sassy for summer 60 day fit for life body blast

THE 60 DAY CHALLENGE

WELCOME TO “SISTAS SASSY FOR

SUMMER 60 DAY FIT FOR LIFE

BODY BLAST!”

SASSY FOR SUMMER 60 DAY BODY BLAST APRIL 25TH THRU JUNE 23RD

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WEEK 1 APRIL 25TH

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9 JUNE23RD

BALANCE EXERCISE

CARDIO STRENGTH

ABSSTRENGTH ABS

•BALANCE IS VERY IMPORTANT IN EVERY FITNESS ROUTINE. YOU MUST EXERCISE AND EAT RIGHT TO REACH YOUR GOALS AND SEE THE RESULTS THAT YOU WORK SO HARD FOR. •YOU HAVE TO KEEP IT BALANCED ON BOTH SIDES OF THE HOUSE.•YOU WANT TO FOCUS ON CARDIO, STRENGTH AND ABS TO GET A FULL BODY WORKOUT AND TO BUILD ENDURANCE, STRENGTH , DEFINITION AND TONE.•YOU ALSO WANT TO MAKE SURE YOU ARE GETTING A PROPER BALANCE OF CARBS, PROTEIN AND FATS IN YOUR DAILY DIET BY EATING HEALTHY AND CONSUMING MORE FRUITS, VEGGIES AND LEAN PROTEIN AND LESS JUNK AND/OR PROCESSED FOODS.•SO DAILY EXERCISE AND HEALTHY EATING HABITS WILL BE CRITICAL IN REACHING YOUR GOALS OVER THE NEXT 60 DAYS.

EAT HEALTHY

FRUITS &

VEGGIES

LEAN PROTEIN

WHOLE GRAIN

SASSY FOR SUMMER 2012• THE SISTAS “SASSY FOR SUMMER 60 DAY FIT FOR LIFE BODY BLAST” IS A 9 WEEK CHALLENGE• THIS CHALLENGE ISN’T FOR EVERYONE SO PLEASE FEEL FREE TO CHECK IT OUT BEFORE YOU COMMIT• FOR THE NEXT 60 DAYS WE WILL CHALLENGE OURSELVES TO WORKING OUT MORE CONSISTENTLY IN AN INTENSE BUT BALANCED

FASHION• YOU WILL ALSO INCORPORATE A DISCIPLINED BUT BALANCED EATING REGIMEN TO ACCOMPANY YOUR WORKOUTS• THIS CHALLENGE WILL HELP YOU OWN YOUR HEALTH AND FITNESS HABITS AND GET THE RESULTS YOU WANT FOR SUMMER• YOUR COMMITMENT IS VERY IMPORTANT, FOR ACTIVE INVOLVEMENT WILL BE KEY IN KEEPING ONE ANOTHER ACCOUNTABLE

AND RECOGNIZING THE CHANGE IN OUR BODIES AS THE END RESULT• THERE ARE 4 PRIMARY COMPONENTS THAT YOU WILL NEED TO START THE CHALLENGE: 1) A WORKOUT PLAN WHICH YOU CAN

COMMIT TO DOING 5-6 DAYS PER WEEK ALONG WITH ANY HOME EQUIPMENT OR ACCESSORIES IF YOU WILL BE WORKING OUT AT HOME (1-2 DAYS OF REST MAX) 2) A FOOD TRACKER OR DIARY TO DOCUMENT YOUR DAILY MEALS AND SNACKS AS WELL AS YOUR WATER INTAKE 3) A TRACKER OR APP TO CALCULATE OR LOG YOUR PHYSICAL ACTIVITY. THERE ARE MANY TO CHOOSE FROM. 4)60 DAYS OF MOTIVATION, DISCIPLINE AND COMMITMENT TO YOURSELF FOR AT LEAST 30 MINUTES PER DAY MINIMUM.

• WE WILL START OUR CHALLENGE TOMORROW APRIL 26TH BUT TODAY WILL BE YOUR PREP DAY. • WE WILL CHECK IN EVERY WEEK FOR 9 WEEKS ON WEDNESDAYS STARTING WITH YOUR COMMITMENT BY MIDNIGHT TONIGHT.• YOU WILL BE REQUIRED TO TAKE YOUR WEIGHT AND MEASUREMENTS ON DAY 1 (TECHNICALLY TOMORROW MORNING) AND

DAY 60 ONLY. THIS WILL HELP YOU COMPARE YOUR RESULTS AS WELL AS TELL YOUR SUCCESS STORY AT THE END.• USING CLOTHING AS A TOOL OR SAYING MY PANTS ARE LOSE DOES NOT QUALIFY FOR THIS CHALLENGE FOR WE ARE WORKING

TOWARDS CONCRETE RESULTS THAT WE CAN ACTUALLY SEE AS WE CHANGE OUR BODIES. OTHERWISE THIS ROUND ISN’T FOR YOU

• YOU SHOULD ALSO TAKE A BEFORE PICTURE TODAY OR TOMORROW TO HELP YOU VISUALLY TRACK YOUR PROGRESS. YOU MAY WANT TO CONSIDER TAKING SEVERAL PICTURES ALONG THE WAY TO ENHANCE YOUR SUCCESS STORY.

• ALSO TRY TO COME UP WITH A SASSY NAME FOR YOURSELF FOR THE CHALLENGE TO KEEP IT FUN AND USE IT TO KEEP YOU MOTIVATED WHEN CHECKING IN AND POSTING DAILY AND WEEKLY

• CREATE OR CHOOSE A MANTRA TO KEEP YOU GOING• KEEP A POSITIVE ATTITUDE AT ALL COST BECAUSE ATTITUDE IS EVERYTHING!

60 DAY BODY BLAST CHALLENGECHECK-IN EVERY WEDNESDAY

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

COMMITMENT*COMMIT TO GETTING IN 3 HOURS OF CARDIO PER WEEK MINIMUM… WE WILL CONTINUE THE MILES CHALLENGE EACH WEEK TO PUSH BEYOND 3 HOURS*CHOOSE A WORKOUT PLAN THAT YOU WILL FOLLOW CONSISTENTLY FOR 60 DAYS WORKING OUT AT LEAST 5 TIMES PER WEEK: FOR EXAMPLE TURBO FIRE, P90X, JILLIAN MICHAELS, INSANITY, GO TO THE GYM OR OTHER FITNESS FACILITIES, WORKOUT AT HOME, CREATE YOUR OWN PLAN OR HIRE SOMEONE TO CREATE A PLAN FOR YOU. THE GOAL IS MAKING SURE YOU ARE GETTING IN YOUR STRENGTH AND ABS WORKOUT. IT’S TIME TO TURN UP THE INTENSITY…*COMMIT TO DRINKING AT LEAST 64 oz OF WATER DAILY BUT MORE WITH THE WATER CHALLENGES… SHOOT TO DRINK ½ OF WHATEVER YOU WEIGH*COMMIT TO EATING AS CLEAN AS POSSIBLE ALLOWING 1 AND ONLY 1 CHEAT MEAL (NOT CHEAT DAY) PER WEEK… I TOLD YOU IT WOULD BE A CHALLENGE*COMMIT TO NOT SKIPPING MEALS (TRY TO EAT 3-5 MEALS PER DAY)*COMMIT TO EXERCISING PORTION CONTROL …IT’S PART OF SELF CONTROL*COMMIT TO EATING FRUITS AND VEGGIES EVERYDAY (AT LEAST 3 SERVINGS PER DAY)*COMMIT TO EATING BEFORE 8:00PM EACH NIGHT IF NOT SOONER*COMMIT TO GIVING UP SODAS AND SUGARY DRINKS*COMMIT TO WATCHING YOUR SODIUM INTAKE*COMMIT TO GIVING UP JUNK FOOD FOR 60 DAYS*COMMIT TO TAKING YOUR LUNCH EVERYDAY*COMMIT TO LIMITING EATING OUT ESPECIALLY AT FAST FOOD RESTAURANTS*COMMIT TO TRYING NEW THINGS INCLUDING RECIPES, FOOD, EXERCISE, HEALTH TIPS, ETC.*COMMIT TO BEING ACCOUNTABLE AND HOLDING OTHERS ACCOUNTABLE POSITIVELY AND WITH ENCOURAGEMENT*COMMIT TO BEING HONEST WITH YOURSELF ABOUT MAKING THE COMMITMENT TO CHANGE*COMMIT TO LIMITING THE REASONS WHY YOU CAN’T BUT SHARE MORE OF WHY YOU CAN

GET IT IN 5-6 DAYS PER WEEK (ALLOW FOR 1-2 REST DAYS MAX PER WEEK)

WORK IT OUT!CHOOSE A WORKOUT PLAN THAT YOU WILL FOLLOW CONSISTENTLY FOR 60 DAYS, WORKING OUT AT LEAST 5 TIMES PER WEEK: FOR EXAMPLE TURBO FIRE, P90X, JILLIAN MICHAELS, INSANITY, THE FIRM, GO TO THE GYM OR OTHER FITNESS FACILITIES, WORKOUT AT HOME, CREATE YOUR OWN PLAN OR HIRE SOMEONE TO CREATE A PLAN FOR YOU. THE GOAL IS MAKING SURE YOU ARE GETTING IN YOUR STRENGTH AND ABS WORKOUT. IT’S TIME TO TURN UP THE INTENSITY AND SHOW THE TENACITY.

TAKE TIME TO MAKE TIME FOR YOU!

GET A MEAL PLAN OR CREATE ONE

“What you eat in private will show up in public.”

~Unknown

ENOUGH SAID… YOU ARE WHAT YOU EAT!... SO MAKE HEALTHY CHOICES AND YOU WILL RECEIVE HEALTHY RESULTS.

…SO “Eat for a purpose. Eat for fuel”

COMMIT TO GETTING IN 3 HOURS OF CARDIO PER WEEK MINIMUM

WE WILL CONTINUE THE MILES CHALLENGE EACH WEEK TO PUSH BEYOND 3 HOURS

GOT WATER?•COMMIT TO DRINKING AT LEAST 64 oz OF WATER DAILY BUT MORE WITH THE WATER CHALLENGES… •SHOOT TO DRINK ½ OF WHATEVER YOUR CURRENT BODY WEIGHT IS•MAKE SURE YOU GET IN YOUR DAILY WATER INTAKE TO STAY HYDRATED•REMEMBER WE WILL CONTINUE TO HAVE OUR DAILY WATER CHALLENGES OVER THE NEXT 60 DAYS

COMMIT TO EXERCISING PORTION CONTROL …IT’S PART OF SELF CONTROL

COMMIT TO EATING YOUR LAST MEAL BEFORE 8:00PM EACH NIGHT IF NOT SOONERIF YOU HAVE TO PUSH IT OUT TIL 9:00PM NOT A PROBLEM BUT TRY TO GET IT IN AS EARLY AS POSSIBLE AND THEN

SHUT IT DOWN!EAT VEGGIES IF YOU CAN’T RESIST OR DRINK WATER TO CURVE THE CRAVING

CREATE A GROCERY LIST OF HEALTHY FOODS THEN GO SHOPPING

NO SKIPPING MEALS

COMMIT TO EATING BREAKFAST EVERY MORNING

COMMIT TO TAKING YOUR LUNCH EVERYDAY

TRY TO EAT 3-5 MEALS PER DAY

Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

~ Adelle Davis~

EAT HEALTHY SNACKS

CHOOSE HEALTHY AVOID THE JUNK

NO JUNK FOOD ALLOWEDCOMMIT TO GIVING UP JUNK FOOD FOR 60 DAYS

EAT CLEAN FOR BETTER RESULTSREDUCE THE PROCESSED FOODS AS MUCH AS POSSIBLE

1 CHEAT MEAL PER WEEK…EARN IT!

BE AWARE OF THE ENEMY!

TAKE A BEFORE AND AFTER PICTURE

TELL YOUR STORY OF SUCCESS TAKE PICTURES OF YOUR JOURNEY

3 SERVINGS PER DAY

GIVE IT UP…

FOR HEALTHY RESULTS WATCH YOUR SODIUM INTAKE

NO FAST FOOD ALLOWED… BUT MAKE HEALTHIER CHOICES IF YOU MUST

COMMIT TO LIMITING EATING OUT ESPECIALLY AT FAST FOOD RESTAURANTS

TRY NEW THINGS…

TRY NEW THINGS AGAIN…

AGAIN…

AND AGAIN!

COMMIT TO…

IF YOU’RE READY…

…CHECK THIS OUT FIRST• MAKE THE COMMITMENT TO THE 60 DAY BODY BLAST CHALLENGE• CHOOSE YOUR WORKOUT PLAN (THERE ARE MANY TO CHOOSE FROM OR YOU CAN CREATE YOUR OWN OR HAVE ONE CREATED FOR YOU BY A PERSONAL

TRAINER OR FITNESS EXPERT)• SET PERSONAL GOALS AND CREATE A MANTRA TO KEEP YOU GOING FROM DAY TO DAY I.E. NO PAIN NO GAIN, JUNK IN = JUNK OUT, PUSH IT, ETC.• CREATE A GROCERY LIST AND BUY HEALTHY FOODS AFTER THROWING OUT THE JUNK• STOCK UP ON WATER, FRUITS, AND VEGGIES AND HEALTHY SNACKS• PLAN YOUR MEALS AHEAD OF TIME AND PREP IN ADVANCE IF YOU CAN• PACK A GYM BAG IN YOUR TRUNK AND CARRY IT WITH YOU EVERYDAY… ALWAYS HAVE A ‘PLAN B’ READY• CHOOSE YOUR TRACKING DEVICES AND TOOLS FOR CALCULATING PHYSICAL ACTIVITIES AND MEALS (THERE ARE MANY TO CHOOSE FROM A WELL)• CREATE A SCHEDULE IF YOU HAVE TO FOR YOUR WORKOUTS, RUN/WALK, ADDITIONAL CHALLENGES AND MEALS• CHOOSE A SASSY NAME FOR YOURSELF TO KEEP IT MOTIVATING AND EXCITING. I.E. #SASSYLICIOUS, #MISSIONPOSSIBLE, #SEXY SPICE, #SUMMER SMOOTH,

#FITFABFORTY JUST TO NAME A FEW• TAKE BEFORE AND AFTER PICTURES AND MANY PICTURES ALONG THE WAY TO CREATE YOUR SUCCESS STORY• WEIGH YOURSELF AND MEASURE YOURSELF TWICE (ONCE ON DAY 1 AND ONCE ON DAY 60)• CHECK IN EVERY WEDNESDAY TO SHARE YOUR PERSONAL PROGRESS• PARTICIPATE IN THE ADDITIONAL MILES, WATER, FITNESS, AND EATING CHALLENGES DAILY/WEEKLY• SHARE YOUR STORY ALONG THE WAY BY POSTING OFTEN ABOUT YOUR PROGRESS AND WHICH DAY YOU ARE ON AS WELL AS HOW YOU FELL AND THE

RESULTS YOU ARE NOTICING• BE ACCOUNTABLE AND HOLD ACCOUNTABILITY FOR WE ARE DOING THIS TOGETHER.• REMEMBER IF YOU FALL OFF JUST GET BACK ON IMMEDIATELY AND KEEP MOVING FORWARD• THIS IS NOT A COMPETITION… YOU’RE ONLY COMPETING WITH YOURSELF TO BECOME THE BEST YOU IN 2012• ASK QUESTIONS AND ASK FOR SUPPORT AND HELP ALONG THE WAY… YOUR SISTAS WANT TO SEE YOU SUCCEED. • MOTIVATE AND ELEVATE SO SHARE, SHARE, SHARE!• EVERYTHING ISN’T FOR EVERYBODY SO BE HONEST WITH YOURSELF. REMEMBER THERE’S ALWAYS NEXT TIME OR YOU CAN ALWAYS KEEP THE FOCUS AND DO

WHAT WORKS FOR YOU OUTSIDE OF THE CHALLENGE AND/OR SUPPORT AND CHEER YOUR SISTAS ON TO STAY MOTIVATED

• ATTITUDE IS EVERYTHING! … LET’S GET SASSY AND SEXY FOR SUMMER!

THE CHALLENGE STARTS NOW! SO BRING YOUR BEST EACH AND EVERYDAY… REMEMBER: NO EXCUSES!... ONLY RESULTS! IT’S MIND OVER MATTER… LET’S BRING IT SISTAS!

LET’S TAKE IT TO THE NEXT LEVEL SISTAS…

…GO FOR IT!