If you have been following me at all, then you know that I started a new program called The Master's Hammer and Chisel! I am almost to the end of week 2; however, as promised, I want to blog about each week, so, let's chat about week 1!!
Hammer and Chisel Nutrition Plan
I thought a good place to start would be with the nutrition. After all, nutrition is 80% of your results, right? If you have done any research on nutrition plans then I'm sure you've see the little color coded portion control containers, right? Like another very popular program, The 21 Day Fix, The Hammer and Chisel program uses these too! I really can't say enough about them. They have truly been a game changer in my nutrition. When I started using these little gems I didn't realize how much I was over eating, even on healthy food! And no, you don't starve yourself using these. In fact, in my monthly accountability groups, many people have trouble getting all of their allotted containers in!
The Program and Nutrition Guide contain pretty much everything you need to know about the program. Everything from the container plans, food lists, workout schedule, recipe, and more are included in this handy little book that can fit right in a purse!
A pretty cool feature to this plan is that there are EIGHT different container plans! So, how do you know which plan you should follow? Simple! There is a formula that you have to complete that is based on gender, weight, current activity level, and your goal. You have a few options when it comes to your goals. You can choose to lean out, maintain weight, or build muscle. Once you complete the formula you fall in to one of the plans labeled A-H.
Hammer and Chisel Nutrition Guide
My personal plan is to lean out and based on my current weight and activity level, I fall in to Plan A which is a range of 1200-1499 calories. This happens to be the same plan I followed with the 21 Day Fix so I didn't have to change much in terms of nutrition. Below you will see a sample meal plan that contains the needed calories to meet this range.
Hammer and Chisel Meal Plan
There are quite a few yummy recipes in the book. I tried the Almond Crusted Chicken last week and it was DELICIOUS!
Almond Crusted Chicken
Along with recipes and food lists, there are quite a few homemade salad dressings and even sample meal plans that are vegetarian as well as grain-free.
As always, I incorporate Shakeology in to my daily routine as well. Right now I am LOVING the crushed peppermint, salted caramel, and snicker doodle recipes! They are really helping with those holiday cookie cravings! Despite what many people seem to think, Shakeology is not a protein shake, so, it can't be compared to one! It comes in at about $4.33 per day and is a natural nutritional shake that has the proper carb to protein ratio, keeping you feeling fuller, longer. You can use it as a meal replacement or as a snack depending on your ultimate goals. In addition it provides you with your daily dose of nutrients and it's one less meal to plan out for the day! I don't know about you, but I've spent way more than that on fancy drinks and eating out. My go-to recipe is to add 1/2 banana, 1 cup of cold water, a splash of unsweetened almond milk and lots of ice. I blend it up and it tastes just like a milkshake!
Although not required, I do use an additional supplement with my Hammer and Chisel program. It is from the Beachbody Performance Line and is called Energize! I drink this about 30 minutes prior to my workout and it not only gives me a good boost of energy, but it also helps me push harder through my workouts, burning more calories. There are a few other supplements that are recommend like the Recover, Recharge, and Hydrate; however, I personally do not drink them on a daily basis.
Ok let's move on to the workouts! All I can say is WOW!! I can honestly say I have not been challenged like I have with these workouts. I haven't gotten through all of them (there is a GREAT variety) but the ones I have done so far are definitely effective! I am feeling the burn especially in my legs and booty!
Hammer and Chisel Workouts
If you begin this program on a Monday, then you get 1 rest day per week which is on Thursdays. One thing that I LOVE is that there are so many different workouts that you don't even repeat any until you are about 13 days in!
Here is a snapshot of the Week 1 Workouts:
Hammer and Chisel Workouts
Chisel Balance: A total body workout creating stabilization, muscular endurance, and core strength.
Hammer Plyometrics: This jump training workout will use your entire body to create force, speed, and power.
Iso Strength Chisel: An intense resistance workout using isometric holds and flexibility to increase strength.
Iso Speed Hammer: A tempo training workout that uses speed and isometric holds to create strength and grow muscle.
Chisel Endurance: Increase muscular endurance and strength in this time-under-tension workout.
Total Body Hammer: A hypertrophy workout focused on pyramid-style sets to maximize strength and muscle growth.
10 Minute Ab Hammer: Carve definition into your core while strengthening your entire ab complex
And these are just Week 1!! There are a total of 14 workouts, a bonus workout if you order from a Team Beachbody Coach, AND there is a 21 Day Fix Extreme workout (Dirty 30 Extreme) and a Body Beast Workout (Beast Total Body) included on the DVD's as well!
One of the questions I've been getting is about the equipment that you need to complete the workouts. Yes, you do need equipment and no, the equipment does not come with the program.
** You will need a variety of weighs. I like to use 5, 8, 10, and 15. I have to say, I have mainly been sticking with 10 and 15 for this program.
** In addition, you need a bench or a stability ball. As you can see in the picture above, I do not have a bench and have been using the ball. I actually think the ball gives you a better core workout; however I will admit that the bench would be nice. I have actually been using my kitchen chair for some of the moves but SHH!!! I am not recommending that as it is a safety concern.
** You will also need either a chin up bar or over the door resistance bands. If you already have the bands you can just buy the door attachment at any sporting goods store or even at Walmart. The bands are DEFINITELY giving me a great workout!
Here is a little sneak peek for you :)
So there you have it! Week 1 is in the books and I will be writing up a Week 2 blog very soon! Overall I am really enjoying this program. It is a great change of pace from my usual workouts and I LOVE the incorporation of weights! I feel that if you are really looking to tone your body and build muscle, yet lean out, then this is what you need!
Are you looking for some support, motivation, and accountability to help you reach those 2016 New Year Resolutions?! I am kicking off my New Year New You group beginning on January 4, 2016! If you are not actively working with a Coach and would like to give Hammer and Chisel, or any other program a try, fill out the application below! There are 10 spots left!