Round 4 #rightfittabs - Adding muscle

Time to be able to SEE those abs.  Let's add some muscle!  

Congratulations on making a commitment to your health and your core!! This is month 4 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 or Month 3 - you can go back in later in the year to complete!   Welcome to your #RightFittAbs Challenge!  

This months focus is increasing definition by adding muscle and depth. 

 

It's time to grab the weights.

 

This month has a LOT more than our previous months - so get ready!  You will work your abs for 10 minutes a day 6 days a week.  Look at the workout for the day; watch the video below and use either a heavy or light weight depending on instructions. 

 

After completing your workout, check in on your personal facebook page by selecting location 'RightFitt' and tag your coach.  We will be able to track your progress!  Also - be sure to take a before picture of your core!  CHALLENGE STARTS MARCH 4TH AND LASTS 4 WEEKS. 

Challenge Overview

 

 

 

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 schedule for the month

Step 3:

Workout!!  You will complete a workout 6 days a week.  No make ups or doubling up.  You don't have to take off Sundays but you will take off only 1 day per week.  You will notice there are 2 Ab workouts and you will alternate in between light and heavy weights for those workings.  You also have 1 day that is a 5 minute workout.  This is either 5 minutes of sprints (work and recovery) OR5 minutes of leg throw downs (work and recovery).  

Ab Set 1

This workout is made up of 6 exercises.  You complete 10 of each exercise, then go through again and complete 9, then 8 etc... Work for 10 MINUTES!!  When you check in to RightFitt, post the number of reps you got to that day!

Workout Description

Ab Set 2 

This workout is made up of 9 exercises.  You complete each one for 1 minute for a total of 10 minutes!  

Workout Desciption

No Weight Ab Workout Choices!!  

You will see that there is 1 workout a week that is NO WEIGHTS Abs!!  You get to select from any of the videos on this playlist!  OPTION - you can either just do 10 minutes; OR you can do the full workout for a bonus!!  Go ahead and try the 1200 abs workout - dare ya!!  Post how much you completed and what workout when you check in!  

Ab Workout Options

 

 

 

 

 

Download the above Xcel form if you want support tracking!

 

Step 4:

Check In!!! Go to your personal facebook page and click "check in" and select RightFitt.  (please like the page now and go ahead and give us a good rating!)  You can post any comment and use the #RightFittabs so that we can review all of the posts. 

 

 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!

 

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 Youtube channel to get updates on nutrition, fitness and mindset

RightFitt YouTube Channel

Step 6:​

IMPROVE YOR RESULTS - We are doing a 21 day Shake Challenge in March to help keep you on track!!  Did you know that our chosen meal supplement is literally

#1 IN THE WORLD!!

Did you also know that shakes you purchase on the grocery counters or at your local vitamin store only have to supply partial ingredients on the nutrition label according to the FDA? What's REALLY in that "protein isolate"?? You may not even know what you are putting in your body! This is just one of the many reasons why our product owns 34% of the global market share, and the closest competitor behind owns less than 2%.  That in combination with the delicious flavor, the affordable prices and the consistent results is why it is #1!!!

 

If you are interested in joining our 21 day shake challenge - contact 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 25 times and provide a before and after pic (anonymous post option for those not wanting share) -  You will get the Final 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 March 5TH 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 this challenge in order - 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 4 WEEKS long.  S 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 March - please join our live meeting to answer questions and make sure you are ready for success!! 

Zoom Meeting Link Monday March 2nd @ 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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