Hammer & Chisel

What is the Master's Hammer & Chisel?

The Master's Hammer and Chisel is the expert workout system that delivers breathtaking, body-changing results in as little as 60 days. Sagi and Autumn have teamed up and are using the collective experience and knowledge to help you get the body you've always dreamed of. They share winning strategies in the breakthrough system of resistance training to shape powerful muscle, shed body fat, and build a ripped, statue-perfect physique.

Video: https://youtu.be/NzE5r_veP4k

When will it be available?

Hammer & Chisel will go on sale December 1, 2015. There is also a sneak peek on Beachbody on Demand.

Target Audience:

People looking for a comprehensive resistance-training or muscle-sculpting program.
Those who like Body Beast or 21 Day Fix Extreme.
People who crave a simple, flexible nutrition plan to help them reach their unique goals.

What's included???
Base Kit:
12 Hardcore workouts on 6 DVDs
-Efficient 30-40 minute resistance-training workouts that will help you build muscle, sculpt incredible definition, and lose weight for a strong, visually stunning physique.

7 Color-coded portion-control containers
-Whether you want to lean out, sculpt and maintain what you have or build more muscle, you don't need complicated meals plans to reach your goals. With 7 color-coded, portion-control containers, this is one nutrition plan that's easy to follow.

The Master's Hammer & Chisel Program and Nutrition Guide 
-A comprehensive guide that shows you how to use your portion-control containers and nutrition plan.Also includes easy-to-make recipes and expert tips from Sagi and Autumn on how to get the most out of your workouts.

Quick-Start Guide
-Your simple 3-step blueprint for building the body you've always wanted.

60-Day Workout Calendar
-For efficient and effective training , the order of your workouts matters. With this calendar, Sagi and Autumn have you covered for the next 60 days. Also includes your Nutrition Plan, "cheat sheet" and Food Lists on the back!

Deluxe Kit
In addition to everything featured in the Base Kit, you get an 8 lb medicine ball, along with 4 advanced workouts designed around this piece of equipment. You'll also receive an extra 7 color coded containers for more convenient meal planning.

0. 
   
   
   
   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.
   

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 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 PerformanceTM 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.
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 you 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. 

Have you seen the FIXate cookbook?

I absolutely love this new 21 day fix cookbook! All the best 21 day fix recipes in one book!!!

The recipe book is broken up into several parts. Autumn starts out by giving you an introduction, sharing her food philosophy, giving kitchen tips and then explaining the container system.

The different food categories are: soups, salads, sauces, condiments, dressings, breakfast, lunch, dinner, sides, snacks, desserts, shakeology, and skinny cocktails.

I've included a recipe from some of these categories. All of which are delicious. I hope you enjoy too!! Please let me know if you have questions. ENJOY!!!

SOUPS--Cream Tomato Basil Soup

3 Cups Grandma’s Tomato Sauce (recipe in Fixate Cookbook) Or substitute a very low sugar/low sodium spaghetti sauce
1 cup low sodium organic vegetable broth
1/2 cup reduced fat (2%) plain Greek yogurt
4 tsp shredded Parmesan cheese (as garnish)
4 Tbsp sliced fresh basil leaves

1) Combine tomato sauce and broth in large sauce pan; cook over medium-low heat, stirring frequently, up to 5-8 minutes or until it reaches a gentle boil. Reduce heat to low.
2) Add yogurt, mix well, stirring frequently for 1 minute or until heated. DO NOT BOIL.
3) Top each serving with 1 tsp cheese and 1 Tbsp of basil.

Tips:
-Use Green Valley Organics Lactose Free yogurt if you are lactose intolerant or want to avoid dairy.
-Perfect recipe to make on a Sunday so you have lunch for Monday to take to work.

SALADS--DRESSINGS

Creamy Chicken Salad

Serves 4 (1 1/4 cups each) | Containers: 1 green, 1/2 purple, 1 red, 1/2 blue, 1/2 orange

• 3 cups chopped rotisserie chicken breast (boneless, skinless)
• 1/2 cup chopped green apple
• 1/2 cup seedless red grapes, cut in half
• 1/3 cup raw almonds
• 2 green onions, sliced
• 1 tablespoons chopped fresh basil
• 1/2 cup honey mustard salad dressing (see below)
• 8 cups shredded romaine lettuce

Honey Mustard Salad Dressing

• 1/2 cup reduced fat (2%) plain greek yogurt
• 3T Dijon mustard, gluten-free
• 3T raw honey
• 3T rice vinegar
• 1/4 cup extra-virgin olive oil
• pink salt to taste

Combine the yogurt, mustard, honey, and vinegar in a medium bowl and whisk until combined

Then slowly add oil, whisking until well blended.

Adjust the salt until it’s totally awesome for ya!

…putting it all together

Combine all ingredients except for the lettuce in a large bowl, mix well, and refrigerate (covered) for 2 hours

Serve 1 1/4 cups of the creamy chicken salad over 2 cups of romaine lettuce.

BREAKFAST--Banana Oat Pancakes 

Banana Pancakes (21 day fix approved)

• 1/2 cup oatmeal (1 yellow container)
• 1/2 banana
• 2 eggs
• Dash of cinnamon and vanilla extract
• Optional:  Honey or Maple Syrup

1. Blend oatmeal until it becomes the consistency of flour- can still be lumpy
2. Add the 2 eggs, 1/2 banana and cinnamon and vanilla extract and blend until mixed
3. Heat non-stick skillet
4. Use a 1/4 cup measuring cup to make pancakes on hot skillet
5. Makes 4 pancakes per serving
6. Drizzle with 1tsp honey or maple syrup (OPTIONAL)
7. Enjoy

LUNCH--

21 day fix approved PIZZA

Ingredients:
*Tortilla or FLAT OUT wrap (Use brand of your choice)
I recommend Ezekiel or the Flat out Spinach or tomato flavor
-2 tbsp Mozzarella Cheese, 2 tbsp Parmesan cheese
-1 clove garlic
-1/4 cup Grandma's tomato sauce 

-1/4 cup sliced mushrooms

1/4 chopped broccoli

Steps:
Preheat oven to 425 degrees. Place tortilla on a baking sheet; spread with Grandmas's Tomato Sauce. Top with garlic, broccoli, mushrooms, and cheeses. Bake for 8-10 minutes or until cheese is bubbly. Serve immediately. 

One serving-is 2 yellow, 1 blue, and 1/2 green.
Enjoy!

DINNER--Chicken Stuffed Bell Peppers

Ingredients 

4 medium bell peppers, cut in half 

2 tsp olive oil 

1 cup chopped onion 

3 clove Garlic, finely chopped 

1 1/2 pounds raw chicken chopped into 3/4" pieces 

1 tsp chili powder 

1 tsp cumin 

1/2 tsp sea salt 

1/2 tsp ground black pepper 

1 cup low sodium no salt added tomato sauce 

2 cups cooked quinoa 

1 cup canned black beans, drained 

1 cup frozen corn kernels 

5 Tbsp cilantro, reserve some for garnish 

Juice of 1 Lime 

1 cup Monterey jack cheese 

Directions: 

• Preheat oven to 375

• Place bell peppers in a large baking dish; set aside 

• Heat oil in a large nonstick pan over medium heat 

• Add onion, cook - stirring frequently for 4 min or until onion is translucent 

• Add garlic, continue to stir for 1 min 

• Add chicken, chili powder, cumin, salt, pepper; cook - stirring often for 5 min or until chick is no longer pink 

• Add tomato sauce , quinoa, beans, corn, cilantro and lime juice. Reduce heat to medium-low, cook stirring occasionally, for 3-5 min or until heat through 

• Add heaping 1/2 cup of chicken mixture to each pepper half; cover lightly with foil 

• Bake each pepper for 35 min, or until pepper are tender; remove foil 

• Top each evenly with cheese,bake for 3 minutes or until cheese is melted 

• Service with a sprinkle of cilantro & hot sauce (optional) 

DESSERT--Chunky Monkey Ice Cream 

Ingredients: 

• 3 frozen bananas
• 1.5 tsp peanut butter
• Splash of Almond Milk (if needed)
• Almonds and Dark Chocolate to garnish

Directions

1. Combine frozen bananas, peanut butter, and almond milk if needed. Blend!

1 purple, 3 1/2 tsp 

21 Day Fix Recipes

So I just love 21 day fix and it's simple way to learn to eat clean. I have made the program part of my everyday lifestyle. The recipes are easy, and family approved. I wanted to share a few of my favorites with you.

You may already know about the delicious Ezekiel sprouted grain bread, but did you know they also make sprouted grain tortillas?  This morning, I used one to make a breakfast scramble.  It was quick, easy, hearty and delicious!

• 1 Ezekiel sprouted-grain tortilla
• 2 eggs, scrambled
• 1 green container chopped veggies (I used onion and peppers
• 1 tsp. extra virgin olive oil
• 1 blue container cheese

In a skillet, heat olive oil over medium heat.  Add veggies and stir until soft.  Add in the egg and scramble.  Add to warmed tortilla and top with cheese (if desired).  I added a little Tabasco to mine as well.  Yum!

Buffalo Chicken Quinoa Salad

Cook time:  30 mins

Total time:  30 mins

Serves: 2-4

 

Ingredients

• Buffalo Chicken Quinoa Salad
• 1 C. quinoa
• 2 C. water
• ¾ lb. chicken breast, cut into bite-size pieces
• 1 Tbsp. olive oil
• ½ C. hot sauce (I used Frank's)
• 1 C. cabbage/carrot slaw mix
• 1 C. broccoli florets, steamed slightly
• 4 green onions, sliced
• Blue cheese crumbles

Instructions

1. In a medium saucepan, bring the quinoa to a boil in two cups of water. Cover, and simmer on low for 20 minutes. Remove and fluff. Meanwhile, brown chicken pieces in olive oil in a skillet. Add hot sauce to coat. Add quinoa, cabbage/slaw mix, broccoli, and green onions to skillet. Stir until heated through. Top with green onions as a garnish and blue cheese crumbles.  Serve warm.

Clean Eating Taco Stack

Makes 2 servings

• 1 teaspoon of extra-virgin olive oil
• 1 1/2 cups of ground turkey
• 1/4 cup diced onions
• 3/4 cup diced tomatoes
• 1/2 cup canned tomato sauce, low sodium
• 21 Day Fix Southwestern Seasoning (recipe below)
• 1 cup of shredded cheddar cheese
• 4 corn tortillas

1. Heat up the extra virgin olive oil in a pan.  Brown the ground turkey and cook the onions at the same time.
2. Add the tomatoes, tomato sauce, and seasoning mix.  Stir and let is cook on medium heat for 5-10 minutes, stirring occasionally.
3. Start your stack by placing 1/5 of the ground turkey mixture at the bottom of a baking sheet.
4. Top the meat with a corn tortilla.
5. Then top with 1/4 of the cheese and more of the meet mixture.  Do that two more time until you have 4 tortillas in the stack.  Top with remaining meat mixture and cheese.
6. Bake at 350 degrees for about 20 minutes.
7. Cut the stack in half to get one full-sized adult serving.

* Serving Suggestion:  Make a salad out of romaine lettuce, fresh diced tomatoes, chopped sweet bell peppers and chopped cucumbers.  Top with fresh squeezed lime juice.

*Freezer Meal: Make as directed but make the stack on top of a piece of tin foil instead of in a baking pan.  Wrap up the stack and store it in your freezer.  Then defrost and bake as directed.

21 Day Fix Southwestern Seasoning Mix (as found in the 21 Day FixEating Plan booklet)

• 1 Tablespoon of chili powder
• 2 teaspoons of ground cumin
• 1 teaspoon of coriander (cilantro)
• 1/2 teaspoon of onion powder
• 1/2 teaspoon of dried oregano
• 1/2 teaspoon of smoked paprika
• 1 teaspoon of sea salt

Simply add all ingredients to a bow and mix well.  Tip:  Multiply the recipe several time and store it in a dry container so you have it whenever you need it.

*Each serving equals 1/2 green, 1 red, 1 yellow,  and 3/4 blue container.  Also add a 1 teaspoon for the olive oil.  If you make the salad to go with it, be sure to measure out of a cup for yourself and add another green container to your count. 

3 Day Refresh--Summary and Results

I completed 3 Day Refresh again! I love doing this at least every 5-6 weeks. It's a great way to get back on track and jump start my nutrition. AND I can't believe a week of eating CRAP, not staying on track and I need to lose 5-6 lbs!!!

I had GREAT results with the Refresh-----> I lost 5.3 lbs and 2.5 inches!!! Super happy.

I started my Refresh on Monday, it took some planning because I was traveling on Monday-Tuesday. I completed my 21 day fix extreme exercise each day. I did miss having my energize, but managed to get the workouts in. I did decide to skip my second workout for these three days just because I felt like my body needed to rest.

Day 1 https://www.facebook.com/1420307531599843/videos/1508638122766783/

Day 1 went well! I enjoyed having the green tea a few times a day. I will be adding this to my 21 day fix routine. I really do like the Vanilla Fresh shake. Wish I could get this in a bag. :-) I travelled for work, so I packed my lunch and snack. I also made sure I had a shaker cup on hand for the fiber sweep and vanilla fresh.

https://www.facebook.com/deanne.watson3/videos/10204165185804635/
Day 2 also went well. Another day of travel, meant another day to be prepared. I tried the kale with pine nuts for dinner and it was really good. I will be having this recipe again.

https://www.facebook.com/deanne.watson3/videos/10204169362949061/
And then there is Day 3, this one is always fun because you know the next day you will get your results! I worked from home on this day, and I almost think it's easier when you're traveling!!! Not as many temptations. The sauteed veggies were a hit, I'm a sucker for fresh veggies.


Here is a video with more information about the 3 Day Refresh! https://youtu.be/za4pjtQNJS8


Please let me know if you have questions or want more info about the 3 Day Refresh. I recommend doing this every 5-6 weeks for a tune up for your body!

Meal Planning and Prepping

So I am kicking off November with a 3 Day Refresh! I like to begin each month this way to get on track. This plan consists of three daily shakes, a fiber drink, plenty of filtered water, plus a wide array of fresh fruits, veggies, and healthy fats throughout the day to keep your energy and metabolism going! 

What You'll Eat and Drink During Your 3-Day Refresh:

1. Wake up-Drink 8-12 oz of filtered water

2. Breakfast (within an hour of waking) Shakeology-shake plus fruit option

3. Mid Morning Fiber Sweep-Digestive health drink

4. Lunch-Vanilla Fresh (high protein, hunger satisfying shake) plus options from the Fruit, Veggie, and Healthy Fats list

5. Afternoon Snack-From the Fruit, Veggie, or Juice Options list 

6. Dinner-Vanilla Fresh plus a delicious Meal made from our Dinner recipe list --(see my attached menu plan for the week)

I will be continuing with the 21 day fix meal plan on day 4. I love the simplicity of this plan. I will be adding the performance line as I am increasing my workouts. 

My workouts will include the 21 day fix extreme in the am, with abs added at least three times a week, and Body Beast in the evening. I am prepping myself for Hammer & Chisel. See my previous post for more info about this and the Performance Line. 

Here is my Meal Plan for the week. I'm looking to start November off strong!!! I also have a new group called, NEW YOU NOVEMBER, let me know if you are interested in joining the support, motivation and accountability is AWESOME!!!

               21 Day Fix Extreme and Body Beast

I've been working on both of this programs for the past few weeks and it's going well. I usually do my 21 Day Fix Extreme workout in the am and then add the Body Beast in the evening. I like that I get a combination of cardio and weights. I've completed both programs solely before, but I do like the extra workout and doing both at the same time. I'm preparing for Hammer & Chisel and thought this would be a great way to do so. 

I have been following the 21 day fix meal plan, and adding extra protein each day. I'm also using Beachbody's new Performance line, which I love!!!

I start my morning with ENERGIZE ...which is designed to help you work harder for longer, and every rep you do, or every pound you lift, means quicker results. I absolutely LOVE this stuff!!! So I have this right before my 21 day fix extreme workout. 

Then, after completing my workout I have RECOVER, which is a post workout drink. I love the chocolate flavor. This allows me to consume the right nutrients right after my training session which is one of the most effective ways to improve your recovery. The key ingredients are show to help support muscle glycogen recovery while managing exercise-induced muscle soreness.

After that it's time for my Shakeology which I love because it provides my daily dose of dense nutrition and I use this as my breakfast replacement each day. I like to try different recipes, but mainly I use water, ice, a splash of almond milk and some type of fruit, usually a 1/2 frozen banana.

Then I complete my work day eating on the well balanced 21 day fix meal plan. I do my second workout when I get home. I drink the HYDRATE during this workout. Water alone during exercise isn't the most effective way to hydrate. The body flourishes with an optimal balance of carbohydrates, electrolytes and water. This balance is known as the fluid's osmolality. Hydrate has been specifically formulated to account for your sweat losses during intense exercise, helping to improve exercise effectiveness and recovery.

Finally, after I finish my workout, dinner and shower. An hour before going to bed I have the RECHARGE-it's for nighttime and the flavor is vanilla, very good. During sleep, your body is primed for recovery. Recharge is formulated to enhance this with nutrients specifically targeted to get the most out of your night. Key components help combat exercise-induced muscle soreness.

So I will say having this performance line has definitely helped with my momentum to complete both programs at once. I think they are a nice addition to my already healthy plan, of having my shakeology each day and also following the 21 day fix meal plan. I'm looking forward to going through November strong, then starting the new HAMMER & CHISEL program in December, it's going to be amazing!!!