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Autumn Calabrese Workout Routine and Diet Plan

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Autumn Calabrese grew up in a Midwestern town and operated as a personal trainer from scratch to become a fitness and nutrition mogul and the most observed "Super Trainer" on Beachbody's online platform with over 140 Million videos watched. Autumn marked Beachbody's first program releases that incorporated 21 Day Fix and its follow-up 21 Day Fix Extreme. In her simple approach to portion control, she completely revolutionized the Beachbody fitness model.

Autumn Calabrese

While on her quest to enable people to live healthy and fulfilling lives, Autumn also developed The Master's Hammer and Chisel, a functional body-sculpting program where she collaborated with bodybuilder Sagi Kalev. Within a few weeks, she developed the cardio dance program, Country Heat®! Autumn created FIXATE, her wildly successful cookbook based on the nutritional success of 21 Day Fix. Over 500,000 copies of Fixate have been sold, leading to a cooking show of the same name. Autumn Calabrese and her brother Bobby Calabrese present this healthy cooking series highlighting simple, delicious recipes, all with precisely portioned servings, available only on Beachbody On Demand. Among the other programs are 80 Day Obsession and 9 Week Control Freak, expected to launch in December 2020.In this article, we would talk about what Autumn Calabrese does to maintain her fitness level throughout the week. She eats healthily and her workout routines are quite awesome too. We would talk about how she maintains her energy levels to work with her clients too. So stay tuned and take a look!

Autumn Calabrese Body Statistics

  • Birth Year: 1980
  • Birth Date: September 23
  • Height: Feet – 5 feet 4 inchesCentimeters – 162 cmMeters – 1.62 m
  • Weight: Kilograms – 56 kgPounds – 129 lbs
  • Breasts: 34 inches
  • Waist: 24 inches
  • Hips: 35 inches
  • Body Measurement: 34-24-35
  • Dress Size: 4 US
  • Shoe Size: 7 US

Autumn Calabrese Daily Routine

Alarm rings at 6:00 AMI’m an earlier riser so it doesn’t take much to get me out of bed, but I do have coffee in the morning. I add a little coconut oil, four drops of liquid stevia, and cinnamon to two shots of espresso.BreakfastFor breakfast, I had two eggs scrambled with kale, seasoned with fresh chives and dill, and topped with a dash of Mrs. Dash Italian herb seasoning. I also had gluten-free steel-cut oatmeal with a teaspoon of natural almond butter, cinnamon, and banana.I eat about every 3 hours, and my second meal of the day was kale and spinach salad with tuna, a little olive oil, lemon juice, salt, pepper, Mrs. Dash Italian seasoning, and guacamole at 9 AM. I also had a purple container of blueberries.I also made my son Dominic breakfast, made Dominic lunch, got Dom dressed for school, answered emails, did a few social media posts, spoke on the phone with my sister, and did The Master’s Hammer and Chisel: Total Body Chisel…all before 10:30 AM.

Autumn Calabrese

The Rest of the AfternoonI had quinoa with salmon and Brussels sprouts at noon. Every day changes, but on this day, I picked Dom up from school, had a conference call with Beachbody about a new product, had a meeting with Beachbody CEO Carl Daikeler regarding Country Heat, responded to more emails, and unpacked more boxes from our recent move.Here, I’m wearing the AC for Beachbody Strong Arm V Sweatshirt with friend and actress Hailee Steinfeld. I love it because it’s so comfortable. It can be worn to the gym over my sports bra or paired with jeans and heels to go out.DinnerThis evening I took Dominic out for dinner around 6:45 PM. I had a burger with brown rice on top of mixed greens drizzled with lemon juice, olive oil, salt, and pepper.Lights Out: 10 PMThat was the daily routine of Autumn Calabrese. In the next section, we would move on to her workout routine that would help us understand what kinds of exercise she adds to her routine to keep fit.

Autumn Calabrese Workout Routine

A cardio circuit that needs no equipment can be performed. Begin by warming up for 2-3 minutes by light jogging in place and stretching. Then complete the exercises listed below in the order listed. Each move should be performed twice with 30 seconds of rest in between.During the 9 Week Control Freak workout, you will combine high-intensity interval training with strength training for a killer workout in just 18-30 minutes. Five workouts per week for nine weeks will make you work harder, not longer, to get results that will amaze you.There are three innovative ways of training in three of the five weekly workouts (Density Training, Strength Complexes, and Tabata - Autumn calls these methods DCT-T) that help increase strength, stamina, and cardiovascular health.

  • Density Training – During the 12 minute round, you have to perform 5 moves, completing as many rounds as you can. As an example, on Day 2 you will do 12 reps each of skater jumps using the control track, sumo squats with a heavy dumbbell, tricep press-downs, high narrow rows, and in/out abs using the core ball. Although you choose the pace and intensity, your goal should be to pause as little as possible. When you exercise harder and faster with good form, you'll burn more calories and build more muscle.
  • Strength Complexes – With complex movements, you will use large muscle groups to accomplish each movement as quickly as possible. Several sets of bicep curls followed by bent-over rows or tricep presses followed by chest presses may be done in this fashion. During this part, there is no rest, meaning that you are under tension more, a critical component of muscle growth.
  • Tabata Cardio – The HIIT moves Autumn uses to expedite up your heart rate so you can burn fat while strengthening your cardiovascular system. In phase 1, you will work for 10 seconds and then rest for 20 seconds, but as you progress to true Tabata you will work for 20 seconds and rest for 10 seconds. Make sure you keep track of your reps and attempt to beat your record!
Autumn Calabrese


  • 60 seconds of jumping jacks
  • 60 seconds of high knees
  • 60 seconds of mountain climbers
  • 60 seconds of burpees
  • 60 seconds of squats
  • 60 seconds of a plank hold


  • Perform 12 squat jumps
  • Hold a dumbbell in each hand and perform 12 reverse lunges with each leg (24 total)
  • Hold a dumbbell in each hand and perform 12 shoulder presses
  • Hold a dumbbell in each hand and perform 15 bent-over rows
  • Lay on your back and do 12 crunches

Autumn Calabrese is someone who preaches what she teaches and so she follows an out of workouts that she teaches to her clients. It helps her stay energized and fit throughout the day. In the next section, we will discuss more about her diet plan that provides her with sufficient energy. Check it below.

Autumn Calabrese Diet Plan

Autumn Calabrese, the trainer for Beachbody and creator of 80 Day Obsession, told POPSUGAR, "While it's fun to eat whatever you want, whenever you want, it's not likely to get you to your final results." As autumn approaches, it's essential to eat in moderation and have balanced macronutrients. According to her, 40 percent of your diet should consist of healthy carbs, 30 percent lean protein, and 30 percent healthy fats.Having three portions on your plate is a good approach. Forty percent of your plate should be made up of healthy carbs like whole grains, sweet potatoes, or legumes. In Autumn's view, eating healthy carbs, specifically resistant starch, "triggers a sensation of being full in your head and your stomach so you don't eat as much." 30 percent should be a lean protein such as salmon, chicken, eggs, or tofu that can satisfy hunger and build muscle. The other 30 percent of fat should come from healthy sources like avocados, nuts, seeds, and olive oil. Eating these foods will make you feel full longer.An app can help you track your macros, so you can be sure you're getting a 40/30/30 split. You might also want to examine another percentage, the 90/10 rule if you're serious about achieving your goals. Autumn further speaks, "You also need to be consistent with your healthy eating. That doesn't mean you have to be perfect all the time, but you do have to be on top of it. I like the 90/10 rule. I know a lot of people say 80/20, but if you're really trying to lose weight, then 90 percent of the time you need to be eating healthy, clean food in the proper portions."As a result of this diet, you'll be satisfied in order to prevent overeating and cravings, and you'll have the energy to exercise, and you'll be more likely to evade junk food and focus on a variety of whole foods instead. Autumn suggests that a consistently healthy eating plan combined with regular exercise will ensure that, "you will lose weight and keep it off."

Autumn Calabrese



  • Organic greens (like kale and spinach)
  • Bell peppers (yellow, orange, red)
  • Asparagus
  • Zucchini
  • Sweet potatoes
  • Onion
  • Garlic


  • Apples
  • Strawberries
  • Blueberries
  • Grapes
  • Bananas
  • Grapefruit
  • Lemons
  • Limes

Key Proteins

  • 99% lean ground turkey
  • Chicken breast
  • Top sirloin
  • Multigrain bread (like Ezekiel)
  • Eggs (aim for organic)
  • Egg whites
  • All-natural peanut butter (aim for organic)
  • Low-sodium, nitrate-free roasted deli turkey


  • Natural nutrition bars (like Kind)
  • Unsweetened coconut and/or almond milk

Clean Kitchen Pantry Staples

  • Coconut oil
  • Light olive oil
  • Coconut oil spray
  • Salted butter (aim for organic)
  • Himalayan sea salt
  • 21-seasoning spice
  • Pumpkin pie spice


  • Agave
  • Organic raw honey


  • Brown rice
  • Quinoa
  • Almond flour

Storage And Cookware

  • Containers
  • Woodcutting board
  • Good kitchen knives
  • Nonstick pots and pans
  • Sandwich bags
  • Plastic wrap, tin foil

That was all about the diet plan that Autumn Calabrese follows in her routine. She is someone who is very consistent with her diet but it comes through constant planning and applying a lot of tricks to her routine. You can check out the tips and tricks in the following section so that you can have the best understanding.

Autumn Calabrese Diet Tips

In addition to presenting nutritional and weight-loss instruction, Autumn Calabrese has become one of Beachbody's most popular Super Trainers, helping thousands lose 10, 20, 30, or even more than 100 pounds—and without dieting.The title of her new book, Lose Weight Like Crazy, Even If You Have a Crazy Life!, promises you will be able to "Enjoy Carbs, Cocktails, and Even Desserts!" in addition to losing significant amounts of weight. It seems impracticable, doesn't it? Therefore, we asked her to share the secrets of her weight-loss program and how she managed to lose weight so quickly.

Autumn Calabrese

"First of all, you've gotta get rid of the words 'diet' and 'no,'" Calabrese asserts. "Banish them from your vocabulary. The second someone tells me, 'No, you can't eat pizza, no, you can't have dessert, well, that's all I can think about: pizza and dessert. I'll bet you're the same way. Then, when you fall off the 'diet wagon' and eat one of those 'taboo foods,' you feel miserable, like a failure."In her experience, Calabrese says she has undergone self-loathing that "no one deserves," and that diets of deprivation don't work. How can we overcome it? "Gaining control," she suggests. "Look, it's not realistic to think you can control everything in life, but one thing you can control is what you put in your body."Among the uses of Calabrese's new book is a 30-day plan that can help you retrieve control of your eating habits and your life. Read on for a brief glimpse of the five-point guide she follows, which is easy to remember: "Just act a little C.R.A.Z.Y." Find out what the acronym stands for and how to follow it yourself. (Sign up for our newsletter to receive more weight loss tips.)

Control your portions.

It doesn't just have to be junk food; it can also be healthy food. The most frustrating thing about losing and gaining five pounds, according to Calabrese, was having lunch with a client and friend. They ordered salads each and it was enormous like most restaurant servings. "While I ate a fraction of mine, she cleaned her entire plate. I told her 'that's your problem,' pointing to her plate. 'That's not just a salad, that's at least 4 servings of lettuce, 4 servings of chicken, 4 servings of cheese, croutons, pasta, and dressing to cover it all.' I checked the menu—sure enough, that salad was over 1,400 calories!"According to Calabrese, exercising portion control at each meal and snack is fundamental to healthy eating. "When you control portions you won't stretch out your stomach making it harder to feel full quickly, you won't tax your digestive system or encourage your body to store extra fat. You'll keep your body energized throughout the day and keep your metabolism revved up." (Related: 27 Weight Loss Rules That are Actually Making You Gain Weight.)

Reduce added sugars and processed foods.

It is reasonable to overeat healthy food, but this is not what most people are doing, says Calabrese. However, she contends, "we are overeating on the highly processed foods, the ones loaded with added sugars, preservatives, food dye, salt, and hydrogenated oils. If there is one thing you can do right now to be a better, healthier, leaner, lighter version of yourself, cut way back on these processed foods, if not eliminate them completely. The best way to do that is to prepare home-cooked meals from real, whole ingredients." Luckily, chef Bobby Calabrese, Calabrese's brother, has created 27 easy recipes to support you in this endeavor. As well as hosting FIXATE, Bobby is the co-host of a healthy cooking show online.

Add macronutrients in balanced proportions

Despite what it may seem like, this isn't so irrelevant. Three macronutrients comprise a balanced diet: Protein, carbohydrates, and fats. Each of them is essential for optimal health. We often overeat one and ignore another, and this is where we go wrong. "It's important to have the right balance of macros," declares Calabrese. "In my book and my Portion Fix program, we use a 40-30-30 split that works best for weight loss, meaning 40% healthy carbohydrates, 30% lean proteins, and 30% healthy fats."

Autumn Calabrese

Zero excuses. Zero deprivation. Zero eating your emotions.

According to Calabrese, diets are disasters. They try to transform food into something it's not. "Food is not a reward for when you do something well or a punishment if you feel like you did something wrong," she records. "It's not a coping mechanism to deal with a hard day. Remember that food is fuel. It's what creates your body."

You need to find your WHY and do it for YOU.

"Y" represents one of the most important steps in losing weight, says Calabrese, identifying the reason for the change, the driving force for starting a healthy eating plan. "Your 'WHY' is what keeps you on track on the hard days," statesCalabrese. Calabrese recommends that you answer the questions below so you can explore your WHY and sum up what makes YOU want to lose weight:

  • What will happen when you lose the weight you desire to lose?
  • How will you feel when you lose the weight you desire to lose?
  • What would happen if you didn't lose this weight?
  • How will you assume if you don't lose this weight?

"Once you've found your WHY, write it down—'I'm doing this to … __________________.' And say it to yourself over and over again," tells Calabrese.

If a diet or fitness plan doesn't work for you, that's OK.

In order to check to feel discouraged along the way, Calabrese said we should change our perceptions about fitness. Since different diets and programs don't necessarily work for everyone, Calabrese said to think of these experiences as stepping stones along the way to reaching your goals.

“Maybe you were just being redirected to something that was going to work better for you, that was going to have a longer-lasting effect, that was going to be a healthier option for you, that was going to help you not just take control of your food, but take control of your mindset,” she replied.

Autumn Calabrese

There is no perfect way to eat or live.

Calabrese believes there is no perfect method to fitness, and she hopes to dispel the myth that there is a way to eat or live perfectly. She says she wants people to see eating certain foods not as a sign of failure, but as an opportunity to get a more comprehensive understanding of why they choose them.“We all have good days and we all have bad days,” she explained. “It's really the mindset that we choose that will determine if we sit and wallow in those, or if we let them shape us and drive us to learn from them and be better.”As part of Calabrese's nutrition program, Ultimate Portion Fix, she concentrates on redirecting the mindset. Calabrese believes in eating a diverse diet, rather than removing certain foods. According to Calabrese, eating a doughnut on occasion is fine, but if it gets to the point where you get sick of doughnuts, you have to understand the reasons that led you to do that.“A lot of that comes from something much deeper, something in us emotionally,” she added. “So we have to look at our fitness and our nutrition journey not just as ‘I did the exercise and I ate the right foods,’ we have to look at the mindset also and say, ‘What else is happening?’”Calabrese offered that people can find a balance by looking at the deeper ideas behind their decisions. This will ultimately allow them to make healthier choices moving forward.

Trust the process.

Calabrese said she was only able to recognize some of the events in her life as redirects after years of struggle.In her book, she describes being passed over for a spot as a trainer on a popular weight-loss show and feeling devastated as a result. Although this experience led her ultimately to her current position as a Beachbody super trainer, where she writes her own at-home fitness programs and creates nutrition programs, it was this experience that led to her current position.

“Sometimes you don't see the lesson for years later, so you have to trust that the lesson will show up,” Calabrese announced. “But if you believe that it's there, if you believe in redirects and not failures, you'll find it eventually.”

Autumn Calabrese

Prep Your Kitchen

“Being prepared isn’t half the battle—it is the battle,” declares Calabrese. “You’ll save hours of frustration just by having the right tools and pantry essentials.” Her favorites can be found on the following page.

Keep It Fresh

Serving up the same meal every day can be a recipe for disaster, advises Calabrese. “I try to change up my fruits and veggies each week and even how I prepare my protein so my taste buds don’t get bored.” Making a few simple changes, such as switching out the spice or giving something an ethnic flavor, can significantly boost your taste buds, says Calabrese.

Know What You Want

Plan out your meals for the week ahead, pick and choose from the grocery list on the following page, and prepare your food on Sunday (or whatever day you have the most time). A daily meal tracking app can assist you in keeping track of all your meals and calories (Calabrese recommends the 21-Day Fix app).Stock Up On StorageConsider buying some leak-proof containers with airtight lids to ensure the freshness and security of your meals. It is important that they are microwave safe if you are planning to heat your food in the microwave.

Autumn Calabrese

Eat Right on the Road

No matter how much you travel for work (or pleasure), you won't have to give up on your healthy diet. The companies that provide meal prep will deliver to your door anywhere in the country.Icon Meals: Competitive athletes and elite athletes alike love these tasty clean-eating meals. To order online, go to the delivery page and order by midnight the evening before.My Metabolic Meals: The finest custom meals made with the purest ingredients, available in three levels to suit any lifestyle.Real Food Works: Seasonal whole foods are composed to help you gain energy, lose weight, and improve your health. Our menu features only naturally sourced meat without any artificial components.

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