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Up the ante abs

December #RightFittAbs Challenge

Congratulations on making a commitment to your health and your core!!  On Black Friday we kick off the first of a 5 month series - all focused on ABS!  Welcome to the #RightFittAbs Challenge!  

This months focus is consistency

This means that you are committed to doing the following Abs set almost EVERY SINGLE DAY starting (Black Friday) through December 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:

Do the ab set each and every day.  The video below will explain the exercises. We have people from all different levels of conditioning joining so you must do at least 20 reps of each exercise, but if you need more of a challenge, do 25 or 30 reps.  You have 4 FREE days you can take.  After that - you can't skip OR make up days in order to win the prize.  Use your skips wisely!

 

Step 2:

Check in on Facebook every day by posting on YOUR page and selecting the location - RightFitt.  Use #RightFittAbs if you want to be able to easily find all of your check ins! It is most fun to post a picture!   If you don't have facebook you can use Instagram post check ins.  (***If you don't like social media check ins - NO PROBLEM!!  You can post on our private page or skip all together... this will just disqualify you from winning the prize.)

 

Step 3:

Get ROCKIN hard abs!  You can elect the number of reps you have to do for the day.... up to you!!  20, 25, 30... share with us after!  (Oh and no less than 20 to count as complete)  Watch the video for details of how to do all of the exercises.  And don't forget to BREATH!!!  Breathing out as you contract your abs will help create definition.  

Step 4: 

Keep us posted!  IF you 'FOLD' by not completing your abs for the day (after your 4 skips) - you have to share!  Tag RightFitt and say something along the lines of - I FOLD!!!  Missed my 14th day of Abs :-(  No worries tho' ...I'm gonna keep up my workouts) or something awesome like that!  This doesn't mean you have to quit - it just means you won't win the prize.... keep going until the end and do as much as you can!

 

Step 5: 

WIN!??  If you get through the entire month with a check in for every day (aside from 4 skips) YOU WIN!!!  You will get the January challenge for no entry fee.  Complete all Ab months and win an even the GRAND PRIZE

 

Step 6:

Share your results - Make sure you take before and afters - front side and back.  I also encourage measurements!

 

 

 

 

 

 

 

 

 

 

 

 

VIDEO EXPLANATION LINK (if above video does not work)

PEOPLE CAN JOIN UP THROUGH DECEMBER 2ND 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!!  

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

RIGHTFITT COMMUNITY GROUP LINK

Additional tools for success

HOLIDAY SURVIVAL KIT

If you want to get ahead, there are some key products that we use to help you!  Here are the key things to get:

  • Thermobond aka "Fat Blocker" - Binds to the saturated fat so it passes through your system.  Eat 10 minutes before fatty foods 

  • Snack Defense aka "Carb Blocker" - Helps balance your insulin to avoid storing as much from your carb intake (alcohol or breads/carbs).  Eat 10 minutes before having carbs

  • Prolessa aka "Fat Burner" - Targets tummy, hips and butt.  Take once a day during the month of December to stay ahead of the game!  

  • Herbal Tea aka "Cardio in a Cup" - This special green/black/oolong tea is made so that you actually consume the tea leaf (which is where all of the primary metabolic and calorie burn affects are! Not like your tea bag from the grocery store) Drink daily multiple times as it is estimated that each delicious cup burns an average of 80 calories.

  • Aloe aka "Tummy Smoother" - This one is to avoid the indigestion that the holidays bring.  Not only is it delicious but it will feel delicious in your tummy.  

 

Purchase these items from your FittCoach or msg 720-275-9588 if you do not have a coach yet!

Holiday Libations

Try these additions to make your holiday libations more delicious with less calories!  

 

  • Aloe - Cranberry, Mango or Mandarin.... all are delicious mixers!  Try the cranberry (instead of cranberry juice) for a festive vodka drink or the mango with fresca and tequila for a margarita!  From 400 calories down to 100 calories - can't beat that!

  • Beverage Mix - Wild Berry or Peach - These are both incredible mixers with low calories AND they have protein to keep your body satiated (away from the chip bowl!!)  

  • Herbal Tea - Why not boost your metabolism while your consuming some extra calories!  Good mixer or great on the side!

HEALTHY HINTS - Avoid sugary mixers and thick high calorie beers.  LOOK at the calories just so that you are aware!!  Mixed drinks can have a ton of calories and you might not even realize it!  Try to stick with low calorie or lighter beers, light wines and unsweetened liquors (avoid liqueurs with syrups and schnaaps)... and of course - moderation!  

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 Dec 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