GBU 90 Day Challenge Program Materials

Hell freaking yes you amazing glorious Goddess of GBU!!!

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

Get ready for workouts that will push you, inspire you and keep you on your toes.

I’m not going to lie, if you haven’t worked out in a while, the 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…

In-Studio Goddesses: please make sure to go here and RSVP for all the classes you plan to attend. 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 you out!

Step 1- Community!!!

Go HERE and request to join the private Facebook coaching group! You will check in on Facebook daily. If you do not have a Facebook account I HIGHLY suggest you get one (you can create a fake account just let me know what your alias name is). My daily coaching happens there in that private group and if you aren’t in there you are missing out.

I want you to check in daily on Facebook for accountability as it’s a HUGE part of the program. 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. This is a 90 day program and I want you to go hardcore. You are going to push yourself harder than you probably ever have. Some days you’ll be tired and not want to and these are the days you NEED to. 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!

PLEASE ALLOW YOURSELF 60-90 MINUTES TO DIGEST FOOD BEFORE YOU DO A WORKOUT!

Step 3- Your diet/nutrition/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 plans 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. We will have a few extras in stock in the studio in the next week or so or you can also order online HERE. 

If you would like to order some from the studio, 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. Please e-mail Malina (studio manager) ASAP if you’d like to place an order here: malina@venuspolefitness.com 

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

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

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

Rules-

  1. Print out the challenge board HERE or just screen shot the above image
  2. Here are the contest rules and the sheet to log your points HERE
  3. How to participate/posting instructions:
  4. Post each challenge item in the private FB coaching VIP group HERE 
  5. Each post MUST be accompanied with a photo
  6. Each post must include the hashtag #GBUMay somewhere in the description
  7. 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 the image, scan and e-mail me the form or email me a screen shot as well 🙂
  8. I’ve got to have at LEAST 5 girls to turn in their sheets to award prizes, so motivate your fellow Goddesses to do the work!

Step 5- Everything you need to know- Freshman Orientation!!

The video below is exactly what you need to know. Brew a cup of tea, take a seat and watch it from start to finish. Take notes and learn about the essentials of the program.

Step 6- Get your starting numbers

You can change what you haven’t measured! It is ESSENTIAL to get your starting progress photos and measurements. Here’s what you need to do-

Studio: During this first week of GBU I want you to set up a private meeting time with one of the coaches in the studio. I highly advise that you arrange this with them in advance so that they are well equipped to come in early and have their meeting with you.

Please bring a bikini or a sports bra and small shorts/underwear is fine too. This meeting is done in private in our office and pictures are NEVER shared with anyone. Once the program is over and you’ve made killer progress, it’s up to you if you want us to share your success. It’s incredibly inspring!! Please do NOT shy away from this part of the program.

Online/Virtual: Girl!!! Get your phone out and set a timer to get your photos. I’ve got a complete guide for you on how to do that HERE. Download that form and keep track. I suggest you do this every 4 weeks in the program.

Step 7- Get your mind right

You’ll notice on the challenge board that I highly recommend 3 books. Eating and exercise is only part of the equation. Over the many years I’ve been in this industry I’ve come to realize that it’s the outer worldly clutter that clouds or thoughts and keeps us from achieving our goals. 

Remember, this is a “University” program. You’re gonna dive deep into learning about YOU.

The 3 books that will be a part of this challenge are:

The Desire Map

The Firestarter Sessions

White Hot Truth

These aren’t mandatory, however, you’ll wonder what you ever did without Danielle LaPorte in your life.

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 create a fat loss system that doesn’t feel like a diet.

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. Information is NOT the same as implementation. Be a results getter, put the info to work!

xoxo

Coach D

PS- I love you! 🙂

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