Locked and Loaded.

This past week I officially began a new journey with a new workout program featuring Sagi and Autumn Calabrese known as The Master’s Hammer and Chisel…..

For the second time.

I had started the program with a test group two weeks earlier, and, like many of us know, life sometimes gets in the way. Midway through that first week I was horsing around the house and jacked up my lower back enough for me to know I needed to take a little time to let it heal before I jumped back into this lifting program. I hated doing it, but sometimes you just have to listen to your body. My experience with Body Beast and “The Beast” Sagi in the past had taught me how extremely important this is. I completed basic cardio workouts that focused on my lower body and ran instead, as this did not cause any back flare up or issues. Mentally, I now knew what to expect, so I came into this week “locked and loaded” (one of my favorite phrases of all time), meaning I was beyond prepared to go at prepared to go at full speed.

Many people have been asking me about this program, so I figured the best way to answer everyone’s questions is to blog about it each week sharing my thoughts on the week, meal plans, and tips and thoughts that may assist you in determining if this is the next program for you to try.

So what is this Hammer and Chisel program all about?

Hammer and Chisel is a program that combines two heavyweight Beachbody trainers, Sagi Kalev, aka “The Beast” from the Body Beast at home lifting program, and Autumn Calabrese, mastermind behind the 21 Day Fix and Fix Extreme programs. The goal of this program is to shape, sculpt, and chisel your body using 30-40 minute workouts with focus on the SSP Training Method. The SSP Method is a combination of Stabilization, Strength, and Power that  works the entire body using 12 hardcore resistance training workouts. Here’s a look at the complete 60 day calendar.

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Let me share with you a little about the workouts I completed this week.

MONDAY: Chisel Balance More like….what balance? I came into this workout ready to crush some iron and had not thought about something like balance. This workout had great moves that had me questioning if I ever have had balance. I can’t wait for it to improve.

TUESDAY: Hammer Plyo Yessssssssssss! Obsessed with this workout! Plyo workouts are notorious for being challenging, so I came into this one excited. I love a good challenge as well as jump training! My favorite move of the program thus far, the crazy horse, was introduced to me in this workout.  I honestly look forward to doing it again.

WEDNESDAY: Iso Strength Chisel This workout can be summed up in one word: BURN. An isometric 10 second hold takes place between each set of exercises. Yeah, I know what you are thinking….just 10 seconds? No. More like longest 10 seconds of my life.

THURSDAY: Rest Hallelujah!!!!!!!!

FRIDAY: Iso Speed Hammer The tempo and pace of this workout was incredible. When I pushed play and noticed that it was only 22 minutes (including warm up) I wasn’t sure what to expect. This also features isometric holds, but its focus is on a 3 part hold before powering into speed. My muscle were screaming when I was done but I didn’t care. I felt awesome.

SATURDAY: Chisel Endurance  Ummmmmm. My body hates me. I really have nothing to say other than that. Least favorite workout of the week.

SUNDAY: Total Body Hammer and 10 Min Ab Hammer.  My body still hates me from yesterday and now my abs have joined in. I’m questioning if I will be able to lift my arms or climb stairs for a few days. 

A big part of the success with any workout program is what happens in the kitchen. Nutrition is the key that most people overlook and is one that took me awhile to get the importance of. Using the color coded containers that Autumn introduced with the 21 Day Fix, Hammer and Chisel features a customizable program to help you maximize your results and ensure you are eating the right portions for your body.

Here’s a look at my meal plan for the past week. One thing that differs with this program: You consume way more protein. I’m a big fan of all of the recipes I had this week and am even prouder for sticking to my plan. My Cheat Meal was on Wednesday and of course, it was Pizza…Homemade courtesy of my friend Lindsay. Quite a few of these will definitely be repeats each week….the salmon egg sandwich is my new favorite breakfast item!

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What tips do I have for someone after completing a week? A few.

1. Make sure you have the right equipment! I use a stability ball and do everything in our living room with the exception of pull-ups. I do these at our gym only because my pull up bar is in storage and I don’t want to go digging through my stuff to find it. I definitely think using a bench is better than the stability ball, but if you are using a bench, make sure it is stable. Carpet is rough unless you place a mat under it to give it more stability. Here is an equipment list to make sure you are prepared!


2. Track everything! I’m not a big fan of tracking weights….for some reason I never have been. I have found that it is very helpful to track with these workouts and strongly recommend it. Track the weights you use, track your meals, track your water intake, track your non scale victories. TRACK!

3. The performance line is my new best friend. I posted a picture of myself holding an electric yellow drink and everyone thought I created a new crazy Shakeology flavor. Nope. This is the color of our pre workout, called Energize. It is such a glorious friend of mind. The performance line is NSF certified and was designed by Harvard trained scientists and physicians to assist with performance. The products in the line are made of plant based extracts and phytonutrients with absolutely no artificial colors, sweeteners, flavors, or preservatives.

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Just to quickly break down of what makes up the performance line for you:

Energize: A pre workout that is lemon flavored. 

Hydrate: Designed for consumption during your workout (citrus flavored).

Recover: This chocolate drink is enjoyed within 30 minutes of your workout and helps facilitate muscle recovery and repair.

Recharge: The most delicious vanilla flavor ever! Recharge helps with muscle recovery overnight and eliminates muscle soreness.

Creatine: Assists with muscle growth (NOT SOMETHING I USE).

I definitely recommend trying the performance line with a program like this. If you aren’t sure about any of them, no worries. We have a sampler pack that’s less than $20 that will let you try each of these items!

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So Week One is done. Tomorrow I will be taking my measurements as I will be doing every Monday (not stepping on the scale until Day 30….I know better than to focus on a stupid number). I’m excited to see what kind of progress I make with this program and sharing my real and raw experiences with you each week. If you have any questions along the way don’t hesitate to contact me so I can assist you!

I’m off to get the meal prep show on the road…and to dream of American Ninja Warrior. You do know that’s my motivation for doing this program, right?

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