Kati Heifner 21 Day Challenge
21 Day Challenge Format
This is intended to be used as a TEMPLATE
Edit, change, rewrite posts & select pictures that inspire YOU & your customer =)
CG POST
IDEA
How would YOU like to SHED 10-15lbs, all BEFORE Thanksgiving?!... or maybe you don't need to lose weight, but dang it, it sure would be nice to have a little tone in your tummy... then girl... I HAVE GOT THE CHALLENGE FOR YOU!!!
Bring on the 21 DAY BOMBSHELL CHALLENGE!
Forget the gimmicky AB shockers (you won't muscle spasm yourself to a 6-pack) and leave the sensa behind (because when you eat DELICIOUS HEALTHY FOOD, you don't have to sprinkle chemicals on it!)
This is all about LIFE CHANGE! We don't put bandaids on the problems that have gotten you to where you are today and pretend that they are no longer there... We go straight to the source of the problems and figure out how to overcome them!
You don't just leave with a better BODY, you graduate as a BOMBSHELL, someone who is beautiful from the INSIDE, OUT!
OR MESSAGE ME DIRECTLY FOR THE DEETS!
(Sorry coaches, this one is for customers ONLY)
CG POST IDEA
Down 15 lbs since Sept 30!! I am SOO excited to share my tips in my new 21 Day TEST group!
Nutrition plan is SIMPLE to follow! And you won't be starving!
Workouts are challenge BUT they are only 25 min/ 5 days a week!
Like, COMMENT below or MESSAGE me for details or to RSVP your spot!
Intro
The MAGIC of Beachbody and Team Bombshell is really coming together, getting to know one another and supporting each other's goals! Soooo to make this FUN please post a pic of your FAMILY or your Fur babies!
Here are mine! Baby Bear, Winston & Sydney!
Pre-
Season 1
Welcome to the 21 Day Bombshell TEST group!
In order to make this group a success, I NEED your help! Please read and then comment below if you are committed!
You'll need to send me a front photo, side photo, and back photo of yourself in a bikini (or sports bra & shorts) along with your starting weight & measurements. Email to [email protected] Trust me, I KNOW taking "Goodbye Pics" can be...rough...but trust me...you'll thank yourself when you can look back and see how far you've come!
I'll have you weigh yourself and send me new progress photos once a week right when you wake up (on an empty stomach, after you've gone to the bathroom etc). The photos are so important. We base your progress on how your body looks not how much you weigh! )
Make the commitment to check in every day –even if it's a quickie post to confirm that you have completed your workout- accountability is KEY in your success and the success of this support group!
You can contact me whenever you need throughout the week if you have any questions - text, call, skype. I encourage you to post in here OFTEN!!!
Some of my challengers post or contact me daily, and some only check in with me once a week. It really depends on how involved you want me to be, but I find that the stronger relationship a challenger makes with me and the group, the MORE dedicated and accountable they feel, and the better results they see.
Every week I'll change up the meal plan so that you don't get bored...BUT it is so important that you don't cheat or miss workouts, and if you do (I'm not being unrealistic, it happens to all of us!), then you need to tell us
POST BELOW if you are "ALL IN"!
PS2
Planning and preparation is so important! If you FAIL to PLAN...you PLAN to FAIL! You joined this group for a REASON! Don't leave your workouts and eating healthy to chance and circumstance!
1) Get all of the junk out of the house! Especially your trigger foods! I hate donuts...so I'm not tempted by them...but if there is ice cream in the house... I will DEVOUR it! 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 3 weeks. Or if that doesn't work...Have them get snacks you can't stand lol
2) 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 baby! REMEMBER...MOST of your results come from your DIET!
3) Imagine yourself in 21 days. What do you feel like? How do you look? Do you have regrets <<OR>> or are you a better version of yourself, with an accomplishment of going through a legitimate 21 days of eating, exercising, and experiencing COMMUNITY. KNOW when you are going to get your workout in and THINK about the sense of accomplishment you will feel in 21 days! WIll you make your future self PROUD?
4) Water! DRINK IT PEOPLE! **A good rule of thumb...Take your weight...divide by 2. That will give you the Ounces you need to drink daily (Example: 140 lbs/2 = 70 oz)
5) 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 are the 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 over the next 21 days... 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 this challenge!!! Make sure you save them on your computer or camera so that we can compare them to your NEW SHOTS on day 7, 14 & 21!!
EVERYDAY the decisions you make regarding exercise and food will have everything to do with how you feel come day 21. And these 3 weeks are going to pass whether you commit to yourself and the group or not. Why not dig deep and see what you’re made of!? Are you with me??
That's the magic of Team Beachbody. You and Me. If we want to be an instigator for change, let it begin with us!
<<Meal Plan>>
PS3
Let’s talk about PORTION SIZES!
Does this sound familiar? “I’m eating clean! Im eating the right foods every few hours and I don’t even indulge in “Happy Meals” (aka Cheat meals) BUT I’m not seeing any results!!!??? **ripping hair out**
That was ME until I realized that I was part of the “Over Eaters Anonymous”
Even though you are making healthy choices, you cannot eat an infinite amount of food. Even HEALTHY foods can be converted to the “F” word….yes FAT...If you overflow your “gas tank”
Get in tune with your body and learn to LISTEN! Are you hungry or THIRSTY?
Be mindful of your portion sizes. MEASURE everything out until you get a good idea for how much you should be eating and soon it will become 2nd nature!
Good Rule of thumb...use your hands to eyeball the measurements!
Protein Serving Size =Palm of your hand
Complex Carbs = 1 Cupped Hand
Veggies = 2 Cupped Hands
PS4
Let's talk about the #1 Reason MOST people don't achieve their goals (weight loss or otherwise) Can anyone guess what it is? Watch this video- don't worry it's only 4 min long! and post the assignment below!
http://youtu.be/HdFFdsTPmJk
PS5
You cannot change your destination overnight, but you can change your direction overnight. -Jim Rohn
You have the POWER to change your future! How amazing is that?! But let's be honest...how many times have you THOUGHT you were going to do something and then a week later...fell off the bandwagon? *Raises hand* Guilty! You have the best intentions..but then somewhere along the way...you lose motivation.
Let's CHANGE that! The easiest way to figure out where you will end up is by DECIDING where you want to go (set goals) and be held ACCOUNTABLE to them (don't break out in hives!)
I KNOW that we have already talked about SOME of your goals...That's how you got picked to join the group! BUT I want you to DIG DEEP and really think about what your goals MEAN to you! But don't overwhelm yourself by saying something like "Im going to lose 30 lbs this month!"
Today's assignment: set some REALISTIC attainable goals for yourself and SEND THEM TO ME by simply filling this out -->>http://katiheifner.wufoo.com/forms/challenge-group-week-1-identify-goals/
Sharing your goals and YOUR vision for your future will help me get to know you AND show me where your ship is headed so I can guide you along the way. I can't do the work for you...but as a TEAM we can be hear to support you and remind you of your goals.
REMEMBER that while this is only a 21 day Challenge...it is NOT a quick fix where you abandon everything you have learned and “go back to your old ways” It’s about creating a LIFELONG commit to your HEALTH!
Comment below with "I LOVE MY GOALS" once you have completed the Goals Questionnaire
PS6
Tomorrow is the BIG DAY! Plan for success!!
I know some of you might be afraid of failure- HUSH that voice inside your head! From this point forward, EMBRACE it and use it to fuel your fire!
"Only those who dare to fail greatly achieve greatly. If you have never failed you have never lived"
When you want to give up because you think you don't have what it takes, remember how many people are turned down, fired, let go, dismissed each day and decide that it won't define you! It will EMPOWER you to keep going and live your passion for life!
http://youtu.be/Y6hz_s2XIAU
Your assignment for tomorrow is to post your SWEATY POST workout PICTURE as your way of sharing your 1st day with the group!
PS 7
Eating healthy does NOT mean you have to eat bland yucky food OR get bored!
it's all about the seasonings! Here is what I use throughout the week!
1) Sriracha (Super spicy!) Add to add eggs, rice or meat
2) Franks Red Hot (add 1 tsp to egg whites)
3) Mrs Dash ***SALT FREE*** seasonings!!! AMAZING!
4)Mustard (add to chicken!)
5) Liquid Smoke (I cook my chicken and ground turkey with this)
6) CINNAMON!! MY FAV I add to my oatmeal and I like to sprinkle this on my sweet potato along with a packet of truvia!
7) Balsamic Vinaigrette (salads)
8) Liquid Aminos (I add this to my veggies while cooking. Just use a tsp or so)
9) Black Pepper...put this on everything
10) Himalayan Salt. Use sparingly
Day 1 GOOD MORNING! Happy DAY ONE! AHh I am so excited!! When I first started this huge life change it was a little scary. I was so afraid to fail because I'd been uncomfortable in my skin for so long. But what was a little more scarier was feeling uncomfortable forever. I can't even express how grateful I am to have found these challenge groups and have the opportunity to help others meet their goals! I love being a part of this, and I know you will too. SO..to maximize your results....1. Post and participate daily! Remember to post your sweaty workout pic today!2. Be in the moment in your life and your workout. It's therapy, I swear! Make the most of every workout. If that means you get up at 5 am...we are here with you!3 Embrace the power of positive thinking. Encourage others. Love your body and STOP comparing it to others. There is no one in the world like you.4. Smile. It makes you prettier. It attracts people toward you and makes them think their own positive thoughts!
Day 2 You DID it! You survived the first day! How are you ladies feeling? Sore? Tired? GOOD! That means its working...and that’s ALL the more reason to make sure you get your workout in today.
Get the blood flowing and it will alleviate some of the soreness. Remember, being sore is NOT a bad thing (unless it’s due to an injury) Being sore means your body is CHANGING...growing, shaping and getting STRONGER!
Your workout schedule is set up by the pros- they know how to work your body so that you aren’t over-training any of your muscle groups so make sure you FOLLOW THE SCHED!
Remember, this is your journey- your success story! You hold the pen, you determine how this story ends...so make it a good one!
Day 3 I prefer not to think of yummy fattening foods as "cheat meals" It sounds like you're doing something bad. Instead, I like to think of them as Happy meals!! You don't have to give up everything you love to be healthy/fit...it's all about MODERATION and Balance people! Live a little! But eat happy food within means.
I don't have a happy DAY...just a fun lil happy meal to keep my body guessing AND to keep me SANE haha
But MODERATION IS KEY!!! Find healthy alternatives to some of your favorite happy meals! I love 0% greek yogurt with a scoop or Vanilla protein powder, my shakeology!! for my chocolate fix and FRUIT is like nature’s candy!
SCHEDULE YOUR HAPPY MEALS! No more than 1 per week....and don't get caught in the TRAP of "Oh this will be my happy meal of the week!" and then a day later someone brings cupcakes into the office and you cheat again...and then Friday is date night so you cheat AGAIN. Because trust me...I've done that.
REMEMBER we are here to get RESULTS and ONE happy meal wont make you fat just like one HEALTHY meal wont make you FIT!! You need to eat clean 95% of the time to see the results I KNOW you want!
What are some of your favorite Happy meals? I'd love for you ladies to post when you have your "Happy Meal" and also...all of the times you RESISTED temptation!
Day 4 I know that things come up, life happens and we can tend to get derailed on the weekends...It's a great time to relax but its also a time when most people throw in the towel and let their guard down with their diet! The weekends can quickly sabotage your weekly efforts so make sure you are tracking your food. Schedule in your 1 Happy meal for the week and have a game plan in place. Check out the restaurant menus that you are going to or pre-eat before you go to a party. That way you are never caught in a moment where you have to eat garbage!
Please post if you need any suggestions for how to get through the weekend! That's what we are here for!
Day 5! Can you believe the week is almost over?!
http://keepingitcleanorg.blogspot.com/2011/04/breaking-down-eating-clean-lifestyle.html. Check out this great blog on the basics of clean eating!
Rate yourself on a scale of 1-5 with how well you have been sticking it your meal plan this week
Day 6 YOU DID IT!!! Whether or not you have been PERFECT... or have had a couple slip ups... YOU ARE STILL HERE... READING THIS... Which means that you are STILL in the GAME and wanting to change your LIFE for the BETTER!!! That alone is a HUGE accomplishment!!! So, first, I want you to give yourself a pat on the back and take a second to be PROUD of yourself... (even if you weren't as perfect as you may have hoped you'd be)
We are about to start week 2! This is when reality sets in and you are tired. Ditch the excuses & remember that you are accountable to each and every person in this group and to yourself! Set yourself up for success by having a plan, remembering your goals & why the mean so much to you!
Do you have it written in your planner when you are working out, do you have your meals ready? Make sure your mind is in the right place and you are prepared for the week!
THE BEAUTIFUL thing about this journey... is that you are on it to GET BETTER!!! You are setting a NEW STANDARD for your entire LIFE, not just your body and the way that you "look". You will end these 3 weeks a better person... a better friend... a better role model... AND YOU WON'T STOP THERE!!! Think of ALL of the people you stand to INSPIRE!!!
I want to ask that you HAVE FAITH: In the diet, in the workouts, in ME... and most of all... IN YOURSELF!!! Only YOU can decide every day to follow the plan! Believe in what is possible when you DECIDE and COMMIT! The possibilities truly are ENDLESS for you!!!
Day 7: *** PLAN to SUCCEED! Plan out my meals, workouts and work week! Sit down, set goals... and come up with a plan of attack! You ladies have been kicking butt so be PROUD, but don't get LAZY in ALL areas of your life and sabotage all the HARD WORK you put in these past 6 days! REST your BODY... but work on your MIND-SET and PLAN to SUCCEED in week TWO (THE toughest week for people to make it through statistically)... BUT NOT YOU... NOT THIS TIME!!! We are going strong and I will NOT let you forget WHY you are here... This is what I need you to do:
#1 - RE-VISIT your WHY and remember WHY you are committed to this!
#2 - PLAN your meals for the week! (go shopping for healthy WHOLE foods & get RID of any temptations!
#3 - Post ONE thing you will do BETTER in week
TWO than what you did in week ONE.
and LASTLY, PAT YOURSELF ON THE BACK!!! YOU JUST COMPLETED WEEK ONE!!! WHOOO HOOOO!!!
REMINDER! Tomorrow is picture day!
Progress pics Day 7
Time for the dreaded accountability pictures! I just want to remind you that these are for accountability, to gauge your progress and to make you BETTER! Taking a weekly snapshot will keep you on track & the only person you should be competing against...is YOURSELF! Everyone is on their own journey.
I don’t want anyone to feel bad about their pics- this is to help you and if you have been slacking this week...it’s a nice reminder of WHY you started this group in the first place =)
Please send these to me tomorrow- I recommend taking them in the morning before you have eaten anything.
You can load a Timer App for your phone if you don’t have anyone to take them. Try to snap a pic in the same outfit as your initial pics
GREAT JOB crushing week 1 everyone! Let’s keep the posts and energy flowing!
8 Stay strong this week and remember your goals! This journey might not be easy...in fact...it can be a bit difficult...challenging...and it will test you. BUT I want you to keep your goals in front of you and USE this group...form friendships with your fellow challengers and encourage one another through those tough times!
***EMAIL ME YOUR PICTURES AND YOUR WEIGHT***
Day 9 I know everyone is sore and tired this week but view WEEK 2 AS A TEST! Are you IN THIS til the end? Will you be the NEXT AMAZING transformation? I believe you CAN BE! I believe 2013 is YOUR YEAR!! How AMAZING would it be we end this challenge with everyone MORE committed than ever?!. How COOL would it be to have the women in this group for constant support and encouragement...not only in your health and fitness journey but in LIFE in general!!! P90X got me in the best shape of my life...It transformed my body, but it has been this amazing beachbody "family" that has changed me on the inside and made me so much of what I succeed at possible!!
So PRESS PLAY today, CONFIRM BELOW that you have finished day 9 and then message one of your teammates to make sure THEY DID TOO! No challengers are left behind!!!
10. Ever feel like sometimes we are surrounded by negativity everywhere we go?! Negativity from others OR from ourselves can be POISON! It can talk you out of your dreams, it can make you want to give up….
You are in this challenge because you want to get healthy and fit...and that is not just limited to what you look or feel like...it’s ALSO about having a healthy, positive mind!
So today let's take a second to focus on the positive! Let's pay some attention to the things that we love about ourselves and why we are PROUD of ourselves!!
***Post below with your favorite feature about yourself and why? And what have you done lately that you are super proud of?***
I LOVE my arms/shoulders. I think they are the perfect mix between STRONG and sexy AND it makes me want to wear dresses & tanks to show them off. I am super proud of sticking with my meal plan! That’s not always easy for me so...BOOM! I did it!
11. SHAKE THAT! Boom boom pow! Post a pic of your Shakeology today along with the recipe you used to make it!
I love sharing recipes and ideas to keep things interesting!
12. Today we are going to hold ourselves accountable to what we are eating.
Today’s assignment is to snap as many pictures of your food that you can.
Everyone should be aiming to eat every 2 1/2 to 3 hours. Let’s see how many food pics we can have up on our wall! Ready, SET, GO and have fun!!!
Can u make ur food look fancy?!
13. So yesterday we posted all of our food and I am sure that we did learn some things about what we are eating! So today is all about water! How many ounces of water can you drink in a day! What is YOUR daily recommended intake of water! Here is your assignment! I want you to take your body weight and divide that in half. That is how many ounces you should aim for each day. Figure that out and drink away! Post a picture of your water bottle and every time you finish a glass let me know! Now I will be posting right along with you! Here we go!!! Workout water and clean eating! It's gonna be a good day!!!!
Progress Pics Day 14
14. A new day, a new opportunity to get out there and reach new heights. We may not ALWAYS "feel" like getting up and getting after it, and that's ok. Just know that some days you're gonna have to push yourself a little bit HARDER and do a little or a lot more to talk yourself into doing what you KNOW needs to be done.
1-2 Slip ups DONT ruin your results...One bad meal won't make you a failure...push through the challenging times and you will come out on top!
REMINDER: **I KNOW some of you are prob spazzing out about the pictures. TRUST ME, I know the feeling because guess what...I take my pics EVERY WEEK TOO! You're thinking...I didn't do enough, I didnt stay on track enough, I /don't/won't see any results..etc...etc...
Tell that voice in your head to SHUT UP! haha The POINT of the pictures is, yes to track progress...but more importantly...it's to help you stay focused, remember your goals and recalibrate your brain to keep pushing forward because EVERY little choice you make will add to BIG changes over time <3
15. We all want to know, how long will it take until I see results ?!?!-When you begin to follow the Eat Clean lifestyle, you will find almost immediately you have more energy and your skin and hair become lustrous and healthy looking. Oooo la la! right? hehe This is the first sign that you are making a positive change in your health.Every person is different and will experience a different rate of weight loss due to a number of different factors such as starting weight, genetics, the implementation OF EXERCISE AND HOW MUCH YOU DEDICATE YOURSELF TO EATING CLEAN!!!!Healthy weight loss occurs at a rate of 2 to 3 lbs per week. Some weeks you will lose more, and some weeks you will lose less and some weeks you might not see any movement at all. But don't let this discourage you! Have faith in the temporary stall and focus on the other positive changes that are taking place within your body!!!Losing weight at a healthy rate has numerous positive benefits. It helps your skin adjust, which minimizes any excess skin you might have after you finish losing. Your heart, lungs and muscles also need a chance to catch up!-Have an AMAZING day and remember that your weight loss is 80% nutrition! So if you are feeling frustrated what do you feel is holding you back from propelling forward in your weight loss? ***EMAIL ME YOUR PICTURES AND YOUR WEIGHT***
16. You did it!!!! whether or not you have been PERFECT... or have had a couple slip ups... YOU ARE STILL HERE... READING THIS... Which means that you are STILL in the GAME and wanting to change your LIFE for the BETTER!!! That alone is a HUGE accomplishment!!! So, first, I want you to give yourself a pat on the back and take a second to be PROUD of yourself... (even if you weren't as perfect as you may have hoped you'd be)
THE BEAUTIFUL thing about this journey... is that you are on it to GET BETTER!!! You are setting a NEW STANDARD for your entire LIFE, not just your body and the way that you "look". You will end the challenge a better person... a better friend... a better role model... AND YOU WON'T STOP THERE!!! Think of ALL of the people you stand to INSPIRE!!! so let’s push play, lets work hard and lets make it a good day!!!
17. How many times should I aim to have a Happy meal (cheat meal)?
ANSWER- once a week! So when you do your weekly planning sit down and schedule out your Happy meal! Write it in your planner and that will make you more likely to stick to your clean plan the rest of the week! But here is the catch! If you slip up when it's not your cheat meal or snack then you don't get to take that 2nd cheat day! It's one or the other so choose wisely! Too many cheats can lead you to weight loss plateau and frustration! Right now you are 17 days into this challenge and you are still finding your way and struggling to break those bad habits so you might not be able to make it the entire week, but it's ok! Just keep working at it and start to fight those urges to splurge! If you want something sweet, drink a large glass of water, wait 20 minutes! Go outside and get busy, play with the dogs, go for a walk! The urge will usually pass! A lot of times your hunger is caused by thirst. Maybe you didn't drink enough water today. Lastly, green tea does help to stave off hunger!! I keep it on hand at all times!!!
18.Each one of us are driven by different things, so today I want to know, "How important is the number on the scale to you?"- post below!
I have learned to only weigh myself once a week at the same time and first thing in the am. Your body weight fluctuates so much from day to day based on water, sodium and just life so I really encourage you not to step on each day! I also encourage you to not let that drive how you feel. Let your body and your clothes tell the story!
I have 2 quotes that made me think of my own impatience in my weight loss journey! I really struggled with not seeing immediate changes. I remember how painful it was each day to look in the mirror and sometimes not see anything different. But I had this faith that I was going to be different and the scale wasn't going to wreck me! I learned to only get on once a week! I literally had to talk myself out of stepping on it, but it was worth it because I learned how to control my eating and exercise harder to step on the scale to see results. If it didn't change, then I would not give up but do my research and change either my diet or the intensity of my workouts!!! :) You ladies are all doing great!!! :)
19. Only a COUPLE of days away from our FINAL pictures! Can I just say that I am super proud of all of you! Even if you haven't been able to get your workout in each day you are still sticking to your clean eating and making good choices! That makes me so proud! I LOVE that you are each reaching out and sharing in the support group, it makes this thing work!!!*** YOU are CHANGING!!! Whether or not you see if on the scale or measuring tape yet...you have been eating clean and pressing play you are already BETTER, STRONGER, FASTER, and most importantly, HEALTHIER than you were a couple of weeks ago!!! POST BELOW at least ONE THING that you can DO NOW that you couldn't do on DAY 1!!!
20. I saved this post for the EVENING when people get the most cravings lol Physical Hunger vs Emotional Hunger?
Ever notice that there are times when you are more likely to emotionally eat. Maybe you are bored? have more down time? quick access to snacks?
Be very mindful of when you eat and LISTEN to your body! Make sure you are drinking that H2O! Have you guys noticed that with the meal plan...you might still THINK you are hungry after you've eaten your food...but within 15 min that goes away because your brain catches up with your tummy...
Recognize the signs of emotional vs true hunger!
What are your #1 triggers or times you tend to emotionally eat?
HOLY COW! Our 21 days pics are tomorrow and honestly it FLEW BY!!!
I think I'm most proud of you ladies for staying strong and sticking it out- the days will pass whether you are working toward your goals or not...Might as well do things NOW that will create a better future for you!
When you focus on PROGRESS instead of perfection...you will see...PROGRESS! This group was about setting a HEALTHY foundation for success...to help you establish healthy habits that become ingrained in your day...you dont have to think twice about whether or not to workout...you just do it.
I can't wait to see your pictures TOMORROW.
After the challenge is over, I want you ladies to enjoy a Happy meal...but DON'T GORGE yourself and undo all of your hardwork. You can keep portions in check and still have some fun. Don't binge eat all day because "I earned it"
Remember, it's not about busting ass so that you can eat your face off for 2 days haha that's what is called a yo-yo diet/strategy
I'd also like to invite you to join my Locker Room...a group for general fitness discussion where we can keep the party goinghttps://www.facebook.com/groups/100489336813847/
21. WELCOME TO DAY 21! A MOMENT OF TRUTH! Today I want you to take your pics and measurements and email them to me at [email protected]. Then, i encourage you to share your transformation so far with the group! Go to www.picmonkey.com and create a free photo collage and post in our PRIVATE group! (Optional) Sharing is a great way to gain support, confidence and motivation to keep going and finish the challenge strong!You were made for something GREAT don't let yourself be your own worst enemy! Get up with fire in your belly each and everyday, press play, eat clean and make today a day to live life to the fullest!What is one thing that has surprised you about yourself in the first 20 days?
***EMAIL ME YOUR PICTURES AND YOUR WEIGHT tomorrow Morning!***
22. Make a list of what you are grateful for and what it is that you truly want in life. Make those desires the focus of your existence and you will lead a life of gratitude and ambition! Please post below!!!!!
Take the time to reflect on your progress and where you want to go from here! Sometimes we let life and reality slip away! So let's refocus and center ourselves this week in addition to continuing our commitment to our health and fitness!!
***EMAIL ME YOUR PICTURES AND YOUR WEIGHT***
23. You ladies have rocked this challenge! I feel honored to have you on this journey with me!
Who on your journey have you inspired? How did that make you feel?
Addt Posts
SCIENCE LESSON ON FAT LOSS:
From my friend, nutritionist & NPC Bikini athlete, Erin “Many people reach a plateau after about 3 weeks because they have temporarily gained water weight while they are still losing body fat. The fat you are hoping to lose must be used for energy. To use it...your body must combine it with oxygen (oxidize it) to make carbon dioxide and water. These compounds are heavier than the fat they are made of because oxygen has been added to them.
The carbon dioxide will be exhaled quickly, but the water takes longer to leave the cells. This excess water creates a TEMPORARY weight gain, BUT that will eventually go away.
Not many people understand this process, so they give up on the healthy adjustments they’ve made to their lifestyle after 2-3 weeks because they think it’s not working. Stick with it”
What type of person will you be? The type to give up after a couple of weeks because you don’t see instant gratification? OR will you have faith, trust the process, BELIEVE in yourself, and have the strength, determination and willpower to see this through? Are you short sighted? Or can you see the big picture?
You ladies are here for a reason- we WILL see this through and push past that temporary “weight gain” period when your body is CHANGING! Let’s do this!
<<COACH CHALLENGE GROUP SUPPLEMENTAL POSTS!>>
Invitation
Leading by example...and being PROOF the products work are absolutely ESSENTIAL to your business! People aren't just buying a beachbody workout program...they are buying YOU! They trust you and have faith that you are leading them on the right path.
As a coach, it can be easy to get swept up in helping others and let our own goals slack (as I have done this summer!) But it's important to remember to "put your oxygen mask on first" then help others. We are not perfect, we are allowed to have slip ups and be human...but the difference between us and 98% of the population....we jump right back in!
NOW is the perfect time of year to RECOMMIT to your goals and set yourself up for success in the New Year!
I am looking for 15 Coaches for my 21 Day TEST group!!! Coaches who are ready to get back on board, who are ready and willing to....
#1 Lead by example! That means committing to a program and crushing your workouts
#2 Sticking to the meal plan!
#3 Submitting weekly pics, measurements and weight to me
Commit to all of the above (starting Monday!! Nov 18th) Dont worry we will take Thanksgiving off
***IF you would like to be considered for one of the 15 Spots, please complete this form https://katiheifner.wufoo.com/forms/bombshell-challenge-for-current-coaches/ *** BE TRUTHFUL! If you KNOW you are not going to commit to your goals, don't take the spot away from someone who is ready!
Banner Pic
Purpose and goals of a COACH Challenge Group
1.
DANNNGGG! I went POST CRAzY today! I guess it's because I am SOOO PUMPED ABOUT THIS GROUP!!! I promise I won't post like crazy EVERYDAY hahah
Ok so what are the key elements to success is in a Challenge group?? JUST REMEMBER A.C.E.!!
1. Accountability (Progress pics & stats)
2. Connecting (Forming relationships & Friendships with the others in the group)
3. Engagement (Posting and participating!)
I know you are all going to be sending me your GOODBYE pics! To Connect, I want you to make sure you FRIEND the other members of the group here on Facebook
AND lastly, please post below with A) Where you are from? B) What is your fav tv show? or movie?
I'm from Tampa and Im obsessed with Drop Dead Diva and True Blood!
2.
This group should give you ladies a TON of ideas and posts for your Facebook wall! I HIGHLY encourage you to share your journey!!! NOW is the time to make a name for yourself among your friends as a "Fitness Go-To" person! I promise you...in Jan you will have a lot of people coming your way because they're seen you lead by example!
I talked about it in this webinar. Listen here:www.anymeeting.com/375-166-530/EE58DC898248
BUT you are NOT just a fitness robot...Think of 4 other interests that you have and you can post about those to show that you are a dimensional person with multiple interests
My 5 categories are:
1. My family (my puppies!)
2. Fashion
3. Home Decor
4. Humor/Quotes
5. Fitness/Coaching
WHAT ARE YOUR 5?
COACH ASSIGNMENT!
So as I have said...since we are working on our FITNESS & Our BUSINESS...Im going to be infusing some training into the group. So tomorrow your goal is to:
1) Crush Your workouts
2) Follow the MEAL PLAN!! Don't start making up your own version of it!
3) Complete this challenge! Read it, sleep on it and I cant wait to see your ideas!!
Do Not post your link directly.
ALWAYS lead with a story and something relatable
Know when to post, 7-8am, 1230-130, 6-8, 11-12am
Quality pictures!!
No Negativity- Facebook is not your diary.
Have variety! Dont overshare the same things.
Realize that the people who are most likely to join you are people you have been talking to for awhile. (Youve been on their radar for awhile & youre continuing to foster the relationship. Then when you post your own results it will help them take the leap of faith.
Create a follow up list!!! EXAMPLES of follow up messages
WORDING! Create urgency!
This is intended to be used as a TEMPLATE
Edit, change, rewrite posts & select pictures that inspire YOU & your customer =)
CG POST
IDEA
How would YOU like to SHED 10-15lbs, all BEFORE Thanksgiving?!... or maybe you don't need to lose weight, but dang it, it sure would be nice to have a little tone in your tummy... then girl... I HAVE GOT THE CHALLENGE FOR YOU!!!
Bring on the 21 DAY BOMBSHELL CHALLENGE!
Forget the gimmicky AB shockers (you won't muscle spasm yourself to a 6-pack) and leave the sensa behind (because when you eat DELICIOUS HEALTHY FOOD, you don't have to sprinkle chemicals on it!)
This is all about LIFE CHANGE! We don't put bandaids on the problems that have gotten you to where you are today and pretend that they are no longer there... We go straight to the source of the problems and figure out how to overcome them!
You don't just leave with a better BODY, you graduate as a BOMBSHELL, someone who is beautiful from the INSIDE, OUT!
OR MESSAGE ME DIRECTLY FOR THE DEETS!
(Sorry coaches, this one is for customers ONLY)
CG POST IDEA
Down 15 lbs since Sept 30!! I am SOO excited to share my tips in my new 21 Day TEST group!
Nutrition plan is SIMPLE to follow! And you won't be starving!
Workouts are challenge BUT they are only 25 min/ 5 days a week!
Like, COMMENT below or MESSAGE me for details or to RSVP your spot!
Intro
The MAGIC of Beachbody and Team Bombshell is really coming together, getting to know one another and supporting each other's goals! Soooo to make this FUN please post a pic of your FAMILY or your Fur babies!
Here are mine! Baby Bear, Winston & Sydney!
Pre-
Season 1
Welcome to the 21 Day Bombshell TEST group!
In order to make this group a success, I NEED your help! Please read and then comment below if you are committed!
You'll need to send me a front photo, side photo, and back photo of yourself in a bikini (or sports bra & shorts) along with your starting weight & measurements. Email to [email protected] Trust me, I KNOW taking "Goodbye Pics" can be...rough...but trust me...you'll thank yourself when you can look back and see how far you've come!
I'll have you weigh yourself and send me new progress photos once a week right when you wake up (on an empty stomach, after you've gone to the bathroom etc). The photos are so important. We base your progress on how your body looks not how much you weigh! )
Make the commitment to check in every day –even if it's a quickie post to confirm that you have completed your workout- accountability is KEY in your success and the success of this support group!
You can contact me whenever you need throughout the week if you have any questions - text, call, skype. I encourage you to post in here OFTEN!!!
Some of my challengers post or contact me daily, and some only check in with me once a week. It really depends on how involved you want me to be, but I find that the stronger relationship a challenger makes with me and the group, the MORE dedicated and accountable they feel, and the better results they see.
Every week I'll change up the meal plan so that you don't get bored...BUT it is so important that you don't cheat or miss workouts, and if you do (I'm not being unrealistic, it happens to all of us!), then you need to tell us
POST BELOW if you are "ALL IN"!
PS2
Planning and preparation is so important! If you FAIL to PLAN...you PLAN to FAIL! You joined this group for a REASON! Don't leave your workouts and eating healthy to chance and circumstance!
1) Get all of the junk out of the house! Especially your trigger foods! I hate donuts...so I'm not tempted by them...but if there is ice cream in the house... I will DEVOUR it! 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 3 weeks. Or if that doesn't work...Have them get snacks you can't stand lol
2) 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 baby! REMEMBER...MOST of your results come from your DIET!
3) Imagine yourself in 21 days. What do you feel like? How do you look? Do you have regrets <<OR>> or are you a better version of yourself, with an accomplishment of going through a legitimate 21 days of eating, exercising, and experiencing COMMUNITY. KNOW when you are going to get your workout in and THINK about the sense of accomplishment you will feel in 21 days! WIll you make your future self PROUD?
4) Water! DRINK IT PEOPLE! **A good rule of thumb...Take your weight...divide by 2. That will give you the Ounces you need to drink daily (Example: 140 lbs/2 = 70 oz)
5) 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 are the 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 over the next 21 days... 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 this challenge!!! Make sure you save them on your computer or camera so that we can compare them to your NEW SHOTS on day 7, 14 & 21!!
EVERYDAY the decisions you make regarding exercise and food will have everything to do with how you feel come day 21. And these 3 weeks are going to pass whether you commit to yourself and the group or not. Why not dig deep and see what you’re made of!? Are you with me??
That's the magic of Team Beachbody. You and Me. If we want to be an instigator for change, let it begin with us!
<<Meal Plan>>
PS3
Let’s talk about PORTION SIZES!
Does this sound familiar? “I’m eating clean! Im eating the right foods every few hours and I don’t even indulge in “Happy Meals” (aka Cheat meals) BUT I’m not seeing any results!!!??? **ripping hair out**
That was ME until I realized that I was part of the “Over Eaters Anonymous”
Even though you are making healthy choices, you cannot eat an infinite amount of food. Even HEALTHY foods can be converted to the “F” word….yes FAT...If you overflow your “gas tank”
Get in tune with your body and learn to LISTEN! Are you hungry or THIRSTY?
Be mindful of your portion sizes. MEASURE everything out until you get a good idea for how much you should be eating and soon it will become 2nd nature!
Good Rule of thumb...use your hands to eyeball the measurements!
Protein Serving Size =Palm of your hand
Complex Carbs = 1 Cupped Hand
Veggies = 2 Cupped Hands
PS4
Let's talk about the #1 Reason MOST people don't achieve their goals (weight loss or otherwise) Can anyone guess what it is? Watch this video- don't worry it's only 4 min long! and post the assignment below!
http://youtu.be/HdFFdsTPmJk
PS5
You cannot change your destination overnight, but you can change your direction overnight. -Jim Rohn
You have the POWER to change your future! How amazing is that?! But let's be honest...how many times have you THOUGHT you were going to do something and then a week later...fell off the bandwagon? *Raises hand* Guilty! You have the best intentions..but then somewhere along the way...you lose motivation.
Let's CHANGE that! The easiest way to figure out where you will end up is by DECIDING where you want to go (set goals) and be held ACCOUNTABLE to them (don't break out in hives!)
I KNOW that we have already talked about SOME of your goals...That's how you got picked to join the group! BUT I want you to DIG DEEP and really think about what your goals MEAN to you! But don't overwhelm yourself by saying something like "Im going to lose 30 lbs this month!"
Today's assignment: set some REALISTIC attainable goals for yourself and SEND THEM TO ME by simply filling this out -->>http://katiheifner.wufoo.com/forms/challenge-group-week-1-identify-goals/
Sharing your goals and YOUR vision for your future will help me get to know you AND show me where your ship is headed so I can guide you along the way. I can't do the work for you...but as a TEAM we can be hear to support you and remind you of your goals.
REMEMBER that while this is only a 21 day Challenge...it is NOT a quick fix where you abandon everything you have learned and “go back to your old ways” It’s about creating a LIFELONG commit to your HEALTH!
Comment below with "I LOVE MY GOALS" once you have completed the Goals Questionnaire
PS6
Tomorrow is the BIG DAY! Plan for success!!
I know some of you might be afraid of failure- HUSH that voice inside your head! From this point forward, EMBRACE it and use it to fuel your fire!
"Only those who dare to fail greatly achieve greatly. If you have never failed you have never lived"
When you want to give up because you think you don't have what it takes, remember how many people are turned down, fired, let go, dismissed each day and decide that it won't define you! It will EMPOWER you to keep going and live your passion for life!
http://youtu.be/Y6hz_s2XIAU
Your assignment for tomorrow is to post your SWEATY POST workout PICTURE as your way of sharing your 1st day with the group!
PS 7
Eating healthy does NOT mean you have to eat bland yucky food OR get bored!
it's all about the seasonings! Here is what I use throughout the week!
1) Sriracha (Super spicy!) Add to add eggs, rice or meat
2) Franks Red Hot (add 1 tsp to egg whites)
3) Mrs Dash ***SALT FREE*** seasonings!!! AMAZING!
4)Mustard (add to chicken!)
5) Liquid Smoke (I cook my chicken and ground turkey with this)
6) CINNAMON!! MY FAV I add to my oatmeal and I like to sprinkle this on my sweet potato along with a packet of truvia!
7) Balsamic Vinaigrette (salads)
8) Liquid Aminos (I add this to my veggies while cooking. Just use a tsp or so)
9) Black Pepper...put this on everything
10) Himalayan Salt. Use sparingly
Day 1 GOOD MORNING! Happy DAY ONE! AHh I am so excited!! When I first started this huge life change it was a little scary. I was so afraid to fail because I'd been uncomfortable in my skin for so long. But what was a little more scarier was feeling uncomfortable forever. I can't even express how grateful I am to have found these challenge groups and have the opportunity to help others meet their goals! I love being a part of this, and I know you will too. SO..to maximize your results....1. Post and participate daily! Remember to post your sweaty workout pic today!2. Be in the moment in your life and your workout. It's therapy, I swear! Make the most of every workout. If that means you get up at 5 am...we are here with you!3 Embrace the power of positive thinking. Encourage others. Love your body and STOP comparing it to others. There is no one in the world like you.4. Smile. It makes you prettier. It attracts people toward you and makes them think their own positive thoughts!
Day 2 You DID it! You survived the first day! How are you ladies feeling? Sore? Tired? GOOD! That means its working...and that’s ALL the more reason to make sure you get your workout in today.
Get the blood flowing and it will alleviate some of the soreness. Remember, being sore is NOT a bad thing (unless it’s due to an injury) Being sore means your body is CHANGING...growing, shaping and getting STRONGER!
Your workout schedule is set up by the pros- they know how to work your body so that you aren’t over-training any of your muscle groups so make sure you FOLLOW THE SCHED!
Remember, this is your journey- your success story! You hold the pen, you determine how this story ends...so make it a good one!
Day 3 I prefer not to think of yummy fattening foods as "cheat meals" It sounds like you're doing something bad. Instead, I like to think of them as Happy meals!! You don't have to give up everything you love to be healthy/fit...it's all about MODERATION and Balance people! Live a little! But eat happy food within means.
I don't have a happy DAY...just a fun lil happy meal to keep my body guessing AND to keep me SANE haha
But MODERATION IS KEY!!! Find healthy alternatives to some of your favorite happy meals! I love 0% greek yogurt with a scoop or Vanilla protein powder, my shakeology!! for my chocolate fix and FRUIT is like nature’s candy!
SCHEDULE YOUR HAPPY MEALS! No more than 1 per week....and don't get caught in the TRAP of "Oh this will be my happy meal of the week!" and then a day later someone brings cupcakes into the office and you cheat again...and then Friday is date night so you cheat AGAIN. Because trust me...I've done that.
REMEMBER we are here to get RESULTS and ONE happy meal wont make you fat just like one HEALTHY meal wont make you FIT!! You need to eat clean 95% of the time to see the results I KNOW you want!
What are some of your favorite Happy meals? I'd love for you ladies to post when you have your "Happy Meal" and also...all of the times you RESISTED temptation!
Day 4 I know that things come up, life happens and we can tend to get derailed on the weekends...It's a great time to relax but its also a time when most people throw in the towel and let their guard down with their diet! The weekends can quickly sabotage your weekly efforts so make sure you are tracking your food. Schedule in your 1 Happy meal for the week and have a game plan in place. Check out the restaurant menus that you are going to or pre-eat before you go to a party. That way you are never caught in a moment where you have to eat garbage!
Please post if you need any suggestions for how to get through the weekend! That's what we are here for!
Day 5! Can you believe the week is almost over?!
http://keepingitcleanorg.blogspot.com/2011/04/breaking-down-eating-clean-lifestyle.html. Check out this great blog on the basics of clean eating!
Rate yourself on a scale of 1-5 with how well you have been sticking it your meal plan this week
Day 6 YOU DID IT!!! Whether or not you have been PERFECT... or have had a couple slip ups... YOU ARE STILL HERE... READING THIS... Which means that you are STILL in the GAME and wanting to change your LIFE for the BETTER!!! That alone is a HUGE accomplishment!!! So, first, I want you to give yourself a pat on the back and take a second to be PROUD of yourself... (even if you weren't as perfect as you may have hoped you'd be)
We are about to start week 2! This is when reality sets in and you are tired. Ditch the excuses & remember that you are accountable to each and every person in this group and to yourself! Set yourself up for success by having a plan, remembering your goals & why the mean so much to you!
Do you have it written in your planner when you are working out, do you have your meals ready? Make sure your mind is in the right place and you are prepared for the week!
THE BEAUTIFUL thing about this journey... is that you are on it to GET BETTER!!! You are setting a NEW STANDARD for your entire LIFE, not just your body and the way that you "look". You will end these 3 weeks a better person... a better friend... a better role model... AND YOU WON'T STOP THERE!!! Think of ALL of the people you stand to INSPIRE!!!
I want to ask that you HAVE FAITH: In the diet, in the workouts, in ME... and most of all... IN YOURSELF!!! Only YOU can decide every day to follow the plan! Believe in what is possible when you DECIDE and COMMIT! The possibilities truly are ENDLESS for you!!!
Day 7: *** PLAN to SUCCEED! Plan out my meals, workouts and work week! Sit down, set goals... and come up with a plan of attack! You ladies have been kicking butt so be PROUD, but don't get LAZY in ALL areas of your life and sabotage all the HARD WORK you put in these past 6 days! REST your BODY... but work on your MIND-SET and PLAN to SUCCEED in week TWO (THE toughest week for people to make it through statistically)... BUT NOT YOU... NOT THIS TIME!!! We are going strong and I will NOT let you forget WHY you are here... This is what I need you to do:
#1 - RE-VISIT your WHY and remember WHY you are committed to this!
#2 - PLAN your meals for the week! (go shopping for healthy WHOLE foods & get RID of any temptations!
#3 - Post ONE thing you will do BETTER in week
TWO than what you did in week ONE.
and LASTLY, PAT YOURSELF ON THE BACK!!! YOU JUST COMPLETED WEEK ONE!!! WHOOO HOOOO!!!
REMINDER! Tomorrow is picture day!
Progress pics Day 7
Time for the dreaded accountability pictures! I just want to remind you that these are for accountability, to gauge your progress and to make you BETTER! Taking a weekly snapshot will keep you on track & the only person you should be competing against...is YOURSELF! Everyone is on their own journey.
I don’t want anyone to feel bad about their pics- this is to help you and if you have been slacking this week...it’s a nice reminder of WHY you started this group in the first place =)
Please send these to me tomorrow- I recommend taking them in the morning before you have eaten anything.
You can load a Timer App for your phone if you don’t have anyone to take them. Try to snap a pic in the same outfit as your initial pics
GREAT JOB crushing week 1 everyone! Let’s keep the posts and energy flowing!
8 Stay strong this week and remember your goals! This journey might not be easy...in fact...it can be a bit difficult...challenging...and it will test you. BUT I want you to keep your goals in front of you and USE this group...form friendships with your fellow challengers and encourage one another through those tough times!
***EMAIL ME YOUR PICTURES AND YOUR WEIGHT***
Day 9 I know everyone is sore and tired this week but view WEEK 2 AS A TEST! Are you IN THIS til the end? Will you be the NEXT AMAZING transformation? I believe you CAN BE! I believe 2013 is YOUR YEAR!! How AMAZING would it be we end this challenge with everyone MORE committed than ever?!. How COOL would it be to have the women in this group for constant support and encouragement...not only in your health and fitness journey but in LIFE in general!!! P90X got me in the best shape of my life...It transformed my body, but it has been this amazing beachbody "family" that has changed me on the inside and made me so much of what I succeed at possible!!
So PRESS PLAY today, CONFIRM BELOW that you have finished day 9 and then message one of your teammates to make sure THEY DID TOO! No challengers are left behind!!!
10. Ever feel like sometimes we are surrounded by negativity everywhere we go?! Negativity from others OR from ourselves can be POISON! It can talk you out of your dreams, it can make you want to give up….
You are in this challenge because you want to get healthy and fit...and that is not just limited to what you look or feel like...it’s ALSO about having a healthy, positive mind!
So today let's take a second to focus on the positive! Let's pay some attention to the things that we love about ourselves and why we are PROUD of ourselves!!
***Post below with your favorite feature about yourself and why? And what have you done lately that you are super proud of?***
I LOVE my arms/shoulders. I think they are the perfect mix between STRONG and sexy AND it makes me want to wear dresses & tanks to show them off. I am super proud of sticking with my meal plan! That’s not always easy for me so...BOOM! I did it!
11. SHAKE THAT! Boom boom pow! Post a pic of your Shakeology today along with the recipe you used to make it!
I love sharing recipes and ideas to keep things interesting!
12. Today we are going to hold ourselves accountable to what we are eating.
Today’s assignment is to snap as many pictures of your food that you can.
Everyone should be aiming to eat every 2 1/2 to 3 hours. Let’s see how many food pics we can have up on our wall! Ready, SET, GO and have fun!!!
Can u make ur food look fancy?!
13. So yesterday we posted all of our food and I am sure that we did learn some things about what we are eating! So today is all about water! How many ounces of water can you drink in a day! What is YOUR daily recommended intake of water! Here is your assignment! I want you to take your body weight and divide that in half. That is how many ounces you should aim for each day. Figure that out and drink away! Post a picture of your water bottle and every time you finish a glass let me know! Now I will be posting right along with you! Here we go!!! Workout water and clean eating! It's gonna be a good day!!!!
Progress Pics Day 14
14. A new day, a new opportunity to get out there and reach new heights. We may not ALWAYS "feel" like getting up and getting after it, and that's ok. Just know that some days you're gonna have to push yourself a little bit HARDER and do a little or a lot more to talk yourself into doing what you KNOW needs to be done.
1-2 Slip ups DONT ruin your results...One bad meal won't make you a failure...push through the challenging times and you will come out on top!
REMINDER: **I KNOW some of you are prob spazzing out about the pictures. TRUST ME, I know the feeling because guess what...I take my pics EVERY WEEK TOO! You're thinking...I didn't do enough, I didnt stay on track enough, I /don't/won't see any results..etc...etc...
Tell that voice in your head to SHUT UP! haha The POINT of the pictures is, yes to track progress...but more importantly...it's to help you stay focused, remember your goals and recalibrate your brain to keep pushing forward because EVERY little choice you make will add to BIG changes over time <3
15. We all want to know, how long will it take until I see results ?!?!-When you begin to follow the Eat Clean lifestyle, you will find almost immediately you have more energy and your skin and hair become lustrous and healthy looking. Oooo la la! right? hehe This is the first sign that you are making a positive change in your health.Every person is different and will experience a different rate of weight loss due to a number of different factors such as starting weight, genetics, the implementation OF EXERCISE AND HOW MUCH YOU DEDICATE YOURSELF TO EATING CLEAN!!!!Healthy weight loss occurs at a rate of 2 to 3 lbs per week. Some weeks you will lose more, and some weeks you will lose less and some weeks you might not see any movement at all. But don't let this discourage you! Have faith in the temporary stall and focus on the other positive changes that are taking place within your body!!!Losing weight at a healthy rate has numerous positive benefits. It helps your skin adjust, which minimizes any excess skin you might have after you finish losing. Your heart, lungs and muscles also need a chance to catch up!-Have an AMAZING day and remember that your weight loss is 80% nutrition! So if you are feeling frustrated what do you feel is holding you back from propelling forward in your weight loss? ***EMAIL ME YOUR PICTURES AND YOUR WEIGHT***
16. You did it!!!! whether or not you have been PERFECT... or have had a couple slip ups... YOU ARE STILL HERE... READING THIS... Which means that you are STILL in the GAME and wanting to change your LIFE for the BETTER!!! That alone is a HUGE accomplishment!!! So, first, I want you to give yourself a pat on the back and take a second to be PROUD of yourself... (even if you weren't as perfect as you may have hoped you'd be)
THE BEAUTIFUL thing about this journey... is that you are on it to GET BETTER!!! You are setting a NEW STANDARD for your entire LIFE, not just your body and the way that you "look". You will end the challenge a better person... a better friend... a better role model... AND YOU WON'T STOP THERE!!! Think of ALL of the people you stand to INSPIRE!!! so let’s push play, lets work hard and lets make it a good day!!!
17. How many times should I aim to have a Happy meal (cheat meal)?
ANSWER- once a week! So when you do your weekly planning sit down and schedule out your Happy meal! Write it in your planner and that will make you more likely to stick to your clean plan the rest of the week! But here is the catch! If you slip up when it's not your cheat meal or snack then you don't get to take that 2nd cheat day! It's one or the other so choose wisely! Too many cheats can lead you to weight loss plateau and frustration! Right now you are 17 days into this challenge and you are still finding your way and struggling to break those bad habits so you might not be able to make it the entire week, but it's ok! Just keep working at it and start to fight those urges to splurge! If you want something sweet, drink a large glass of water, wait 20 minutes! Go outside and get busy, play with the dogs, go for a walk! The urge will usually pass! A lot of times your hunger is caused by thirst. Maybe you didn't drink enough water today. Lastly, green tea does help to stave off hunger!! I keep it on hand at all times!!!
18.Each one of us are driven by different things, so today I want to know, "How important is the number on the scale to you?"- post below!
I have learned to only weigh myself once a week at the same time and first thing in the am. Your body weight fluctuates so much from day to day based on water, sodium and just life so I really encourage you not to step on each day! I also encourage you to not let that drive how you feel. Let your body and your clothes tell the story!
I have 2 quotes that made me think of my own impatience in my weight loss journey! I really struggled with not seeing immediate changes. I remember how painful it was each day to look in the mirror and sometimes not see anything different. But I had this faith that I was going to be different and the scale wasn't going to wreck me! I learned to only get on once a week! I literally had to talk myself out of stepping on it, but it was worth it because I learned how to control my eating and exercise harder to step on the scale to see results. If it didn't change, then I would not give up but do my research and change either my diet or the intensity of my workouts!!! :) You ladies are all doing great!!! :)
19. Only a COUPLE of days away from our FINAL pictures! Can I just say that I am super proud of all of you! Even if you haven't been able to get your workout in each day you are still sticking to your clean eating and making good choices! That makes me so proud! I LOVE that you are each reaching out and sharing in the support group, it makes this thing work!!!*** YOU are CHANGING!!! Whether or not you see if on the scale or measuring tape yet...you have been eating clean and pressing play you are already BETTER, STRONGER, FASTER, and most importantly, HEALTHIER than you were a couple of weeks ago!!! POST BELOW at least ONE THING that you can DO NOW that you couldn't do on DAY 1!!!
20. I saved this post for the EVENING when people get the most cravings lol Physical Hunger vs Emotional Hunger?
Ever notice that there are times when you are more likely to emotionally eat. Maybe you are bored? have more down time? quick access to snacks?
Be very mindful of when you eat and LISTEN to your body! Make sure you are drinking that H2O! Have you guys noticed that with the meal plan...you might still THINK you are hungry after you've eaten your food...but within 15 min that goes away because your brain catches up with your tummy...
Recognize the signs of emotional vs true hunger!
What are your #1 triggers or times you tend to emotionally eat?
HOLY COW! Our 21 days pics are tomorrow and honestly it FLEW BY!!!
I think I'm most proud of you ladies for staying strong and sticking it out- the days will pass whether you are working toward your goals or not...Might as well do things NOW that will create a better future for you!
When you focus on PROGRESS instead of perfection...you will see...PROGRESS! This group was about setting a HEALTHY foundation for success...to help you establish healthy habits that become ingrained in your day...you dont have to think twice about whether or not to workout...you just do it.
I can't wait to see your pictures TOMORROW.
After the challenge is over, I want you ladies to enjoy a Happy meal...but DON'T GORGE yourself and undo all of your hardwork. You can keep portions in check and still have some fun. Don't binge eat all day because "I earned it"
Remember, it's not about busting ass so that you can eat your face off for 2 days haha that's what is called a yo-yo diet/strategy
I'd also like to invite you to join my Locker Room...a group for general fitness discussion where we can keep the party goinghttps://www.facebook.com/groups/100489336813847/
21. WELCOME TO DAY 21! A MOMENT OF TRUTH! Today I want you to take your pics and measurements and email them to me at [email protected]. Then, i encourage you to share your transformation so far with the group! Go to www.picmonkey.com and create a free photo collage and post in our PRIVATE group! (Optional) Sharing is a great way to gain support, confidence and motivation to keep going and finish the challenge strong!You were made for something GREAT don't let yourself be your own worst enemy! Get up with fire in your belly each and everyday, press play, eat clean and make today a day to live life to the fullest!What is one thing that has surprised you about yourself in the first 20 days?
***EMAIL ME YOUR PICTURES AND YOUR WEIGHT tomorrow Morning!***
22. Make a list of what you are grateful for and what it is that you truly want in life. Make those desires the focus of your existence and you will lead a life of gratitude and ambition! Please post below!!!!!
Take the time to reflect on your progress and where you want to go from here! Sometimes we let life and reality slip away! So let's refocus and center ourselves this week in addition to continuing our commitment to our health and fitness!!
***EMAIL ME YOUR PICTURES AND YOUR WEIGHT***
23. You ladies have rocked this challenge! I feel honored to have you on this journey with me!
Who on your journey have you inspired? How did that make you feel?
Addt Posts
SCIENCE LESSON ON FAT LOSS:
From my friend, nutritionist & NPC Bikini athlete, Erin “Many people reach a plateau after about 3 weeks because they have temporarily gained water weight while they are still losing body fat. The fat you are hoping to lose must be used for energy. To use it...your body must combine it with oxygen (oxidize it) to make carbon dioxide and water. These compounds are heavier than the fat they are made of because oxygen has been added to them.
The carbon dioxide will be exhaled quickly, but the water takes longer to leave the cells. This excess water creates a TEMPORARY weight gain, BUT that will eventually go away.
Not many people understand this process, so they give up on the healthy adjustments they’ve made to their lifestyle after 2-3 weeks because they think it’s not working. Stick with it”
What type of person will you be? The type to give up after a couple of weeks because you don’t see instant gratification? OR will you have faith, trust the process, BELIEVE in yourself, and have the strength, determination and willpower to see this through? Are you short sighted? Or can you see the big picture?
You ladies are here for a reason- we WILL see this through and push past that temporary “weight gain” period when your body is CHANGING! Let’s do this!
<<COACH CHALLENGE GROUP SUPPLEMENTAL POSTS!>>
Invitation
Leading by example...and being PROOF the products work are absolutely ESSENTIAL to your business! People aren't just buying a beachbody workout program...they are buying YOU! They trust you and have faith that you are leading them on the right path.
As a coach, it can be easy to get swept up in helping others and let our own goals slack (as I have done this summer!) But it's important to remember to "put your oxygen mask on first" then help others. We are not perfect, we are allowed to have slip ups and be human...but the difference between us and 98% of the population....we jump right back in!
NOW is the perfect time of year to RECOMMIT to your goals and set yourself up for success in the New Year!
I am looking for 15 Coaches for my 21 Day TEST group!!! Coaches who are ready to get back on board, who are ready and willing to....
#1 Lead by example! That means committing to a program and crushing your workouts
#2 Sticking to the meal plan!
#3 Submitting weekly pics, measurements and weight to me
Commit to all of the above (starting Monday!! Nov 18th) Dont worry we will take Thanksgiving off
***IF you would like to be considered for one of the 15 Spots, please complete this form https://katiheifner.wufoo.com/forms/bombshell-challenge-for-current-coaches/ *** BE TRUTHFUL! If you KNOW you are not going to commit to your goals, don't take the spot away from someone who is ready!
Banner Pic
Purpose and goals of a COACH Challenge Group
1.
DANNNGGG! I went POST CRAzY today! I guess it's because I am SOOO PUMPED ABOUT THIS GROUP!!! I promise I won't post like crazy EVERYDAY hahah
Ok so what are the key elements to success is in a Challenge group?? JUST REMEMBER A.C.E.!!
1. Accountability (Progress pics & stats)
2. Connecting (Forming relationships & Friendships with the others in the group)
3. Engagement (Posting and participating!)
I know you are all going to be sending me your GOODBYE pics! To Connect, I want you to make sure you FRIEND the other members of the group here on Facebook
AND lastly, please post below with A) Where you are from? B) What is your fav tv show? or movie?
I'm from Tampa and Im obsessed with Drop Dead Diva and True Blood!
2.
This group should give you ladies a TON of ideas and posts for your Facebook wall! I HIGHLY encourage you to share your journey!!! NOW is the time to make a name for yourself among your friends as a "Fitness Go-To" person! I promise you...in Jan you will have a lot of people coming your way because they're seen you lead by example!
I talked about it in this webinar. Listen here:www.anymeeting.com/375-166-530/EE58DC898248
BUT you are NOT just a fitness robot...Think of 4 other interests that you have and you can post about those to show that you are a dimensional person with multiple interests
My 5 categories are:
1. My family (my puppies!)
2. Fashion
3. Home Decor
4. Humor/Quotes
5. Fitness/Coaching
WHAT ARE YOUR 5?
COACH ASSIGNMENT!
So as I have said...since we are working on our FITNESS & Our BUSINESS...Im going to be infusing some training into the group. So tomorrow your goal is to:
1) Crush Your workouts
2) Follow the MEAL PLAN!! Don't start making up your own version of it!
3) Complete this challenge! Read it, sleep on it and I cant wait to see your ideas!!
Do Not post your link directly.
ALWAYS lead with a story and something relatable
Know when to post, 7-8am, 1230-130, 6-8, 11-12am
Quality pictures!!
No Negativity- Facebook is not your diary.
Have variety! Dont overshare the same things.
Realize that the people who are most likely to join you are people you have been talking to for awhile. (Youve been on their radar for awhile & youre continuing to foster the relationship. Then when you post your own results it will help them take the leap of faith.
Create a follow up list!!! EXAMPLES of follow up messages
WORDING! Create urgency!