Prepare for Success
To be prepared to make the best of your challenge, don’t go at it alone, locate your accountability partner and take advantage of the online support system (trust me you’re not the only one struggling). Mental focus and discipline are extremely important to achieving your goals, so let’s talk a bit about mindset..
You must have clear Fitness Goals and a real driving desire and until you identify why you’re here and why you will stay committed when it gets tough, success will not happen!
“What is your WHY?”… What is the reason you’re wanting to live a healthy life, lose weight, and/or create your new body??
Get out a piece of paper and quickly set some short and long-term goals. You MUST figure out, write down, then post your “WHY” reason(s) with hashtag #MyWhyIs… and #TotalFit.
Once you KNOW and post your “WHY”, take a photo from Day One to remember where you started!
Remember The Rules
If you want the results, you must follow the rules (this isn’t a fad diet or a quick weight loss scheme). So starting TODAY and for the next 21 days, here are the rules:
|1.||No Alcohol||Liquor, Beer, Adult beverages.. Whatever you want to call it, You must abstain|
|2.||No Fried Foods||Yes, that includes Chick-Fil-A waffle fries and BK onion rings.|
|3.||No Fast Food||NONE!|
|4.||Drink 1/2 your Body Weight in Ounces of Water||A 200 lb man would drink 100 oz. of water daily|
|5.||*Keep a Daily Food Journal of Everything You Eat||Listed below is an app that makes this very easy|
|6.||Commit to Eating Clean and Plan Your Meals||During the challenge we will provide helpful info & healthy food options|
|7.||Share Your Photos to Instagram, Facebook, Twitter and G+ (use hashtag #TotalFit)||Sharing is caring, do your part!|
You get 3 cheat days the entire Challenge.
The most important component of getting in shape is changing your lifestyle and eating habits. Don’t give up and revert back to your old routine or your body will remain the same!
Week 1 Overview:
This is a brief overview of this upcoming week. Your daily challenges (instructional video and photos) will be available on this site starting tomorrow AND you’ll receive an email around 5am EST with a synopsis of your workout and/or nutrition challenge. If ever you do not receive the email, simply visit the HOME page.
Take a look at the week ahead, plan your groceries and set aside time for your workouts now…
Day 1 – Sunday May 21st:
Planning is Key, Prepare for Success
Day 2 – Monday May 22nd:
“MixUp Monday” Workout
Day 3 – Tuesday May 23rd:
“Test Yourself Tuesday” Workout + “Go Green” Nutrition Challenge (Green Veggies) + Ab Workout
Day 4 – Wednesday May 24th:
“World Wide Wednesday”
Day 5 – Thursday May 25th:
“Throwback Thursday” Barcelona Upper Body Burner
Day 6 – Friday May 26th:
“Fit Fun Friday” Contest Challenge
Day 7 – Saturday May 27th:
Although no equipment is required for the challenge, these basic items are very useful and can improve your results:
- Exercise Mat
- Medicine Ball
- Jump Rope
What size medicine ball do I need?
They aren’t required, but will add resistance to your exercises. For most people any medicine ball between 6 – 12 pounds should work. Males may opt for medicine ball between 10-20 lbs. Basically, whatever works for you.
How heavy should my dumbbells be?
Again, they aren’t required, and that’s hard to say. But I will say the majority of women use 3, 5, 8, 10 or 12lb dumbbells and fellas usually opt for 8, 10, 12 , 15 or 20′s. (Many of these moves will be new to you so you definitely don’t need to go super heavy. Proper form is crucial.)
Declare your victory, and throughout this journey remember to celebrate your small victories as you work towards the larger ones. Communicate with your accountability partners and cheer each other on!
That’s it!! Plan and prepare today and tomorrow YOU will #ShutUpandTrain!!