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WORKBOOK

Autumn Calabrese

ULTIMATE

PORTION FIX

WELCOME TO

LETTER FROM AUTUMN

When I first created Portion Fix, I had no idea that my color-coded container system could help millions of people change their lives. Until now, Portion Fix has been tied to my fitness programs, but I know that the fundamentals of portion control work as a standalone nutrition program. After talking with so many of you, hearing your stories, answering your questions, and sharing my tips, I knew

I had to create the Ultimate Portion Fix.

If this is the first thing you've checked out, head over to the Nutrition tab on

Beachbody

On Demand. Click on the Ultimate Portion Fix tile and watch the first video, Getting Started. That's where I explain all the things that come with your program—the three most important things are the containers, this Workbook, and your Daily Logbook. You'll start by watching all the step-by-step videos. There's over 30 of them, so make sure you set aside enough time each day so you can watch and learn from them all, in order. You'll want to keep this Workbook with you the entire time, so you can take notes as you go. Pay special attention to Module 3, because that one is all about the containers. Also important is figuring out your “Why," which I cover in Video 5 “What's Your Why?" There's also a great exercise to follow that will help you figure out yours. When you're done, crack open the Daily Logbook. You'll be ready to begin the program. But don't worry—the videos and this Workbook are here to help you as questions come up. Don't be afraid to go back and re-watch anything. Most of all, take a deep breath. Relax. Clear your head. Once you begin, you'll see how you can tackle the next 30 days, get amazing results, and live a healthier, happier life.

TABLE OF CONTENTS

ULTIMATE PORTION FIX

MODULE 1: FOUNDATIONS OF FIX

7 Discover what you need to know before you begin the Ultimate Portion Fix

MODULE 2: PICK YOUR PATH

21
Find a container plan that fits your specific goals and body type

MODULE 3: CONTAINERS 101

39
Learn what goes in each container and how to use them to reach your goals

MODULE 4: MEAL PREP SO YOU"RE PREPPED

85
See how preparation is the key to getting the most out of your containers

MODULE 5: FAMILY FIX

101
Understand how this powerful program can work for everyone in your household

MODULE 6: EASY WAYS FOR SPECIAL DAYS

121
Get the secrets to successfully eating healthfully every day of the week 1

AUTUMN'S FAVORITE THINGS

GETTING STARTED

SHAKEOLOGY

This is my daily go-to. I call

it my nutritional foundation because it"s packed with the nutrients, protein, vitamins, and minerals that sets me up to crush my day.

FIXATE

I created this container-based

cooking show with my brother, chef Bobby Calabrese. It"s a great resource for delicious recipes that work with your containers.

BEACHBODY ON DEMAND

I stream all workouts on my

laptop or the TV

—and yes, to

answer a common question,

I love working out to my own

workouts. I kick my own butt!

BEACHBODY INSULATED TOTE BAG

It"s such a convenient way to

carry my containers and keep them cool when I"m on-the- go and don"t want to miss a meal or a snack.

I PURCHASED

ULTIMATE PORTION FIX ON:

I STARTED WATCHING

THE VIDEOS ON:

I STARTED MY

EATING PLAN ON:

I COMPLETED MY FIRST

30 DAYS ON:

Let"s start with a few key dates. This is important because you"ll want to look back and see exactly when you began this incredible journey to a healthier lifestyle. Now is a good moment to log in and watch the video Getting Started 3 Every 30 days, it"s a good idea to check in with an honest assessment of what"s going on with your body. The more aware you are, the better you"ll be able to fine-tune to feel your best. Circling a higher number means you"re doing better in this category. Men can skip the last question. Let's start with today, Day Zero. SLEEP

7-8 hours a night? Falling asleep easily?

Sleeping through night? Waking up

refreshed?

1 - 2 - 3 - 4 - 5

BOWEL MOVEMENTS

Are you regular? BMs firm without being

too hard? Passing without difficulty?

1 - 2 - 3 - 4 - 5

ENERGY

Constant energy throughout the day?

No midday lags? Not too exhausted by

the evening?

1 - 2 - 3 - 4 - 5

SKIN

Clear skin? Not too dry or oily?

Full and well-hydrated?

1 - 2 - 3 - 4 - 5

SUGAR CRAVINGS

Are you having them? Are they strong?

1 - 2 - 3 - 4 - 5

WATER INTAKE

Are you drinking half your body

weight in ounces minimum?

1 - 2 - 3 - 4 - 5

MENSTRUAL CYCLE

Minimal cramps or other pain? Even mood?

Occurring on a regular basis?

1 - 2 - 3 - 4 - 5

WELLNESS OVERVIEW

GETTING STARTED

4

GETTING STARTED

DAY ZERO

NEXT STEPS

Watch Video 1 Introduction To Ultimate Portion Fix What does a typical day of food look like for you? It's best to be totally honest and give as much detail as possible. What time is your first meal? What time is your last meal? Do you drink soda or sugary juices? Do you have dessert after meals? Do you find that you're eating extra portions or additional meals between meals? Finally, are you exercising? 5 NOTES

DAY ZERO

7

INTRODUCTION TO ULTIMATE PORTION FIX

NEXT STEPS

Watch Video 2 Why Portion Control?

PRINCIPLE 1

Portion control by eating the foods you love but

in the proper portion sizes.

PRINCIPLE 2

40% carbohydrates, 30% lean proteins, 30% healthy fats.

PRINCIPLE 3

Cut out highly processed foods and sugars.SUMMARY: This can help the whole family get healthy, and will work with many dietary preferences.

VIDEO 1

MODULE 1:

FOUNDATIONS OF FIX

NOTES

INTRODUCTION TO ULTIMATE PORTION FIX

9

NEXT STEPS

Watch Video 3 What Does Balanced Macronutrients Mean?

So you don"t over-

stretch your stomach

To help with

your digestionTo help enhance your energy

To help keep your

metabolism working efficiently By eating portion-controlled meals throughout the day you are ensuring you don't stretch out your stomach, meaning you aren't reinforcing an unhealthy sensation of what being "full" really feels like. Also, you're not overtaxing your digestive system, you're keeping your energy up, you're keeping your metabolism working optimally, and you're ensuring that you can absorb the amount of nutrients you are taking in.SUMMARY: Portion control is not starvation, it"s fueling your body for your goals and for energy:

WHY PORTION CONTROL?

VIDEO 2

MODULE 1:

FOUNDATIONS OF FIX

NOTES

WHY PORTION CONTROL?

11

NEXT STEPS

Watch Video 4 Food Addiction

WHAT DOES BALANCED MACRONUTRIENTS MEAN?

SUMMARY:

You want to make sure you"re not overeating on one macronutrient and under-eating on another. Ultimate Portion Fix is designed to give you a healthy 40/30/30 split.

VIDEO 3

MODULE 1:

FOUNDATIONS OF FIX

30%

LEAN PROTEINS

40%

CARBOHYDRATES30%

HEALTHY FATS

NOTES

WHAT DOES BALANCED MACRONUTRIENTS MEAN?

13

FOOD ADDICTION

NEXT STEPS

Watch Video 5 What's Your Why?

SUMMARY:

Many processed foods—especially snack foods—are designed to be addictive. The food industry puts a lot of effort into making sure that once you pick up the package, you don't want to put it down until it's empty. The Ultimate Portion Fix can show you how to reduce/eliminate the processed foods and can help you beat sugar addiction. Learn to create a healthy relationship with food by replacing the bad with the good.

MODULE 1:

FOUNDATIONS OF FIX

VIDEO 4

MODULE 1:

FOUNDATIONS OF FIX

NOTES

FOOD ADDICTION

15

Sleep better

& more energyLive longer & healthier

AFRAID

OF DYING

AVOID THE

MISTAKES OF

MY PARENTSHELP WITH MY

HEALTH ISSUESLOSE

WEIGHT

WHY?

WHAT"S YOUR WHY?

SUMMARY:

It"s important to understand your “why." Why do you make the nutritional and food choices you make? Your why is what drives you. Digging deep into your why will keep you motivated. In this video, I talk with Michael. This chart shows his why. Michael's example: "I am doing the Ultimate Portion Fix because I'm afraid of dying early. Both of my parents died because of their unhealthy choices, and I want to change my behavior and start making more healthful choices for myself. When my emotions start to overwhelm me, I want to not reach for food, but learn to reach out to friends or go for a walk."

MODULE 1:

FOUNDATIONS OF FIX

VIDEO 5

WHY?

WHAT'S YOUR WHY?

MY

“WHY"

WHAT'S YOUR WHY?

Now it's your turn. Understanding why you want to change how you approach food and eating using Ultimate Portion Fix for a full 30 days and beyond is critical. This is about identifying your motivators, and how each of those have their own benets. Start below with writing out your why and then create your mind map, similar to the one on the previous page. This step is

SO IMPORTANT.

WHAT'S YOUR WHY?

16 WEEK 1 Ex: I'm going down to one soda a day, with the goal of giving it up completely.

WEEK 2 Ex: I will try 3 new vegetables.

WEEK 3 Ex: I'll use 3 FIXATE recipes in my meal planning. WEEK 4 Ex: I'll begin exercising along with my new way of eating. You've got 30 days ahead of you. Millions of people have lost weight using the fundamentals found in Ultimate Portion Fix. So can you. But, I want you to think of it in shorter, one-week blocks. Thinkquotesdbs_dbs12.pdfusesText_18

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