Welcome to my Challenge Group!
I am excited to help you get prepared to create healthy, lifelong habits.
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I want to first thank each and everyone of you for committing to yourselves and taking that first step to better your health. THAT step alone is the hardest one to take, so let's all celebrate making that very hard decision! CONGRATS!
This group is meant to be FUN and encouraging ~ so please feel free to have a good time and enjoy your transformation!
1. Fitness + Nutrition + Support = SUCCESS
The secret to this equation is SUPPORT! We all know we need to focus on our health and nutrition, but we miss out on the most important part, which is the SUPPORT! When you surround yourself with others pushing hard everyday then you are much more likely to have your own success! We are all here to support one another as we work toward our individual goals. So throughout this group, PLEASE be supportive of each other and we will all be supportive of you!
2. Post daily!
The more active you are in this group, the more success you will have at home. This makes the alternative true as well. If you stop posting and sharing, then you will most likely stop your activity at home. So please CHECK IN DAILY to ensure your success and the success of others in this group.
3. Let me see those SELFIES!!!
This is the safe place where you can post and share those selfies of post workouts, Shakeology meals and healthy food that you make! There is NO shame in sharing! Post as much as you would like, the more the better! So PLEASE share away!
TIP # 1
GOALS
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Set some REALISTIC, attainable goals for yourself and share them with the group or someone at home! In fact, post them on your fridge or a mirror-where you will be reminded of them daily.
Don't just say, "I want to lose weight." Be specific and realistic.
Ex: "My goal is to work out 4 days each week and limit chocolate to one day per week."
If you want help creating your goal, please let me know! With many years of being a teacher under my belt, I am really good at S.M.A.R.T. goals! LOL
And please know that goals change!
That is okay!
We will reevaluate your first goal after three or four weeks.
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TIP #2
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL!
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Take it from me. I have learned over the years that if I schedule my workout into my day, I will stick with it. I don't like getting up as early as I do, but I know that I HAVE to schedule my workout first thing, or I will not do it later in the day. That's just me!
So, when it comes to getting my workouts in, I have figured out a way that guarantees that I will get them DONE and without stress!
Many people say “I just don’t have the time to workout”. To this is say, YES YOU DO! It’s all about MAKING the time. We all have the same 24 hours in the day and if it important to you then you will get it done.
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So, I want to help you make the best use of your time and to focus on scheduling your workouts AT LEAST one week in advance so there are no surprises through the week and you can feel prepared and ready to go after it!
I want you to take a couple minutes today, look at the first week you will be joining us, and write in what time of the day you will get your workout in each day. For example, you may be someone who works out at 6pm, but next week you have a dinner on Wednesday night and you won’t be able to get your workout in at that time. Adjust your workout time around your busy schedule. See? Simple!
Put your workout schedule on the fridge or somewhere you can see it.
I promise this will make your life so much easier!
TIP #3
PLANNING AND PREPPING
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When it comes to your nutrition, you NEED to have a plan and not just take this day by day.
So let’s talk about MEAL PREPPING and PLANNING!
THIS right here will be THEE most IMPORTANT part of your journey! You can workout until you are blue in the face (please don't!!), but if you haven’t dialed into your eating and decided to live a well-balanced, healthy and portion-controlled life, then you will never see the results you are looking for.
First, we are going to work on putting together a grocery list that will help you be prepared for this challenge.
You need to figure out how many calories you must consume each day. Most of you have received (or will be receiving with your challenge pack) the color-coded containers and booklet, which will have a list of approved foods in each color category (protein, fat, carbs, veggies, fruits, etc.) and a calculator page that you can use to figure out how many containers you can eat of each color daily.
Sound confusing? Don't worry! It is easier than it seems and you will be PROS by the end of your first week. :)
Once you have figured out how many of each container you will be eating, you must make a list of food to get at the grocery store. You can use the lists in the booklet.
EASY TIP: Make it easy on yourself this first week. Use frozen veggies that you can cook in the microwave, par-boiled brown rice or steam in the bag sweet potatoes, frozen or refrigerated plain, grilled chicken, cooked shrimp, etc.
I prep all of my meals at the beginning of the week- get the grunt work out of the way so that when I'm strapped for time during the week...I just grab my meals...Heat & eat:)
Some people like to plan and prep half the week and then do the second half on Wednesday.
I only prep for Monday-Thursday. I am home on the weekends and have more time to devote to making meals. YOU have to do what is best for your schedule. I can help. All you have to do is ask.
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REMEMBER...MOST of your results come from your DIET!
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To find fantastic, quick videos on meal prep from FIXATE-the awesome meal/cooking tool you have on Beachbody On Demand:
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Click on the Button below.
Log into your On Demand account with your email and password.
Click on WORKOUT PROGRAMS.
Scroll down to FIXATE.
Find FOUNDATIONAL VIDEOS.
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TIP #4
GET RID OF THE JUNK FOOD
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Get all of the junk out of the house! Especially your trigger foods! I buy my kids snacks that I don’t like so I'm not tempted by them...but if there are M&Ms in the house... I will DEVOUR them! So don't play with fire! GET RID OF IT! If you have family members who eat that stuff...simply ask them to support you and help you stay on track from refraining from that stuff for the next 4 weeks. Or if that doesn't work...Have them get snacks you can't stand.
TIP #5
TAKE YOUR PICS AND MEASUREMENTS
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It is time for you to snap the dreaded BEFORE pics... but I don't want you to get discouraged or put them off because these pics are but a mere reflection of your PAST decisions...
From this point forward... these are your GOODBYE pictures... because you are about to CHANGE into a reflection of the daily decisions you make while in the group... and let me just tell you... You are going to WANT to have these goodbye pics to show people (and yourself) HOW FAR YOU HAVE COME at the end of your challenge!!!
Make sure you save them on your computer or camera so that we can compare them to your NEW SHOTS in the future!
EVERYDAY, the decisions you make regarding exercise and food will have everything to do with how you feel come the end of the challenge.
Now, take your measurements.
Use this link to help you take your measurements correctly.
And, yes, you can step on the scale JUST THIS ONCE to get a baseline weight.
TIP #6
How to Make the PERFECT Shake
How do I make the perfect shake?
Use a blender!
Combine one cup of liquid (milk, almond milk, rice milk, water, etc.), 1 scoop of Shakeology, ice, frozen or fresh fruit and BLEND, BLEND, BLEND!!!
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You can also add powdered peanut butter, any kind of nut butter, greens (although the shake itself has a TON of those.)
Be creative!
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Here are a few of my favs:
Chocolate: chocolate Shakeology, ice, almond milk, 2 tsp. almond butter
Vanilla: vanilla Shakeology, ice, frozen mixed tropical fruit and 1/2 cup water and 1/2 cup Trop 50
Cafe Latte: cafe latte Shakeology, ice, 1 Tbs. unsweetened cocoa powder, 1 tsp. cashew butter, almond milk
Tropical Strawberry: tropical strawberry Shakeology, frozen mixed tropical fruit, water, ice
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That is it!!
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You have all the tips necessary to start.
BUT...you may still have questions?
Please contact me!
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I want this experience to be positive and fun. Don't get me wrong. It will be hard and you will have days when you want to quit. We all do. But, we are in this together!!!
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