.

Like millions of other people some of us will attempt to make a New Years Resolution. For me every year was the same. THIS is the year I am going to lose all the baby weight. I would start off great and then slowly reality would settle back in and I would fall off track.

And in typical fashion I would wait until January 1st to try and figure out what the heck I was going to do to lose it all. Join a gym? Walk for 30 minutes twice a day? Go on a diet! Yes! I am going to deprive myself of all sweets. Once all of this holiday junk is out of the house I'll start!

Why wait until January 1st to have a plan? Why not get your action plan in action today? So maybe you don't want to start until January 1st? That's fine. But why not decide what it is you are going to do BEFORE January 1st?

Contact me TODAY to get started on the road to health and fitness. Message me on facebook. Sign up for your free Beachbody account at my site and together we can find a fitness and nutrition program that will fit your needs and your lifestyle. My challenge groups will help keep you motivated and accountable. 

And I will be right there alongside you working out and eating right! Together we can reach our goals.

It's the season of Giving and giving back. I truly feel like now 
would be a great time to give back to all of my followers, friends 
and family with a 7 day FREE clean eating group. Get back to the 
basics, get support and learn how to start eating clean.  

I really have found my life transformed by clean eating and Beachbody 
workouts. No crash diet, we are going to find what works for you 
to make this a lifestyle. 

It takes determination to kick bad habits like carb overload and 
pizza addiction!  It is not about giving up everything you love. 
It's about cutting down the crap and finding recipes that the
 whole family will enjoy.  But together we can learn 
that this process does not have to be hard!  

If you are serious about learning how to eat clean get
 the book:"EAT CLEAN RECHARGED" by Tosca Reno. 
 It completely changed the way I looked at food!

What are the requirements?

1.  You must make me your official Beachbody Coach by going 
to my site and creating a free profile.  This way I can send you recipes, 
meal plans and monthly motivation and tips to keep you on track with
 your lifestyle.

2.  You must participate for the next 7 days in our 
online closed facebook group each day!   

3.  Commit to checking in 1x per day, rating your day and charting 
your progress.

4.  Invite 2 friends to join!  Why not bring a few friends along for 
the ride! There is nothing better than having an accountability 
partner in the next 7 days!!!!  You are more likely to stick with it 
if you have someone by your side.

What do you get for joining? 

1.  You get a free 7 day meal plan.
2.  A grocery list
3. A place to check in daily, ask questions, get support and motivation.
4.  Daily tips that have worked for me.
5.  Strategies to handle emotional eating and temptations.

Are you ready to get started?  We will begin the group on 
Monday November 10th so please reserve your spot today!

>>>>>Email me at melindabutkus@gmail.com or 
 send me a message on my like page at 
www.facebook.com/beachbodywithmelinda to get enrolled in the free group!

*Note-  This is for new and existing customers.  If you are already 
a coach or have a coach you are working with please contact 
your coach for details on their next group!

What Are You Waiting For?

I know I've said it before and I'm going to say it again. I LOVE Beachbody! 

Before Beachbody I struggled to fit it all in. And in order to get it all together day in and day out, the first thing to go was my commitment to myself. Hitting the gym 5 days a week dwindled down to 2. 

And when I did make the time to get to the gym my workouts were ineffective. Sure it was a great stress reliever but my hard work wasn't paying off. I simply wasn't seeing the results I thought I should see for the amount of work I was doing. Ok, so maybe it was just two days a week, but I was working REALLY hard on those two days!

And then I found Beachbody. Specifically 21 Day Fix. I promised myself this was the last dime I was going to spend on getting back into shape. I had gym memberships, I juiced, I did cleanses. If there was a "method" of losing weight out there, I tried it. Sure I lost some weight here and there but I was still tired, hungry, still running around like a crazy person to get my oldest to preschool, the youngest to the play center and myself to the gym. On time. 

So I bought a 21 Day Fix Challenge Pack. Joined a Challenge Group and got to work. When I first started my 21 Day Fix journey I would get up when the kids woke, plop them down in front of the T.V. with a bowl of dry cereal and a cup of milk, then head to the garage to workout. 5 minutes later the kids would be in the garage with me watching me, copying me, fighting with each other. And while I enjoy my children and love the fact that they see Mommy exercising, this simply was not working for me. 

Then I noticed something in my Challenge Group. Some of these other challengers were part of the "5:00 a.m. Club". Getting up at 5:00 a.m. to get their workouts done. What?!? Now THAT'S crazy talk! I don't have to get up at that absurd hour. I stay home with the kids. Why in the world would I do THAT?? But my frustration with trying to get my workout done with my children screaming from the other room was starting to interfere with my 30 minute workouts. 

Are you ready for your own transformation?

So I gave this "5:00 a.m. Club" a try... and I LOVED it!!! It quickly became my "me time". It was quiet, uninterrupted time for me. Then after my workout I was able to have anywhere from a half hour to an hour of peace and quiet before the kids got up. It was like a little slice of heaven.

My early morning commitment combined with the 21 Day Fix portion controlled eating guide and Shakeology gave me results within the first week! I was shocked and very happy to see my commitment to myself starting to pay off. And I was feeling amazing. I wasn't tired, I was NEVER hungry and I was happy.

My final results amazed me!

Then I decided that I simply could not live without my Shakeology. And the truth is it's expensive. So I debated how I was going to make this a staple in my life without breaking the bank. I told myself that Shakeology is cheaper than getting sick (since it's so nutritionally dense I know I'm getting all of my daily fruit and vegetable requirements!). It's healthier than all those silly high priced coffee drinks that are loaded with stuff I can't pronounce and fattening. So If I cut out all those lattes and ask about the coach discount, maybe we can afford it. And sure enough we could!

As I was loosing the inches and the weight other people started asking me what I was doing, I was so excited to tell them about 21 Day Fix, challenge groups and Shakeology and then they were asking ME how they could join. Before I knew it I was no longer a discount coach but an active working coach, making money! Now my Shakeology was paying for itself from the money I was making helping other people meet their health and fitness goals.

I was just a mom simply trying to lose the baby weight. Looking for a way to be the best "me" that I could be. Beachbody provided a solution to my problem on a variety of levels. Beachbody helped me get into the best shape of my life. At 43 years old I am healthier, fitter and trimmer than I was at 23! I am able to pay for my oldest daughters pre-kindergarten from what I make each month helping people get into shape. We don't have to rely on my husband income to put gas in our cars, pay for our Shakeology OR our daughters pre-kindergarten tuition.

These 2 are the reason for my commitment to my health!

So what are you waiting for? I know, I know, who "diets" over the holidays? It's not about eliminating EVERYTHING you love over the holiday season. You can still have that slice of pumpkin pie, just decide what you aren't super crazy about and eliminate that instead! Get your 30 minutes of working out in and that pie won't matter. Best of all it's not a diet. It's just retraining your brain to make healthier choices on a consistent basis.

Click on the link below to complete my Healthy Over the Holidays Application to be part of my upcoming 30 day Challenge/Accountability Group. Together we will find the right exercise and eating plan for you, so you can succeed! 

This year YOU WILL NOT be making the same old resolution to lose weight! This year you're going to ROCK in the New Year already there!

Fill out my online form.

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My 3 Day Refresh Results!

I decided to do the 3 Day Refresh because I was seriously struggling with getting my eating back on track since getting back from our Florida vacation in September. I have no problem with getting my workouts in. It's my eating that has always held me back in the past and after all my hard work for our trip, I certainly wasn't going to blow it this time due to bad food choices!

3 Day Refresh Kit includes your booklet and recipes, 3 packets of Shakeology, 3 packets of Fiber Sweep and 6 packets of Vanilla Fresh

I did mine over Saturday, Sunday and Monday. You can choose any three days that work best for you. I decided the weekend would be easier for me because my husband is home and would help me stick to it!

So what is the refresh?  The Refresh is a Team Beachbody Product that is meant to be a healthy alternative to cleanses that are on the market that really don't respect nutritional value.  For example, the juice cleanses out there really are not the best options for you.  The R&D team really was looking to create a product that gave nutrition that was safe and effective at helping you with rapid weight loss.  

What comes with the refresh kit?  With the basic refresh kit you get 3 shakeology packets, 3 packets of the fiber sweep, 6 packets of the vanilla refresh, a nutrition guide and program manual.  

How do you do the refresh?  You drink a Shakeology Shake for breakfast with a serving of fruit from the book.  You get to have the fiber sweep as your mid morning snack and water.  For lunch you have the vanilla refresh shake with a serving of veggies, fruit and a good fat.  Dinner is the vanilla fresh shake with a meal choice from the nutrition booklet.  You can drink green tea and water but avoid all processed foods, canned fruits and veggies, sweeteners and dairy.  You are truly cutting back to the basics to cut the bloating and help you lose weight. 

The biggest question that people ask me is this... Am I going to be on the toilet for 3 days?  Nope not at all.  There was no surprises or out of the ordinary experiences.  The only thing you could possibly experience is a little fullness in your stomach or gas from the extra fiber if your body is not used to that.  This is normal and is totally ok.  That means the cleanse is working and doing its thing.  So just chug water and go with it!  It's very short lived if it happens to you at all.

My Vanilla Fresh that I drank alongside my grilled vegetables at dinner. I added some cinnamon to it which made it taste even better!

So, after 3 days what were my results?  

I lost 4 pounds on the refresh.  I felt 100% better, no bloating or fullness, I had energy and my cravings were gone for sweets. I worked out during the refresh with no issues at all.  But of course, if you experience any dizziness definitely stop and rest.

Left: Before 3 Day Refresh Right: After 3 Day Refresh
I definitely FEEL much better and after the 3 days started to get some definition back in my abs. Before Refresh I felt bloated for sure and my pants felt a little snug right out of the dryer. After Refresh I was definitely more comfortable in my freshly washed pants!

The first day was the hardest.  I had a terrible headache which I attributed to the fact that I had eliminated caffeine plus my 2 year old decided to wake up way too early and I had gone to bed too late the night before. So I had a bad headache and was exhausted but not really ever hungry.

Day 2 was easy for me. I woke feeling terrific after a full night of sleep, headache gone! Got up and did my 21 Day Fix workout (Dirty 30) and had enough energy to get through the workout pretty good! I had no hunger whatsoever.

Day 3 was a breeze.  I was still exercising and feeling good, I was just really ready to eat food again!  I made it through and I was totally ok! This is something I could and will totally do again!


How often can you do the refresh?  You can do it once a month if you would like.  It's save, effective and keeps you on the straight and narrow.

So, if you want guidance with the refresh and even more importantly you want something to keep you on track after you are done then join my 30 day clean eating and shakeology group on November 3rd to detox from halloween and to learn tools to help you make healthier choices, to handle the upcoming holiday temptations and to prioritize what you want to eat and what you want to splurge on!!!

The holidays are totally the easiest time to get sidetracked.  So join me and together we can keep it in check!  

Click on my link below to complete your application to my 30 day group!

https://inspirefitness1.wufoo.com/forms/30-day-clean-eating-application/