T:19.

75”

STEP 1: GET FIT

What Do I Need For The Workouts? Online Tools For Success Follow Your Workouts
ONE SET OF LIGHT AND HEAVY DUMBBELLS 21 DAY FIX SUPPORT 24/7 THE 21 DAY FIX® CALENDAR
Beachbody has an entire online community that is accessible to you 24 hours a The Fix has a different 30-minute workout for each day of the week. Autumn
• Women: Light set of 3–5 pounds and heavier set of 8–10 pounds day. You’ll find experts to answer questions, peer support, and all the information designed all of the Fix workouts to challenge you at any and every level to
• Men: Light set of 8–10 pounds and heavier set of 15–20 pounds you need to help you achieve your goals. Just go to TeamBeachbody.com maximize your calorie burn and get results! Two additional workouts from the
to get started or search for #21DayFix. Ultimate Package can be added to your workouts for faster results:
IF YOU ARE USING B-LINES® RESISTANCE BANDS:
STREAM YOUR WORKOUTS! WORKOUT CALENDAR
• Women: Teal band (5 pounds) and/or a pink band (10 pounds) Get unlimited access to stream the entire 21 Day Fix program, plus new
• Men: Pink band (10 pounds) and/or a red band (30 pounds) exclusive workouts from Autumn Calabrese, along with hundreds of additional Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
world-class Beachbody programs valued at over $4,000 with BEACHBODY Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
These are suggested weights, you may require more, or less, resistance. ON DEMAND. Learn more at BeachbodyOnDemand.com. Cardio Fix or or

S TA RT
Barre Legs* Flat Abs Fix*
It will also be helpful to have a yoga mat and a Beachbody Core
Comfort Mat for several of the workouts. Don’t forget to always have
Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

T:7.125”
a towel and water nearby.

HERE
Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
You’ll find B-LINES Resistance Bands and the Beachbody Core Comfort Cardio Fix or or
Mat at TeamBeachbody.com and Beachbody.com. Barre Legs* Flat Abs Fix*

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
Cardio Fix or or
Barre Legs* Flat Abs Fix*

DOUBLES OPTION
Looking for more dramatic results? Double it up! Follow the calendar below for
Days 15–21. Do the second workout later in the day to give your metabolism
an afternoon kick start.

Consult your physician and follow all safety instructions before beginning this or any exercise program and nutrition plan.
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos
are trademarks of Amazon.com or its affiliates. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc.
Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
© 2016 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, Cardio Fix and and and and and
LLC is the owner of the 21 Day Fix, B-LINES, Beachbody, and Team Beachbody trademarks, and all related designs,
trademarks, copyrights, and other intellectual propert y. If you are a
and Cardio Fix 10-Minute Total Body Upper Fix Pilates Fix
member of the Team Beachbody communit y, contact your Coach for Pilates Fix Fix for Abs Cardio Fix
information and support or log in at TeamBeachbody.com/21DayFix. For
Beachbody and Team Beachbody Customer Service, go to Beachbody.com.
*Flat Abs Fix and Barre Legs are part of the 21 Day Fix Ultimate Package. To purchase, contact your
21DINS1202 Rev. 11/20/15
Coach or visit TeamBeachbody.com or 21DayFixUltimate.com.

F:4.875” F:5” F:5” F:4.875”

IRF/SKU: 21DINS1202 Pages: 2 Built at: 100%

Round #:
Job Name:

Brand Team: 21 Day Fix

21F_Start Here Guide_Updates Live:
Trim:
Bleed:
19.25” x 6.625”
19.75” x 7.125”
20” x 7.375”
Printed at: None
Date: 6-9-2016 10:42
AM
RV1
Approvals:
Exec. Creative Director None Fonts: Build Profile: GRACol
Minion Pro (Regular), Futura (Bold, Book, Medium, Book
Assoc. Creative Director None Oblique, Heavy, Medium Oblique), Futura Std (Heavy) Colors:
Sr. AD/AD/Designer Rania Msallem Cyan, Magenta, Yellow,
Images: Black
Copywriter None Quickstar_07 background_w1_GRACoL.psd (CMYK; 399
Proofreader Lyn F. / Darling G. ppi; 75.1%), purple fix fade to white a_w1_GRACoL.psd
Research & Development None (CMYK; 286 ppi; 104.68%), 21F_21Day_Start_Here_9-26_
Quality Assurance Manager None w6_Flopped.psd (CMYK; 312 ppi; 96.01%), 21F_AC_side
lying-oblique side crunch-952_w1_GRACoL.psd (CMYK;
Product Development Shirley Chung 1135 ppi; 26.41%), 21DINS1202.eps (84.88%), BOD_full_
Business Approval Erica Sinnott device_product_shot_21DF_GRACoL_w1.psd (CMYK; 1247
Packaging Engineer None ppi; 24.05%)
Final Delivery Color Profile:
Sourcing None
Print Production Manager
Legal
None
Kush D
GRACol
Production Artist Gary A/Chau B Creative Serv Mgr Ricardo Peralta
 T:19.75”

STEP 1: GET FIT

What Do I Need For The Workouts? Online Tools For Success Follow Your Workouts
ONE SET OF LIGHT AND HEAVY DUMBBELLS 21 DAY FIX SUPPORT 24/7 THE 21 DAY FIX® CALENDAR
Beachbody has an entire online community that is accessible to you 24 hours a The Fix has a different 30-minute workout for each day of the week. Autumn
• Women: Light set of 3–5 pounds and heavier set of 8–10 pounds day. You’ll find experts to answer questions, peer support, and all the information designed all of the Fix workouts to challenge you at any and every level to
• Men: Light set of 8–10 pounds and heavier set of 15–20 pounds you need to help you achieve your goals. Just go to TeamBeachbody.com maximize your calorie burn and get results! Two additional workouts from the
to get started or search for #21DayFix. Ultimate Package can be added to your workouts for faster results:
IF YOU ARE USING B-LINES® RESISTANCE BANDS:
STREAM YOUR WORKOUTS! WORKOUT CALENDAR
• Women: Teal band (5 pounds) and/or a pink band (10 pounds) Get unlimited access to stream the entire 21 Day Fix program, plus new
• Men: Pink band (10 pounds) and/or a red band (30 pounds) exclusive workouts from Autumn Calabrese, along with hundreds of additional Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
world-class Beachbody programs valued at over $4,000 with BEACHBODY Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
These are suggested weights, you may require more, or less, resistance. ON DEMAND. Learn more at BeachbodyOnDemand.com. Cardio Fix or or

S TA RT
Barre Legs* Flat Abs Fix*
It will also be helpful to have a yoga mat and a Beachbody Core
Comfort Mat for several of the workouts. Don’t forget to always have
Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

T:7.125”
a towel and water nearby.

HERE
Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
You’ll find B-LINES Resistance Bands and the Beachbody Core Comfort Cardio Fix or or
Mat at TeamBeachbody.com and Beachbody.com. Barre Legs* Flat Abs Fix*

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
Cardio Fix or or
Barre Legs* Flat Abs Fix*

DOUBLES OPTION
Looking for more dramatic results? Double it up! Follow the calendar below for
Days 15–21. Do the second workout later in the day to give your metabolism
an afternoon kick start.

Consult your physician and follow all safety instructions before beginning this or any exercise program and nutrition plan.
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos
are trademarks of Amazon.com or its affiliates. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc.
Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
© 2016 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, Cardio Fix and and and and and
LLC is the owner of the 21 Day Fix, B-LINES, Beachbody, and Team Beachbody trademarks, and all related designs,
trademarks, copyrights, and other intellectual propert y. If you are a
and Cardio Fix 10-Minute Total Body Upper Fix Pilates Fix
member of the Team Beachbody communit y, contact your Coach for Pilates Fix Fix for Abs Cardio Fix
information and support or log in at TeamBeachbody.com/21DayFix. For
Beachbody and Team Beachbody Customer Service, go to Beachbody.com.
*Flat Abs Fix and Barre Legs are part of the 21 Day Fix Ultimate Package. To purchase, contact your
21DINS1202 Rev. 11/20/15
Coach or visit TeamBeachbody.com or 21DayFixUltimate.com.

F:4.875” F:5” F:5” F:4.875”

IRF/SKU: 21DINS1202 Pages: 2 Built at: 100%

Round #:
Job Name:

Brand Team: 21 Day Fix

21F_Start Here Guide_Updates Live:
Trim:
Bleed:
19.25” x 6.625”
19.75” x 7.125”
20” x 7.375”
Printed at: None
Date: 6-9-2016 10:42
AM
RV1
Approvals:
Exec. Creative Director None Fonts: Build Profile: GRACol
Minion Pro (Regular), Futura (Bold, Book, Medium, Book
Assoc. Creative Director None Oblique, Heavy, Medium Oblique), Futura Std (Heavy) Colors:
Sr. AD/AD/Designer Rania Msallem Cyan, Magenta, Yellow,
Images: Black
Copywriter None Quickstar_07 background_w1_GRACoL.psd (CMYK; 399
Proofreader Lyn F. / Darling G. ppi; 75.1%), purple fix fade to white a_w1_GRACoL.psd
Research & Development None (CMYK; 286 ppi; 104.68%), 21F_21Day_Start_Here_9-26_
Quality Assurance Manager None w6_Flopped.psd (CMYK; 312 ppi; 96.01%), 21F_AC_side
lying-oblique side crunch-952_w1_GRACoL.psd (CMYK;
Product Development Shirley Chung 1135 ppi; 26.41%), 21DINS1202.eps (84.88%), BOD_full_
Business Approval Erica Sinnott device_product_shot_21DF_GRACoL_w1.psd (CMYK; 1247
Packaging Engineer None ppi; 24.05%)
Final Delivery Color Profile:
Sourcing None
Print Production Manager
Legal
None
Kush D
GRACol
Production Artist Gary A/Chau B Creative Serv Mgr Ricardo Peralta
 T:19.75”

STEP 2: LOSE WEIGHT

Find Your 21 Day Fix Container Plan Use The Containers Plan Your Meals Transformation Tracker
First you’ll need to calculate your calorie target for weight loss, then use that How Do The Containers Work? A Day On The 21 Day Fix Container Plan Take your “before” pictures and use this tracker to record your
number to find the right plan for you:
1.Review your 21 Day Fix Container Plan. Your specific Container 21 Day Fix is all about giving you the freedom to create a meal plan that is truly “before” and “after” measurements.
simple, stress-free, and customized to what you want to eat every day. Below is an
x 11 = Plan will tell you how many of each container you can have a day. For
WEIGHT (LBS.) CALORIC BASELINE example, if there’s a “3” by the green container (Veggies) then you will fill example of a typical day on Plan A:
the green container with veggies 3 times a day.
+ 400 =
CALORIC BASELINE MAINTENANCE CALORIES
2. Look at the Container Food Groups. Fill your containers with RECORD “BEFORE” STATS RECORD “AFTER” STATS
– 750 =
MAINTENANCE CALORIES CALORIE TARGET your favorite healthy foods from the Food Group lists in the Eating Plan HEALTHY SEEDS & OILS & NUT
CHEST CHEST
VEGGIES FRUITS PROTEINS CARBS
guidebook (pg. 16). FATS DRESSINGS BUTTERS R. ARM R. ARM
Then find the Fix Container Plan that corresponds with your calorie target. L. ARM L. ARM
So if your calorie target is 1,300, you’ll use Plan A.  se the Tally Sheets. Then just track your daily container portions on
3. U BREAKFAST Sliced Hard-Boiled Cooked WAIST WAIST
7:00 AM Apples Eggs Oatmeal HIPS HIPS
the Tally Sheets provided in the Eating Plan guidebook (pg. 8).
R. THIGH R. THIGH
Calorie Target 1,200–1,499 1,500–1,799 1,800–2,099 2,100–2,300 SNACK 1 Almond

T:7.125”
Range calories calories calories calories Grapes Shakeology L. THIGH L. THIGH
You can also find answers to your questions in the FAQ section and delicious 10:00 AM Butter
Container Plan PLAN A PLAN B PLAN C PLAN D easy-to-make recipes on these pages in the Eating Plan: LUNCH Mixed Grilled Cooked 21 Day Fix
TOTAL INCHES TOTAL INCHES
WEIGHT WEIGHT
12:30 PM Salad Chicken Quinoa Dressing
YOUR NUMBER OF CONTAINERS PER DAY • Easy Recipes on pg. 43
• FAQ on pg. 40 SNACK 2 Raw Peanut
Celery
3:30 PM Almonds Butter
Veggies
3 4 5 6
A 21 Day Fix Vegan Meal Plan is also available with vegan-specific calorie DINNER Cooked Grilled RECORD “BEFORE” STATS RECORD “AFTER” STATS
plans and container charts online at 21DayFixVegan.com 6:00 PM Carrots Flank Steak
Fruits
2 3 3 4 CHEST CHEST
TOTAL R. ARM R. ARM
CONTAINERS 3 2 4 2 1 1 2
L. ARM L. ARM
Proteins
4 4 5 6 WAIST WAIST
HIPS HIPS

2 3 4 4 If you want to jump right into your first 3 days with a menu plan that you can R. THIGH R. THIGH
Carbs follow until you get the hang of it, take a look at the Beachbody® HQ Eating L. THIGH L. THIGH
Plan on pg. 12 of the Eating Plan guidebook.
Healthy Fats
1 1 1 1 TOTAL INCHES TOTAL INCHES
WEIGHT WEIGHT

Seeds & Dressings

1 1 1 1

Oils & Nut 2 4 5 6

Butters

F:4.875” F:5” F:5” F:4.875”

IRF/SKU: 21DINS1202 Pages: 2 Built at: 100%

Round #:
Job Name: 21F_Start Here Guide_Updates

Brand Team: 21 Day Fix

Live:
Trim:
Bleed:
19.25” x 6.625”
19.75” x 7.125”
20” x 7.375”
Printed at: None
Date: 6-9-2016 10:42
AM
RV1
Approvals:
Exec. Creative Director None Fonts: Build Profile: GRACol
Minion Pro (Regular), Futura (Book, Bold, Bold Condensed,
Assoc. Creative Director None Medium, Heavy), Futura Std (Heavy, Bold, Bold Condensed, Colors:
Sr. AD/AD/Designer Rania Msallem Medium Condensed, Book, Medium), Univers (55 Roman), Cyan, Magenta, Yellow,
Copywriter None DIN (Bold), Helvetica Neue (55 Roman), Trade Gothic Black
(Condensed No. 18), ITC Avant Garde Gothic (Book, Demi)
Proofreader Lyn F. / Darling G.
Research & Development None Images:
Quality Assurance Manager None Intro Spread4_w1.psd (CMYK; 313 ppi, -314 ppi; 95.55%,
-95.55%), Quickstar_07 background_w1_GRACoL.
Product Development Shirley Chung psd (CMYK; 441 ppi, 148 ppi; 67.88%, 202.16%), PFX_
Business Approval Erica Sinnott Containers_28520_w4_GRACoL.psd (CMYK; 833 ppi; 36%)
Packaging Engineer None
Final Delivery Color Profile:
Sourcing None
Print Production Manager
Legal
None
Kush D
GRACol
Production Artist Gary A/Chau B Creative Serv Mgr Ricardo Peralta
 T:19.75”

STEP 2: LOSE WEIGHT

Find Your 21 Day Fix Container Plan Use The Containers Plan Your Meals Transformation Tracker
First you’ll need to calculate your calorie target for weight loss, then use that How Do The Containers Work? A Day On The 21 Day Fix Container Plan Take your “before” pictures and use this tracker to record your
number to find the right plan for you:
1.Review your 21 Day Fix Container Plan. Your specific Container 21 Day Fix is all about giving you the freedom to create a meal plan that is truly “before” and “after” measurements.
simple, stress-free, and customized to what you want to eat every day. Below is an
x 11 = Plan will tell you how many of each container you can have a day. For
WEIGHT (LBS.) CALORIC BASELINE example, if there’s a “3” by the green container (Veggies) then you will fill example of a typical day on Plan A:
the green container with veggies 3 times a day.
+ 400 =
CALORIC BASELINE MAINTENANCE CALORIES
2. Look at the Container Food Groups. Fill your containers with RECORD “BEFORE” STATS RECORD “AFTER” STATS
– 750 =
MAINTENANCE CALORIES CALORIE TARGET your favorite healthy foods from the Food Group lists in the Eating Plan HEALTHY SEEDS & OILS & NUT
CHEST CHEST
VEGGIES FRUITS PROTEINS CARBS
guidebook (pg. 16). FATS DRESSINGS BUTTERS R. ARM R. ARM
Then find the Fix Container Plan that corresponds with your calorie target. L. ARM L. ARM
So if your calorie target is 1,300, you’ll use Plan A.  se the Tally Sheets. Then just track your daily container portions on
3. U BREAKFAST Sliced Hard-Boiled Cooked WAIST WAIST
7:00 AM Apples Eggs Oatmeal HIPS HIPS
the Tally Sheets provided in the Eating Plan guidebook (pg. 8).
R. THIGH R. THIGH
Calorie Target 1,200–1,499 1,500–1,799 1,800–2,099 2,100–2,300 SNACK 1 Almond

T:7.125”
Range calories calories calories calories Grapes Shakeology L. THIGH L. THIGH
You can also find answers to your questions in the FAQ section and delicious 10:00 AM Butter
Container Plan PLAN A PLAN B PLAN C PLAN D easy-to-make recipes on these pages in the Eating Plan: LUNCH Mixed Grilled Cooked 21 Day Fix
TOTAL INCHES TOTAL INCHES
WEIGHT WEIGHT
12:30 PM Salad Chicken Quinoa Dressing
YOUR NUMBER OF CONTAINERS PER DAY • Easy Recipes on pg. 43
• FAQ on pg. 40 SNACK 2 Raw Peanut
Celery
3:30 PM Almonds Butter
Veggies
3 4 5 6
A 21 Day Fix Vegan Meal Plan is also available with vegan-specific calorie DINNER Cooked Grilled RECORD “BEFORE” STATS RECORD “AFTER” STATS
plans and container charts online at 21DayFixVegan.com 6:00 PM Carrots Flank Steak
Fruits
2 3 3 4 CHEST CHEST
TOTAL R. ARM R. ARM
CONTAINERS 3 2 4 2 1 1 2
L. ARM L. ARM
Proteins
4 4 5 6 WAIST WAIST
HIPS HIPS

2 3 4 4 If you want to jump right into your first 3 days with a menu plan that you can R. THIGH R. THIGH
Carbs follow until you get the hang of it, take a look at the Beachbody® HQ Eating L. THIGH L. THIGH
Plan on pg. 12 of the Eating Plan guidebook.
Healthy Fats
1 1 1 1 TOTAL INCHES TOTAL INCHES
WEIGHT WEIGHT

Seeds & Dressings

1 1 1 1

Oils & Nut 2 4 5 6

Butters

F:4.875” F:5” F:5” F:4.875”

IRF/SKU: 21DINS1202 Pages: 2 Built at: 100%

Round #:
Job Name: 21F_Start Here Guide_Updates

Brand Team: 21 Day Fix

Live:
Trim:
Bleed:
19.25” x 6.625”
19.75” x 7.125”
20” x 7.375”
Printed at: None
Date: 6-9-2016 10:42
AM
RV1
Approvals:
Exec. Creative Director None Fonts: Build Profile: GRACol
Minion Pro (Regular), Futura (Book, Bold, Bold Condensed,
Assoc. Creative Director None Medium, Heavy), Futura Std (Heavy, Bold, Bold Condensed, Colors:
Sr. AD/AD/Designer Rania Msallem Medium Condensed, Book, Medium), Univers (55 Roman), Cyan, Magenta, Yellow,
Copywriter None DIN (Bold), Helvetica Neue (55 Roman), Trade Gothic Black
(Condensed No. 18), ITC Avant Garde Gothic (Book, Demi)
Proofreader Lyn F. / Darling G.
Research & Development None Images:
Quality Assurance Manager None Intro Spread4_w1.psd (CMYK; 313 ppi, -314 ppi; 95.55%,
-95.55%), Quickstar_07 background_w1_GRACoL.
Product Development Shirley Chung psd (CMYK; 441 ppi, 148 ppi; 67.88%, 202.16%), PFX_
Business Approval Erica Sinnott Containers_28520_w4_GRACoL.psd (CMYK; 833 ppi; 36%)
Packaging Engineer None
Final Delivery Color Profile:
Sourcing None
Print Production Manager
Legal
None
Kush D
GRACol
Production Artist Gary A/Chau B Creative Serv Mgr Ricardo Peralta
 T:19.75”

STEP 2: LOSE WEIGHT

Find Your 21 Day Fix Container Plan Use The Containers Plan Your Meals Transformation Tracker
First you’ll need to calculate your calorie target for weight loss, then use that How Do The Containers Work? A Day On The 21 Day Fix Container Plan Take your “before” pictures and use this tracker to record your
number to find the right plan for you:
1.Review your 21 Day Fix Container Plan. Your specific Container 21 Day Fix is all about giving you the freedom to create a meal plan that is truly “before” and “after” measurements.
simple, stress-free, and customized to what you want to eat every day. Below is an
x 11 = Plan will tell you how many of each container you can have a day. For
WEIGHT (LBS.) CALORIC BASELINE example, if there’s a “3” by the green container (Veggies) then you will fill example of a typical day on Plan A:
the green container with veggies 3 times a day.
+ 400 =
CALORIC BASELINE MAINTENANCE CALORIES
2. Look at the Container Food Groups. Fill your containers with RECORD “BEFORE” STATS RECORD “AFTER” STATS
– 750 =
MAINTENANCE CALORIES CALORIE TARGET your favorite healthy foods from the Food Group lists in the Eating Plan HEALTHY SEEDS & OILS & NUT
CHEST CHEST
VEGGIES FRUITS PROTEINS CARBS
guidebook (pg. 16). FATS DRESSINGS BUTTERS R. ARM R. ARM
Then find the Fix Container Plan that corresponds with your calorie target. L. ARM L. ARM
So if your calorie target is 1,300, you’ll use Plan A.  se the Tally Sheets. Then just track your daily container portions on
3. U BREAKFAST Sliced Hard-Boiled Cooked WAIST WAIST
7:00 AM Apples Eggs Oatmeal HIPS HIPS
the Tally Sheets provided in the Eating Plan guidebook (pg. 8).
R. THIGH R. THIGH
Calorie Target 1,200–1,499 1,500–1,799 1,800–2,099 2,100–2,300 SNACK 1 Almond

T:7.125”
Range calories calories calories calories Grapes Shakeology L. THIGH L. THIGH
You can also find answers to your questions in the FAQ section and delicious 10:00 AM Butter
Container Plan PLAN A PLAN B PLAN C PLAN D easy-to-make recipes on these pages in the Eating Plan: LUNCH Mixed Grilled Cooked 21 Day Fix
TOTAL INCHES TOTAL INCHES
WEIGHT WEIGHT
12:30 PM Salad Chicken Quinoa Dressing
YOUR NUMBER OF CONTAINERS PER DAY • Easy Recipes on pg. 43
• FAQ on pg. 40 SNACK 2 Raw Peanut
Celery
3:30 PM Almonds Butter
Veggies
3 4 5 6
A 21 Day Fix Vegan Meal Plan is also available with vegan-specific calorie DINNER Cooked Grilled RECORD “BEFORE” STATS RECORD “AFTER” STATS
plans and container charts online at 21DayFixVegan.com 6:00 PM Carrots Flank Steak
Fruits
2 3 3 4 CHEST CHEST
TOTAL R. ARM R. ARM
CONTAINERS 3 2 4 2 1 1 2
L. ARM L. ARM
Proteins
4 4 5 6 WAIST WAIST
HIPS HIPS

2 3 4 4 If you want to jump right into your first 3 days with a menu plan that you can R. THIGH R. THIGH
Carbs follow until you get the hang of it, take a look at the Beachbody® HQ Eating L. THIGH L. THIGH
Plan on pg. 12 of the Eating Plan guidebook.
Healthy Fats
1 1 1 1 TOTAL INCHES TOTAL INCHES
WEIGHT WEIGHT

Seeds & Dressings

1 1 1 1

Oils & Nut 2 4 5 6

Butters

F:4.875” F:5” F:5” F:4.875”

IRF/SKU: 21DINS1202 Pages: 2 Built at: 100%

Round #:
Job Name: 21F_Start Here Guide_Updates

Brand Team: 21 Day Fix

Live:
Trim:
Bleed:
19.25” x 6.625”
19.75” x 7.125”
20” x 7.375”
Printed at: None
Date: 6-9-2016 10:42
AM
RV1
Approvals:
Exec. Creative Director None Fonts: Build Profile: GRACol
Minion Pro (Regular), Futura (Book, Bold, Bold Condensed,
Assoc. Creative Director None Medium, Heavy), Futura Std (Heavy, Bold, Bold Condensed, Colors:
Sr. AD/AD/Designer Rania Msallem Medium Condensed, Book, Medium), Univers (55 Roman), Cyan, Magenta, Yellow,
Copywriter None DIN (Bold), Helvetica Neue (55 Roman), Trade Gothic Black
(Condensed No. 18), ITC Avant Garde Gothic (Book, Demi)
Proofreader Lyn F. / Darling G.
Research & Development None Images:
Quality Assurance Manager None Intro Spread4_w1.psd (CMYK; 313 ppi, -314 ppi; 95.55%,
-95.55%), Quickstar_07 background_w1_GRACoL.
Product Development Shirley Chung psd (CMYK; 441 ppi, 148 ppi; 67.88%, 202.16%), PFX_
Business Approval Erica Sinnott Containers_28520_w4_GRACoL.psd (CMYK; 833 ppi; 36%)
Packaging Engineer None
Final Delivery Color Profile:
Sourcing None
Print Production Manager
Legal
None
Kush D
GRACol
Production Artist Gary A/Chau B Creative Serv Mgr Ricardo Peralta
 T:19.75”

STEP 2: LOSE WEIGHT

Find Your 21 Day Fix Container Plan Use The Containers Plan Your Meals Transformation Tracker
First you’ll need to calculate your calorie target for weight loss, then use that How Do The Containers Work? A Day On The 21 Day Fix Container Plan Take your “before” pictures and use this tracker to record your
number to find the right plan for you:
1.Review your 21 Day Fix Container Plan. Your specific Container 21 Day Fix is all about giving you the freedom to create a meal plan that is truly “before” and “after” measurements.
simple, stress-free, and customized to what you want to eat every day. Below is an
x 11 = Plan will tell you how many of each container you can have a day. For
WEIGHT (LBS.) CALORIC BASELINE example, if there’s a “3” by the green container (Veggies) then you will fill example of a typical day on Plan A:
the green container with veggies 3 times a day.
+ 400 =
CALORIC BASELINE MAINTENANCE CALORIES
2. Look at the Container Food Groups. Fill your containers with RECORD “BEFORE” STATS RECORD “AFTER” STATS
– 750 =
MAINTENANCE CALORIES CALORIE TARGET your favorite healthy foods from the Food Group lists in the Eating Plan HEALTHY SEEDS & OILS & NUT
CHEST CHEST
VEGGIES FRUITS PROTEINS CARBS
guidebook (pg. 16). FATS DRESSINGS BUTTERS R. ARM R. ARM
Then find the Fix Container Plan that corresponds with your calorie target. L. ARM L. ARM
So if your calorie target is 1,300, you’ll use Plan A.  se the Tally Sheets. Then just track your daily container portions on
3. U BREAKFAST Sliced Hard-Boiled Cooked WAIST WAIST
7:00 AM Apples Eggs Oatmeal HIPS HIPS
the Tally Sheets provided in the Eating Plan guidebook (pg. 8).
R. THIGH R. THIGH
Calorie Target 1,200–1,499 1,500–1,799 1,800–2,099 2,100–2,300 SNACK 1 Almond

T:7.125”
Range calories calories calories calories Grapes Shakeology L. THIGH L. THIGH
You can also find answers to your questions in the FAQ section and delicious 10:00 AM Butter
Container Plan PLAN A PLAN B PLAN C PLAN D easy-to-make recipes on these pages in the Eating Plan: LUNCH Mixed Grilled Cooked 21 Day Fix
TOTAL INCHES TOTAL INCHES
WEIGHT WEIGHT
12:30 PM Salad Chicken Quinoa Dressing
YOUR NUMBER OF CONTAINERS PER DAY • Easy Recipes on pg. 43
• FAQ on pg. 40 SNACK 2 Raw Peanut
Celery
3:30 PM Almonds Butter
Veggies
3 4 5 6
A 21 Day Fix Vegan Meal Plan is also available with vegan-specific calorie DINNER Cooked Grilled RECORD “BEFORE” STATS RECORD “AFTER” STATS
plans and container charts online at 21DayFixVegan.com 6:00 PM Carrots Flank Steak
Fruits
2 3 3 4 CHEST CHEST
TOTAL R. ARM R. ARM
CONTAINERS 3 2 4 2 1 1 2
L. ARM L. ARM
Proteins
4 4 5 6 WAIST WAIST
HIPS HIPS

2 3 4 4 If you want to jump right into your first 3 days with a menu plan that you can R. THIGH R. THIGH
Carbs follow until you get the hang of it, take a look at the Beachbody® HQ Eating L. THIGH L. THIGH
Plan on pg. 12 of the Eating Plan guidebook.
Healthy Fats
1 1 1 1 TOTAL INCHES TOTAL INCHES
WEIGHT WEIGHT

Seeds & Dressings

1 1 1 1

Oils & Nut 2 4 5 6

Butters

F:4.875” F:5” F:5” F:4.875”

IRF/SKU: 21DINS1202 Pages: 2 Built at: 100%

Round #:
Job Name: 21F_Start Here Guide_Updates

Brand Team: 21 Day Fix

Live:
Trim:
Bleed:
19.25” x 6.625”
19.75” x 7.125”
20” x 7.375”
Printed at: None
Date: 6-9-2016 10:42
AM
RV1
Approvals:
Exec. Creative Director None Fonts: Build Profile: GRACol
Minion Pro (Regular), Futura (Book, Bold, Bold Condensed,
Assoc. Creative Director None Medium, Heavy), Futura Std (Heavy, Bold, Bold Condensed, Colors:
Sr. AD/AD/Designer Rania Msallem Medium Condensed, Book, Medium), Univers (55 Roman), Cyan, Magenta, Yellow,
Copywriter None DIN (Bold), Helvetica Neue (55 Roman), Trade Gothic Black
(Condensed No. 18), ITC Avant Garde Gothic (Book, Demi)
Proofreader Lyn F. / Darling G.
Research & Development None Images:
Quality Assurance Manager None Intro Spread4_w1.psd (CMYK; 313 ppi, -314 ppi; 95.55%,
-95.55%), Quickstar_07 background_w1_GRACoL.
Product Development Shirley Chung psd (CMYK; 441 ppi, 148 ppi; 67.88%, 202.16%), PFX_
Business Approval Erica Sinnott Containers_28520_w4_GRACoL.psd (CMYK; 833 ppi; 36%)
Packaging Engineer None
Final Delivery Color Profile:
Sourcing None
Print Production Manager
Legal
None
Kush D
GRACol
Production Artist Gary A/Chau B Creative Serv Mgr Ricardo Peralta
 T:19.75”

STEP 1: GET FIT

What Do I Need For The Workouts? Online Tools For Success Follow Your Workouts
ONE SET OF LIGHT AND HEAVY DUMBBELLS 21 DAY FIX SUPPORT 24/7 THE 21 DAY FIX® CALENDAR
Beachbody has an entire online community that is accessible to you 24 hours a The Fix has a different 30-minute workout for each day of the week. Autumn
• Women: Light set of 3–5 pounds and heavier set of 8–10 pounds day. You’ll find experts to answer questions, peer support, and all the information designed all of the Fix workouts to challenge you at any and every level to
• Men: Light set of 8–10 pounds and heavier set of 15–20 pounds you need to help you achieve your goals. Just go to TeamBeachbody.com maximize your calorie burn and get results! Two additional workouts from the
to get started or search for #21DayFix. Ultimate Package can be added to your workouts for faster results:
IF YOU ARE USING B-LINES® RESISTANCE BANDS:
STREAM YOUR WORKOUTS! WORKOUT CALENDAR
• Women: Teal band (5 pounds) and/or a pink band (10 pounds) Get unlimited access to stream the entire 21 Day Fix program, plus new
• Men: Pink band (10 pounds) and/or a red band (30 pounds) exclusive workouts from Autumn Calabrese, along with hundreds of additional Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
world-class Beachbody programs valued at over $4,000 with BEACHBODY Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
These are suggested weights, you may require more, or less, resistance. ON DEMAND. Learn more at BeachbodyOnDemand.com. Cardio Fix or or

S TA RT
Barre Legs* Flat Abs Fix*
It will also be helpful to have a yoga mat and a Beachbody Core
Comfort Mat for several of the workouts. Don’t forget to always have
Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

T:7.125”
a towel and water nearby.

HERE
Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
You’ll find B-LINES Resistance Bands and the Beachbody Core Comfort Cardio Fix or or
Mat at TeamBeachbody.com and Beachbody.com. Barre Legs* Flat Abs Fix*

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
Cardio Fix or or
Barre Legs* Flat Abs Fix*

DOUBLES OPTION
Looking for more dramatic results? Double it up! Follow the calendar below for
Days 15–21. Do the second workout later in the day to give your metabolism
an afternoon kick start.

Consult your physician and follow all safety instructions before beginning this or any exercise program and nutrition plan.
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos
are trademarks of Amazon.com or its affiliates. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc.
Total Body Upper Fix Lower Fix Pilates Fix Cardio Fix Dirty 30 Yoga Fix
© 2016 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, Cardio Fix and and and and and
LLC is the owner of the 21 Day Fix, B-LINES, Beachbody, and Team Beachbody trademarks, and all related designs,
trademarks, copyrights, and other intellectual propert y. If you are a
and Cardio Fix 10-Minute Total Body Upper Fix Pilates Fix
member of the Team Beachbody communit y, contact your Coach for Pilates Fix Fix for Abs Cardio Fix
information and support or log in at TeamBeachbody.com/21DayFix. For
Beachbody and Team Beachbody Customer Service, go to Beachbody.com.
*Flat Abs Fix and Barre Legs are part of the 21 Day Fix Ultimate Package. To purchase, contact your
21DINS1202 Rev. 11/20/15
Coach or visit TeamBeachbody.com or 21DayFixUltimate.com.

F:4.875” F:5” F:5” F:4.875”

IRF/SKU: 21DINS1202 Pages: 2 Built at: 100%

Round #:
Job Name:

Brand Team: 21 Day Fix

21F_Start Here Guide_Updates Live:
Trim:
Bleed:
19.25” x 6.625”
19.75” x 7.125”
20” x 7.375”
Printed at: None
Date: 6-9-2016 10:42
AM
RV1
Approvals:
Exec. Creative Director None Fonts: Build Profile: GRACol
Minion Pro (Regular), Futura (Bold, Book, Medium, Book
Assoc. Creative Director None Oblique, Heavy, Medium Oblique), Futura Std (Heavy) Colors:
Sr. AD/AD/Designer Rania Msallem Cyan, Magenta, Yellow,
Images: Black
Copywriter None Quickstar_07 background_w1_GRACoL.psd (CMYK; 399
Proofreader Lyn F. / Darling G. ppi; 75.1%), purple fix fade to white a_w1_GRACoL.psd
Research & Development None (CMYK; 286 ppi; 104.68%), 21F_21Day_Start_Here_9-26_
Quality Assurance Manager None w6_Flopped.psd (CMYK; 312 ppi; 96.01%), 21F_AC_side
lying-oblique side crunch-952_w1_GRACoL.psd (CMYK;
Product Development Shirley Chung 1135 ppi; 26.41%), 21DINS1202.eps (84.88%), BOD_full_
Business Approval Erica Sinnott device_product_shot_21DF_GRACoL_w1.psd (CMYK; 1247
Packaging Engineer None ppi; 24.05%)
Final Delivery Color Profile:
Sourcing None
Print Production Manager
Legal
None
Kush D
GRACol
Production Artist Gary A/Chau B Creative Serv Mgr Ricardo Peralta