Chest: Circumference of your chest at the nipple line
Waist: Circumference of your torso at the smallest point—usually an inch or two below your ribs
Belly Button: Circumference of your torso at the point that is level with your belly button
Glutes: Circumference of your glutes/hips at the fullest point
Right Thigh: Circumference of your thigh at the fullest point
Right Calf: Circumference of your calf at the fullest point
Right Arm: Circumference of your arm halfway between elbow and shoulder
Record your measurements and progress so that you can see the changes that are happening to your body. Here you will also keep track of your before and after results.
Select a Check-In Survey below to enter your results.
The meal plan is the focus of this program and includes a variety of different clean-eating recipes and snacks designed to please your tastebuds, meet your nutritional needs, and help you take control of your diet. The accompanying workouts are included as a compliment to the meal plan and feature HIIT-based workouts that will boost your heart rate and burn fat efficiently and effectively.
It’s so important to keep track of your progress through measurements and pictures, so please keep track!
Starting a new program can often result in sore muscles, and believe it or not, this is a good thing. It means your muscles are hard at work and busy repairing themselves to come back even stronger and more toned.
Soreness comes from lactic acid building up in your muscles from exercise or exertion. You can help relieve your symptoms and break up this lactic acid buildup by trying a few of these tactics:
Like I said above, being sore is the result of a buildup of lactic acid, some people produce more lactic acid than others and will generally feel more sore. If you’re not sore, it doesn’t necessarily mean your workout wasn’t successful. Just make sure you’re really challenging yourself with each exercise!
Every workout comes with an accompanying video where I demonstrate proper form and walk you through every exercise for you! You can either watch the video for reference before going to the gym, or pull it up on your mobile device while you’re there. The workouts are also included in the Workouts eBook.
Yes! Please follow the meal plan as written. I’ve taken rest days into consideration and have carefully calculated the recipes for the duration of the challenge to work in tandem with the included workouts and rest days.
Keeping your blood sugar levels stable will do a lot to help you avoid craving. You can do this by adding in more approved veggies to each of your daily meals. You can also try any of the following strategies to help you avoid sugar cravings and stay on plan:
Active rest days are just as important as workout days. I’ve designed an active rest day regimen to give your body a break from weights and cardio, so you can get your yoga on and stretch those sore muscles.
I love doing yoga and encourage you to include this as part of your active rest day. It’s so beneficial for your body and mind. Not only does yoga improve your flexibility, it also helps reduce soreness and speed up your recovery. Yoga is a great way to build strength, and it’s a relaxing way to unwind and really concentrate on your mind and your body at the same time. You can also go on a walk, a hike, swim, etc. Your body will thank you!