Ok, hopefully you had an awesome Christmas and New Year but now it is time to get down to business! It is time to focus/re-focus on health and fitness.
For many this may include losing some weight so I am putting together a 90 (12 week) challenge for new members as well as current ones. I have named it, “Lose 201 in 12 in 2012.” If losing
some weight is the goal then here is you chance. The aim is to have all participants set a goal to lose 20 pounds over the 12 week time frame. Of course if you lose more that is great!
Everyone that does hit the 20 pound weight loss goal you will be entered into a drawing for six months of FREE bootcamp! So there is a carrot dangling before you:)
The program will run from January 11th through April 4th and include the following:
-Unlimited Bootcamp training
-Weekly weigh ins
-Before/After picture (if wanted)
-Nutrition guides
-Six month FREE bootcamp (if you win!)
The cost of the program is totally FREE to current bootcampers and is $149/month for new people (saves $50/month). Call 910-617-2907 to reserve a spot and have a chance to lose and win at the same time!
To aid in the nutrition component I am offering 3 different ways for you to track your intake.
Meal Plan Templates (based on bodyweight)-We will determine which template you use at first weigh in. Follow the meal plan as is or substitute “like” foods for those you don’t like. For instance, if a meal plan calls for chicken and you like beef or fish just substitute the same portion size for the chicken.
Food Log and Calorie Counting-You may prefer to log your food into a food log. I have included a food log sheet and a food checklist. The foods each have a calorie amount associated with them. So you can just pick foods from the list according to portion size and put that into the food log.
Shock and Awe Cheat Sheets-This is the easiest way to build meals. Just figure your protein needs based on bodyweight. Divide your daily needs by 4 or 5 depending on how many meals you will eat each day. Add a ton of veggies to each meal. Only eat starches after you exercise. Use the food lists to choose your meals. Be sure to add a little fat to each meal as well (could be nuts or olive oil on veggies etc.).
No matter which way you do it you have to control the amount of food going in your mouth! You can’t outrun a bad diet, so commit to staying committed to your plan. You will be allowed a cheat day each week, but limit yourself to one day only.
Looking forward to seeing you guys kick some booty!
Monty
PS-If you are living at a distance, don’t won’t to come to bootcamp or just want a done for you nutrition component for this program I highly recommend you combining the 20 in 12 program with Visalus Nutrition’s 90 Challenge. You can check out the DONE FOR YOU NUTRITION PROGRAM HERE!
PPS-If you haven’t registered yet Call Me NOW to reserve a spot, 910-617-2907!
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