Brigitte Linford 4 Week Challenge
Welcome POST # 1 A
Welcome Welcome! Are you guys EXCITED?? We are about to start our Fall into Fitness Challenge group. Official start date is next Monday, but I'm putting this preseason group together now so we can all get to know one another and answer any questions you might have.
My name is Brigitte Linford, and I'm one of the coaches that will be running this group. There will be a few of us so you'll get the BEST support possible.
BUT, in order to make this group a success, we NEED your help! Please read and then comment below if you are committed.
You'll need to send me (or your coach) a front photo, side photo, and back photo of yourself in a bikini and your starting weight. 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! ) And I KNOW nobody wants to take pictures, but trust me, it will make a big difference in the accountability.
I will need you to log into the group daily 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.
Now since this is the first time being in a fitness challenge group, or in a facebook group altogether. I recommend watching this video. It will explain a few little tricks about facebook groups and explain what we expect from you guys.
http://youtu.be/rlxLbOeB9UY
Let us know if you have any questions and comment below that you're ALL IN. Ready, set, GO!
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WELCOME POST # 1 B
(((post a collage of the coaches co hosting this group and introduce them to the team….)))
Hello everyone!
I just wanted to introduce myself and the other coach for this group____. _____ and I are on the same team and I'm THRILLED to be working together in this group. So you guys will be getting LOTS of support from the both of us. But as I posted the other day, we DO need your help!
----The more YOU invest in this group and post and check in, the better your experience will be. I have done a lot of groups by now and I see a direct reflection between the group activity and your RESULTS! Those that are active in the group and posting their sweaty workout photos and meal photos and engaging in the group are the ones with the best results.
So if you want the best results possible - do yourself a favor and commit now to going ALL IN!
If you have any questions at all, please don't hesitate to ask. EXCITED to get started!!
_________________________________________________________
Welcome Post # 2
Upload the nutrition book to the files and tell everyone to go find it and print if off. Explain that they are all given a nutrition guide with their program, but this is another option in case they don't like the one that came with their program.
https://www.dropbox.com/s/yl2a0932o8s6mri/Forward%20Fitness%20Nutrition%20Plan.pdf
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Welcome Post # 3
Upload the challenge group workbook to the files and tell everyone to go find it and print it off. :)
https://www.dropbox.com/sh/4a9gmzkixm215gt/wvSUCRl_rh
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Welcome Post # 4
(((post this with this photo….https://www.dropbox.com/s/2866inz1xgyrqsh/4%20Week%20Challenge%20Prep.png)
Can you guys believe the big day is MONDAY??? Time to get everything all ready to go!! Now I'll tell you that 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 4 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 4 weeks. 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 4 weeks 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 4 weeks! 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 each week!!
EVERYDAY the decisions you make regarding exercise and food will have everything to do with how you feel 4 weeks from now. And these 4 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!
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Welcome Post # 5
((([post with this photo https://www.dropbox.com/s/luu793mw0maqdni/599164_10200701589412015_299139875_n.jpg))))
Hey guys! Hopefully you have all gotten your challenge packs. If you have your challenge pack go ahead and go through it now! Read through your nutrition guide and if you have any questions about it, let us know. We did post another nutrition guide in the FILES of this group as well so you can check that out too.
And don't forget to print off the challenge group workbook! It will help you set some goals and track your progress.
Now, I want to make sure everyone registers for the official Beachbody challenge through Beachbody! You can do so through this link. https://www.teambeachbody.com/beachbody-challenge Since you already have your challenge packs just go to step TWO and enter the contest. At the end of your challenge you'll send in your after photos and win a free shirt and a chance to win over 100,000 dollars. And YES, people do win that money. One of my FAVORITE transformations from Beachbody is this one. Richard Neal lost 240 pounds with Beachbody and won $100,000 prize! He was actually featured in PEOPLE magazine and I just LOVE his story. If you haven't seen this video yet take some time to watch it!
http://youtu.be/odvvP5MsB8I
I know I keep saying how EXCITED I am for you guys, but that's because I see stories like THIS happening all the time and I KNOW you guys are going to have an AMAZING transformations!! It's hard NOT to be excited every time a challenge group begins. I sure hope you guys are excited too! If you have any questions please comment below. Can't wait to get started!!!
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DAY ONE
GOOD MORNING! Happy DAY ONE! Ahhh I am so excited!!
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
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! If you don't want to participate in the group I'll just remove ya. Gotta work with the willing right! But for those who want to stay in the group this week I want to focus on your nutrition. So today post some photos of your healthy meals!
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!
Have a wonderful DAY ONE!!!
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DAY TWO
You DID it! You survived the first day! How are you guys 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!
Now this FIRST WEEK of the challenge I am going to focus on your NUTRITION.
Health and weight loss in 80% nutrition 20% workout. So its ABSOLUTELY IMPERATIVE that you carefully choose what you eat!! NOW and ALWAYS! Although we want you to follow the diet plan that came with your workout I want you to ADOPT THIS FOR LIFE!!! The easiest way I have found to do this is to use MICHIS LADDER!!
Michi's Ladder is not a diet. It's a simple substitution plan. To lose weight,
try swapping the foods you eat for similar foods in tiers 1 and 2. The
more you eat in tiers 1 and 2, the more you'll increase your chances of
losing weight and getting all your vital nutrients. There are some healthy foods in lower tiers, but they're either calorie dense or nutrient deficient. HERE IS THE KEY …..To lose weight, and keep it off FOREVER you want to maximize the nutrients in every calorie you consume.
I judge everything I eat by Michis ladder....in fact...its made me a healthy food snob!!! It overall helps me judge what I'm putting in my mouth and how healthy it REALLY is!!
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DAY THREE
Now yesterday we talked about WHAT to eat, and today I want to 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
Hope this gives you an idea of how MUCH you should be eating throughout this 21 day challenge. Keep posting about what you're eating and workout photos and MAKE TODAY COUNT!!
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DAY FOUR
Can you name everything you ate yesterday?? Its hard right?? But when it comes to health and losing weight EVERY CALORIE COUNTS. I am not going to tell you to become the calorie natzi...but I am going to have you WRITE DOWN EVERYTHING YOU EAT!!! You can use paper or my favorite app Myfitness pal. I'm even going to add a free food journal printable that you can use to track your daily food intake. Just uploading that to the FILES now so check that out!
When I first started to try and lose weight I realized that the handful of fish crackers, picking at dinner while I made it, or eating my kids leftovers was SABOTAGING me!!
You don't necessarily have to do this all the time....but the longer you do it the more effortless it will become for you to stay within a good calorie limit. You will effortlessly KNOW about how many calories things have and how much you should eat. Its worth the effort.
TODAY I want you to post your food list, or a picture to let us know YOU KNOW everything you ate today!!!
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DAY FIVE
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 ONE cheat 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!
Also, here's a few tips and advice for eating clean on the GO. http://youtu.be/DjjFidGNq5Y (It's another video I made for my clean eating challenge. And since this first week we are focusing on FOOD it's a good one to watch!)
Make sure to check the files for some tips of the best options for fast food restaurants as well.
Make today great!!
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DAY SIX
Cheat Meals!!
One of the biggest questions I get is.... are cheat meals okay when you're trying to lose weight? WELL.... if you haven't participated in my ten day clean eating challenge, you probably haven't seen this video. It's worth watching!
http://youtu.be/BvSE09J5zsE
Watch that video to find out what's best for YOU. But keep in mind one cheat meal won't make you fat, just like one healthy meal won't make you FIT. You don't have to give up everything you love to be healthy/fit...it's all about MODERATION and Balance people!
But if you're going to have a cheat meal keep this things in mind! No more than 1 per week....and don't get caught in the TRAP of "Oh this will be my cheat 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. haha
REMEMBER we are here to get RESULTS. You need to eat clean 95% of the time to see the results I KNOW you want!
Today just keep on checking in and sharing your food and workout photos. But I'd love for you guys to post your favorite "Cheat Meal" and also...all of the times you RESISTED temptation!
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DAY SEVEN
If you've done a challenge group with me before you know that I don't work on sundays, so I kind of avoid Facebook on this day. SO, because of that I don't expect any of you to check in on Sunday either. If you WANT to, that's totally fine, but you won't be hearing from me. I hope you ALL have a wonderful Sunday with your families!
Now don't use this day to SLACK OFF. Use this day as a day to PLAN to SUCCEED. This is the day I 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! I love the quote "If you fail to PLAN then PLAN TO FAIL". YOU HAVE TO PLAN IN ADVANCE!! So use today to MEAL PREP!! I focus my meal prep on Lunches and snacks because I usually have dinners planned out for my family. These are some things that help me. 1. cut up and put veggies in individual baggies 2. ALWAYS have a baggie of nuts and a protein bar in my purse 3. Prep 3-5 days of lunches at time. (think chicken salad, tuna salad ect.) 4. TUPPERWARE is NOT JUST FOR LEFTOVERS!! use is to prep and plan your meals in advance!! 5. WRITE IT OUT. Get a blank calendar and write out what your are going to eat...then cross it off when you eat it. This helps me not skip meals and from just eating "whatever"
Use the blank meal planner from the FILES and make a plan!! LASTLY, PAT YOURSELF ON THE BACK!!! YOU JUST COMPLETED WEEK ONE!!! WHOOO HOOOO!!!
REMINDER! Tomorrow is picture day!
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DAY 8
Monday
It's picture day!!! I've seen a few progress photos already, but if you haven't done so already, it's time to check in! 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 ASAP - 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.
As for this next week, keep on checking in with your food and workout pics. BUT.... I'd like to focus this next week on your MENTAL transformation as well. SO.... I might give you an assignment each day that will help you have that MENTAL transformation along with your physical transformation.
The truth is...YOU have to work on YOU if you want to be better. If you dont take the time to better yourself from the inside out, to focus on growing....you just wont be as effective at helping people.
To START.... I'd like everyone to pick a personal development book that they commit to reading 10-15 minutes every single day for at least this week. Can you guys do that? 10-15 minutes a day of a good book will change your life! If you're not already reading a book, or you don't know what you'd like to start with, I recommend starting with The Slight Edge by Jeff Olson. And if you'd like to read that book here's a link to a copy to the audio book.
https://www.dropbox.com/sh/uy9veeoq08pg3lz/835pDqCFET
You can download this book to your computer, open via iTunes, and sync to your smart phone. And just cuz I'm awesome, I'll ALSO upload the ebook to the FILES of this group. There is literally NO EXCUSE here! I am making is super easy for you.
Just 10-15 minutes a day. Can you commit to that?? If so, comment below and let me know what book you're going to read!
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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!!
Today I want to continue our theme of working on your MENTAL transformation. So if it's okay, I'm going to give you a little assignment today! I want everyone to think of something THREE things they did RIGHT yesterday, and write them down on a list.
What you focus on EXPANDS. The more you focus on your STRENGTHS and talents, the more you will increase those!! This is a good thing to do DAILY as well if you're struggling with self esteem. If you can force yourself each night to think of THREE things you did good that day, I PROMISE you..... you'll feel better about yourself.
So PRESS PLAY today, CONFIRM BELOW that you have written down three POSITIVE things you did RIGHT yesterday, and if you're willing to share what those things are.... post below! And don't forget to read 10-15 minutes today of your book!!
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DAY 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!
I made this video for my coaches to help them overcome negativity in their businesses. BUT, I feel its applicable to LIFE! If you have a goal to lose weight and change your life, you're going to have to strengthen your mind against negativity. If you have a second today I would watch this video and think about some ways you can strengthen yourself against negativity so you can power past the hard times and reach your goals.
Keep on checking in and sharing your healthy meals and sweaty workout photos! And keep on spending 10-15 minutes a day in personal development and list those 3 things you did RIGHT today! (I promise I won't keep adding to your to-do list each day. lol. But these things will change your life!!)
http://youtu.be/Csk__1tTNxM
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DAY 11
Changing the way you TALK about yourself, it the best way to change how you VIEW yourself. One of my favorite John C Maxwell quotes is.... "You have to see value in yourself, before you see value in adding to yourself."
As in... you guys need to see your great worth if you're going to see the value in taking care of your body! It's ALL interconnected, I swear.
So today.... I'd like to do something a little difference. So please play along;) I still love seeing the food pics and sweaty workout photos. BUT - I would LOVE for you guys to watch this video I made and follow the assignment I give you guys at the end. Share your photo of your sticky notes in the group!
I promise if you do this it WILL help you with your physical transformation!!
http://youtu.be/PTBC_KjqnpI
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DAY 12 FRIDAY
It's day TWELVE of our 4 week challenge! Coming up on the END of week two. This week we have been focusing on your MENTAL transformation. I hope as we have talked this week you have realized that the more you focus on strengthening your mind, the EASIER your physical transformation will be.
Sometimes you have feelings of sadness or frustration, and that can definitely affect your desire to workout! Honestly, one of the BEST ways to overcome depression and feelings of sadness is to focus on OTHERS and looking for opportunities to serve other people.
Today I want you to find TWO people that you can serve and uplift. No strings attached, just find someone that could use a little pick me up.
Post in the group how you helped those two people and brightened their day!
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DAY 13 Saturday
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. 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
I hope you all have a great weekend, but remember to STAY ON TRACK!! Progress photos are MONDAY!!
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DAY 14
It's SUNDAY!! Today I want you to share a QUOTE from something you have read for your Personal Development lately. Here is one of my favorite passages from the book “Life is Journey” by Brian Tracy
“ Every successful enterprise great or small begins with a leap of faith. A driving into the dark into the unknown. Nature is kind to us in that she never lets us see too far ahead. ……Most people quit at the first crisis. They give up and retreat INTO THEIR COMFORT ZONES…But THIS IS NOT FOR YOU!!! Your job is to view each crisis as a TEST to teach you something you need to be more successful in the future. RESOLVE in advance, that no matter what happens, YOU WILL NEVER GIVE UP!!! You will BOUNCE instead of BREAK!! You will keep on keeping on UNTILL YOU SUCCEED”
I KNOW you guys can succeed. It's just a matter of committing to moving FORWARD!! FOCUS on the WEEK AHEAD and FORGET what might have been... STOP beating yourself up for that missed workout... or cheat meal... and for those of you that are kicking butt... Don't relax and think it is time to reward yourself with a rest day that's not in the schedule! THINK of MONDAY (the start of week 3) as a CLEAN SLATE... and a FRESH START to be whoever you dream of being!!!
Want to be one of those people that LOVE eating healthy and working out (those people that make you sick with how disciplined they are...) then ACT AS THOUGH this is EASY & FUN for you... and I kid you not... eventually your ACTING will become your reality!!! Your MIND-SET has more POWER than most of you realize!
GO INTO THIS WEEK with the INTENTION & COMMITMENT to SUCCEED... and YOU WILL!
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DAY 15 MONDAY
OMG!!! We are in WEEK 3!!! You have come SO FAR in your life in just 2 short weeks, whether or not you can see it physically yet... YOU HAVE CHANGED! Best part is... The BIGGEST and BEST changes are YET TO COME!!! It has been said that it takes 21 DAYS to form a habit... Which means, after this week, this new way of life should feel less like a struggle and more like a LIFE-STYLE! (& after 21 consistent days... Your body starts to realize this is your NEW WAY of LIFE and lets go of some of the fat storage it has put away from your YO-YOing days!
NOW, since it's the START to a new week that means it's PICTURE DAY!! So snap those pictures, take your measurements and weigh in.
I know so many people are wondering.... "How long will it take until I see results??!!?" Here's a few thoughts on that....
-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!
So 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?
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DAY 16 TUESDAY
This week I want to focus on the POWER OF PUSH.
Do you know how to PUSH yourself??? Its important, as you gain cardio and muscle endurance (yes it will happen) to learn to PUSH yourself!!! In her book "PUSH" Chalene Johnson talks about the FOUR PILLARS OF EXERCISE....they ARE 1. Cardio -increases cardiovascular endurance and our favorite BURNS CALORIES!!! 2. Strength Builds muscle and revs metabolism!! More muscle=burn more fat when you're doing nothing
3. Flexibility Did you know more flexible muscles have greater
strength potential?? AND tight muscles lead to injury which leads
to....not being able to workout. SO YEAH...DO NOT SKIP YOUR
STRETCHES!!!! 4. Rest. Does anyone else HATE rest day??? Its
hard for me to NOT workout somedays.
I always take Sunday off… For religious reasons. its my rest and regroup day. But as much as I miss my workout HIGH...I find that I am able to push myself harder when I allow my body to rest.
ALSO....SLEEP is included in the category. To have IDEAL weight loss and maintenance YOU NEED TO SLEEP. Coming from and insomniac...this is a hard one for me. Make some changes WHEREVER you can to GET MORE SLEEP!!! Just ponder on these today....where can YOU improve??
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DAY 17 WEDNESDAY
Today we are talking about "perceived level of exertion". Why is this important??? BECAUSE PAIN (ok exertion) = PROGRESS!! Its kind of like that love/hate relationship with sore muscles. It HURTS
but you know its changing your body.
Become familiar with this scale and RATE your workout EVERYTIME. Why?? Because you need to PUSH yourself to change your body.
As Chalene Johnson says "ask yourself CAN I BE DOING MORE??" Give a little MORE in your workouts and you'll notice BIG CHANGES. You'll also start to notice that you as your endurance changes....your workout may go from a 8 down to a 5. That’s PROGRESS!! So learn to PUSH yourself to get back up to that 8 again… to make MORE progress.
http://getoffyourwheel.com/blog/fun-rate-perceived-exertion-chart/
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DAY 18
It's THURSDAY!!! Make sure to push yourself a little today!! Its amazing to see what your body can do!! As you check in today share your PERCEIVED LEVEL OF EXERTION for your workout. Are you giving this your BEST???
And here's a quick little 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!
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DAY 19 FRIDAY
Pillars in a building share the load of weight to hold the roof up....in
Exercise there are 4 PILLARS!! Cardio, Strength, Flexibility, and Rest.
Without one the ROOF sags and eventually caves in. Your heart needs
the cardio, your skeleton needs the muscle for stability, your muscles
need to be flexible to endure cardio and to have the ability to grow
without injury, and without adequate rest… you cant do ANY of the other 3.
CHOOSE ONE PILLAR to work on!!! and MAKE A GOAL!! Mine is going to be flexibility. I am going to stretch when I'm on the floor playing
with kids, in between set while lifting weights and while watching tv.
WHATS YOUR GOAL????
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DAY 20
Saturday... use this opportunity to sum up your week!! I hope this week of PUSH helped you see that we need to PUSH ourselves in lots of different ways. Sometimes I have to force myself to SIT DOWN and BE STILL!!! Its important on your fitness journey to find a sense of BALANCE!! To know when to STOP and when to GO. Juggling life and being healthy is just that...juggling. Learning that 1. its possible and 2. Its worth it is what I want you to come away from this challenge KNOWING.
Find YOUR BALANCE!!!
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DAY 21 SUNDAY
It's SUNDAY!!
I just wanted to share this quote I came across during personal development.
“ Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your DESTINY”
-Mahtma Gandhi
What will your THOUGHTS make of YOU today?? Keep your thoughts POSITIVE and plan out your meals for this next week. Tomorrow starts the LAST week of this challenge!!
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DAY 22 MONDAY
This Week is the POWER OF GOALS! Why do we set GOALS? How do we know what goals to set?? You know what I have found?? The FIRST thing we need to do when setting goals is to figure out our PRIORITIES! You know...the things in life that REALLY MATTER to you!
Why is that important? Because if you set a goal (like to make a million dollars) but it gets in the way of your #1 priority (like spending time with your family) Its best to re-evaluate your goals and put them in line with your PRIORITIES.
Let me give you an example: when I started to try and lose my baby weight I struggled to find the time with my 3 kids at home. BUT I KNEW I could not be a happy mom to my kids unless I was doing something about my weight. I also knew that getting up early when I was still getting up all night with my newborn was not an option. I also needed SLEEP to be a nice mom. So...I worked out when my kids were awake...It wasn't ideal and it was hard but It was the only way to honor my #1 priority to be a HAPPY MOM and reach my goals. Now that my baby is older..and I am getting more sleep....I can get up early to workout so I have more time during the day to focus on my kids. SO.....ITS TIME TO REALLY THINK ABOUT WHAT YOU WANT! What is important to YOU? What are your TOP 5 priorities??? Just take the time to THINK about that today and list them for us TOMORROW. When you rate your day....think in terms of Priorities? Ask yourself...how well did I honor what matters to me MOST today?
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DAY 23 TUESDAY
Today is about YOUR PRIORITIES!!! Write out your TOP FIVE priorities...then give them a good long stare down and decide if they need adjusting.
Thursday we will be making GOALS.....but if you don't know what is most
important how can you make goals that MEAN something and PUSH you?
Share your list if you feel comfortable...if not you can just tell us you made your list Think deep girls!!
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DAY 24 Wednesday
Today I want everyone to share an inspirational video or quote by someone they admire. This video is called "The CRAWL" It is the 1997 finish line of the iron man. Sometimes in our lives we just want to give up. Sometimes it is SO HARD to keep going. But there is something within you that will always cry out "DONT GIVE UP". Reaching your goals is WORTH is. You may fall, you may crawl, but YOU CAN Finish!!!
http://www.youtube.com/watch?v=MTn1v5TGK_w
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DAY 25 Thursday
Today is about GOALS!!! Making goals and following through IS WHAT MAKES LIFE AMAZING!!!
Today I want you to make a list of your TOP 5 GOALS.
I don't want you to be conservative either. Throw out your
insecurities...look at your list of priorities and decide what you
really WANT! The amazing thing is that YOU CAN HAVE IT ALL! It just
takes 1. deciding what you want most 2. figuring out the steps to get
there 3. and taking smalls steps EVERYDAY until you reach your goals.
SMALL STEPS EVERYDAY. THAT'S ALL!! YOU CAN DO ANYTHING YOU CAN IMAGINE!! Isn't that so EXCITING??
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DAY 26 Friday
Can you guys believe this is our last weekend in this challenge? I want you to really think about this Challenge and WHAT YOU HAVE LEARNED. We've been talking this week about GOALS. I know personally I use to set REALLY conservative goals because I didn't want to fail and let myself down! I knew I would beat myself up if I failed at something. But now I've made a commitment to continually move FORWARD, no matter what obstacles come my way. It's not FAILURE unless you quit.
"Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome." Booker T. Washington
So think about your greatest struggle during this challenge as you've moved FORWARD with your goal to be healthy and fit. What have you overcome that you're willing to share with the group?
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DAY 27 SATURDAY
Sum up your week today!!! Is your brain buzzing with GOALS??!! Sometimes I get so EXCITED about my goals that I cant sleep!!! lol. I want you all to know I'm PROUD of you guys!! It's exciting to check in this group and see you guys all working so hard. Treat today like your LAST CHANCE WORKOUT!! Monday is the LAST day of the group!!!
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DAY 28 SUNDAY
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 these 4 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!!
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DAY 29
WELCOME TO DAY 29! A MOMENT OF TRUTH! It's been FOUR WEEKS NOW.
Today I want you to take your pics and measurements and email them to me at [email protected], or just send them in a Facebook message. 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!
Take time today to reflect on your progress and where you want to go from here. This is the beginning of a WHOLE NEW LIFE for you! I truly believe that when you set a goal and ACHEIVE it, it PROPELS you forward in life and you are motivated to do EVEN MORE with your life.
If you're reading this, if you're IN THIS group checking out this post, you've made progress. You are a better person TODAY than you were 4 weeks ago. And HOW FREAKIN COOL is that?!
Don't forget what you've learned here. Focus on GOOD CLEAN eating. Review those 10 clean eating princples. And remember to make personal development a part of your DAILY to do list. As you strengthen your mind, you'll find it easier and easier to strengthen your body. And don't 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!
I believe in you guys. This group is something special, that's for sure.
***EMAIL ME YOUR PICTURES AND YOUR WEIGHT today or tomorrow Morning!***
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I just have to say it has been a PLEASURE doing this group with _____. I have so much respect for these coaches. We hope this has been JUST what you need to jump start your journey.
DON'T STOP NOW!! This was just the beginning though. It's a journey right?? We want to continue to support you for as long as you're willing to make that investment in yourself and meet us halfway.
So connect with your coach today!! They will let you know what some options are to continue on in another group.
THANK YOU for being a part of this journey with us!! xoxo ~Brigitte
Welcome Welcome! Are you guys EXCITED?? We are about to start our Fall into Fitness Challenge group. Official start date is next Monday, but I'm putting this preseason group together now so we can all get to know one another and answer any questions you might have.
My name is Brigitte Linford, and I'm one of the coaches that will be running this group. There will be a few of us so you'll get the BEST support possible.
BUT, in order to make this group a success, we NEED your help! Please read and then comment below if you are committed.
You'll need to send me (or your coach) a front photo, side photo, and back photo of yourself in a bikini and your starting weight. 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! ) And I KNOW nobody wants to take pictures, but trust me, it will make a big difference in the accountability.
I will need you to log into the group daily 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.
Now since this is the first time being in a fitness challenge group, or in a facebook group altogether. I recommend watching this video. It will explain a few little tricks about facebook groups and explain what we expect from you guys.
http://youtu.be/rlxLbOeB9UY
Let us know if you have any questions and comment below that you're ALL IN. Ready, set, GO!
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WELCOME POST # 1 B
(((post a collage of the coaches co hosting this group and introduce them to the team….)))
Hello everyone!
I just wanted to introduce myself and the other coach for this group____. _____ and I are on the same team and I'm THRILLED to be working together in this group. So you guys will be getting LOTS of support from the both of us. But as I posted the other day, we DO need your help!
----The more YOU invest in this group and post and check in, the better your experience will be. I have done a lot of groups by now and I see a direct reflection between the group activity and your RESULTS! Those that are active in the group and posting their sweaty workout photos and meal photos and engaging in the group are the ones with the best results.
So if you want the best results possible - do yourself a favor and commit now to going ALL IN!
If you have any questions at all, please don't hesitate to ask. EXCITED to get started!!
_________________________________________________________
Welcome Post # 2
Upload the nutrition book to the files and tell everyone to go find it and print if off. Explain that they are all given a nutrition guide with their program, but this is another option in case they don't like the one that came with their program.
https://www.dropbox.com/s/yl2a0932o8s6mri/Forward%20Fitness%20Nutrition%20Plan.pdf
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Welcome Post # 3
Upload the challenge group workbook to the files and tell everyone to go find it and print it off. :)
https://www.dropbox.com/sh/4a9gmzkixm215gt/wvSUCRl_rh
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Welcome Post # 4
(((post this with this photo….https://www.dropbox.com/s/2866inz1xgyrqsh/4%20Week%20Challenge%20Prep.png)
Can you guys believe the big day is MONDAY??? Time to get everything all ready to go!! Now I'll tell you that 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 4 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 4 weeks. 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 4 weeks 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 4 weeks! 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 each week!!
EVERYDAY the decisions you make regarding exercise and food will have everything to do with how you feel 4 weeks from now. And these 4 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!
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Welcome Post # 5
((([post with this photo https://www.dropbox.com/s/luu793mw0maqdni/599164_10200701589412015_299139875_n.jpg))))
Hey guys! Hopefully you have all gotten your challenge packs. If you have your challenge pack go ahead and go through it now! Read through your nutrition guide and if you have any questions about it, let us know. We did post another nutrition guide in the FILES of this group as well so you can check that out too.
And don't forget to print off the challenge group workbook! It will help you set some goals and track your progress.
Now, I want to make sure everyone registers for the official Beachbody challenge through Beachbody! You can do so through this link. https://www.teambeachbody.com/beachbody-challenge Since you already have your challenge packs just go to step TWO and enter the contest. At the end of your challenge you'll send in your after photos and win a free shirt and a chance to win over 100,000 dollars. And YES, people do win that money. One of my FAVORITE transformations from Beachbody is this one. Richard Neal lost 240 pounds with Beachbody and won $100,000 prize! He was actually featured in PEOPLE magazine and I just LOVE his story. If you haven't seen this video yet take some time to watch it!
http://youtu.be/odvvP5MsB8I
I know I keep saying how EXCITED I am for you guys, but that's because I see stories like THIS happening all the time and I KNOW you guys are going to have an AMAZING transformations!! It's hard NOT to be excited every time a challenge group begins. I sure hope you guys are excited too! If you have any questions please comment below. Can't wait to get started!!!
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DAY ONE
GOOD MORNING! Happy DAY ONE! Ahhh I am so excited!!
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
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! If you don't want to participate in the group I'll just remove ya. Gotta work with the willing right! But for those who want to stay in the group this week I want to focus on your nutrition. So today post some photos of your healthy meals!
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!
Have a wonderful DAY ONE!!!
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DAY TWO
You DID it! You survived the first day! How are you guys 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!
Now this FIRST WEEK of the challenge I am going to focus on your NUTRITION.
Health and weight loss in 80% nutrition 20% workout. So its ABSOLUTELY IMPERATIVE that you carefully choose what you eat!! NOW and ALWAYS! Although we want you to follow the diet plan that came with your workout I want you to ADOPT THIS FOR LIFE!!! The easiest way I have found to do this is to use MICHIS LADDER!!
Michi's Ladder is not a diet. It's a simple substitution plan. To lose weight,
try swapping the foods you eat for similar foods in tiers 1 and 2. The
more you eat in tiers 1 and 2, the more you'll increase your chances of
losing weight and getting all your vital nutrients. There are some healthy foods in lower tiers, but they're either calorie dense or nutrient deficient. HERE IS THE KEY …..To lose weight, and keep it off FOREVER you want to maximize the nutrients in every calorie you consume.
I judge everything I eat by Michis ladder....in fact...its made me a healthy food snob!!! It overall helps me judge what I'm putting in my mouth and how healthy it REALLY is!!
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DAY THREE
Now yesterday we talked about WHAT to eat, and today I want to 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
Hope this gives you an idea of how MUCH you should be eating throughout this 21 day challenge. Keep posting about what you're eating and workout photos and MAKE TODAY COUNT!!
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DAY FOUR
Can you name everything you ate yesterday?? Its hard right?? But when it comes to health and losing weight EVERY CALORIE COUNTS. I am not going to tell you to become the calorie natzi...but I am going to have you WRITE DOWN EVERYTHING YOU EAT!!! You can use paper or my favorite app Myfitness pal. I'm even going to add a free food journal printable that you can use to track your daily food intake. Just uploading that to the FILES now so check that out!
When I first started to try and lose weight I realized that the handful of fish crackers, picking at dinner while I made it, or eating my kids leftovers was SABOTAGING me!!
You don't necessarily have to do this all the time....but the longer you do it the more effortless it will become for you to stay within a good calorie limit. You will effortlessly KNOW about how many calories things have and how much you should eat. Its worth the effort.
TODAY I want you to post your food list, or a picture to let us know YOU KNOW everything you ate today!!!
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DAY FIVE
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 ONE cheat 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!
Also, here's a few tips and advice for eating clean on the GO. http://youtu.be/DjjFidGNq5Y (It's another video I made for my clean eating challenge. And since this first week we are focusing on FOOD it's a good one to watch!)
Make sure to check the files for some tips of the best options for fast food restaurants as well.
Make today great!!
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DAY SIX
Cheat Meals!!
One of the biggest questions I get is.... are cheat meals okay when you're trying to lose weight? WELL.... if you haven't participated in my ten day clean eating challenge, you probably haven't seen this video. It's worth watching!
http://youtu.be/BvSE09J5zsE
Watch that video to find out what's best for YOU. But keep in mind one cheat meal won't make you fat, just like one healthy meal won't make you FIT. You don't have to give up everything you love to be healthy/fit...it's all about MODERATION and Balance people!
But if you're going to have a cheat meal keep this things in mind! No more than 1 per week....and don't get caught in the TRAP of "Oh this will be my cheat 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. haha
REMEMBER we are here to get RESULTS. You need to eat clean 95% of the time to see the results I KNOW you want!
Today just keep on checking in and sharing your food and workout photos. But I'd love for you guys to post your favorite "Cheat Meal" and also...all of the times you RESISTED temptation!
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DAY SEVEN
If you've done a challenge group with me before you know that I don't work on sundays, so I kind of avoid Facebook on this day. SO, because of that I don't expect any of you to check in on Sunday either. If you WANT to, that's totally fine, but you won't be hearing from me. I hope you ALL have a wonderful Sunday with your families!
Now don't use this day to SLACK OFF. Use this day as a day to PLAN to SUCCEED. This is the day I 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! I love the quote "If you fail to PLAN then PLAN TO FAIL". YOU HAVE TO PLAN IN ADVANCE!! So use today to MEAL PREP!! I focus my meal prep on Lunches and snacks because I usually have dinners planned out for my family. These are some things that help me. 1. cut up and put veggies in individual baggies 2. ALWAYS have a baggie of nuts and a protein bar in my purse 3. Prep 3-5 days of lunches at time. (think chicken salad, tuna salad ect.) 4. TUPPERWARE is NOT JUST FOR LEFTOVERS!! use is to prep and plan your meals in advance!! 5. WRITE IT OUT. Get a blank calendar and write out what your are going to eat...then cross it off when you eat it. This helps me not skip meals and from just eating "whatever"
Use the blank meal planner from the FILES and make a plan!! LASTLY, PAT YOURSELF ON THE BACK!!! YOU JUST COMPLETED WEEK ONE!!! WHOOO HOOOO!!!
REMINDER! Tomorrow is picture day!
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DAY 8
Monday
It's picture day!!! I've seen a few progress photos already, but if you haven't done so already, it's time to check in! 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 ASAP - 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.
As for this next week, keep on checking in with your food and workout pics. BUT.... I'd like to focus this next week on your MENTAL transformation as well. SO.... I might give you an assignment each day that will help you have that MENTAL transformation along with your physical transformation.
The truth is...YOU have to work on YOU if you want to be better. If you dont take the time to better yourself from the inside out, to focus on growing....you just wont be as effective at helping people.
To START.... I'd like everyone to pick a personal development book that they commit to reading 10-15 minutes every single day for at least this week. Can you guys do that? 10-15 minutes a day of a good book will change your life! If you're not already reading a book, or you don't know what you'd like to start with, I recommend starting with The Slight Edge by Jeff Olson. And if you'd like to read that book here's a link to a copy to the audio book.
https://www.dropbox.com/sh/uy9veeoq08pg3lz/835pDqCFET
You can download this book to your computer, open via iTunes, and sync to your smart phone. And just cuz I'm awesome, I'll ALSO upload the ebook to the FILES of this group. There is literally NO EXCUSE here! I am making is super easy for you.
Just 10-15 minutes a day. Can you commit to that?? If so, comment below and let me know what book you're going to read!
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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!!
Today I want to continue our theme of working on your MENTAL transformation. So if it's okay, I'm going to give you a little assignment today! I want everyone to think of something THREE things they did RIGHT yesterday, and write them down on a list.
What you focus on EXPANDS. The more you focus on your STRENGTHS and talents, the more you will increase those!! This is a good thing to do DAILY as well if you're struggling with self esteem. If you can force yourself each night to think of THREE things you did good that day, I PROMISE you..... you'll feel better about yourself.
So PRESS PLAY today, CONFIRM BELOW that you have written down three POSITIVE things you did RIGHT yesterday, and if you're willing to share what those things are.... post below! And don't forget to read 10-15 minutes today of your book!!
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DAY 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!
I made this video for my coaches to help them overcome negativity in their businesses. BUT, I feel its applicable to LIFE! If you have a goal to lose weight and change your life, you're going to have to strengthen your mind against negativity. If you have a second today I would watch this video and think about some ways you can strengthen yourself against negativity so you can power past the hard times and reach your goals.
Keep on checking in and sharing your healthy meals and sweaty workout photos! And keep on spending 10-15 minutes a day in personal development and list those 3 things you did RIGHT today! (I promise I won't keep adding to your to-do list each day. lol. But these things will change your life!!)
http://youtu.be/Csk__1tTNxM
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DAY 11
Changing the way you TALK about yourself, it the best way to change how you VIEW yourself. One of my favorite John C Maxwell quotes is.... "You have to see value in yourself, before you see value in adding to yourself."
As in... you guys need to see your great worth if you're going to see the value in taking care of your body! It's ALL interconnected, I swear.
So today.... I'd like to do something a little difference. So please play along;) I still love seeing the food pics and sweaty workout photos. BUT - I would LOVE for you guys to watch this video I made and follow the assignment I give you guys at the end. Share your photo of your sticky notes in the group!
I promise if you do this it WILL help you with your physical transformation!!
http://youtu.be/PTBC_KjqnpI
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DAY 12 FRIDAY
It's day TWELVE of our 4 week challenge! Coming up on the END of week two. This week we have been focusing on your MENTAL transformation. I hope as we have talked this week you have realized that the more you focus on strengthening your mind, the EASIER your physical transformation will be.
Sometimes you have feelings of sadness or frustration, and that can definitely affect your desire to workout! Honestly, one of the BEST ways to overcome depression and feelings of sadness is to focus on OTHERS and looking for opportunities to serve other people.
Today I want you to find TWO people that you can serve and uplift. No strings attached, just find someone that could use a little pick me up.
Post in the group how you helped those two people and brightened their day!
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DAY 13 Saturday
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. 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
I hope you all have a great weekend, but remember to STAY ON TRACK!! Progress photos are MONDAY!!
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DAY 14
It's SUNDAY!! Today I want you to share a QUOTE from something you have read for your Personal Development lately. Here is one of my favorite passages from the book “Life is Journey” by Brian Tracy
“ Every successful enterprise great or small begins with a leap of faith. A driving into the dark into the unknown. Nature is kind to us in that she never lets us see too far ahead. ……Most people quit at the first crisis. They give up and retreat INTO THEIR COMFORT ZONES…But THIS IS NOT FOR YOU!!! Your job is to view each crisis as a TEST to teach you something you need to be more successful in the future. RESOLVE in advance, that no matter what happens, YOU WILL NEVER GIVE UP!!! You will BOUNCE instead of BREAK!! You will keep on keeping on UNTILL YOU SUCCEED”
I KNOW you guys can succeed. It's just a matter of committing to moving FORWARD!! FOCUS on the WEEK AHEAD and FORGET what might have been... STOP beating yourself up for that missed workout... or cheat meal... and for those of you that are kicking butt... Don't relax and think it is time to reward yourself with a rest day that's not in the schedule! THINK of MONDAY (the start of week 3) as a CLEAN SLATE... and a FRESH START to be whoever you dream of being!!!
Want to be one of those people that LOVE eating healthy and working out (those people that make you sick with how disciplined they are...) then ACT AS THOUGH this is EASY & FUN for you... and I kid you not... eventually your ACTING will become your reality!!! Your MIND-SET has more POWER than most of you realize!
GO INTO THIS WEEK with the INTENTION & COMMITMENT to SUCCEED... and YOU WILL!
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DAY 15 MONDAY
OMG!!! We are in WEEK 3!!! You have come SO FAR in your life in just 2 short weeks, whether or not you can see it physically yet... YOU HAVE CHANGED! Best part is... The BIGGEST and BEST changes are YET TO COME!!! It has been said that it takes 21 DAYS to form a habit... Which means, after this week, this new way of life should feel less like a struggle and more like a LIFE-STYLE! (& after 21 consistent days... Your body starts to realize this is your NEW WAY of LIFE and lets go of some of the fat storage it has put away from your YO-YOing days!
NOW, since it's the START to a new week that means it's PICTURE DAY!! So snap those pictures, take your measurements and weigh in.
I know so many people are wondering.... "How long will it take until I see results??!!?" Here's a few thoughts on that....
-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!
So 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?
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DAY 16 TUESDAY
This week I want to focus on the POWER OF PUSH.
Do you know how to PUSH yourself??? Its important, as you gain cardio and muscle endurance (yes it will happen) to learn to PUSH yourself!!! In her book "PUSH" Chalene Johnson talks about the FOUR PILLARS OF EXERCISE....they ARE 1. Cardio -increases cardiovascular endurance and our favorite BURNS CALORIES!!! 2. Strength Builds muscle and revs metabolism!! More muscle=burn more fat when you're doing nothing
3. Flexibility Did you know more flexible muscles have greater
strength potential?? AND tight muscles lead to injury which leads
to....not being able to workout. SO YEAH...DO NOT SKIP YOUR
STRETCHES!!!! 4. Rest. Does anyone else HATE rest day??? Its
hard for me to NOT workout somedays.
I always take Sunday off… For religious reasons. its my rest and regroup day. But as much as I miss my workout HIGH...I find that I am able to push myself harder when I allow my body to rest.
ALSO....SLEEP is included in the category. To have IDEAL weight loss and maintenance YOU NEED TO SLEEP. Coming from and insomniac...this is a hard one for me. Make some changes WHEREVER you can to GET MORE SLEEP!!! Just ponder on these today....where can YOU improve??
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DAY 17 WEDNESDAY
Today we are talking about "perceived level of exertion". Why is this important??? BECAUSE PAIN (ok exertion) = PROGRESS!! Its kind of like that love/hate relationship with sore muscles. It HURTS
but you know its changing your body.
Become familiar with this scale and RATE your workout EVERYTIME. Why?? Because you need to PUSH yourself to change your body.
As Chalene Johnson says "ask yourself CAN I BE DOING MORE??" Give a little MORE in your workouts and you'll notice BIG CHANGES. You'll also start to notice that you as your endurance changes....your workout may go from a 8 down to a 5. That’s PROGRESS!! So learn to PUSH yourself to get back up to that 8 again… to make MORE progress.
http://getoffyourwheel.com/blog/fun-rate-perceived-exertion-chart/
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DAY 18
It's THURSDAY!!! Make sure to push yourself a little today!! Its amazing to see what your body can do!! As you check in today share your PERCEIVED LEVEL OF EXERTION for your workout. Are you giving this your BEST???
And here's a quick little 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!
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DAY 19 FRIDAY
Pillars in a building share the load of weight to hold the roof up....in
Exercise there are 4 PILLARS!! Cardio, Strength, Flexibility, and Rest.
Without one the ROOF sags and eventually caves in. Your heart needs
the cardio, your skeleton needs the muscle for stability, your muscles
need to be flexible to endure cardio and to have the ability to grow
without injury, and without adequate rest… you cant do ANY of the other 3.
CHOOSE ONE PILLAR to work on!!! and MAKE A GOAL!! Mine is going to be flexibility. I am going to stretch when I'm on the floor playing
with kids, in between set while lifting weights and while watching tv.
WHATS YOUR GOAL????
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DAY 20
Saturday... use this opportunity to sum up your week!! I hope this week of PUSH helped you see that we need to PUSH ourselves in lots of different ways. Sometimes I have to force myself to SIT DOWN and BE STILL!!! Its important on your fitness journey to find a sense of BALANCE!! To know when to STOP and when to GO. Juggling life and being healthy is just that...juggling. Learning that 1. its possible and 2. Its worth it is what I want you to come away from this challenge KNOWING.
Find YOUR BALANCE!!!
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DAY 21 SUNDAY
It's SUNDAY!!
I just wanted to share this quote I came across during personal development.
“ Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your DESTINY”
-Mahtma Gandhi
What will your THOUGHTS make of YOU today?? Keep your thoughts POSITIVE and plan out your meals for this next week. Tomorrow starts the LAST week of this challenge!!
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DAY 22 MONDAY
This Week is the POWER OF GOALS! Why do we set GOALS? How do we know what goals to set?? You know what I have found?? The FIRST thing we need to do when setting goals is to figure out our PRIORITIES! You know...the things in life that REALLY MATTER to you!
Why is that important? Because if you set a goal (like to make a million dollars) but it gets in the way of your #1 priority (like spending time with your family) Its best to re-evaluate your goals and put them in line with your PRIORITIES.
Let me give you an example: when I started to try and lose my baby weight I struggled to find the time with my 3 kids at home. BUT I KNEW I could not be a happy mom to my kids unless I was doing something about my weight. I also knew that getting up early when I was still getting up all night with my newborn was not an option. I also needed SLEEP to be a nice mom. So...I worked out when my kids were awake...It wasn't ideal and it was hard but It was the only way to honor my #1 priority to be a HAPPY MOM and reach my goals. Now that my baby is older..and I am getting more sleep....I can get up early to workout so I have more time during the day to focus on my kids. SO.....ITS TIME TO REALLY THINK ABOUT WHAT YOU WANT! What is important to YOU? What are your TOP 5 priorities??? Just take the time to THINK about that today and list them for us TOMORROW. When you rate your day....think in terms of Priorities? Ask yourself...how well did I honor what matters to me MOST today?
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DAY 23 TUESDAY
Today is about YOUR PRIORITIES!!! Write out your TOP FIVE priorities...then give them a good long stare down and decide if they need adjusting.
Thursday we will be making GOALS.....but if you don't know what is most
important how can you make goals that MEAN something and PUSH you?
Share your list if you feel comfortable...if not you can just tell us you made your list Think deep girls!!
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DAY 24 Wednesday
Today I want everyone to share an inspirational video or quote by someone they admire. This video is called "The CRAWL" It is the 1997 finish line of the iron man. Sometimes in our lives we just want to give up. Sometimes it is SO HARD to keep going. But there is something within you that will always cry out "DONT GIVE UP". Reaching your goals is WORTH is. You may fall, you may crawl, but YOU CAN Finish!!!
http://www.youtube.com/watch?v=MTn1v5TGK_w
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DAY 25 Thursday
Today is about GOALS!!! Making goals and following through IS WHAT MAKES LIFE AMAZING!!!
Today I want you to make a list of your TOP 5 GOALS.
I don't want you to be conservative either. Throw out your
insecurities...look at your list of priorities and decide what you
really WANT! The amazing thing is that YOU CAN HAVE IT ALL! It just
takes 1. deciding what you want most 2. figuring out the steps to get
there 3. and taking smalls steps EVERYDAY until you reach your goals.
SMALL STEPS EVERYDAY. THAT'S ALL!! YOU CAN DO ANYTHING YOU CAN IMAGINE!! Isn't that so EXCITING??
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DAY 26 Friday
Can you guys believe this is our last weekend in this challenge? I want you to really think about this Challenge and WHAT YOU HAVE LEARNED. We've been talking this week about GOALS. I know personally I use to set REALLY conservative goals because I didn't want to fail and let myself down! I knew I would beat myself up if I failed at something. But now I've made a commitment to continually move FORWARD, no matter what obstacles come my way. It's not FAILURE unless you quit.
"Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome." Booker T. Washington
So think about your greatest struggle during this challenge as you've moved FORWARD with your goal to be healthy and fit. What have you overcome that you're willing to share with the group?
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DAY 27 SATURDAY
Sum up your week today!!! Is your brain buzzing with GOALS??!! Sometimes I get so EXCITED about my goals that I cant sleep!!! lol. I want you all to know I'm PROUD of you guys!! It's exciting to check in this group and see you guys all working so hard. Treat today like your LAST CHANCE WORKOUT!! Monday is the LAST day of the group!!!
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DAY 28 SUNDAY
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 these 4 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!!
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DAY 29
WELCOME TO DAY 29! A MOMENT OF TRUTH! It's been FOUR WEEKS NOW.
Today I want you to take your pics and measurements and email them to me at [email protected], or just send them in a Facebook message. 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!
Take time today to reflect on your progress and where you want to go from here. This is the beginning of a WHOLE NEW LIFE for you! I truly believe that when you set a goal and ACHEIVE it, it PROPELS you forward in life and you are motivated to do EVEN MORE with your life.
If you're reading this, if you're IN THIS group checking out this post, you've made progress. You are a better person TODAY than you were 4 weeks ago. And HOW FREAKIN COOL is that?!
Don't forget what you've learned here. Focus on GOOD CLEAN eating. Review those 10 clean eating princples. And remember to make personal development a part of your DAILY to do list. As you strengthen your mind, you'll find it easier and easier to strengthen your body. And don't 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!
I believe in you guys. This group is something special, that's for sure.
***EMAIL ME YOUR PICTURES AND YOUR WEIGHT today or tomorrow Morning!***
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I just have to say it has been a PLEASURE doing this group with _____. I have so much respect for these coaches. We hope this has been JUST what you need to jump start your journey.
DON'T STOP NOW!! This was just the beginning though. It's a journey right?? We want to continue to support you for as long as you're willing to make that investment in yourself and meet us halfway.
So connect with your coach today!! They will let you know what some options are to continue on in another group.
THANK YOU for being a part of this journey with us!! xoxo ~Brigitte