It’s finally here!
You can now train and transform with us from wherever you are.
Yes, you CAN do this!
$100 for Four Weeks of Online Training, Nutrition, and Coaching
This is THE nutrition and fitness training experience that will make you laugh, fitten you up, and through your future homemade Gratitude Rolodex, allow you to truly fall in love with the person you see in the mirror.
This is all done from the comfort of your own home, so no need to go to a gym. If you could use a reset with some tool sharpening that just allows real change and personal release – real, sustainable results – then climb aboard, and let’s roll.
SMALL CHANGES, BIG TRANSFORMATION
Make subtle tweaks to your daily routine and build an understanding of nutrition and training that’ll set you up for a whole new lifestyle.
First, make a mental note of these points:
- Stop expecting instant results
- Make simple changes
- Shift and shape your habits into a better you
You’ve totally got this!
For the next four weeks, you are going to dial into three specific things.
- Your Mindset
- Your Nutrition
- Your Exercise
This is the trifecta of results.
Everything starts between the ears. You will have your plan. You will have your accountability. Now, the only thing left is you.
Remember, you are making a choice to do this challenge. That choice is powerful. Yes, you may get roped into this with your significant other but seriously, if you support each other and lose a bunch of fluffy fat are you really going to be all that upset that you HAD to clean up your diet and move a little more? You will also improve your mindset, feel better and cut your risk of lifestyle diseases.
It’s time to let go of the excuses and hold yourself accountable for actions.
You can’t hurry change, but you can help it along.
Yes, you might need to sacrifice those weekend beers, nightly wine or pizza night but when you are sitting by the pool in the hot sun sipping a margarita it will all be worth it.
The nutrition is simple and we have an amazing tool that WORKS called Meal Garden (More on that below)
- Say yes to…
✔ Vegetables (the greener, the better);
✔ Protein (opt for leaner cuts of meats);
✔ Good fats (avocado, olive oil, coconut oil, eggs, nuts, seeds);
✔ Water, tea, coffee
✔ No added sugar condiments.
- Say no to…
✘ Added sugar or artificial sweeteners (soda, diet soda, ketchup, etc);
✘ Calorie-containing beverages (milk, soda, fruit juice etc);
✘ Processed grains (bread, pasta, cookies, cake, you know the sweet stuff, etc). Most people will achieve better results by eliminating all grains, especially gluten-containing grains, most notably wheat.
Exercise doesn’t need to be complicated. We will provide our fitness videos from our own living room three days a week delivered right from our app to your mobile device or on your computer. You can do them from your living room, bedroom, hotel room- pretty much anywhere- Just follow the bouncing ball.
If you would like some guidance for working out in your local gym, let me know, and like Shake and Bake, I’ll help.
Throughout the program, our expectations of you are very simple.
- Daily, do your best to follow the nutrition principles and getting your movement in.
- Ask questions.
- Answer your daily check-in question to update us on your progress. You will check-in with a simple yes or no answer to the questions.
LESSONS AND ACCOUNTABILITY
For this program, we use the MyCoach app to provide accountability and deliver education directly to you.
We are right there with you every step of the way.
Through this amazing software, you will receive check-in questions each day where you will to answer “yes” or “no”. After you check-in, you will receive a daily lesson to give you tips, tricks, and motivation along the way. All of our communication goes through the app.
You have the ability to choose how you get your check-in question – via email, the My Coach app or both.
Real food: THY MEDICINE …and this medicine be thy food.
For our nutritional component of this challenge, we will be using Meal Garden, which is an amazing meal mapping software that is life-changing.
HOW IT WORKS
Easily browse thousands of recipes with our advanced search filter to suit your dietary needs. A meal plan will be provided each week designed by a dietician which you can change up as much as you see fit. This program is so easy to learn, and we’ll be here right by your side every step of the way.
We have many Meal plans to suit your lifestyle and nutritional requirements: Low carb, Ketogenic, Paleo, Mediterranean, Whole 30, dairy free, gluten free, meal plan for one, or vegetarian. We have plans for them all.
You can scale each meal plan and recipe to fit your family, and you can populate a grocery shopping list broken down by isles that you can print up or use on your mobile device. Only want to shop for two meals on the plan? You can populate a grocery shopping list for those two meals. Can’t get to the store to shop? Email the list to a family member or friend to shop for you.
Meal Plan Example
Build your meal plan schedule for you – and scale as needed for your family.
Get your grocery list made automatically – Print it up or take it to the store on your mobile device. You can check things off of the list right there on your phone.
We are here to help guide your adventure through food. Real food: THY MEDICINE…and this medicine be thy food.
A life changing tool that we will sharpen through this experience is the practice of gratitude.
Do you often feel surrounded by negativity?
Every day, we are bombarded by bad news, political discord, and catastrophic world events. If those weren’t enough, our inboxes and social media feeds are cluttered with updates on the newest disease that will kill us, advertisements for products we should buy to feel happy, and all the reasons we aren’t attrac-tive, wealthy, or successful enough.
We constantly deal with negativity, yet we are weird- ly addicted to the information that is feeding our inner angst and unhappiness.
But if you turned off the television, shut down your phone, and closed the lid on your computer, life wouldn’t seem so bad, would it?
You have most of what you need and a lot of what you want in life. There are good things happening all around you. People love you. There’s food on the table. You have a bed to sleep in and a roof over your head.
The antidote to our unhappiness isn’t the newest thing, the latest diet fad, or the next achievement.Gratitude for what you have right now. Gratitude for the people in your life. Gratitude for all good things that are available to you in this moment.
Being grateful isn’t an idea you stick on a Post-It note for a quick shot of feel-good. There’s a reason (many reasons, in fact) why you are hearing it touted so much.
Gratitude can transform you. It can pull you from the vortex of negativity that is sucking the life out of you, and give you a renewed sense of purpose and joy.
And the simplest way to practice gratitude is to turn it into a daily habit—specifically through this program.
Each day, we will start by coming up with something for which you are grateful in your life. We will make a running list of these golden nuggets, and by the end of our project, we will have 28 antidotes to unhappiness. This list will be with you for the rest of your journey.
You will be given an opportunity to practice gratitude every day as your lesson is delivered. This habit will change your life. In time of need, you’ll be able to bust out your Gratitude Rolodex, and dial up your personally prescribed happy pills. Your coach has spoken.