January #rightfittabs - 80/20

Abs are Made in the Kitchen... Combining Nutrition & Ab Work

Congratulations on making a commitment to your health and your core!! This is month 2 of a 5 set series BUT DON'T WORRY - you can start anywhere or anytime!  If yu didn't get to complete Month 1 - you can go back in later in the year to complete!   Welcome to your #RightFittAbs Challenge!  

This months focus is nutrition

In month 1 we worked on consistency.  The aim was to learn how to create a habit so that doing ab work daily seemed like a natural part of your schedule!! Many of you had MAJOR RESULTS... while others didn't quite see it.  Why is that?

 

It is because in order to start to see definition in your core - you have to have a handle on your NUTRITION.  And while you can increase your core strength regardless of nutrition, you are not going to change your physical appearance much if you do not become aware of what you EAT.  That is why we have added on a component of nutrition this month. 

 

This means that in addition to your ab work, you are also committing to tracking your macros EVERY SINGLE DAY January 3rd through January  31st!!  You get 4 skip days.  THAT IS IT!  And you cannot double up and make up for missed days - you must complete all of the remaining days.  There is a method to our madness and our first mission is to get used to doing something each and every day.  Eventually you want your body to CRAVE the work.

 

Here are a couple rules, but PLEASE WATCH THE VIDEOS THAT OFFER FURTHER EXPLANATION of the exercises!!

 

Step 1:

 Take a before picture of your core (preferably front, side and back)

Step 2:

Save the Ab Set pic on your phone!

Step 3:

Complete the exercises at YOUR pace on the days YOU select.  Track your reps.  I like to edit the pic on my phone like this to keep track... others right down reps on a notepad. 

 

 

 

 

 

 

Step 4: 

Check in on Facebook by clicking 'Check In' and selecting RightFitt... write up anything you like as long as your coach can go back to RightFitt and see all of your posts.  Use #RightFittAbs and include an update of your numbers  (If you do not like to post publicly...no problem... you will still get abs, you just won't be eligible to win February Abs for Free)  You must check in at least 15 times to win.

Step 5:

Track your MACROS using MyFitnessPal or another app.  This only works if you LOG ALL OF YOUR FOOD.   If you this is your first time watching macros, it may be a little challenging the first couple days.  But after that you start to build up your usual foods and it gets easier!!  Post a screenshot of your macros in the following PRIVATE GROUP.  We will support one another in our private group and address any questions.   You must complete this 25 out of the 31 days.    

RIGHTFITT COMMUNITY GROUP LINK

 

STEP 6: 

Get GOOD at your macros!!  For weight loss and body transformation, we recommend starting off by changing your goals on MyFitnessPal to be 40% Protein, 30% Fat and 30% Carbs.

Step 7:​

WIN!??  If you complete all of the ab work and check in publically 15 times PLUS track your macros and post a screen shot in the private group 25 times - You will get the February challenge for no entry fee.  Complete all Ab months and win an even the GRAND PRIZ

 

 

 

 

 

 

VIDEO LINK FOR ALL EXERCISES

PEOPLE CAN JOIN UP THROUGH JANUARY 6TH AND STILL WIN!!!  So invite your friends!!  They can join after that as well but they will not be eligible for a prize. 
 

Ask your FittCoach if you have questions!!  Remember - Abs are made in the kitchen, so no matter HOW hard you work - you will never see your abs unless you are NAILING your nutrition!!  

AGAIN - Make sure you are in our private community group for continual support and coaching!  

RIGHTFITT COMMUNITY GROUP LINK

Additional tools for success

Start up meeting

We will have a start up meeting on Monday December 2nd in order to answer all of your questions and keep you on track!!  

Zoom Meeting Link Monday JAN 6th @ 7pm MST


 

Nutrition guidance

25 to 35g protein

Up to 300 calories

Suggestion to play with your Healthy Formula 1 in Waffles, Pancakes, Muffins, Cupcakes and Crepes.  

Recipes are in the RightFitt Community Facebook Group

25 to 35g protein

Up to 300 calories

Enjoy one of our many holiday flavor Formula 1 shakes like pumpkin spice, carrot cake, caramel drizzle frappuccino or praline 'n cream.

(if you are not doing shakes, follow macro guidelines above)

10-15g protein

100-200 calories

You should have 1-2 snacks per day.  You will notice if you follow those ratios of calories to protein - you will not be able to have a large carb serving  

Try:

Cottage cheese, greek yogurt, jerky, deli meet, tuna, veggies or protein bars.

40 - 50g protein

400 - 600 calories

Your main meal each day does NOT have to be at night - you can mix and match these any way that makes sense for you.  (bfast lunch or dinner)

For one meal focus on including:

  • Protein

  • Raw Veggie

  • Cooked Veggie

  • 1 Serving Carb

Need Meal Ideas?  Try one of these links to help you find some yummy recipes! 

QUICK RECIPE LINKS

SKINNY TASTE

Look for recipes that have a 10% protein ratio.  That means if a recipe is 500 calories than It should have close to 50g protein

GOT 

QUESTIONS?

We can't wait to hear from you

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