eRe a aa! Cee ae ee ea ae Crete Uee Ree Secours akon oe Rear Receieay Cee nes beach this weekend. Or maybe you need ar aca Sentence THAT'S WHERE THE 3 DAY QUICK FIX C Ul UO ODS SS Ole NO)! FOR LOOKING BIKINITASTIC. Sse a ean Soa a BIS Sean Le enna a any longer than three days, but if done occasionally, ck ace MCC ee ede een CT Rc ee a integrating it into the end of your 21 Day Fix, starting STC aan eC Oe ue ac) Se Ia tS The 3 Day Quick Fix can be pretty challenging, so be een CC ee Reece enone eC Cua as BIKINI READY —IN— [2 HOURS! Autumn Calabrese is a national bikini competitor and a member of the National Physique Committee (NPC).THE PLAN No need to adjust your workouts—or the rest of your life, for that matter. Just follow this simple eating plan for three days by eating these foods, ‘measuring them out using the corresponding containers. For example, Maal 1 should consist of o yellow cantainer of oatmeal, @ red container ‘of egg whites, ond a teaspoon of extrowirgin fev) coconut ol FEMALE ea Sy | (aed ane eC ye chicken ee Bsecneish eo crite chickon ieee eerie BB vere1 veggies fo. cocon ai J rind ealeonnrkey QJ swored vogsios fo cocont ol Male eee ace tilled chicken seamed yons Bevoned ish BB vere scapes ee a eee cece BB re ee eae ‘ a eee tee THE DETAILS Ree ae ee ae ee Steamed veggie options recommended are br Peete ea CCL et eee eg Po Seasonings allowed are lemon and lime juice, vine Pe earl Oatmeal can be flavored with cinnamon, nulmeg, or one peer ae ee a De ne a ae ac ‘as much os possible, starting with o glass when y wake up. Il help you feel full while it flushes toxins eee me Pee eR eee it, place the desired amount into 4 microwave-safe bo event a ener offee or tea is okay to drink Seer ‘Again, no need to alter your workouts. The 3 Day Quick Fix be used anytime. We al z Cra eee ee ay CetWHAT'S WITH THE EXTRA-VIRGIN COCONUT OIL? Autumn sweors by the benefits of extra-virgin coconut cil {e.x. coconut oil), making it a must-have for the 3 Day Quick Fix. Coconut oil contains something called medium-chain triglycerides (MCT), a harctofind type of fat that’s been scientifically shown. fo increase energy expenditure, meaning it gives you a little extra ‘energy for your workouts in a severe calorie deficit sitvation like the 3 Day Quick Fix MCTs are also especially good at moking you fee! full—also very useful on a low-calorie plan. ‘Once the 3 Day Quick Fix is over, you're welcome to incorporate exirvirgin coconut oil info your regular diet—in fect, Autumn recommends it—but don’t use it thinking you can eat less for longer periods of ime. Nothing can replace a balanced diet when it comes to getting resuits while staying fi and healthy. Haieha ie gem eae mercenary mesa gh ne Dither Sanaa ATOR ‘Reh Doy Pie Seavey. nd Tom Seahbnsy ademas, eid ln tench Cn i cs apy yo eae ‘enbesstbody cor Ber iboa? ar oe beech Cetra oeREADY FOR YOUR FIX? (Of course you arel Welcome to the next step of your journey. In the box before you, you'll ind everything you need to permanently change your heath ond finess. All you need to do is sit back, have © quick read of these quides—and work ‘your tal off (while having a bles, of course) Exports claim that it tokes 21 days to get over o bed habit tend replace it with a good one. In the next three weeks, you wil find hat heathy eating and deily exercise can befuliling, Simpl, and fun, What's more, youll discover hat your goals fore mich closer than you think. So whether you'e using this product as a jump sor ofr @ break from fness, or you're Tooking 10 turn heods of that upcoming wedding/reunion/ inser festive event here, i's ime forthe Fix. DR ao Pals hos Da Cuaanen se oi poue De eee eo oven eine entre eee You're only ere rte ik Peel: cond oe ey eas Ces ee ere ara Ly Ho eon Te 1 ( ipetat oem aera eet eee) pe eee ek eee ner ed is a feet soa iced See or eet es al neo ees Sena eo eer nea) Go elaat ae Write down the top three reas Cues DO ee eee en ee eee ate ates smind yourself why you're doing this. Remember, if you change your thoughts, you will ey ei Se eee ere a a Nee eee eee ee eae Pn rant ete nn questions, peer support, trainer chats, and newsletters full of invaluoble hiness and nutriion tips to help you on ete nee ons~___ SIMPLICITY We've all been inundated with phrases like “calories in, calories out” ond “eat less, exercise more,” As simple as that sounds, knowing exactly how much to ‘work out and chow down isn't so easy. The overage American restaurant meal can be double—or even triple—what should be considered normal portion size. (And what is a “normal" portion size ‘anyway2} Things don't get much easie= in the gym. That litle calorie calculator on your Favorite cardio machine is probebly (5 accurale as a squit gun in @ hurricane, ‘You can't seriously count on any of these things if you're looking fo rim up. The 21 Day Fix™ will remove al of the quesswork—and show you results, Follow the eating plan and put in o different workout every day of the week. It's that easy. The colorcoded container plon will guarantee you not only consume the appropriate calories, but also gelcllof he nutien’s your body needs. And the variety of workouts, from resistance to yoga, wil help your body change andl turn {you into o calrieburing machine, in O7 dy BY Sey eee ed hs Nene ene ene ec ee og eee es or variely and eae Tuesdoy Wednesday Thursdey Friday Preeti Te ee da Coats ena ener et a optional doubles week, to be utilized fro! pee ener eee cal pee aes See ee eee ee eee a sett apne eC heer ye atemney. ned to ved to 1 work ‘habit s, you filing, goals this you're ion _ WORKOUT BREAKDOWN Dee ce a So ce ae ete Se ee emt ee here eC eee ec aa See eee ee oe aed Cee ee ec eet e new level Ronee oe eect eee eer ene ea Baas cour} ae ae ee La ee a) eat ene ange e ec crac | eee ae eet eo en will have your heart pumping and your entire body ee ee cn ee era Cero aa etey eae kee en ee See eee ee ei Cea Dagea caren os Cee eee er ULTIMATE WORKOUTS" BARRE LEGS, Based on ballet movements, create sexy glutes, thighs, calves, and abs. FLAT ABS FIX. Nothing is hoter than «si surrounded by chiseled obliques and a sirong inner core. If you ‘want flat abs, you'll be glad you did this full 3Osmindle Workout WHAT DO I NEED FOR THE WORKOUTS? You will need @ set of light and a set of heavy dumbbells or resistonce bands, Women might have alight set of 3. Sspound dumbbell, ond a heavier set of 8-10 10-pound dumbbell. Men ‘night havea light st of 8-10 10-pound dumbbells, ond o heavier tet of 15-10 20-pound dumbbells f you are using BAINES® Resisonce Bands, women might have a teal bond (5 pounds} and/or © pink band (10 pounds) and men might have a pink band (10 pounds) and/or a Sod tad He pare Peas ote IE are just suggested weights. You may requite more—or lest—resistonce Ih will ogo be helpful to have @ yoga mat and a Beachbody mminiMAT for several of the workouts. Don't forget to always have « towel and water nearby. You'll find BUN (above) ot feomBeachbod,com and Bex Resistance Bonds and the Beachbody miniMAT ody. “Flt Abs Fix ond Bore legs ore port of he 21 Day Fix Ukimole Package To purchase, contact your Couch, or visit TeamBeachbody.com or 2DoyFxUhimate.com,ToTALINCHES —_ TOTALINCHES —__ weicer RECORD “BEFORE™ STATS ‘a RECORD "AFTER" STATS: oer oes reer oa vam tao wasn wat wes ve a tom (neon eee rons —— omnes — vor veer hd yin nd lo shy bag hi at or ad nn a 04 frotny IG Amare Dine acne Son MATEO iets et At era fa nd oo ere [noose yh Yo eaaesey oe coda anon pro onde