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Old 04-10-19, 11:33 AM  
pharma_gal
 
Join Date: Aug 2005
Location: Philadelphia, PA
Kathy - are you also following the nutrition plan?
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Old 04-10-19, 12:25 PM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
Kate - I am a true VF enabler! I think you'll enjoy these a lot! I like them better than the original set. Autumn is much more comfortable in front of the camera and I love the "live" aspect of it. Reminds me of 80 Day Obsession.

pharma_gal - There are three choices for the nutrition plan on Ultimate Portion Fix. They are Foundational Fix (original plan), Timed Nutrition (80 Day Obsession), or Carb Cycling (new but only for limited time periods). I'm following the Foundational Fix.
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 04-11-19, 06:38 AM  
Rhonda
 
Join Date: Nov 2001
Location: MI
When will the be out for BOD members?
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Old 04-11-19, 08:09 AM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
Quote:
Originally Posted by Rhonda View Post
When will the be out for BOD members?
Rhonda - Just the workouts will be available on BOD on 5/31/19. The nutrition information will still be an extra charge.
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 04-11-19, 08:18 AM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
Autumn continues changing up the workout by adding another element to it. The weights she used varied sometimes with each round depending on how she felt.

There were a few light moments when Daniel and Cupcake were bonding and Autumn called it a "bromance", lol. I really like the sequencing in this one. You are mainly working your large muscle groups but your smaller muscle groups still get fatigued.

Day 10 - Live 21 Day Fix - Upper Fix:
Time: 35 minutes
Backgrounders: Same as Day 1
Rounds: 2 (each round repeated)
Music: None
Weights Used: 8 lbs., 10 lbs. and 12 lbs. (Autumn has 7.5 lbs. and 12.5 lbs.)

Round 1:
Double Arm Row w/Alternating Tap Back- 12.5 lbs. (I used my 12 lbs.)
Punch across right/left - 5 lb. and 7.5 lbs. (I used my 7 lb. weights)
Pushups - Side to Side (on toes or knees)
Forearm Plank with a Side Hip Drop
Double Arm Curl, Press overhead, return - 10 lbs. (I used my 12 lbs.)
Repeat

Round 2:
Lying Lat Pull Over with Glute Bridge - 12.5 lbs. (I used my 12 lbs.)
Plank to T Row Up (30 sec each side) - 5 lbs. & 10 lbs. (I used my 7 lb. and 10 lb.)
Chest Press with Straight Leg Drop - 12.5 lbs. (I used my 12 lbs.)
Ab Scissors (30 sec right/30 sec left)
Double Arm Tricep Kickbacks - 7.5 lbs. (I used my 8 lb.)
Repeat

Day 11 - Live 21 Day Fix - Yoga Fix: Didn't do this one.
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 04-13-19, 02:07 PM  
pharma_gal
 
Join Date: Aug 2005
Location: Philadelphia, PA
For Kathy or anyone else following the plan, is there a check in here or elsewhere where we can discuss the meal
Plan too. Thanks!
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Old 04-14-19, 03:37 PM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
Quote:
Originally Posted by pharma_gal View Post
For Kathy or anyone else following the plan, is there a check in here or elsewhere where we can discuss the meal
Plan too. Thanks!
I don’t know of any check in for the food plan. I was disappointed that Autumn didn’t do a Facebook check in page either. There were many coaches pages but they want to “friend” you before adding you which I didn’t like at all. I can’t take supplements or use Shakeology and don’t want to be pressured by a sales pitch (or them to get my friend and family list).
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 04-15-19, 10:34 AM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
Day 12 - Live 21 Day Fix - Lower Fix:
Time: 32 minutes
Backgrounders: Same as Day 1
Rounds: 4 (each round repeated)
Music: None
Weights Used: 15 lbs., 17.5 lbs and 20 lbs.

Autumn added a 10 second hold to the end of each exercise and she went up in weights. I really felt it more with heavier weights. I will probably use my 20 lbs. on the calf raises and split squats next week.

Round 1:
Side lunge, back lunge - 17.5 lbs.
Squat, leg raise - 20 lbs.
Repeat

Round 2:
Curtsy lunge - 20 lbs.
Calf raise - 17.5 lbs.
Repeat

Round 3:
Static lunge (or split squat as she called it) - 17.5 lbs.
Sumo squat - 20 lbs. (I used my single 40 lb. dumbbell)
Repeat

Round 4:
Single leg tap back - 15 lbs.
Half circle squat (pistol, side, tap back, repeat) - 17.5 lbs. (one dumbbell)
Repeat

Bonus Round:
Bear hold - Fire hydrant into side press back, lower but don't release bear hold, repeat all one side. Then do the other side (one minute each).
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 04-15-19, 10:46 AM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
Day 13: Live 21 Day Fix - Total Body Cardio Fix:
Time: 31 minutes
Backgrounders: Same as Day 1
Rounds: 4 (each round repeated)
Weights Used: 7.5 lb. and 10 lbs. (I used 8 lb. and 10 lbs.)

Autumn "progressed" the exercises for the last 30 seconds. She added a component to each one to make it a little harder.

Round 1:
Surrenders / Surrender with a jump at the end (10 lbs.)
Scoot sideways twice, lower weight toward floor / Scoot, lunge, twist (7.5 lbs.)
Repeat

Round 2:
Woodchops / Woodchops with shuffle at the end (7.5 lb. dumbbell)
Cross country skier with weight pushed above head / Cross country skier with front jack - (7.5 lb. dumbbell)
Repeat

Round 3:
Run w/curl to shoulder press / Run with just shoulder press (7.5 lb. dumbbell)
Ski Moguls, side to side with weight / Ski Mogul with side to side then hop (7.5 lb. dumbbell)
Repeat

Round 4:
Frog crunches / Right crunch, bring left leg under knee, rollup repeat left side (Cathe does this move in her workouts sometimes, it's not an easy one!)
On hands and knees, bring one elbow and knee in to touch / Same move but bring arm and leg out to side (30/30 seconds each side)
Repeat
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 04-15-19, 10:52 AM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
Live 21 Day Fix - Bonus 10 Minute Abs:
Time: 11 minutes
Backgrounders: Same as Day 1
Rounds: 2 (each round repeated)

So far the Bonus 10 Minute Abs has been the same sequence of exercises. They are done for 20 reps each and the whole sequence is repeated once. Lots of crunch variations!

Exercises:
Crunch
Table top crunch
Leg extended crunch (right/left)
Rope climbs
Crunch and tap toes down
Side oblique crunch (right/left)
Twisted side lying oblique crunch (right/left)
Bicycles
Cross flutters / Flutter up and down
Repeat once
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
Kathy G is offline   Reply With Quote
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