In just 3 short days, you can get your health, energy and vitality back on track - all without starving. You'll conquer your cravings, get a flatter belly, feel lighter and more energized and your clothes will fit better.
The Complete Kit comes with :
3 packets of Shakeology®* - your choice of 6 flavors (we recommend Chocolate Vegan or Tropical Strawberry Vegan because plant-based proteins are often easier for the body to digest)
6 packets of Vanilla Fresh (high-protein shake)
3 packets of Fiber Sweep (digestive health drink), and 1 Program Guide
* Also avaliable without Shakeology for those of you who already have a stock of it at home
Beachbody CEO Carl Daikeler and his wife Isabelle, co-creator of the program explain.
3-Day Refresh Nutrition Plan
Wake-up: You’ll drink 8-12 oz of water.
Breakfast: Shakeology with a Fruit option (list in the book)
Mid-Morning: Fiber Sweep
Lunch: Vanilla Fresh plus Fruit option. One Vegetable Option. One Healthy Fats Option.
Afternoon Snack: Vegetable and Healthy Fat or Juice Option.
Dinner: Vanilla Fresh. Dinner Recipe.
3-Day Refresh Vanilla Fresh Shake
This is a vanilla shake that is high in protein. It will help you satisfy your hunger and it has essential nutrients that your body needs. It’s also a great source of fiber. It’s dairy and soy free as well.
Each serving includes:
20 grams of plant protein
22 essential vitamins and minerals
Probiotics. This supports digestive health.
Clinically tested potato protein extract. This helps to curb hunger.
This does not contain artificial flavors, colors, preservatives or sweeteners.
3-Day Refresh Fiber Sweep Drink
This is a blend of both soluble and insoluble fibers. It gently and naturally eliminates waste and it’s an excellent source of fiber.
The Fiber Sweep Drink is made of:
Whole ground chia, flax and psyllium seed husks.
Wholeseome psyllium fiber helps to lower cholesterol and help to maintain healthy blood sugar levels.
Chia and Flax seeds are sources of healthy omega 3 fatty acids.
3-Day Refresh Dinner Recipes
Check out some of the 3 Day Refresh Recipes. All of the recipes are vegan. Here are some examples of the dinners:
Coconut Steamed Veggies
Roasted Asparagus with Almonds
Spinach Salad with Cucumber, Red Peppers and Tomato
Carrot-Seaweed Medley
Cucumber and Tomato Salad
Moroccan Carrot Salad
3-Day Refresh Transformations
Check out my results from the 3-Day Refresh!
3-Day Refresh FAQ
How much weight will I lose on the 3-Day Refresh? You can lose 1 to 5 lbs.
Can I eat while on the 3-Day Refresh? Yes! You will get 3 shakes, 1 fiber drink, 6 healthy snacks and 1 dinner recipe each day.
What is the estimated daily calorie intake while on the 3-Day Refresh? The calories are approximately 900 calories per day. It’s dependent on the meals selected.
Is the 3-Day Refresh Vegetarian or Vegan? Yes is it! To make it Vegan, be sure to use Vegan Shakeology.
Is the 3-Day Refresh Gluten Free? Yes is it! To make it Vegan, be sure to use Vegan Shakeology.
When is the best time to start the 3-Day Refresh? Choose three days that will work best for you and your schedule. You want to be able to stick with the program. Some people start on Friday so that they end on Sunday and can focus over the weekend. Others choose to do it during the week as to avoid temptations on the weekend. Choose the 3-day period that’s best for you!
Can I exercise while doing the 3-Day Refresh? Mild to moderate exercise is recommended during the refresh. While you may be able to do a harder program, your body is working to clean your system. So, it is recommended that you not tax it with a strenuous program.
How often can I do the 3-Day Refresh? You can do the program as a kick-start to a healthy lifestyle. Some also choose to do it on a monthly basis as a tune-up. Think about it, you can lose up to 3 lbs with the program. So, if you do it monthly, you could lose over 30 lbs in a year.
Is Shakoelogy required to do the program? Yes. Shakeology is used for breakfast each day. Vegan formulas are recommended but the regular whey formula can be used if necessary.
Is coffee allowed on the program? It is recommended that coffee not be used with the program and that you use green tea or yerba mate. However, if you do choose to drink coffee, do not add milk, sugar or other unnatural ingredients. You can add stevia.
Can you do the 3-Day Refresh while pregnant or breastfeeding? I would not recommend doing this program while pregnant or breastfeeding since the calories are so low.
What is The Master’s Hammer and Chisel™? I am going to first tell you that this program is going to be a GAME CHANGER!!! I haven't been this excited in quite some time! I am literally counting down the hours until I can purchase it. Then, because I have On Demand I will get to access the workouts and the nutrition guide and program manual even before it arrives on my doorstep. So if you are just as excited as I am make sure you get the challenge pack which comes with 30 days of On Demand so you can access it right away!!! I am ready to get hammered and chiseled for the new year! HECK, if I can stick to this program in December and have all of you for accountability and support we are NOT going to be setting New Year's Resolutions to get in shape! We are going to be rocking out NEW GOALS!
ARE YOU IN!?!?! I'm kicking off my EXCLUSIVE HAMMER AND CHISEL TEST GROUP this week~ You gotta make sure you are included! Hit me up for the details: Complete the form for more information!
So lets talk details! Yup I'm about to get all technical on you, but I know that having all the facts helps so much! HERE YOU GO!
For the very first time, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistance training system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.
About your Trainers Co-creators Sagi Kalev and Autumn Calabrese are experts when it comes to incredible physical transformations. Sagi has been crowned Mr. Israel— twice—and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist. Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA), and has competed at the national level in various bikini competitions. What makes The Master’s Hammer and Chisel incredibly effective and unique? • The Master’s Hammer and Chisel is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.
• 12 brand-new, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training.
• Sagi and Autumn make eating for your goals simple. That’s why they included their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals.
• Flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle.
• Includes options to adapt certain exercises if you have limited access to equipment. BONUS!
• Includes a modifier who demonstrates some moves at a lower intensity.
Team Beachbody® Exclusive Workout: The Master’s Cardio
Ever wonder what Sagi and Autumn’s favorite cardio moves are? Find out as they tag-team this challenging workout that will get you shredded fast! You only get this workout when you purchase through a coach which is ME!! So if you don't have an account or a coach, make sure you go here and sign up!
What’s in The Master’s Hammer and Chisel Base Kit?
Beachbody® On Demand
When you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody Club member, you’ll get unlimited access to Beachbody On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of proven Beachbody workouts via any desktop, tablet, TV, or mobile device—wherever you have an internet connection. Just look for “Purchased Programs” on Beachbody On Demand to stream The Master’s Hammer and Chisel workouts.
Q. What’s included in The Master’s Hammer and Chisel Challenge Pack?
12 workouts on 6 DVDs
A set of 7 portion-control containers and a shaker cup
The Master’s Hammer and Chisel Program and Nutrition Guide
Quick-Start Guide
60-Day Calendar
2 bonus workouts: 10 Min Ab Hammer and 10 Min Ab Chisel
30 Day supply of Shakeology
Q. How does The Master’s Hammer and Chisel differ from Body Beast®?
Body Beast is a bodybuilding program that focuses on muscular hypertrophy. The Master’s Hammer and Chisel includes aspects of bodybuilding, but also focuses on improving endurance, power, agility, strength, balance, and range of motion to sculpt a tight, defined physique.
Q. How does The Master’s Hammer and Chisel differ from 21 Day Fix EXTREME®?
21 Day Fix EXTREME is a shorter, goal-specific program, whereas The Master’s Hammer and Chisel is a full 60-day program with slightly longer workouts. 21 Day Fix EXTREME focuses on getting you shredded, while The Master’s Hammer and Chisel also helps you improve other aspects of your fitness, such as muscular endurance, power, strength, and agility. It’s a whole new approach to getting you ripped.
Amen Autumn! Success Happens because you bust your tail to get it!
Q. What equipment do you need for The Master's Hammer and Chisel?
A few dumbbells of various weights appropriate to your strength and fitness level.
A bench or stability ball.
A chin-up bar or a resistance band and a door attachment.
Q. How does The Master’s Hammer and Chisel nutrition plan compare to Body Beast, 21 Day Fix®, and 21 Day Fix EXTREME?
Like the nutrition plans in 21 Day Fix and 21 Day Fix EXTREME, The Master’s Hammer and Chisel uses the portion control container system. However, it is tailored to meet your specific goals and the nutritional demands that a challenging body-sculpting program like The Master’s Hammer and Chisel requires.
Q. Can you customize The Master’s Hammer and Chisel nutrition plan to meet your unique goals?
Yes! If you want to gear your nutrition toward building more muscle (a surplus), or toward shredding fat (a deficit), you can use the Nutrition Plan Quiz to recalculate your calories to help you reach your goals. Plus as your coach that is my job to help you navigate the nutrition plan to get the very best results possible!!! I'm going to be sharing my meal plan my nutrition guide and all my tips that will help you get the best results possible.
Q. How do the calorie charts for The Master’s Hammer and Chisel work?
The Nutrition Plan Quiz included in the program and nutrition guide will determine your appropriate calorie chart based on your goals. Like the calorie breakdowns in 21 Day Fix and 21 Day Fix EXTREME, the ones in The Master’s Hammer and Chisel Program and Nutrition Guide also include the number of color-coded, portion-control containers your bracket requires each day to meet your goals.
Q. How does the 60-day calendar work?
The Master’s Hammer and Chisel program is a 60-day rotation of hardcore strength training built on the three phases of SSP Training—Stabilization, Strength, and Power. Sagi and Autumn strategically structured these workouts to train in all three phases efficiently, so following the calendar is important.
Q. How does the Beachbody Performance™ line fit in to the program?
Because these workouts are so demanding, we highly recommend you consider adding Beachbody Performance supplements to your regimen to help support your energy, muscle-building, and recovery.* Instructions for incorporating Beachbody Performance into your nutrition regimen are included in The Master’s Hammer and Chisel Program and Nutrition Guide. Check it out here!
Q. Is there a Team Beachbody exclusive if customers order The Master’s Hammer and Chisel through me?
Yes! Customers who purchase The Master’s Hammer and Chisel through me will get a FREE bonus workout—The Master’s Cardio (a $19.95 value)!
When Sagi and Autumn want tough, fat-chiseling cardio, The Master’s Cardio DVD includes their go-to moves. Short, but intense, this workout boosts aerobic capacity, power, and muscular endurance—without impacting your lean-muscle gains.
Q. Can I stream The Master’s Hammer and Chisel workouts?
Yes! If you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody Club member, you’ll get unlimited access to Beachbody® On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device—wherever you have an internet connection. Just look for “Purchased Programs” in Beachbody On Demand to access The Master’s Hammer and Chisel.
Q. Is there a The Master’s Hammer and Chisel Challenge Pack?
Yes! It contains The Master’s Hammer and Chisel Base Kit, your first 30-day supply of Shakeology® Home Direct, and a FREE 30-day premium trial membership to the Team Beachbody Club where you can stream your workouts anywhere with Beachbody On Demand.**†
There is also The Master’s Hammer and Chisel Performance Pack that contains The Master’s Hammer and Chisel Base Kit, your first 30-day supply of Beachbody Performance Energize and Beachbody Performance Recover, and a FREE 30-day premium trial membership to the Team Beachbody Club where you can stream your workouts anywhere with Beachbody On Demand.‡†
Challenge Pack price: $180
Performance Pack price: $180
To get your challenge pack click here. Get The Challenge Pack NOW {DECEMBER 1st} Follow me on FACEBOOK for the exclusive launch times! When you purchase your challenge pack make sure you send me an email at hellomuscles@yahoo.com if I am your coach so that you are enrolled into my exclusive Test Group for Hammer and Chisel where I will guide, direct and mentor you every step of the way!
ARE YOU IN??? ARE YOU GOING TO GET HAMMER AND CHISEL?? COME ON, LETS DO IT TOGETHER! ACCOUNTABILITY AT ITS FINEST!!!
I am hosting a Test Group for the brand new program releasing on December 1st - HAMMER AND CHISEL!
I will be selecting 15 people to do this with me side-by-side. It will take place in a private online facebook group and we will be accountability partner for the whole 60 days of the program.
Length - 60 day program
Average Workout Time - 30 to 40 minutes
Equipment Needed:
-weights (a range from 5-20lbs - depending on your ability)
-exercise ball or adjustable bench
-resistance band (lighter resistance)
-chin up bar OR door attachment for resistance band *If you need a visual of the equipment, check out this video: https://youtu.be/vdTfTfaZ4Qs
Requirements to Join Me:
1. I must be your free beachbody coach. If I am not yet, please do that using this link now:
2. You must order The Master's Hammer and Chisel Challenge Pack. It will be on sale for December at a special release price of $160 US.
Challenge Pack Includes: -12 workouts -7 color-coded portion control containers -Shaker Bottle -Program Guide and Calender's -Nutrition Guide -Quick Start Guide -3 FREE Bonus Workouts -1 Month of Meals with Shakeology (you choose the flavor) -Me as your Free Coach -24/7 Support in our Online Accountability Group -30 Day FREE Trial of Beachbody Club Membership which includes Beachbody On Demand (Stream hundreds of workouts in the Beachbody Member Library. You also get complete program materials, like fitness guides, nutrition guides, meal plans, and workout calendars.)
{If you already drink shakeology regularly, we will get you set up with just the program}
3. You check into our facebook group daily (nothing crazy, a few minutes)
4. You commit to absolutely changing your body from top to bottom!
If you agree to these FOUR requirements please send me a friend request at https://www.facebook.com/kim.krockaschneider and let me know you are interested in the Hammer and Chisel Test Group!
If you want to TRY out TWO of the Hammer & Chisel Workouts - YOU CAN RIGHT NOW!
Sign up for the FREE 30 Day Trial Of Beachbody's Club Membership which INCLUDES Beachbody on Demand. It is like Netflix for Beachbody! On there, you will find TWO of the Hammer and Chisel Workouts to try!
Click the link based on where you live to sign up!
I love me a good SALE!!! It's on right now! Team Beachbody has put some of their best selling products, programs, equipment and supplements on sale and up to 85% off! I hate doing sales posts like this but I also didn't want you to miss out! Here is the scoop: It's first come first GET and things typically sell out quite fast!
Everything on this list is great!!!! Think gifts for birthday presents or Christmas presents! Especially the Beachbody Apparel is great for the person who loves the workouts or is a coach! You can't go wrong! But honestly it does sell out fast! To see everything on sale you can use my link:
It's time to kick off The New Year In Style! If you want something more customized hit me up and I would be happy to help you find the right fit for you! LETS make this your healthiest New YEAR EVER!!!
The biggest complaint I hear from women is they can’t seem to shift belly fat. For a lot of women, it seems to be the first place fat is stored and the last place fat comes off. When it comes to achieving a lean waistline I've learned a few things over the years and here are my top tips for getting rid of that unwanted belly fat.
1. Avoid sugar like the plague Fighting belly fat is 80% what you eat and one of the worst things you can put in your body is sugar. Processed sugar is a simple carbohydrate, that provides no nutritional value to the body and is extremely calorie dense. This is why people call it empty calories. By consuming sugar, all you are doing is spiking your blood sugar levels, increasing the production of insulin and promoting the body to store more fat. Not only does eating sugar make you gain weight and is extremely addictive, excess consumption can also lead to other major health problems like obesity, diabetes, heart disease and more.
2. Use fat burning HIIT for exercise Unfortunately, you can’t pick and chose where you burn fat. So if you want to melt fat off your belly, you need to melt fat off your entire body. The best way to do that is to incorporate High-Intensity Interval Training into your exercise routine. HIIT circuits have been shown to be one of the most effective methods for shredding fat. A HIIT circuit is very simple. You take a handful of exercises and then perform each at an extremely high intensity, while keeping the rest between exercises to a minimum. This helps speed up your metabolism and help the body burn fat more effectively. You can also include exercises that target any body part you want. I like to create HIIT circuits that involve core, cardiovascular and resistance training in the one workout. Turbo Fire is a great at home workout!
3. Eat fat Yes, that’s right in order to burn fat you need to eat fat. In fact, eating fat (the good kind), can actually help with fat loss, boost your metabolism and improve overall health. Please say goodbye to the old myth that fat makes you fat. Good fat is essential for your body, brain and organs to function properly and an essential nutrient to include in your daily diet. Especially when you are doing extensive exercise and your body requires proper fuel.
4. Sleep Sleep is so important for your overall health and wellbeing. Not only does a good nights sleep mean you have better brain function, it’s also super important for the body to be efficient at burning calories. One bad night’s sleep can increase the body’s ghrelin levels, which is the hormone that makes you hungry. This is often why when we haven’t slept well, we want to eat all those sugary bad foods. It also reduces leptin (which is the hormone that promotes satiety), making it easy to overeat the next day. Poor sleep can also increase stress levels, which again leads the body to store more fat. It's also not just about the amount of sleep you get each night, but also the quality of your sleep. Try and get at least 7 hours of good quality sleep a night. Doing things like turning off your electronics a few hours before bed, can help you reach that deeper sleep a lot quicker.
5. Deep breathing Okay so just doing deep breathing alone is not going to give you abs. But a major cause of belly fat comes from stress. When you have extreme levels of stress in your life, your cortisol levels go up. Cortisol is the stress hormone your body produces and when it’s elevated your body will store more fat, particularly around the belly. So just as important to eat good food, and exercise smartly, it’s also important to look after your stress levels. One of the best tools I have found to reduce stress is deep belly breathing. Next time you are feeling a little stressed out, find a nice quiet spot in your house, close your eyes and take a deep inhale through your nose for the count of 4 and then exhale out for the count of 4. Repeat this 10 times or until you feel totally relaxed.
Are you wondering if you should be changing your workout routine? Maybe you are struggling with motivation at the gym or not seeing the results that you expected. Here a six reasons that you may want to consider changing up your workout routine:
Boredom
If you’re so bored at the gym that you do not feel like doing anything, it is time to modify your workout routine. You have to be dedicated to the workout, though! If you are the type of person that wants to switch it up after only 1-week, it would be in your best interest to try to motivate yourself to stick with your routine for at least a month. This will help you get the results you desire.
If you have been doing the same routine for months and it is just not motivating or energizing you anymore, it is time to switch up the routine! Try changing your form of cardio or switching one of your strengthening moves to a different exercise that works the same muscles.
Not Seeing Results
Working out consistently and not seeing immediate results can be discouraging. Make sure you have realistic expectations for yourself and physical fitness. You cannot walk into a gym and leave the gym the same day with a different body. Be patient with yourself and notice the small changes!
When you have been following a consistent workout plan, and you still are not seeing the appropriate results, make sure you are using proper form, and consider consulting with a trainer. If that workout just isn’t working for you, definitely consider trying a different position and implementing it into your workout routine.
Injury
If you are injured, it is necessary to modify your workout routine. Do not just stop exercising! Let your body heal, but do it in a healthy active way, so the rest of your body does not suffer due to an isolated injury. Modify your workout routine until you are back to full physical health.
Schedule
Maybe you have had a schedule change in your life, and your workout routine has to be modified to fit. That’s okay, just make sure you are getting in all the important aspects of your workout and that you are still noticing results over time.
Not Challenging
This is a big one! If you find your workout is too easy and that you can do it without thinking about it, you should definitely switch up your routine! A workout should be a challenge, it is the only way to see results. If you are not pushing yourself to a new level, reevaluate your workout routine and learn new ways to challenge yourself! It may mean increasing your distance on the treadmill, increasing resistance on the elliptical, or reaching a new level of weight during strength training. Just find what works for you!
Tired
If you are no longer feeling energized by your workout routine, you may be pushing yourself too much. A good workout should leave you feeling refreshed, not lethargic or exhausted. You may need to take a few rest days and modify your workout routine to something less strenuous. The time spent recovering is just as important as the time spent in the gym.
If you are looking for someone to guide you on your fitness journey contact me! I would love to help you live a healthier lifestyle and help you become the best version of yourself!
