14 Day Sexy Spring Challenge Program Materials


Ladies!!! I’m stoked to have you on board for this Sexy Spring Challenge!!

Make sure to bookmark this page so that you can return to it as needed for any of the information related to your program.

Hopefully you will fall in love with my different workouts and how they change your body, relieve stress and make you feel stronger!

I’m not going to lie, if you haven’t worked out in a while, my workouts can be tough. But, that does NOT mean you stop!

Your first workout may leave you feeling lightheaded, nauseous and shaky if you push too hard right away. You’ll be motivated in each workout to push past your comfort zones, BUT I want YOU to take it easy, k?

When you are exercising, I don’t want you to worry about exercises that you couldn’t do, or had to quit because they were too challenging. 

Every woman started RIGHT where you did…the beginning! Instead of finishing feeling defeated, I want you to leave thinking “wow, I’m proud of how much I got done”.

Can you do that for me?

Ok, cool beans. Moving on…

Over the next couple days I’ll be setting everyone up in the private Facebook group and their accounts online so that you can go dive in and not miss a thing!

In-Studio Goddesses: please make sure to go here and RSVP for all the classes you plan to attend over the next 14 days. Please don’t just show up. Us coaches like to strategize our torture, ahem…I mean our workouts :), based on our class roster. Annnd, we don’t want too many bodies in the class so that you can have our undivided attention.

If a class is FULL please make sure to add yourself to the waitlist. Most times you will be added to that class as people cancel. Unsure? Text or call Alison at 209.380.3224 and she will help y0u out!

Step 1- Community!!!

Go HERE and request to join the private Facebook coaching group! You will check in on Facebook daily. Here’s how:

FACEBOOK CHECK INS from diane flores on Vimeo.

Step 2- If it isn’t scheduled, it doesn’t exist. Go schedule your workouts in your personal calendar now, even if you are an online gal. Make it count!

What you need to do: 

Pull out your personal calendar and pencil your workouts like real appointments. Your goal is to do 12 or more workouts over the course of 14 days. YES, this may seem like a lot for some of you. That’s why this is a challenge! Give yourself an “off day” after you complete 6 consecutive days of workouts. If you feel like you need a break sooner, that’s ok! ALWAYS- Listen to your body.

For the workouts- Please wear good supportive workout clothes that are breathable, good tennis shoes, and a hand towel for sweat drops in case you start to sparkle and shine. Which you will 🙂

For the sensual dance- Barefeet and yoga pants are totally fine! Don’t overthink this. Have fun!


Step 3- Your Food!

Next, let’s talk nutrition. Remember, this is not a ‘DIET’. But, the food that you eat are going to GREATLY determine your success with this mini-session (and future results).

There is a lot of stuff on the meal plan that you may, or may not, have tried before. I want you to keep an open mind and promise to give it at LEAST 3 attempts with a new food before you determine you don’t like it. You may need to change up some seasonings or method of cooking, but I promise these are the same foods that I personally eat and enjoy, as well as my family and thousands of women I’ve had come through the studio.

Pleeeeeaze do not get into overwhelm with the choices. Pick a few things that look/sound tasty and experiment with eating them for a few days before you venture off to a new recipe.

Oh, and you will notice UMP (protein powder) in the meal plan. We order it through the studio (chocolate, vanilla, Rocky Road and cookies n cream) but it goes very, very fast. You can also order online HERE.

If you would like to secure a tub, it’s around $55 (tax included) but worth every cent. It is hands down, by far, the BEST tasting and high quality whey/casein blend protein you will find. You can bake all of the recipes with it and they come out tasting great and not like cardboard.

If you bake with any other protein, I can’t guarantee that my delicious recipes will be any good. 😉

Download your nutrition tools below (online ladies you can also access them in the membership site)

Sexy Spring Meal Plan

Sexy Spring Grocery List

5 Minute Oats

Peach Chicken Sweet Potato Stew

Anti-Jiggle PB Chocolate Protein Smoothie

Dreamy Creamsicle Protein Smoothie

Beautiful Babe Berry Smoothie

Call Me Skinny, Kale Chips

Goddess Body Turkey Meatloaf Muffins

Muddier Mud Run Muffins

Some of these may end up in your downloads folder! Please check there if a new window did not pop up with the document!

BONUS meal plan: Fast Food Sexy Body

Step 4- Want to make this fun??? It’s also a challenge!

You will have the opportunity to win your registration fees back! Check out this FUN challenge board below…


  1. Print out the challenge board HERE or just screen shot the above image
  2. How to participate/posting instructions:
  3. Post each challenge item in the private FB coaching VIP group 
  4. Each post MUST be accompanied with a photo
  5. Each post must include the hashtag #SSC somewhere in the description
  6. You’ve got to turn in your challenge sheet at the end with your name on it, cross off all items completed so I can verify via Facebook posts. You can private message or email me a screen shot as well 🙂
  7. I’ve got to have at LEAST 8 girls committed to participating to award prizes, so motivate your fellow Goddess to do the work!

Ok, phew! I think that is it! Now, I’m sure you are going to have some questions. Make sure that you direct all questions inside of the private Facebook Group HERE. This is the optimal way to get answers and also provide education for everyone else in the group who may have the same question!

Remember, NO question is a dumb one! You can’t struggle in silence, so make sure to tag me when you post your question.

I’m looking forward to helping you jumpstart your fitness, food and FUN goals for 2017!!

How I want you to measure success:

-You exercised more than you did previously (and continue to do so AFTER the challenge!)

-You have altered your nutrition in some way for the better than before

-You’ve gotten stronger, more toned and feel energized.

-You are sleeping better and handling stress like a relaxed Goddess

-Your cravings and desire for crap food has diminished

-Your clothes fit looser and you notice changes in your body

Notice that I DIDN’T say “you lost xyx pounds”. Because the scale isn’t the best way to measure success. Still need some reassurance? Go watch my video here.

Remember, the program works if you implement it. It’s only 14 days to get you back on track and then you keep up your new habits as best as you can afterwards!


Coach D

PS- I love you! 🙂

I’ve also included a BONUS video below.

This video is from an online nutrition workshop that I did with a great friend of mine Jeni Barcelos that was very informative in where I explain the 4 Keys to Sustainable Fat loss.

It’s lengthy but chock full of valuable information.

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