Butternut Squash Fries

Butternut Squash Fries - 21 Day Fix Approved

Cut your squash in half and scoop out the seeds and discard them.  Peel and slice into lengths for fries.  This is the hardest part of the recipe... peeling and cutting the squash, lol!

Before Baking

Make sure to spray your pan really well with Pam Spray.  Spritz with extra virgin olive oil.  Season with sea salt and black pepper.  Bake at 400 degrees for 20-25 minutes until tender.

After Baking

Related Recipes:

Roasted Chicken and Butternut Squash Soup

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Super Green Egg Cups - 21 Day Fix Approved Recipe

21 Day Fix Approved Mini Vegetable Egg Cups

Mini Vegetable Egg Cups:

They’re easy to make and are a great grab-and-go breakfast. Extra egg cups can be stored in the fridge and reheated in the microwave. Two egg cups are equivalent to 1 red container and 1 green container.

Total Time:

35 min.

Prep Time:

15 min.

Cooking Time:

20 min.

Yield:

6 servings, 2 each

Ingredients:

Nonstick cooking spray

12 large eggs

Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

1 (10-oz.) bag baby spinach, chopped

1 medium red bell pepper, chopped

2 green onions, chopped

Preparation:

1. Heat oven to 375° F.

2. Lightly coat a regular twelve-cup muffin tin with spray. Set aside.

3. Place eggs in a large bowl; whisk to blend. Season with salt and pepper, if desired.

4. Add spinach, bell pepper, and green onions; mix well.

5. Evenly pour egg mixture into muffin cups.

6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of cups comes out clean.

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21 Day Fix Meal Planning Tips

Are you a busy mom on-the-go who is desperately trying to stick to your healthy eating plan??  Here are some quick time-saving tricks to help you meet your nutrition goals in your fast paced life…..

10 Time-Saving Tips:

1. Buy pre-cooked chicken breast or fish from the deli section.
2. Choose canned tuna for quick meals.
3. Buy pre-cut vegetables. (Just make sure nothing is added to it!)
4. Hard-boil several eggs at once for quick, high-protein snacks or to add to salads.
5. Bake all of your sweet potatoes at once.
6. Pre-cook enough quinoa or brown rice for the week.
7. Chop all carrots, cucumber, bell peppers, etc. at once for healthy snacks and ready toppings for salads.
8. Mornings can be hectic. Have your breakfast ready to go by prepping a large batch of oatmeal or these simple egg cups.
9. Stock up on berries or fruits that don’t need to be cut like apples, oranges, and bananas.
10. Raw, unsalted nuts make a great, portable snack.

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Kale Chips Recipe - 21 Day Fix Approved

21 Day Fix Approved Kale Chips

Before Baking

Lay kale leaves out on a greased baking sheet.  Spritz with extra virgin olive oil.  I use the pampered chef oil spritzer and it works really well for this! It is important not to soak the leaves with oil.

Season as desired... Sea salt and black pepper, cajun seasoning, ranch seasoning... whatever you enjoy!

Bake at 400 degrees for about 20 mins until leaves are crispy and crunchy.

After Baking

Kale chips are best eaten on the same day that they are prepared.  However, if you need to save them... put them in a ziplock bag.  They are not as crisp the next day, however they can be used to make delicious salad greens!

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Hammer and Chisel - Nutrition

Hammer and Chisel Nutrition Plan

Hammer and Chisel follows the same nutrition plan as the one used in 21 Day Fix.  I am using the same calorie range and container counts compared with The Fix.  

Here are some helpful sheets and documents to help you plan your meals.

21 Day Fix Food List

Check out my recipes that are 21 Day Fix Approved!

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Hammer and Chisel Journey - Day 9: Max Hammer Strength

"I'm a hammer and I'm going to kick it!" -Sagi Kalev

This workout is almost 40 minutes in length and includes your warm-up and cool-down.  Modifications are provided.

The workout is set up as follows: One body-weight movement is done for 60 seconds and then you do a similar weighted move that targets the same muscle group for 8 reps.  He tells you to lift HEAVY for the 8 reps in an effort to fatigue the muscle.

The moves are as follows:   (body-weight – 60 secs/weighted – 8 reps)

Reverse Lunge/Weighted Reverse Lunge (left then right)

Push-ups/Chest Press (on ball or bench or floor even)

Body-weight squats/shoulder squats (dumbbells on shoulders)

Pull-up/Lat pullover (one dumbbell)

Good mornings/dead-lifts

Chin-ups/ one arm row (Right/Left)

Low sumo squat/weighted sumo (1 dumbbell)

Band military press/seated military press

Bulgarian split squat/single leg step up  (Right then Left after completing both moves)

Ledge calf raises on edge of bench or step/seated calf raise (with dumbbells on thighs)

Max Hammer Strength  Review and Thoughts:

I loved this workout and really enjoyed combining the 60 seconds of body-weight work with  the heavy weighted reps!  I loved that I could go super heavy because the reps were lower and you were only doing one set with the dumbbells even though you were fatiguing them first.  I feel like the cool downs could be a bit longer, but I just stretch a bit more at the end on my own.

Sagi is funny and offers his usual strong motivation and great sense of humor. In addition, he gives form pointers and technique suggestions.

See you tomorrow for Hammer and Chisel - Day 10

Hammer and Chisel - Day 8: Chisel Cardio

Day 8: Chisel Cardio

After completing one week of The Master's program, I am proud to say that I am still standing and that I survived!

Some notes -Autumn delivers another booty burner with this workout. Each move is 60 seconds long, and there are two rounds!


Over the Top – This move has you going stepping up on a chair with both feet and then stepping down the other side. 

Pull Up – 60 seconds of pull ups! I had to use the resistance band for this move.

Dumbbell Swing – Hold on to a dumbbell and swing it UP and back between your legs! 

Figure 8 – This is an ab move. Sit in a C-position and you rotate a light dumbbell in a figure-8 pattern.

Burpee – A standard burpee! Down, jump back, and back UP! No weights!


Sword Pull (L / R) – This move was in 21 Day Fix Extreme. It’s a side lunge with a sword pull up on the step up, with a weight. I used a 10 pound weight.

Forearm Plank Kick – This is a plank move on your forearms. You need to keep your butt down and kick to each side. I made it about 30 seconds in and then switched to just moving my knees! This one really burns!


Side Step Up Kick (L / R) – Similar to over the top, except you don’t go over the top. You keep one foot on the bench (or in my case, the fireplace) the entire time. Step up and KICK with that foot. It should be a slow & controlled movement! Also, you should be holding a weight for this one up at your chest. I used an 8 pound weight.  This one is really HARD to complete for the duration!

Chisel Cardio Review & Thoughts:  

Today’s workout was really fun! It was a little longer at nearly 40 minutes. I have gotten really used to 30 minute workouts so I did notice the extra time, but it was still manageable.  I can tell that I am getting stronger from this program even after only 7 days. There is consistent "hammering" each day on a lot of the same muscle groups in slightly different ways to keep you feeling sore.


Chisel Cardio reminds of of 21 Day Fix Extreme cardio in the fact that we used weights. It’s more like HIIT training than a straight cardio routine, so your heart rate is all over the place.  It's a good and challenging workout!

See you tomorrow for Hammer and Chisel - Day 9!

Hammer and Chisel Journey - Day 7: Total Body Hammer

Some notes -Sagi gets down to business!! This is a LEGIT weightlifting routine with the unique features of some of the other workouts built in. Each move staggers down in reps as you increase your weights from 10 reps -> 8 reps -> 6 reps. There are three rounds, you repeat each round twice! I didn’t see anyone changing weights in between rep sets, and you can make each move more difficult by holding the weights in between rep sets.

Round 1: 

Bench Press –  I used the stability ball for this – but a simple bench press!

Squat – a simple squat with knees shoulder distance apart. This move gets significantly harder with the weight over time.

Reverse Grip Row – Bend at the waist and pull towards you, focusing on your back.

Round 2:

Incline Fly  – Same as the bench press but you do a fly move on an incline...so you work your upper chest more.

Reverse Lunge– Step back lunges. Round one is the right leg, round 2 is the left leg.

Wide Pull-Up – HARD!!!. I had to use the pull up assist band and then the actual band attached to a door to finish this one!

Round 3: 

Military Press –  Shoulder workout – I performed this seated on the stability ball.

Split Squat – One leg up on a chair (couch for me) and then you squat with the other leg. Round 1 is the right leg, and round 2 is the left leg.

Post Delt Fly – This is one-armed deltoid work  - just swing your arm up to the side from a bent over position leaning on the ball.

Total Body Hammer Review & Thoughts:  

This was definitely the most “classic weight lifting” round of the program so far. I really enjoyed it though and worked up a crazy sweat – the rest period between moves is very short. My husband also did the workout and said the same thing – compared to Body Beast where some moves have 2, 3 minutes in between reps, this one moves very quickly – hardly enough time to catch your breath!

I’m still a little sore from yesterday’s workout.... so this will just add right to it!  And I still have to go and do 10 Min Ab Hammer next!!

Whew!  See you tomorrow for Hammer and Chisel - Day 8

Hammer and Chisel Journey - Day 6: Chisel Endurance

Day #6:  Autumn says this workout is about building ENDURANCE. And, boy is that true! All of the moves are 60 seconds.  Trust me... Don't go too heavy on the weights! You perform all the moves once and then repeat the full cycle again. By the end of round #2, you are definitely BEAT!

• Bench Run Ups (L / R) –  I used steps for this as you can see in picture. You step up with one foot, and step down, and keep going. After 60 seconds, you switch to the other leg.

• Negative Pull Ups – Slow on the down motion. They used a wide-grip in the video. I used the resistance band attached to the door knob.
• Step up Cross Over (L / R) – One foot stays planted on the bench (in my case, the step). The other foot goes up & over while you are holding a weight. This gets significantly more challenging over time. 
  
• Decline Push Up  – Your toes on the stability ball and do pushups!

• One Hand Row w/ Leg Extension (L  / R)  – One hand on the bench and row with your other. Your leg also goes up in the air. 
• Incline Press – Set the bench at a 45 degree angle (or use the ball as I did). 60 seconds of press. Your chest will be sore after this one.

• Plank Knee Taps –  Low plank hold on your forearms. Then, you lower and tap each knee repeatedly for 60 seconds.  The lowered position makes this move more challenging and I was REALLY burning after 60 seconds!

Chisel Endurance Review & Thoughts:  

I loved this workout! The 60 second duration for each move really pushed me and this workout will definitely live up to its name!  I am BEAT, but in a good way!!!  I hadn’t read the workout guide and was not quite expecting the second round of the same moves, lol!

Looking forward to tomorrow!  See you for Hammer and Chisel - Day 7

Hammer and Chisel Journey - Day 5: Iso Speed Hammer

Day #5:  After having a day of rest yesterday, I was ready to tackle today's workout!  

Some notes – This is a really unique workout in which you hold a move isometrically, but in this case each move is turned into a three-step motion. For example, with pushups you go down in three distinct “hops”.  You do that for 10 reps, and then the next 10 are FAST (hence the SPEED part of the name!)

1. Push Up –  Straightforward – 10 slow pushups, followed immediately by 10 fast ones!
2. Static Lunge – With weights – lunge position. Down for 3 then up!
3. Chin Ups – Reverse grip chin-ups – 10 slow followed by 10 fast. I had to use the pull-up assist band for these  
   
4. Deadlift – With weights – you go down, keeping your butt back and then raise up again.
5. Side Lateral Raise – Just like with the last Autumn (Chisel) workout, light weights and do lateral raises. 
   
6. Sumo Squat – Your feet go further than hip-width apart with your toes pointed out. Hold a weight with both hands at the center of your body and squat down, and back up.
7. Rear Delt Cross Fly –  Hold the band in both hands and stand on top of it on the floor. Cross the bands and bend at the waist. You then reverse fly up, focusing on your back and deltoids. This one REALLY starts to burn!
8. Pistol Squat – Just like Autumn’s earlier move from the Chisel Balance workout, a one-leg squat with your other leg out in front of you.
9. Curl Face Down – Bicep curls lying across the ball - My arms are still on fire!!
10. Calf Raises – Up & down! They recommend standing on the back of a bench so you can lower your calves more. I did mine directly on the floor and my husband did his on the steps.
11. Tricep Kickback Twist – Bend at the waist, and kick your arms back and rotate as you do the move!

ISO Speed Hammer Review & Thoughts: 

I didn’t think this one was as difficult as the Hammer Plyo workout. It’s short and fast-paced....in and out. Each move is only done once, so while I got a good workout, I didn’t completely burn out on it. I think that next time, I will need to increase the weights.  As this was my first time doing these moves, I wasn’t sure exactly how much to use on each move and I might have been a little light on some of the moves.

It does feel great to get a full-body workout in – this one covers everything!

Let's do this!!! See you tomorrow for Hammer and Chisel - Day 6

Hammer and Chisel Journey - Day 3: Iso Strength Chisel

This is my husband, Tony, and my daughter, Erin, using the pullup bar.  Pull ups are a lot more difficult than they appear!  I can barely do even one rep without the assist band!!  It is Day 3 of The Master's Hammer and Chisel and I am still super sore from yesterday's Hammer Plyometrics workout!!

Some notes – All moves are 10 reps, followed by a 10 second isometric hold, three times.

• Sumo Squat – Toes pointed out. Use weights and keep your back
  straight. Down & up 10 times, then HOLD!
  
• Push Up – Simple move, hard to do! 10 pushups, followed by holding for 10 seconds in the down position.
• Split Squat – This is the same as a bulgarian squat, I think. One foot on the bench (I used the couch). You squat down on the supporting leg 10 times on each side.

• Pull Up – Again, simple move, but hard to do! 10 Pullups, followed by a HOLD at the top for 10 seconds. I used the Pull Up Assist Band, which is awesome.  You can also use bands if you don’t have a pull up bar.
• Step Up Side Hold – In this move, you step up & down with one foot 10 times from the SIDE. Then, you HOLD for 10 seconds with your leg in front of you. Autumn really likes to keep hammering on those legs!

• One Arm Row – Straightforward, a 1 arm row with weights. The isometric HOLD is at the top for 10 seconds.

• Sit up C- Curve – Situps with a light weight held at your chest. Make sure you keep your chest up. The isometric hold is for 10 seconds in the down position. A good ab move, but so far there haven’t been too many ab specific moves in H&C.
  
• Lateral Raise – Light weights for this one! A lateral raise and an isometric hold at the top of the move. Shoulders = feel the burn!

ISO Strength Chisel Review:

The isometric hold is what really makes this difficult. On almost every move, I did the first 10-rep, 10 second hold thinking, OK, I’ve got this! But by the third rep / hold cycle, I was BURNING LIKE CRAZY!
These isometric moves really work. I felt them in my muscles for the next 36 hours after completing the workout.  The hardest move for me on this set was split squat. The outside of my booty was BURNING. I love being able to tell very quickly during these workouts work muscles that I rarely use.
Another thing I’m loving about these workouts is the variety so far. I did not expect such a variety of workout so it’s a pleasant surprise.  It keeps the workouts fun, engaging and interesting! I already KNOW I won’t get bored in the next 60 days!

Tomorrow is a rest day! (Thank goodness! Boy, do my muscles need it!) See you in 2 days for Hammer and Chisel - Day 5

Hammer and Chisel Journey - Day 2: Hammer Plyometrics

Two of the kiddos joined me for today's workout, which made it fun!  My son, Brandon is quite athletic.  Bella, the other child, is only 4yo... and she really just pretended to follow along and she LOVES to photo bomb!  The workout for day 2 is called Hammer Plyometrics and Wow! It is really tough!  As the name implies.... it is a lot of jumping!!

Some notes – all moves are 30 seconds long. You go through all of them sequentially, then do it again for a second round!

1. Vertical Jump – pretty simple, it’s just a squat to a jump, with one arm raised, like you are shooting a basketball! To make this one burn, be sure to really JUMP as HIGH as you can!
2. Burpee Pull Up – Just like it says – a burpee, then a pull up, repeat, repeat, repeat as many in 30 seconds as you can do! *I used a resistance band hooked to a door knob.
3. Leg In & Outs – you straddle the bench, holding onto it, and then jump up and put your feet onto the bench, and back to the floor. Up, down, up, down....repeat. *I used a kitchen chair.

1. Plyo Push Up Taps – It’s a push-up, with a Plyo on the UP, then tap the bench with one hand. *I tapped the couch.
2. Crazy Horse – You hold the bench with your hands and then hop over it... over and over again! *I used a kitchen chair.
   
3. Chin Up Crunch Squat Jump – This is a chin-up (hands reversed so your palms face you) – on the upward pull, lift your knees to your chest to do a mid-air crunch. After, drop from the bar and do a squat and a high jump.  *I used a resistance band hooked to a door knob.
4. Knee Driver – You use a weight ( I picked ~10 pounds). It’s basically a lunge move with a jump afterwards. So – you start with your right leg back, weight in your right hand, in a lunge position. Stand up and raise your right knee and jump, while simultaneously punching up in the air with the weighted hand. Sounds tricky – but you will get the hang of it!

1. Sumo Tuck Jump – Sumo squat position (toes out, legs spread further than hip width, back straight) – squat down and then jump up over and over again to achieve as many reps as you can in 30 sec!
2. Lunge Lunge Squat – Just like it sounds! Plyo fun – a lunge, followed by another lunge, and then a squat to really burn those quads. This one is really tough, especially following the tuck jumps!

Hammer Plyometrics Review & Thoughts:

I really liked this workout... but then I am a cardio junkie!  It was short and sweet... only 26 mins.  But, don't be fooled... it will surely leave you dripping in sweat for sure.  After the warm up and cool down, the actual workout time is only about 19 min!  It was not that difficult to use a chair in lieu of the bench, however a real bench would be a definite plus if your finances allow. The hardest move was hands down, the sumo tuck jumps.... left me completely breathless with my quads on FIRE!!   

Whew!  See you tomorrow for Hammer and Chisel - Day 3

Hammer and Chisel - Day 1: Chisel Balance

The first workout in The Master's Hammer and Chisel Program is Chisel Balance.  This workout runs 44 mins and concentrates on Yep! You guessed it.... Balance!  Here is a breakdown of the workout and the exercises:

To note, all moves are 15 reps. You do each move TWICE, then move to the next one!

• One Leg Squat Sit – This one is HARD and REALLY burns!! I used a 10 lb weight and you basically stand on one leg and drop to the seated position on the bench, and then stand up again...all on that one leg. Controlling the DOWN is important and what makes this tough.  *I do not have a bench and used a kitchen chair.  Autumn states that you can tap your foot down if needed and I definitely had to take advantage of this tip!

• 2. One Leg Bridge Pullover – A combination lat / core move. You are on your back with your shoulders & feet on the ground, and in a bridge position (legs up). You do a pullover with the weights from back to front.

• One Leg Squat Deadlift – You hold a weight in your left hand and balance on your right foot. Move your left foot backwards and reach for the floor with a squat. Booty BURNER!
• Up – Down – Plank on the bench down to elbows on the floor over and over again. This one really starts to BURN THE CORE! *I just did this maneuver on the floor.
• Split Squat Jump - Hands down the hardest move (for me) of the workout! You put one foot on the bench and the other in front of you. Leaning forward, you plyo jump UP and pull that forward knee into your chest. It kind of looks like a horse bucking up, lol. I REALLY struggled to complete 15 reps. No weights.

• Renegade Row Leg Lift – This is a basic one-arm row move where your hands are on the bench. and you lift your opposite leg at the same time. This gives you more delightful booty burning! *Again, I just did this maneuver on the floor.

• One Arm Press Bridge – This is a bench press, but only 1 arm at a time. At the same time as you press, the opposite knee comes up. Try to keep your body flat. I did this on a ball and it’s VERY  hard to balance. About half-way through, she finally says that you can place your other hand on the floor for balance... I would recommend doing this from the get-go if you are using a ball!

• Balance Row Pistol Squat – Another one leg squat move. This one, you start by bending down like you did for squat deadlift and do a row with 1 foot behind you, then rise and move your leg forward (pistol position) and do a squat. Talk about BURN!!!! 

Chisel Balance Review:

Some tough moves!! The balance and core, as Autumn describes, is critical for getting chiseled. Every move in the workout except for Up – Down does its reps focused on just ONE side. My legs and sides were on FIRE a few hours after I finished this workout – a good indicator I was using muscles I haven’t touched in a while.
The hardest move, by far, was the Split Squat Jump.

Day #2 tomorrow... See you there!  Hammer and Chisel - Day 2

 CLICK HERE TO LEARN MORE:

My Journey with Hammer and Chisel - An Overview (Necessary Equipment)

I am going to chronicle my experience with Beachbody's latest and greatest.... The Master's Hammer and Chisel program. Let me preface this by saying that I have already completed three rounds of 21DayFix and I absolutely love the program and Autumn Calabrese.  I actually completed one round of 21DayFix followed by two rounds of 21DayFix Extreme. I lost about 25 pounds using these programs and I would still like to lose another 10 pounds to reach my final goal. I also strive to build muscle and tone my upper body.  I am pretty weak when it comes to upper body strength and I really can not even do ten push ups without having to go down on my knees.  Oh, and of course I want abs like Autumn's!! Don't we all?!

I convinced my sweet hubby to join me on this Hammer and Chisel journey after a pretty significant amount of nagging (wink,nudge), so I will keep you posted on his progress as well.  We began on January 8th, 2015. We diligently took our before and after pics and weighed in like giddy children on Christmas Eve. We were ready!!  We had our equipment... a stability ball for each of us, dumbbells, and resistance bands.  My husband uses adjustable dumbbells (power blocks purchased from Dick's)  and I have 5, 8,10, and 12 pound dumbbells. My plan is to continue using the same nutrition plan and container count that I utilized during all the rounds of the Fix.  

Equipment Needed:  

• Dumbbells (light and heavy)
• Workout bench OR Stability ball
• Chin up bar OR Resistance band with door attachment
• Resistance Band

Recommended : 

• Yoga Mat
• Power Blocks adjustable weights

Can a beginner do this Program??

Yes, a beginner CAN do this program too!  Needless to say, you would start with lighter weights and work your way up to heavier weights.  Autumn and Sagi always provide modifications for almost every move, so there will always be a level for you to choose.  AND, if it is a difficult move... you go at YOUR pace (not theirs) for as long as YOU can go!  If that is only 15 seconds, then that is OK! Maybe next time, you will be able to go 20 seconds!  But, you have to start somewhere! And you have to  be willing to take that first step!

I would LOVE to be your coach and help you with this journey if you decide to take the plunge! If you can commit 30-40 mins per day for 60 days, then I PROMISE that I will commit to being there for you every day of that 60 days! 

What can I offer you by being your coach??  

• Support, accountability, and motivation to stick to your goals
• Mealplans, recipes, healthy snack ideas and other healthy eating tips
• Healthy lifestyle tips
• Fitness tips and other tricks that will kick your results up a knotch!

You are not alone in this!  I know what it is like to be unhappy with your body and your current self and what it takes to make a transformation from the inside out. Let me be your cheerleader! You can check out my transformation story here to learn more about me and my own fitness journey.

Fill out the form below and I will get you plugged into an accountability group and I can get you set up with your program. Let's do this together!!

CLICK HERE TO LEARN MORE:

Go to:  Hammer and Chisel Day 1

Other Related posts : Hammer and Chisel - Nutrition, H&C Frequently Asked Questions

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