Inside Scoop | Hammer & Chisel

Around Christmas time, since I have been a coach, Beachbody has released a new workout program. And every year I say: I cannot wait!!!! I've been waiting awhile for a new weight lifting program. And this one features Sagi- the creator of Body Beast..and Autumn Calabrese-creator of the 21 Day Fix. and NPC competitor. So, they know their stuff!

First meet the trainers:
Autumn Calabrese:
As a fitness trainer, bikini competitor, and busy mom she knows the importance of simple portion control, and time-saving workouts, Her 21 Day Fix, 21 Day Fix Extreme and now Hammer and Chisel work for people with various fitness levels and can easily be fit into anyone's life! This fellow c-section mama is my inspiration!

Sagi Kalev:
As a clinical nutritionist, muscle-growth expert, and a 2-time Mr. Israel bodybuilding champion, Sagi Kalev is passionate about helping his clients reach optimal health-inside and out. Whether your goal is to carve a lean, defined body, or add serious muscle mass, this fitness guru will teach you the proper techniques while keeping you pumped so you can achieve your desired results.

You literally have two amazing personal trainers in your home. The workouts, the motivation, the nutrition plan, and the workout schedule all right there at your fingertips. I am now almost finished with week two and I already know this program is just different. 

Just met with my personal trainer ...at home...on my laptop screen in the basement lol... But it really felt like Autumn was right there in the room with me giving me a seriously ass kicking workout!

My weeks one and two recap will be in a different blog post, so let me get back to focus. The 411 on what this program IS. 

We've covered the trainers. So H&C as I call it for short is a 60 day new resistance training program that incorporates three muscle-sculpting phases - Stabilization, Strength, and Power - or SSP Training. WHO is it for?? Anyone looking for a comprehensive resistance-training or muscle-sculpting program. Those who enjoy Body Beast, 21 Day Fix, or 21 Day Fix EXTREME and like the motivating styles and proven training methods of trainers Sagi Kalev and Autumn Calabrese. Anyone who craves a simple, flexible nutrition plan to help them reach their unique goals. DO NOT be afraid of weights. Please. Please. Do not be afraid. Note to my fellow ladies: you will not get BULKY. MUSCLE burns FAT. You will get lean and defined. 

see?

The nutrition plan...

resembles the 21 Day Fix...if its not broke don't fix it! You are placed in a category and get a certain amount of containers for that day. Now that the FIX has been out for awhile, and Autumn released her FIX cookbook, there is literally no way you can get bored or run out of meal  ideas with this plan!!! 

 I will say that I am not following the nutrition plan (which is 80% of your results) as I should. But I am ok with that. My goal right now is to not miss a workout, makeup the next day if for some reason I do miss a workout (i.e. I got 3 three hours of sleep last night so as I type I am debating tonight's workout...), and to just make healthy choices-while making sure to eat enough!! This is a program where you're not going to skimp on food! It IS Christmas tine after all, so come January I will tighten that aspect up more.

What kind of workouts are we talkin'?

Here is the rundown of the workouts. And yes, there is some cardio.

Chisel Balance: A total-body workout creating stabilization, muscular endurance, and core strength.

Iso Strength Chisel: An intense resistance workout using isometric holds and flexibility to increase strength.

Chisel Endurance:  Increase muscular endurance and strength in this time-under-tension workout.

Chisel Cardio: The cardiovascular resistance routine will increase heart rate, circulation, and burn an intense amount of calories.

Chisel Agility: A challenging cardio workout that will help you move quickly, improve coordination, and create greater stabilization.

Total Body Chisel: This full-body resistance workout focuses on creating lean muscle and strength.

Hammer Plyometrics: This jump training workout will use your entire body to create force, speed, and power.

Iso Speed Hammer: A tempo training workout that uses speed and isometric holds to create strength and grow muscle.

Total Body Hammer: A hypertrophy workout focused on pyramid-style sets to maximize strength and muscle growth.

Max Hammer Strength: Start with a pre-fatigued muscle, finish with a maximum lift. Increase strength, power, and muscular development.

Hammer Power: This intense powerlifting-inspired workout will increase speed, reactive strength, and power.

Hammer Conditioning: A workout based on compound movements that will improve stability, coordination, and strength.

10 Min Ab Chisel: This core-crusher will transform your midsection, without ever getting on the floor.

10 Min Ab Hammer: Carve definition into your core while strengthening your entire ab complex.

So, yes you need some equipment. This is definitely an investment and a start to a new you, new year and basically a new gym in your house. You can definitely get by with a little to start. I personally have a pull up bar, bench and select-tech weights in the garage but I do my morning workouts in the basement so when the kids get up they can find me. I've been using free weights (5, 8, and 12 lbs.) a stability ball for a bench (which I love), and a resistance band for pull ups wrapped around a wooden beam (you can purchase an over the door attachment if you want to get legit). And...my stairs as a bench when I can, haha. Not fancy. But I'm using what I have! Oh and yoga mat or padded mat would be useful as well, but again mine are in garage so I use a towel!

use what you have! no excuses!

There is a supplement portion to this program as well. Totally optional. I am only using the pre-workout (I switch between E&E - energy and endurance - I haven't tried the new one yet! and I also use C4 pre-workout.) I would DEF. recommend using a pre-workout with this program. I also plan on trying Hydrate and the Recover protein after the new year. And maybe Recharge. lol.

Here is the rundown of the supplements: 

Energize: Help ignite your energy and sharpen your focus by taking Energize before workouts. It's specially formulated to help you push harder and last longer, because every ounce of extra energy means better results. Key ingredients include beta-alanine, low-dose caffeine from green tea, and plant-based quercetin scientifically shown to delay exercise-induced muscle fatigue, improve performance, and help you push with maximum intensity.

   

Hydrate:  Hydrate your body more effectively than water alone for all-out performance by drinking Hydrate during workouts. Typical sports drinks have too much sugar and artificial ingredients that can actually dehydrate you. And water alone doesn't effectively hydrate or replace what you lose through sweat during workouts. Hydrate is specially formulated to give you an optimal balance of carbohydrates, electrolytes, and water, which quickly replaces what's lost and helps improve your endurance, so you can work out longer and feel better.

   

Recover: Take advantage of the critical post-workout window to help speed recovery and reduce exercise-induced muscle soreness with Recover. Key ingredients include high-quality time-released proteins to support muscle recovery, an optimal ratio of branched-chain amino acids (BCAAs) to help build muscle, just enough carbohydrates to stimulate muscle glycogen recovery, and a powerful ellagitannin-rich pomegranate extract to help improve strength recovery and reduce delayed onset muscle soreness.

   

Recharge: Help accelerate recovery, combat exercise-induced muscle soreness, and promote muscle growth when your body is primed to accept it: while you sleep. Recharge is specifically designed to help support your body at night, with key ingredients like micellar casein protein to support overnight muscle recovery and repair while combating breakdown, an optimal ratio of branched-chain amino acids (BCAAs) to help support muscle growth, and a powerful anthocyanin-rich tart cherry powder to help reduce exercise-induced muscle soreness.

   

Creatine:  Blast through high-intensity exercises and turn your last rep into the second or third to last rep. Creatine can help you push that much harder in every workout, for ultimate performance and quicker results. Creatine monohydrate is the purest, safest, and most effective form in the world--it's scientifically shown to help boost muscle strength and power, improve high-intensity performance, and enhance the effects of resistance training.

Let's get hammered!

Ok so I think I gave you a basic rundown of what this is all about! I wanted to add that the one awesome thing about this is that as soon as you order it, you can START! A digital copy of the workouts, the calendar, the nutrition program is availble on Beachbody On Demand (which you get a free 30 day trial of) so you can get to work right away. 

Ok. I wanted to end by telling you why I personally am doing this program!

I knew I didn't want to just say F it and slob it up for the rest of the year. Yes, I just said that. I wanted to start my resolution in December. And I will say almost two weeks in - I'm going strong! 

The second week is harder because you're tired, you're sore, your initial excitement may be gone, and you're needing some extra motivation. This time it really is different though. 

This time I'm doing this program for ME. 

Going at my own pace. 

Not comparing. (Really.)

I'm doing it to prove to MYSELF that I CAN and to make myself stronger. 

To START and FINISH. 

Finding myself. 

Working on myself. 

Looking for a clearer mind.

And you know: 

It starts with working out.

It's SO much more than the sweat. 

It's free therapy. 

It's a confidence booster. 

I'ts a character builder. 

It's a mental strengthener. 

It's a feel good enhancer.

Just do it. Do it for you. Let's go. Let go of what if..let go of not now..let go of can't. Join me.

DO YOU.

My H&C motto!!! 

I am inviting you to my January Challenge group (clever name TBD). We start January 4th. 60 days. Let's do this. I already started so I can give you insight and of course my usual motivation! NO MORE PROCRASTINATION! As women..moms...we are always putting ourselves second. WE can't be our best if we don't care for ourselves. Out of anything I know, this is true! 

I may not look like her yet...or ever...but my heart is there to help!! 

For more information on this next group click here!