30 Day Ab & Booty Challenge
Two days prior post
***Monday is Day 1***
I am so excited to take this journey with all of you. A lot of you might be asking “ WHY” I decided to do this 30 day Challenge. Well it’s simple. I started to realize that I could set goals but if I didn’t have a reason to reach that goal I slacked in every way shape or form. For instance over the last year I would work out periodically but not on any schedule, just when I felt like it. Here I am coaching people and I couldn’t even keep to my workouts. This made me realize that YOU need a push...a reason to keep going. With that said this group is for YOU but not only for you. All of YOU are helping ME stay accountable too! I realized that by helping all of you and having to show you I am here every day, doing this with you, keeps all of us motivated and on track!!
Every day I will have a post about what moves you are to do for that day (3 moves per day). It will have either a video or a picture to make it easier for you to understand. There will also be instructions on what to share under the comment so that I know you are all following through! I am here for you along your journey. If you have any questions feel free to message me and I will do my best to get back to you in a timely matter. Good Luck!
One day before:
***Tomorrows the BIG DAY***
If you are in this group you are in the challenge. I want all of us to have FUN while doing this. It’s time to step outside of our comfort zones and live a little. Fitness doesn’t have to be boring!
Task for today: Take before photos in a swimsuit (for you only, unless you want to share later, but one of the most important tasks ever!) front, back and side photo, take measurements specifically around your butt and abs (at belly button) but you may want to measure around your thighs as well, and take note of your weight.
I am having you measure your weight just for you but I want you to understand that this is not an indicator of success. Some people actually gain weight but lose inches so please do not use this as a measurement of success. This is where your actual measurements are of more importance.
This is more about how your FEEL than anything else!
***Day 1***
Today’s Task: 10 basic crunches, 10 basic sit ups and 25 squats!
Watch the three videos on proper form for today’s challenge. Here is where the fun begins, take a picture of yourself doing one of these three moves and post it below. Comment "Done" AFTER you made it through all three moves.
Could you guys share with me if you already have instagram? I want to use this in some of the challenges, so if you do not have it I would like for you to upload the app to your phones, thanks!
Basic Crunch: http://youtu.be/u0nVypf_XIQ
Basic Sit Up: http://youtu.be/UUfi2GVswu8
Basic Squat: http://youtu.be/6wIyXW0m3BA
***Day 2***Your Task Is Here
Today's task is to do: 30 second plank, 30 mason twist (15 each side), 30 Sumo squats
>remember to tighten your but everytime you come up from your squat and to tighten you abs everytime you go down in your squat, FOCUS ON THE MUSCLE YOU ARE WORKING< When you are done post "done" and share a little on WHY you decided to take this challenge?
http://youtu.be/6a-1_Pl0Vlw Mason Twist
http://youtu.be/PIuvodmvFZk Plank
http://youtu.be/mnawVnyfNno Sumo Squat
I have had a lot of people asking questions on calorie intake. I should really write a blog post on this. Everyones needs are different so this is one of those questions that can become quite difficult to answer without all the details. Use the calculator in this link to help you figure out your needs and also.... I know here comes another download but I would like for you to play around with Myfitnesspal:)
http://caloriecount.about.com/tools/calories-goal
***Day 3***WACKY WEDNESDAY (Find the goofiest hat in the house to wear during your moves, take a picture with Instagram and hashtag bodyfitblueprint-#bodyfitblueprint)
Today's task: 30 Second wall squat, 15 side crunches on each side, 25 scissor crunches!
http://youtu.be/lcLDdSRMIug Scissor Crunch
http://youtu.be/mx8l6t_bLRE Side Crunch
http://youtu.be/cQvGoTdueUg Wall Squat
Nutrition: Did you all figure out your calorie needs yesterday? Post what your calorie intake should be to reach your goal according to your calculations from yesterday. Do you know how many meals you are supposed to eat a day? The answer is 5!! This is so important for you to succeed in these 30 days and for your future in fitness. Here's the deal, if your someone who eats 1-2 times a day, which I find is very common when people are constantly trying to manage their weight, your body goes through a lot of stress. Think of your body as being one giant brain. Now say you feed your body at 7 A.M. and then you don't feed it again until 6 P.M. That's 11 hours in between meals. So your body "THINKS", "uh oh I'm not going to get fed for 11 hours." So instead of burning off what you ate it stores it for fuel later. I want you to eat to FUEL YOUR BODY! Just like you put fuel into your car you are going to put fuel into your body. I don't care if you are not hungry, EAT! I may sound harsh when saying this but it is the MOST important part of your routine.
Breakfast Ideas: Steel Cut Oatmeal, Almond Milk, Fresh Blueberries, slivered almonds. (NO SUGAR, you will not need it for taste trust me on this) If you need sweet you can use honey. Be cautious of serving sizes at all times.
Whole wheat english muffin broiled with a small amount of mozzarella cheese on the slices, microwave 2 soy sausage patties and voila, you have a sausage english muffin!
Egg white scramble, Egg whites 6 (eggs-102 calories total), non fat cheese, and any veggies or mushrooms you'd like to add!
***Day 4***
Today I want to talk about Excuses. Everyday I talk to people and we allow these negative thoughts come into our mind and cause a detour from our goals. You know when you are driving down the road, you've got somewhere to be in a hurry, then all of a sudden there is a ton of traffic. You start to get even more frustrated because YOU are in a HURRY and people won't get OUT OF THE WAY! Then you get to what is slowing everybody down and its a freaking DETOUR that is now taking you all over Gods green earth. It seems like your never going to get where you want to be. Well our brains do this ALL THE TIME. I call them EXCUSES!! An excuse is your Detour to your successful path in anything we do not just fitness.
Do your task and post below some EXCUSES you have used, in that past or even recently, that has detoured you from reaching your goals?
Mine was in regards to what I was eating. I finished my competition and told myself I could eat whatever I wanted for a week and then I would go back to fueling my body right. Did I? NO!!! Now I have to work hard to get my abs back again. Detour gone, time to focus!
I see that the views on the video's are down so either we are already losing some of you or you are not needing the videos. Time for a head count. Comment "I'm here" as well in the thread:)
Today's Task: 20 Crunchy Frogs, 15 Leg lifts, 40 Bridges
http://youtu.be/UK4DKvC23-Q Leg Lifts
http://youtu.be/1VM2SA5vX7Y Bridges
http://youtu.be/udwNnweqD08 Crunchy Frogs
***Day 5***
Nutrition Tip: When your burning fat percentages of proteins, carbs, and fats are just as important as calories. One thing you can do in My fitness Pal is look at a pie graph that shows you your percentages. I used to actually calculate in my food before I chose what I was going to eat to see if would give me the right percentages. The idea is to try and have your protein higher than your carbs. The protein feeds the muscles and depletes the fats around your muscles reviling a nice physique. Do I mean all protein like Atkins "NO" you need to have a healthy balance of all. Try to hit 40% protein, 30% carbs, and 30% fats. If you are Vegan or Vegetarian you can hit these percentages too:) My sisters are both vegetarian and we were able to figure it out. Its a bit harder but still doable.
Post below what your percentages where from yesterday if you used your app? You can find it by clicking on daily and then next to Nutrition details you will see 3 boxes click on the one that looks like a pie:)
Todays Task: Oblique crunches (Turtle crunches) 15 each side, knees to forehead 20, side squats 20 (count the two each side as 1)
Turtle crunches: http://youtu.be/dnwr-drj5eQ
knees to forehead: http://youtu.be/FaiX2o4_htw
Side sumo squats: http://youtu.be/PsxDzb7vAno
***Day 6***
HAPPY SATURDAY my FRIENDS! Today is a repeat of day one, well sort of. Your legs will be burning today. The thing to remember, especially for the squats is to rest as needed. If you can only do 10 at a time then do it. Just make sure you get them all in:)
Today's task: 25 sit-ups, 30 crunches, 50 squats
http://youtu.be/g4OYFLWE1og
http://youtu.be/t4B3RzXeL7E
http://youtu.be/S738B6hmtpM
Nutrition tip: Stick to whole foods whenever possible. Eat clean.
Throughout the week I'd like to give you advice on healthy food choices while eating out. Where is you favorite place to eat? Mine is Chipotle, however I definitely had to switch what I ate there. I used to order there bowl with rice, black beans, chicken, salsa, guac, cheese and lettuce. YES, Chipotle is healthier eating but when I finally counted the calories up it was 800+ in that one meal. Now I order it like this: black beans, chicken, salsa, and lettuce. Now it only falls in the 300 range, I'm still full, and its a great source of protien. Now that they have brown rice I sometimes add that if my calories are higher.
***Day 7***
Sunday Funday! You all are experiencing results so far and that means you are 100% committed and doing everything we discuss! I so very proud of all of you for making these daily changes:). Today is the day to prep your food for the week.. If you consistently plan your week of meals every Sunday, do your shopping and BE PREPARED, it's less likely that you will slip up.
Today's task: 1 minute plank, 20 Mason Twists (feet off ground), 40 Sumo squats
http://youtu.be/7ARSpdWeoPE Mason twists feet off ground, sorry not my video but it will work!
http://youtu.be/PIuvodmvFZk Plank
http://youtu.be/mnawVnyfNno Sumo Squat
I want you to pick a day this week to plan a cheat meal. That's 1 cheat meal, not a cheat day, lol. Post below that you've done your moves and what day your cheat meal will be on.
Here's some great snack ideas: 2 hard boiled eggs, Fage Greek Yogurt, celery dipped in Peanut butter!
***Day 8***
I want to tell you how privilege I am to meet and get to work with such an amazing group! It makes me a proud coach to watch all of you grow as individuals. Results yet or not, you guys have pushed hard, followed instructions and have the belief in me to get you where you need to go. So for that I want to say Thank YOU. Some of you have opened up your hearts to me and shared some amazing life stories and struggles with me, I'd love nothing more than the opportunity to continue our journey's and help you reach your ultimate goals and DREAMS!
On a side note for Wednesday you will need lots of water so please be prepared for Wacky Wednesday:)
Today's Task: 20 side crunches(Each side), 40 scissors (20 each side), and a 1 min wall squat
http://youtu.be/lcLDdSRMIug Scissor Crunch
http://youtu.be/mx8l6t_bLRE Side Crunch
http://youtu.be/cQvGoTdueUg Wall Squat
***Day 9***
Guess what today is? REST DAY! YES your body needs to REST and Recovery. It is ok to just Chill sometimes. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. So Take today to focus on your family and friends. REMEMBER tomorrow is Wacky Wednesday and you will need 2 gallons of water. YES, two gallons. Be prepared to have fun and be GOOFY!
***Day 10***
WACKY WEDNESDAY
Get ready because today you will be doing squats ALL day! Today is FLUSH your system day. Did you know that every day your supposed to drink half of your body weight in ounces of water? This is a challenge for a lot of people. Today's WACKY WEDNESDAY challenge is to drink 2 gallons of water. Here's the Wacky part every time you have to go pee you have to do 10 squats when your done. Record below how many squats you did today! Lets have fun with this, go to the web half way through the day on your phones and pull up a photo of your number your at so far decorate it and Instagram it #bodybygina:).
Nutrition note: at my Beachbody Summit event last year, Shaun T, the creater of Insanity was talking to us about eating healthy and this was a tip he gave all of us to share with all of you. He said to take out a piece of paper and fold it in half, on one side write down everything you normally eat during the day that's healthy on the other side what's unhealthy. Now look over the unhealthy side and pick one thing you can't live without. Allow yourself that one thing and cut out all the rest. His words, "I'll be damned if I'm gonna let someone take away my Peanut M&m's". Now remember he's not eating these ALL day. It just a treat he allows himself and it keeps him from failing because he didn't give up EVERYTHING just to be fit and healthy:)
Today's Task: Since you will be doing squats all day your task today is small. 10 sit ups, 10 crunches, 10 squats (and 10 every time you have to pee today, hehe). Yes I am crazy, lol!
***Day 11***
I hope you guys all enjoyed Wacky Wednesday. I do expect all that participated to be super sore today:). Work through it, NO GIVING UP! It's crunch time you are almost half way through this.
(Coaches share YOUR story and photo)
Throwback Thursday! Here is a picture of me on a cruise I took to Mexico. It was this trip that I looked at the photos after and finally decided that it was time. Of course the picture was of me in a swimsuit but I can't find it. I may have tossed it because I was so grossed out at the picture. I thought I looked good back then. I thought I was in shape and I was wrong! When I got back into town I started working with personal trainers, doing boot camps and circuit trainings. I was spending close to $300 dollars a month and getting NO results. Nothing was working until I committed to a full 90 days of P90X. What was your deciding factor that It was time to make this change? Post below
Todays Task: 30 Crunchy Frogs, 25 Leg Lifts, 2 min Bridge hold (the video is a pulsing bridge however do not pulse, hold the bridge for 2 minutes)
Use Day 4 Videos
***Day 12***
I want to talk to you today about something that gets brought up in every one of my challenges and I truly believe it is the main reason people fail at this. None of this is meant to offend but this will be the COACH coming out of me. We always look for the quick fix when it comes to our weight. If the weight isn't coming off we panic. The truth of the matter is the scale isn't a measurement of success. There is a reason I have everyone take photos, measurements and weight. Because any "ONE" of these is a measurement of success. I have people come to me all the time who have lost several inches and not a single pound. ITS OK! I shared a few stories with someone just yesterday an I felt it was important to share them with you today. We tend to have
weight stuck in our brains like we have to weigh a certain amount. Let me share my
sister Alyce Anderson-Huggs story with you. She just completed 60 days of insanity,
changed her diet, and only lost, I believe 2-3 pounds, however she lost 9 inches! I've
had some people do 90 days of P90X and not lose any weight until the last month and
some who have gained weight but look better than they ever have before. Here is a
picture to show you what I am referring to:).
So PLEASE look at even a 1/2 inch as a measurement of success. You also have to
remember that this challenge is only 30 days and only Abs and Booty's. Here is my take
on this. I want every single one of you to get results no matter which challenge your in.
How would you trust me as a coach if I couldn't help you get results in these first 30
days! This is truly only the beginning and if you got results in the first 30 days but want
even more results just let me know and we will work on getting YOU what you need.
OK?
Todays Task: 10 10 second cobras, Spell Crunch twice forward and backward, 4o
lunges 20 each leg.
http://youtu.be/2Rr8qp-WSF4 Cobra's
http://youtu.be/CGGjCv6zfp4 Spelling crunch
http://youtu.be/Ym7O7aeyYxY Lunges
***Day 13***
Super 7 Saturday
Here we go set your clocks, every hour on the hour you will do 7 crunches, 7 squats, and 7 sit ups! For 8 hours! Did I mention I'm a bit unusual:) Good Luck.
Excuse check: Right now your saying- OK I'm tired, I don't have enough time, no one believes I can, I'm sore. Trust me I've been there that's why I know what's on your mind. ERASE the excuses! Who cares what anyone else thinks! Tired, well WAKE UP! And WHAT, not enough time? We all have the same 24 hours in a day its what you choose to do with those 24 hours that matters!
***DAY 14***
SUNDAY FUNDAY
It's time to change things up today. Get ready for a booty move like no other. I found a great desert for you guys who have a sweet tooth. It's not a huge desert but it will satisfy a craving for sure. It's called Chobani Greek Yogurt Bite. Check out the nutritional information: http://chobani.com/products/bite-raspberry-with-chocolate-chips/
Todays Task: 30 Second V Hold, 2 minute punching plank, 50 Bulgarian Squats (25 each side)
http://youtu.be/7weZdzYu038 V Hold
http://youtu.be/zT4WEzbc95I Punching plank
http://youtu.be/dAmaG7GL7yI Bulgarian Squat
***Day 15***
WOW! You are half way done. Can you believe it? You have come so far. When I started this journey several years ago it was a battle within myself to show up everyday. After the first workout I was so sore I couldn't even stand up or sit down without hurting all over. After a few weeks it just started getting easier and easier. My body was getting used to the work I was putting in. Then I started realizing that I had to push myself even harder if I wanted to see more change. At this point its really easy to start getting lazy and NOT showing up and NOT pushing yourself. In my other challenge groups anywhere between day 15 and 30, just as everyone starts seeing real results, for some they stop working out for whatever reason. So I want you to take a look at yourselves and ask, am I talking myself out of this? If you are you need to make a motivation adjustment within yourself and instead I want you to say, "I'm halfway done, time to push myself mush harder to the finish line!"
Today's Task: 40 Alternating Plank Knee to Elbow (20 each side), 30 V-Up Roll Ups, 40 Step Back Lunges (20 each leg)
http://youtu.be/UerdiwEPuDA Step Back Lunges
http://youtu.be/5mVmtRwbjLg Plank Knee to Elbow
http://youtu.be/OAMgRMBpPRI V-Up Roll Ups
Day 16
This Week I want to take some time to reflect and share with you some of my friends stories. Meet Ryan:) He is a good friend of mine with an amazing journey. He was 226 pounds in 2011 and now he is in the race for the summer Olympics doing a Marathon. Holy cow that's awesomeness!
http://victorystories.com/ryan-olson-p90x-p90x2-shakeology/
Todays Task: 60 bicycles (30 each leg), 70 side rise planks (35 each side), 50 reverse leg lifts 25 each leg and a 1 min back plank
http://youtu.be/zSzQqmhBPxw side rise plank
http://youtu.be/Aeug3wu3Dlo reverse leg lifts to back plank
http://youtu.be/DjBWKNDPMKY bicycles
***Day 17***
WACKY WEDNESDAY: Take a picture of you planking anywhere but your house (make sure to hold your plank for 2 minutes)! Post in here and feel free to post it on your Personal Facebook Page, tag me in the picture and hashtag it #BodyfitBlueprint!
I know you guys don't like these days but I HAVE to give them to you. Today is REST day. Give your body some much deserved R & R.
I want you to reflect over the last 17 days and share with me what is one of the most valuable things you have learned? Basically what changes have you made that you feel has really helped YOU? Comment below.
***Day 18***
I told you I was going to share stories with you so meet Lara: http://victorystories.com/lara-curry-before-p90x-i-couldnt-do-a-single-push-up-now-i-can-easily-bang-out-20-on-my-toes/
Today's Task: Today's task is going to be pretty easy because the next 11 days will NOT be. I want you to do 7 situps, 7 crunches, and 7 squats. I know your thinking "REALLY" and I am telling you REALLY!
***Day 19*** FLEX FRIDAY
Take a flexing pic of your favorite muscle and post in here and tag me in it:)
I did not do my own videos of these moves because yesterday was jam packed so I had to hunt these ones down for you guys but I found what I was looking for whew!! Ok so here it is do the moves in Jillian Michaels video there are 3 ab movements I want you to do in her video and then do the Knee tuck crosses.
Today's Task: Standing Crunches and 60 knee tuck crosses (30 each side)
http://youtu.be/8zI5EoiYi1c standing crunches video
http://youtu.be/lVckLRKP5U4 knee tuck crosses
***Day 20***
OMG, only 10 days left! Here we go. Here is a great fitness tip that I learned in Rev abs with Brett Hoebel: Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your abs to work harder. Its kinda funny because it reminds me of Lamaze, haha. Who knew, LOL.
Todays Task: Cobra (hold for 30 seconds, rest for 5 seconds and hold for another 30 seconds), Spell CRUNCH (2 times forward 2 times backwards), 80 lunges (40 each leg)
http://youtu.be/2Rr8qp-WSF4 Cobra's
http://youtu.be/CGGjCv6zfp4 Spelling crunch
http://youtu.be/Ym7O7aeyYxY Lunges
***Day 21***
Hope all of you are having a wonderful weekend. For those of you who don't know, Brett Hoebel is the creator of Rev abs (one of our programs) and he was on Biggest loser as one of the trainers for part of a season. He is super sexy and an amazing trainer. I ran across some information yesterday that I felt was very helpful and I know I shared one tip with you guys yesterday already but I feel this tip is super important. As you know from the beginning of this challenge I really emphasized the importance of nutrition so here are some additional nutrition tips from Brett Hoebel.
http://www.doctoroz.com/videos/brett-hoebels-30day-flat-belly-plan
At the end of today I would like for you to share what you ate today and be honest with yourself post even the bad stuff:) In our other groups we have people post this daily and you know what happens, less CHEATING! Why? Because who wants to post that they ate 5 doughnuts when everyone is watching, right?
Today's Task: V hold for 1 minute, 4 minute punching plank, 60 Bulgarian Squats (30 each leg)
http://youtu.be/7weZdzYu038 V Hold
http://youtu.be/zT4WEzbc95I Punching plank
http://youtu.be/dAmaG7GL7yI Bulgarian Squat
***Day 22***
What did you guys think about the meal plan I shared with you yesterday? Can you see where this is totally doable when it comes with nutrition. Those where items we already use on a daily basis. If you didn't see the examples of the two meal plans go back to the link and at the bottom of the shopping list there is a second and third page, those are two examples of meal plans with recipes. BAM!
I noticed that our participation is down over the weekends. What makes a weekend any different for you? Please share with me why it is so hard to continue with posting and doing the daily tasks. This will help me in future groups to figure out a way to keep people engaged over the weekends. Thank you.
Mindset Monday: "When I started counting my blessings,
my whole life turned around."
Willie Nelson
Today's Task: 80 alternating planks knee to elbow (40 each side), 30 V-up roll ups, 70 step back lunges (35 each leg)
http://youtu.be/UerdiwEPuDA Step Back Lunges
http://youtu.be/5mVmtRwbjLg Plank Knee to Elbow
http://youtu.be/OAMgRMBpPRI V-Up Roll Ups
***Day 23***
Thank you for all of your input yesterday. It will truly help me to understand what everyone is going through and how to keep people engaged over the weekends in the future.
Here is a great Team Victory story. However, it is different because it isn't about transforming your health it is about transforming you as an individual, fitness and financial situation. Its a great read:)
http://victorystories.com/noelle-gutierrez/
Today's Task: 90 bicycles (45 each side), 90 side rises (45 each side), 80 reverse leg lifts/1 min back plank
http://youtu.be/zSzQqmhBPxw side rise plank
http://youtu.be/Aeug3wu3Dlo reverse leg lifts to back plank
http://youtu.be/DjBWKNDPMKY bicycles
***Day 25***
Throwback Thursday: Here is my Victory Story. http://victorystories.com/gina-wood-i-lost-over-30-lbs-and-i-feel-great/
I am sharing all of these stories with you because I want all of YOU to become a Victory STORY. Some of you have already reached out to me for continued support so I know the need is there. I do have a challenge starting on ___________. This challenge will give you the Maximum results helping you reach your ultimate results. It is a harder challenge and seeing how all of you add to what I give you daily I KNOW YOU can do this. If you'd like more support or information on it here is the link to apply: https://docs.google.com/forms/d/1G4zbwmz7OpI2ACELiwRAIw1Gjl_uLZQY9seOdfwYGHI/viewform
Today's Task: 50 Mason Twist's, 4 Minute Plank, and 50 Sumo squats.
http://youtu.be/6a-1_Pl0Vlw Mason Twist
http://youtu.be/PIuvodmvFZk Plank
http://youtu.be/mnawVnyfNno Sumo Squat
***Day 26***
FLEX FRIDAY- Remember to flex those muscles, take a great picture, and post up. Be sure to tag me, your coach:)
OMG Only 4 days left!
Happy Friday Everyone! I'm so proud of you all for committing to this challenge and sticking with it! What you are doing isn't EASY, but it is SO WORTH IT!! You are not looking short term at the kind of temporary weight loss you get from crash diets and harsh weight loss pills, or worse!! You are creating a new LIFESTYLE, learning diet and exercise habits that will sustain you and your results for the rest of your life!
Today's Task: 60 squat rotations (30 each side), 1 minute burpees, 2 lower back movements (watch video) 1 min alternating and 1 min of the lifts
http://youtu.be/OGbgVEklspI Squat rotation (do not use weights but do go down and touch your pinky toe every time. This will give you a deeper squat.
http://youtu.be/Pf7wZvraWV0 Proper burpee
http://youtu.be/WGoU-p2ka5M Lower back strengthening moves.
***Day 27***
WOW! Really do we only have 3 days left after today. Feeling sad:(. Alright today you need to really push hard and perfect these moves.
Watch this video and share your take away from it:)
http://youtu.be/4iRxfJGVW9E
How is everyone feeling today?
Today's task: 80 lunges, 80 plank knee to elbow, 40 V Roll ups. ( bonus: run for 10 minutes today, if you can't run speed walk for 20)
http://youtu.be/UerdiwEPuDA Step Back Lunges
http://youtu.be/5mVmtRwbjLg Plank Knee to Elbow
http://youtu.be/OAMgRMBpPRI V-Up Roll Ups
***Day 28*** Sunday Pep Talk! What did you guys think about the video yesterday?
First of all team...there are 3 days left in this challenge...3 DAYS!! Close your eyes and imagine these last 3 days....how do you want to see them?! Will you choose to see yourself dragging to the end, missing most of your workouts and letting the 'convenience' of convenient foods derail the past 28 days? Or will you choose to see yourself gathering up your strength, digging in and finishing this thing STRONG--head held high and a smile on your face because you are PROUD of your accomplishment!? Which will you choose?! They are both in front of you, but YOU are the only one with the power to bring one of them to light...YOU are the master of your future....YOU have a choice in front of you and I want you to choose to WIN!!
Think back to the beginning when we asked you to write out your goals for this Challenge....think back to WHY those goals were IMPORTANT to you! Are they any less important now? Have they lost their meaning or value?! HELL NO! So read your Goals and Whys again! Read them EVERY DAMN DAY!! Because when we get to the end of this challenge a short 3 days from now....you will be faced with ANOTHER choice....to sit back and let it all go, or to GET OFF the Roller Coaster once and for all! Is there any reason this shouldn't be a vital part of your day....like breath or water or food?! Maybe your intensity will vary...but the HABIT?? ABSOLUTELY NOT! You are BETTER on the days you work out and eat right....SO CHOOSE TO BE BETTER EVERY SINGLE DAY FOR THE REST OF YOUR LIFE! IMAGINE THAT!! Imagine you feeling fit and fantastic...vibrant and confident...happy and energetic...EVERY DAY! You can open your eyes and look around and see what life looks like for those who choose differently.....the evidence is clear. So what is it going to be?? Are you going to slow down and stop because "I'm almost done anyway..." OR....are you going to CHOOSE to make these 3 days your strongest days yet???!! Come on Team!!! Choose wisely!! Choose Strength!! Choose YOU!!!!
Today's Task: 2 bonus moves= 100 Jumping Jacks (yes jumping Jacks), I want you guys to have a little fun so I am adding 50 Wacky jacks today, 50 sit ups, 60 crunches, 70 squats.
http://youtu.be/-j7w_XcXQUg Wacky Jacks
***Day 29*** ROLL CALL?! Only 2 days left and I want to know who is still going strong.
Another coach and I, are creating another challenge for all of you that I feel you guys will totally LOVE. More to come on that. When we are ready to start we will post in here letting you guys know. Even if you have reached out to me and are starting my other challenge (ADD DATE) you will still want to be in the next one as well. It will literally be mind blowing!
How did you guys like those Wacky Jacks? I LOVE them.. Makes me feel like a kid again.
So we are at the end and I know it's been getting a little more difficult each time, and I have a question. Are you just as sore in the beginning or is it getting easier and easier for you? This may be different for each individual. When I started I was extremely sore in the beginning as we progressed the soreness was less and less. However, as the work got more difficult I would have days of soreness again and I realized I was still working. How is the soreness for all of you?
Today's Task: 60 sit ups, 70 crunches, 80 squats. Bonus: attempt speed skaters for 1 minute: Notice how I keep adding just a little bit of cardio:) Push hard guys. Love ya!
http://youtu.be/4tuKi6C48N8 speed skaters
***Day 30***
Well today is our final day. I have to say I feel like I have developed some great new friendships over these last 30 days. I am so proud of all of you who stuck with this through the entire challenge and all my wackiness:) I hope I get the opportunity to continue working with each of you as this journey has helped me as well. You are all amazing women and I believe that each of you WILL reach your ultimate goals and dreams. After you complete these sentences below can you share with me how you FEEL about the new you?
COMPLETE THE SENTENCES BELOW:
I am proud of myself today because _________________!
When it comes to nutrition, I give myself a _______. (A,B,C,D,F)
When it comes to completing my workouts I give myself a ______. (A.B,C,D,F)
When it comes to my CONFIDENCE, I give myself a _______. (A,B,C,D,F)
After this challenge ends, I am going to ___________________!
Today's Task: 100 sit ups, 100 crunches, 100 squats
BONUS: http://youtu.be/WocJwtvAJXs Tire tire heisman 20 each side:)
***Monday is Day 1***
I am so excited to take this journey with all of you. A lot of you might be asking “ WHY” I decided to do this 30 day Challenge. Well it’s simple. I started to realize that I could set goals but if I didn’t have a reason to reach that goal I slacked in every way shape or form. For instance over the last year I would work out periodically but not on any schedule, just when I felt like it. Here I am coaching people and I couldn’t even keep to my workouts. This made me realize that YOU need a push...a reason to keep going. With that said this group is for YOU but not only for you. All of YOU are helping ME stay accountable too! I realized that by helping all of you and having to show you I am here every day, doing this with you, keeps all of us motivated and on track!!
Every day I will have a post about what moves you are to do for that day (3 moves per day). It will have either a video or a picture to make it easier for you to understand. There will also be instructions on what to share under the comment so that I know you are all following through! I am here for you along your journey. If you have any questions feel free to message me and I will do my best to get back to you in a timely matter. Good Luck!
One day before:
***Tomorrows the BIG DAY***
If you are in this group you are in the challenge. I want all of us to have FUN while doing this. It’s time to step outside of our comfort zones and live a little. Fitness doesn’t have to be boring!
Task for today: Take before photos in a swimsuit (for you only, unless you want to share later, but one of the most important tasks ever!) front, back and side photo, take measurements specifically around your butt and abs (at belly button) but you may want to measure around your thighs as well, and take note of your weight.
I am having you measure your weight just for you but I want you to understand that this is not an indicator of success. Some people actually gain weight but lose inches so please do not use this as a measurement of success. This is where your actual measurements are of more importance.
This is more about how your FEEL than anything else!
***Day 1***
Today’s Task: 10 basic crunches, 10 basic sit ups and 25 squats!
Watch the three videos on proper form for today’s challenge. Here is where the fun begins, take a picture of yourself doing one of these three moves and post it below. Comment "Done" AFTER you made it through all three moves.
Could you guys share with me if you already have instagram? I want to use this in some of the challenges, so if you do not have it I would like for you to upload the app to your phones, thanks!
Basic Crunch: http://youtu.be/u0nVypf_XIQ
Basic Sit Up: http://youtu.be/UUfi2GVswu8
Basic Squat: http://youtu.be/6wIyXW0m3BA
***Day 2***Your Task Is Here
Today's task is to do: 30 second plank, 30 mason twist (15 each side), 30 Sumo squats
>remember to tighten your but everytime you come up from your squat and to tighten you abs everytime you go down in your squat, FOCUS ON THE MUSCLE YOU ARE WORKING< When you are done post "done" and share a little on WHY you decided to take this challenge?
http://youtu.be/6a-1_Pl0Vlw Mason Twist
http://youtu.be/PIuvodmvFZk Plank
http://youtu.be/mnawVnyfNno Sumo Squat
I have had a lot of people asking questions on calorie intake. I should really write a blog post on this. Everyones needs are different so this is one of those questions that can become quite difficult to answer without all the details. Use the calculator in this link to help you figure out your needs and also.... I know here comes another download but I would like for you to play around with Myfitnesspal:)
http://caloriecount.about.com/tools/calories-goal
***Day 3***WACKY WEDNESDAY (Find the goofiest hat in the house to wear during your moves, take a picture with Instagram and hashtag bodyfitblueprint-#bodyfitblueprint)
Today's task: 30 Second wall squat, 15 side crunches on each side, 25 scissor crunches!
http://youtu.be/lcLDdSRMIug Scissor Crunch
http://youtu.be/mx8l6t_bLRE Side Crunch
http://youtu.be/cQvGoTdueUg Wall Squat
Nutrition: Did you all figure out your calorie needs yesterday? Post what your calorie intake should be to reach your goal according to your calculations from yesterday. Do you know how many meals you are supposed to eat a day? The answer is 5!! This is so important for you to succeed in these 30 days and for your future in fitness. Here's the deal, if your someone who eats 1-2 times a day, which I find is very common when people are constantly trying to manage their weight, your body goes through a lot of stress. Think of your body as being one giant brain. Now say you feed your body at 7 A.M. and then you don't feed it again until 6 P.M. That's 11 hours in between meals. So your body "THINKS", "uh oh I'm not going to get fed for 11 hours." So instead of burning off what you ate it stores it for fuel later. I want you to eat to FUEL YOUR BODY! Just like you put fuel into your car you are going to put fuel into your body. I don't care if you are not hungry, EAT! I may sound harsh when saying this but it is the MOST important part of your routine.
Breakfast Ideas: Steel Cut Oatmeal, Almond Milk, Fresh Blueberries, slivered almonds. (NO SUGAR, you will not need it for taste trust me on this) If you need sweet you can use honey. Be cautious of serving sizes at all times.
Whole wheat english muffin broiled with a small amount of mozzarella cheese on the slices, microwave 2 soy sausage patties and voila, you have a sausage english muffin!
Egg white scramble, Egg whites 6 (eggs-102 calories total), non fat cheese, and any veggies or mushrooms you'd like to add!
***Day 4***
Today I want to talk about Excuses. Everyday I talk to people and we allow these negative thoughts come into our mind and cause a detour from our goals. You know when you are driving down the road, you've got somewhere to be in a hurry, then all of a sudden there is a ton of traffic. You start to get even more frustrated because YOU are in a HURRY and people won't get OUT OF THE WAY! Then you get to what is slowing everybody down and its a freaking DETOUR that is now taking you all over Gods green earth. It seems like your never going to get where you want to be. Well our brains do this ALL THE TIME. I call them EXCUSES!! An excuse is your Detour to your successful path in anything we do not just fitness.
Do your task and post below some EXCUSES you have used, in that past or even recently, that has detoured you from reaching your goals?
Mine was in regards to what I was eating. I finished my competition and told myself I could eat whatever I wanted for a week and then I would go back to fueling my body right. Did I? NO!!! Now I have to work hard to get my abs back again. Detour gone, time to focus!
I see that the views on the video's are down so either we are already losing some of you or you are not needing the videos. Time for a head count. Comment "I'm here" as well in the thread:)
Today's Task: 20 Crunchy Frogs, 15 Leg lifts, 40 Bridges
http://youtu.be/UK4DKvC23-Q Leg Lifts
http://youtu.be/1VM2SA5vX7Y Bridges
http://youtu.be/udwNnweqD08 Crunchy Frogs
***Day 5***
Nutrition Tip: When your burning fat percentages of proteins, carbs, and fats are just as important as calories. One thing you can do in My fitness Pal is look at a pie graph that shows you your percentages. I used to actually calculate in my food before I chose what I was going to eat to see if would give me the right percentages. The idea is to try and have your protein higher than your carbs. The protein feeds the muscles and depletes the fats around your muscles reviling a nice physique. Do I mean all protein like Atkins "NO" you need to have a healthy balance of all. Try to hit 40% protein, 30% carbs, and 30% fats. If you are Vegan or Vegetarian you can hit these percentages too:) My sisters are both vegetarian and we were able to figure it out. Its a bit harder but still doable.
Post below what your percentages where from yesterday if you used your app? You can find it by clicking on daily and then next to Nutrition details you will see 3 boxes click on the one that looks like a pie:)
Todays Task: Oblique crunches (Turtle crunches) 15 each side, knees to forehead 20, side squats 20 (count the two each side as 1)
Turtle crunches: http://youtu.be/dnwr-drj5eQ
knees to forehead: http://youtu.be/FaiX2o4_htw
Side sumo squats: http://youtu.be/PsxDzb7vAno
***Day 6***
HAPPY SATURDAY my FRIENDS! Today is a repeat of day one, well sort of. Your legs will be burning today. The thing to remember, especially for the squats is to rest as needed. If you can only do 10 at a time then do it. Just make sure you get them all in:)
Today's task: 25 sit-ups, 30 crunches, 50 squats
http://youtu.be/g4OYFLWE1og
http://youtu.be/t4B3RzXeL7E
http://youtu.be/S738B6hmtpM
Nutrition tip: Stick to whole foods whenever possible. Eat clean.
Throughout the week I'd like to give you advice on healthy food choices while eating out. Where is you favorite place to eat? Mine is Chipotle, however I definitely had to switch what I ate there. I used to order there bowl with rice, black beans, chicken, salsa, guac, cheese and lettuce. YES, Chipotle is healthier eating but when I finally counted the calories up it was 800+ in that one meal. Now I order it like this: black beans, chicken, salsa, and lettuce. Now it only falls in the 300 range, I'm still full, and its a great source of protien. Now that they have brown rice I sometimes add that if my calories are higher.
***Day 7***
Sunday Funday! You all are experiencing results so far and that means you are 100% committed and doing everything we discuss! I so very proud of all of you for making these daily changes:). Today is the day to prep your food for the week.. If you consistently plan your week of meals every Sunday, do your shopping and BE PREPARED, it's less likely that you will slip up.
Today's task: 1 minute plank, 20 Mason Twists (feet off ground), 40 Sumo squats
http://youtu.be/7ARSpdWeoPE Mason twists feet off ground, sorry not my video but it will work!
http://youtu.be/PIuvodmvFZk Plank
http://youtu.be/mnawVnyfNno Sumo Squat
I want you to pick a day this week to plan a cheat meal. That's 1 cheat meal, not a cheat day, lol. Post below that you've done your moves and what day your cheat meal will be on.
Here's some great snack ideas: 2 hard boiled eggs, Fage Greek Yogurt, celery dipped in Peanut butter!
***Day 8***
I want to tell you how privilege I am to meet and get to work with such an amazing group! It makes me a proud coach to watch all of you grow as individuals. Results yet or not, you guys have pushed hard, followed instructions and have the belief in me to get you where you need to go. So for that I want to say Thank YOU. Some of you have opened up your hearts to me and shared some amazing life stories and struggles with me, I'd love nothing more than the opportunity to continue our journey's and help you reach your ultimate goals and DREAMS!
On a side note for Wednesday you will need lots of water so please be prepared for Wacky Wednesday:)
Today's Task: 20 side crunches(Each side), 40 scissors (20 each side), and a 1 min wall squat
http://youtu.be/lcLDdSRMIug Scissor Crunch
http://youtu.be/mx8l6t_bLRE Side Crunch
http://youtu.be/cQvGoTdueUg Wall Squat
***Day 9***
Guess what today is? REST DAY! YES your body needs to REST and Recovery. It is ok to just Chill sometimes. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. So Take today to focus on your family and friends. REMEMBER tomorrow is Wacky Wednesday and you will need 2 gallons of water. YES, two gallons. Be prepared to have fun and be GOOFY!
***Day 10***
WACKY WEDNESDAY
Get ready because today you will be doing squats ALL day! Today is FLUSH your system day. Did you know that every day your supposed to drink half of your body weight in ounces of water? This is a challenge for a lot of people. Today's WACKY WEDNESDAY challenge is to drink 2 gallons of water. Here's the Wacky part every time you have to go pee you have to do 10 squats when your done. Record below how many squats you did today! Lets have fun with this, go to the web half way through the day on your phones and pull up a photo of your number your at so far decorate it and Instagram it #bodybygina:).
Nutrition note: at my Beachbody Summit event last year, Shaun T, the creater of Insanity was talking to us about eating healthy and this was a tip he gave all of us to share with all of you. He said to take out a piece of paper and fold it in half, on one side write down everything you normally eat during the day that's healthy on the other side what's unhealthy. Now look over the unhealthy side and pick one thing you can't live without. Allow yourself that one thing and cut out all the rest. His words, "I'll be damned if I'm gonna let someone take away my Peanut M&m's". Now remember he's not eating these ALL day. It just a treat he allows himself and it keeps him from failing because he didn't give up EVERYTHING just to be fit and healthy:)
Today's Task: Since you will be doing squats all day your task today is small. 10 sit ups, 10 crunches, 10 squats (and 10 every time you have to pee today, hehe). Yes I am crazy, lol!
***Day 11***
I hope you guys all enjoyed Wacky Wednesday. I do expect all that participated to be super sore today:). Work through it, NO GIVING UP! It's crunch time you are almost half way through this.
(Coaches share YOUR story and photo)
Throwback Thursday! Here is a picture of me on a cruise I took to Mexico. It was this trip that I looked at the photos after and finally decided that it was time. Of course the picture was of me in a swimsuit but I can't find it. I may have tossed it because I was so grossed out at the picture. I thought I looked good back then. I thought I was in shape and I was wrong! When I got back into town I started working with personal trainers, doing boot camps and circuit trainings. I was spending close to $300 dollars a month and getting NO results. Nothing was working until I committed to a full 90 days of P90X. What was your deciding factor that It was time to make this change? Post below
Todays Task: 30 Crunchy Frogs, 25 Leg Lifts, 2 min Bridge hold (the video is a pulsing bridge however do not pulse, hold the bridge for 2 minutes)
Use Day 4 Videos
***Day 12***
I want to talk to you today about something that gets brought up in every one of my challenges and I truly believe it is the main reason people fail at this. None of this is meant to offend but this will be the COACH coming out of me. We always look for the quick fix when it comes to our weight. If the weight isn't coming off we panic. The truth of the matter is the scale isn't a measurement of success. There is a reason I have everyone take photos, measurements and weight. Because any "ONE" of these is a measurement of success. I have people come to me all the time who have lost several inches and not a single pound. ITS OK! I shared a few stories with someone just yesterday an I felt it was important to share them with you today. We tend to have
weight stuck in our brains like we have to weigh a certain amount. Let me share my
sister Alyce Anderson-Huggs story with you. She just completed 60 days of insanity,
changed her diet, and only lost, I believe 2-3 pounds, however she lost 9 inches! I've
had some people do 90 days of P90X and not lose any weight until the last month and
some who have gained weight but look better than they ever have before. Here is a
picture to show you what I am referring to:).
So PLEASE look at even a 1/2 inch as a measurement of success. You also have to
remember that this challenge is only 30 days and only Abs and Booty's. Here is my take
on this. I want every single one of you to get results no matter which challenge your in.
How would you trust me as a coach if I couldn't help you get results in these first 30
days! This is truly only the beginning and if you got results in the first 30 days but want
even more results just let me know and we will work on getting YOU what you need.
OK?
Todays Task: 10 10 second cobras, Spell Crunch twice forward and backward, 4o
lunges 20 each leg.
http://youtu.be/2Rr8qp-WSF4 Cobra's
http://youtu.be/CGGjCv6zfp4 Spelling crunch
http://youtu.be/Ym7O7aeyYxY Lunges
***Day 13***
Super 7 Saturday
Here we go set your clocks, every hour on the hour you will do 7 crunches, 7 squats, and 7 sit ups! For 8 hours! Did I mention I'm a bit unusual:) Good Luck.
Excuse check: Right now your saying- OK I'm tired, I don't have enough time, no one believes I can, I'm sore. Trust me I've been there that's why I know what's on your mind. ERASE the excuses! Who cares what anyone else thinks! Tired, well WAKE UP! And WHAT, not enough time? We all have the same 24 hours in a day its what you choose to do with those 24 hours that matters!
***DAY 14***
SUNDAY FUNDAY
It's time to change things up today. Get ready for a booty move like no other. I found a great desert for you guys who have a sweet tooth. It's not a huge desert but it will satisfy a craving for sure. It's called Chobani Greek Yogurt Bite. Check out the nutritional information: http://chobani.com/products/bite-raspberry-with-chocolate-chips/
Todays Task: 30 Second V Hold, 2 minute punching plank, 50 Bulgarian Squats (25 each side)
http://youtu.be/7weZdzYu038 V Hold
http://youtu.be/zT4WEzbc95I Punching plank
http://youtu.be/dAmaG7GL7yI Bulgarian Squat
***Day 15***
WOW! You are half way done. Can you believe it? You have come so far. When I started this journey several years ago it was a battle within myself to show up everyday. After the first workout I was so sore I couldn't even stand up or sit down without hurting all over. After a few weeks it just started getting easier and easier. My body was getting used to the work I was putting in. Then I started realizing that I had to push myself even harder if I wanted to see more change. At this point its really easy to start getting lazy and NOT showing up and NOT pushing yourself. In my other challenge groups anywhere between day 15 and 30, just as everyone starts seeing real results, for some they stop working out for whatever reason. So I want you to take a look at yourselves and ask, am I talking myself out of this? If you are you need to make a motivation adjustment within yourself and instead I want you to say, "I'm halfway done, time to push myself mush harder to the finish line!"
Today's Task: 40 Alternating Plank Knee to Elbow (20 each side), 30 V-Up Roll Ups, 40 Step Back Lunges (20 each leg)
http://youtu.be/UerdiwEPuDA Step Back Lunges
http://youtu.be/5mVmtRwbjLg Plank Knee to Elbow
http://youtu.be/OAMgRMBpPRI V-Up Roll Ups
Day 16
This Week I want to take some time to reflect and share with you some of my friends stories. Meet Ryan:) He is a good friend of mine with an amazing journey. He was 226 pounds in 2011 and now he is in the race for the summer Olympics doing a Marathon. Holy cow that's awesomeness!
http://victorystories.com/ryan-olson-p90x-p90x2-shakeology/
Todays Task: 60 bicycles (30 each leg), 70 side rise planks (35 each side), 50 reverse leg lifts 25 each leg and a 1 min back plank
http://youtu.be/zSzQqmhBPxw side rise plank
http://youtu.be/Aeug3wu3Dlo reverse leg lifts to back plank
http://youtu.be/DjBWKNDPMKY bicycles
***Day 17***
WACKY WEDNESDAY: Take a picture of you planking anywhere but your house (make sure to hold your plank for 2 minutes)! Post in here and feel free to post it on your Personal Facebook Page, tag me in the picture and hashtag it #BodyfitBlueprint!
I know you guys don't like these days but I HAVE to give them to you. Today is REST day. Give your body some much deserved R & R.
I want you to reflect over the last 17 days and share with me what is one of the most valuable things you have learned? Basically what changes have you made that you feel has really helped YOU? Comment below.
***Day 18***
I told you I was going to share stories with you so meet Lara: http://victorystories.com/lara-curry-before-p90x-i-couldnt-do-a-single-push-up-now-i-can-easily-bang-out-20-on-my-toes/
Today's Task: Today's task is going to be pretty easy because the next 11 days will NOT be. I want you to do 7 situps, 7 crunches, and 7 squats. I know your thinking "REALLY" and I am telling you REALLY!
***Day 19*** FLEX FRIDAY
Take a flexing pic of your favorite muscle and post in here and tag me in it:)
I did not do my own videos of these moves because yesterday was jam packed so I had to hunt these ones down for you guys but I found what I was looking for whew!! Ok so here it is do the moves in Jillian Michaels video there are 3 ab movements I want you to do in her video and then do the Knee tuck crosses.
Today's Task: Standing Crunches and 60 knee tuck crosses (30 each side)
http://youtu.be/8zI5EoiYi1c standing crunches video
http://youtu.be/lVckLRKP5U4 knee tuck crosses
***Day 20***
OMG, only 10 days left! Here we go. Here is a great fitness tip that I learned in Rev abs with Brett Hoebel: Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your abs to work harder. Its kinda funny because it reminds me of Lamaze, haha. Who knew, LOL.
Todays Task: Cobra (hold for 30 seconds, rest for 5 seconds and hold for another 30 seconds), Spell CRUNCH (2 times forward 2 times backwards), 80 lunges (40 each leg)
http://youtu.be/2Rr8qp-WSF4 Cobra's
http://youtu.be/CGGjCv6zfp4 Spelling crunch
http://youtu.be/Ym7O7aeyYxY Lunges
***Day 21***
Hope all of you are having a wonderful weekend. For those of you who don't know, Brett Hoebel is the creator of Rev abs (one of our programs) and he was on Biggest loser as one of the trainers for part of a season. He is super sexy and an amazing trainer. I ran across some information yesterday that I felt was very helpful and I know I shared one tip with you guys yesterday already but I feel this tip is super important. As you know from the beginning of this challenge I really emphasized the importance of nutrition so here are some additional nutrition tips from Brett Hoebel.
http://www.doctoroz.com/videos/brett-hoebels-30day-flat-belly-plan
At the end of today I would like for you to share what you ate today and be honest with yourself post even the bad stuff:) In our other groups we have people post this daily and you know what happens, less CHEATING! Why? Because who wants to post that they ate 5 doughnuts when everyone is watching, right?
Today's Task: V hold for 1 minute, 4 minute punching plank, 60 Bulgarian Squats (30 each leg)
http://youtu.be/7weZdzYu038 V Hold
http://youtu.be/zT4WEzbc95I Punching plank
http://youtu.be/dAmaG7GL7yI Bulgarian Squat
***Day 22***
What did you guys think about the meal plan I shared with you yesterday? Can you see where this is totally doable when it comes with nutrition. Those where items we already use on a daily basis. If you didn't see the examples of the two meal plans go back to the link and at the bottom of the shopping list there is a second and third page, those are two examples of meal plans with recipes. BAM!
I noticed that our participation is down over the weekends. What makes a weekend any different for you? Please share with me why it is so hard to continue with posting and doing the daily tasks. This will help me in future groups to figure out a way to keep people engaged over the weekends. Thank you.
Mindset Monday: "When I started counting my blessings,
my whole life turned around."
Willie Nelson
Today's Task: 80 alternating planks knee to elbow (40 each side), 30 V-up roll ups, 70 step back lunges (35 each leg)
http://youtu.be/UerdiwEPuDA Step Back Lunges
http://youtu.be/5mVmtRwbjLg Plank Knee to Elbow
http://youtu.be/OAMgRMBpPRI V-Up Roll Ups
***Day 23***
Thank you for all of your input yesterday. It will truly help me to understand what everyone is going through and how to keep people engaged over the weekends in the future.
Here is a great Team Victory story. However, it is different because it isn't about transforming your health it is about transforming you as an individual, fitness and financial situation. Its a great read:)
http://victorystories.com/noelle-gutierrez/
Today's Task: 90 bicycles (45 each side), 90 side rises (45 each side), 80 reverse leg lifts/1 min back plank
http://youtu.be/zSzQqmhBPxw side rise plank
http://youtu.be/Aeug3wu3Dlo reverse leg lifts to back plank
http://youtu.be/DjBWKNDPMKY bicycles
***Day 25***
Throwback Thursday: Here is my Victory Story. http://victorystories.com/gina-wood-i-lost-over-30-lbs-and-i-feel-great/
I am sharing all of these stories with you because I want all of YOU to become a Victory STORY. Some of you have already reached out to me for continued support so I know the need is there. I do have a challenge starting on ___________. This challenge will give you the Maximum results helping you reach your ultimate results. It is a harder challenge and seeing how all of you add to what I give you daily I KNOW YOU can do this. If you'd like more support or information on it here is the link to apply: https://docs.google.com/forms/d/1G4zbwmz7OpI2ACELiwRAIw1Gjl_uLZQY9seOdfwYGHI/viewform
Today's Task: 50 Mason Twist's, 4 Minute Plank, and 50 Sumo squats.
http://youtu.be/6a-1_Pl0Vlw Mason Twist
http://youtu.be/PIuvodmvFZk Plank
http://youtu.be/mnawVnyfNno Sumo Squat
***Day 26***
FLEX FRIDAY- Remember to flex those muscles, take a great picture, and post up. Be sure to tag me, your coach:)
OMG Only 4 days left!
Happy Friday Everyone! I'm so proud of you all for committing to this challenge and sticking with it! What you are doing isn't EASY, but it is SO WORTH IT!! You are not looking short term at the kind of temporary weight loss you get from crash diets and harsh weight loss pills, or worse!! You are creating a new LIFESTYLE, learning diet and exercise habits that will sustain you and your results for the rest of your life!
Today's Task: 60 squat rotations (30 each side), 1 minute burpees, 2 lower back movements (watch video) 1 min alternating and 1 min of the lifts
http://youtu.be/OGbgVEklspI Squat rotation (do not use weights but do go down and touch your pinky toe every time. This will give you a deeper squat.
http://youtu.be/Pf7wZvraWV0 Proper burpee
http://youtu.be/WGoU-p2ka5M Lower back strengthening moves.
***Day 27***
WOW! Really do we only have 3 days left after today. Feeling sad:(. Alright today you need to really push hard and perfect these moves.
Watch this video and share your take away from it:)
http://youtu.be/4iRxfJGVW9E
How is everyone feeling today?
Today's task: 80 lunges, 80 plank knee to elbow, 40 V Roll ups. ( bonus: run for 10 minutes today, if you can't run speed walk for 20)
http://youtu.be/UerdiwEPuDA Step Back Lunges
http://youtu.be/5mVmtRwbjLg Plank Knee to Elbow
http://youtu.be/OAMgRMBpPRI V-Up Roll Ups
***Day 28*** Sunday Pep Talk! What did you guys think about the video yesterday?
First of all team...there are 3 days left in this challenge...3 DAYS!! Close your eyes and imagine these last 3 days....how do you want to see them?! Will you choose to see yourself dragging to the end, missing most of your workouts and letting the 'convenience' of convenient foods derail the past 28 days? Or will you choose to see yourself gathering up your strength, digging in and finishing this thing STRONG--head held high and a smile on your face because you are PROUD of your accomplishment!? Which will you choose?! They are both in front of you, but YOU are the only one with the power to bring one of them to light...YOU are the master of your future....YOU have a choice in front of you and I want you to choose to WIN!!
Think back to the beginning when we asked you to write out your goals for this Challenge....think back to WHY those goals were IMPORTANT to you! Are they any less important now? Have they lost their meaning or value?! HELL NO! So read your Goals and Whys again! Read them EVERY DAMN DAY!! Because when we get to the end of this challenge a short 3 days from now....you will be faced with ANOTHER choice....to sit back and let it all go, or to GET OFF the Roller Coaster once and for all! Is there any reason this shouldn't be a vital part of your day....like breath or water or food?! Maybe your intensity will vary...but the HABIT?? ABSOLUTELY NOT! You are BETTER on the days you work out and eat right....SO CHOOSE TO BE BETTER EVERY SINGLE DAY FOR THE REST OF YOUR LIFE! IMAGINE THAT!! Imagine you feeling fit and fantastic...vibrant and confident...happy and energetic...EVERY DAY! You can open your eyes and look around and see what life looks like for those who choose differently.....the evidence is clear. So what is it going to be?? Are you going to slow down and stop because "I'm almost done anyway..." OR....are you going to CHOOSE to make these 3 days your strongest days yet???!! Come on Team!!! Choose wisely!! Choose Strength!! Choose YOU!!!!
Today's Task: 2 bonus moves= 100 Jumping Jacks (yes jumping Jacks), I want you guys to have a little fun so I am adding 50 Wacky jacks today, 50 sit ups, 60 crunches, 70 squats.
http://youtu.be/-j7w_XcXQUg Wacky Jacks
***Day 29*** ROLL CALL?! Only 2 days left and I want to know who is still going strong.
Another coach and I, are creating another challenge for all of you that I feel you guys will totally LOVE. More to come on that. When we are ready to start we will post in here letting you guys know. Even if you have reached out to me and are starting my other challenge (ADD DATE) you will still want to be in the next one as well. It will literally be mind blowing!
How did you guys like those Wacky Jacks? I LOVE them.. Makes me feel like a kid again.
So we are at the end and I know it's been getting a little more difficult each time, and I have a question. Are you just as sore in the beginning or is it getting easier and easier for you? This may be different for each individual. When I started I was extremely sore in the beginning as we progressed the soreness was less and less. However, as the work got more difficult I would have days of soreness again and I realized I was still working. How is the soreness for all of you?
Today's Task: 60 sit ups, 70 crunches, 80 squats. Bonus: attempt speed skaters for 1 minute: Notice how I keep adding just a little bit of cardio:) Push hard guys. Love ya!
http://youtu.be/4tuKi6C48N8 speed skaters
***Day 30***
Well today is our final day. I have to say I feel like I have developed some great new friendships over these last 30 days. I am so proud of all of you who stuck with this through the entire challenge and all my wackiness:) I hope I get the opportunity to continue working with each of you as this journey has helped me as well. You are all amazing women and I believe that each of you WILL reach your ultimate goals and dreams. After you complete these sentences below can you share with me how you FEEL about the new you?
COMPLETE THE SENTENCES BELOW:
I am proud of myself today because _________________!
When it comes to nutrition, I give myself a _______. (A,B,C,D,F)
When it comes to completing my workouts I give myself a ______. (A.B,C,D,F)
When it comes to my CONFIDENCE, I give myself a _______. (A,B,C,D,F)
After this challenge ends, I am going to ___________________!
Today's Task: 100 sit ups, 100 crunches, 100 squats
BONUS: http://youtu.be/WocJwtvAJXs Tire tire heisman 20 each side:)