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Round 3 #rightfittabs - pull it in

Strengthening the Inner Core & Stripping Fat - Cardio, Strength and Isometrics

Congratulations on making a commitment to your health and your core!! This is month 3 of a 5 set series BUT DON'T WORRY - you can start anywhere or anytime!  If you didn't get to complete Month 1 or Month 2 - you can go back in later in the year to complete!   Welcome to your #RightFittAbs Challenge!  

This months focus is cardio, core work and isometrics

Step 1:

 Take a before picture of your core (preferably front, side and back)  In order to win FREE abs you have to have a documented before and after pic - this can be completely anonymous with no face or body showing.  

Step 2:

Save the Ab Set pic on your phone!

Step 3:

Workout!!  You will complete a series of things in order to earn 1pt.  Throughout the month you must earn 28 pts and check in to RightFitt each time you complete your task!  You can only take 6 days completely off.  (But don't forget you still need 28 pts so you will have do double up some days if you skip)  Also notice there are 31 exercises listed and a couple repeats.  You get to pick your 28.... or maybe you are an over achiever and want to do all 31 and repeats!)

 

SPRINTS - Do 3 sprints.  This is full on 'run as fast as your body can move'.  When you work at this level, your body will 'turn off' at a certain point, so just go as far as you can.  I literally go outside and sprint (knees pulling up, arms swinging, breath as hard as it goes) down the block.  Then I walk back until I am recovered.  Repeat for 3 sprints!  These are phenomenal for your core working your Rectus Abdominis, TVA and Obliques.  PLUS it is going to help strip fat with a high calorie burn.  If you are unable to sprint for some reason, you can do 3 sets of 15 burpees.  (NOTICE IT IS NOW 15 BURPEES NOT 10...10 was not getting good enough results)

****If you are just getting started with us or if you need an option that isn't so intense, I have a solution!!  Even though this will not deliver the same results, it will get you moving and improve your conditioning!  You can do STEP UPS - 3 sets of 1 minute or 3 minutes total.  This option excludes you from winning the prize.

 

TABATA - Do 1 Tabata.  This will be different every single day.  See the above picture and select one of the choices.  Do 4 minutes (20 seconds on 10 seconds off) of that 1 exercise.  You should work to full exhaustion.  If you are not familiar with tabatas, read this article.  I also suggest downloading a tabata timer app.

 

CONFUSED ON SOME OF THOSE EXERCISES? VISIT OUR YOUTUBE CHANNEL HERE!

PLANK - Do a 1 Minute Plank.  This should be at a full exhaustion level.  You can do any type of plank, but protect your lower back by never arching.  (side plank, knee plank, straight arm plank)  If 1 minute is EASY for you.... this is not going to be good enough for you to get results.  Up level to 90 - 120 seconds. 

 

Step 4:

Print the above picture and CROSS OFF the item you complete.  Post the picture on your own personal facebook wall and check in to RightFitt. (I also suggest tagging your coach).  Use the #RightFittabs so that we can review all of the posts.  As the month progresses, more and more of your picture posted will be crossed out until finally you may get them all crossed off!!  If you would like to post a different pic or something real hilarious - please do!!  Just check in and use the hashtag so we can find!  If you do not want to win free abs but still want results - NO PROBLEM!!  Just check in to our private group!

 

GET CREATIVE.  What if you want to skip a day?  You can!!  You can skip up to 6 days.  But no more than 6.  The catch is - you still have to have 28 points - So you will need to work CRAZY hard another day and earn more than 1 point.   If you do this - make sure you go in order through the workout; then repeat with a different tabata.  Meaning - sprint, tabata plank repeat... no sprint x9, tabata x3, plank 3 minutes... you have to go in order.  (listen to the following video if that is confusing)

 

STEP 5: 

Don't forget your nutrition.  If you join us and work your tail off but skip breakfast every day and grab a lunch on the go or treat from starbucks... don't expect much results.  As we learned in phase 2 - it's 80% nutrition and 20% fitness.  If you haven't been getting the weight loss results you desire - reach out for a free personal consult so we can talk about a strategy that will work FOR YOU!  Make sure you are in the following free group for additional support

RIGHTFITT COMMUNITY GROUP LINK

 

Also be sure to subscribe to our Youtbe channel to get updates on nutrition, fitness and mindset

RightFitt YouTube Channel

Step 6:​

IMPROVE YOR RESULTS - This is a great month to add the 30 day fat burner to your nutrition.  You can purchase the Prolessa from your designated FittCoach.  If you are not sure who that is - look at your facebook messenger and you should have a message from Caley Woodward Carroll letting you know the right contact!!

Step 7:​

WIN!??  If you complete all of the ab work , check in publicly 22 times and provide a before and after pic (anonymous post option for those not wanting share) -  You will get the 4th Abs challenge for no entry fee.  Complete all Ab months and win an even the GRAND PRIZ!!  Remember - at the end of the day this is about RESULTS so you do not have to complete all of these things to get results - but all of the things will help keep you accountable and on track. 

PEOPLE CAN JOIN UP THROUGH February 7TH AND STILL WIN!!!  So invite your friends!!  They can join after that as well but they will not be eligible for a prize. 
 

I did not join in february - now what?

No worries!!  ​We realize that our clients want abs when they want abs!!  So you can join at other times of the year and it doesn't have to be during "one specific month".  So first thing is to DECLARE your start date and end date in the RightFitt Community group.  This challenge is 28 days long.  So if you start June 3rd... count out 28 days and that will be your end date aka July 1st.  You would declare in the group

"I am starting Round 3 of #RightFittAbs and my start date is June 3rd and I will be done by July 1st!!  I have taken pics and am ready to rock!!"

It's that simple!  Then just follow the rules above!  Keep in mind - there is no "winning" when you are off cycle so your prize is A ROCK HARD CORE!!  

RIGHTFITT COMMUNITY GROUP LINK

If you have questions - text Caley at 720-275-9588​

Additional tools for success

Start up meeting

If you joined in February - please join our live meeting to answer questions and make sure you are ready for success!! 

Zoom Meeting Link Monday FEB 3rd @ 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