Welcome!!! Holy cow, I am so freaking excited to have you on board for this 6-week challenge.
Make sure to bookmark this page so that you can return to it as needed for any of the documents related to your program.
Hopefully you will fall in love with our 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, our workouts can be tough. But, that does NOT mean you stop coming.
Your first bootcamp class may leave you feeling lightheaded, nauseous and shaky if you push too hard right away. Us coaches will be motivating the class to push past their comfort zones, BUT I want YOU to take it easy, k?
When you are there, I don’t want you to worry about exercises that you couldn’t do, or had to quit because they were too challenging. Not a single woman in MY studio is judging you.
Because guess what?
Every woman started RIGHT where you did…the beginning! Instead of leaving 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…
PLEASE NOTE- Some of the files below are PDF’s and some are in Word. If the document does not pop up in a new tab, please make sure to check your computers “downloads” folder as it likely landed in there!
Step 1- If it isn’t scheduled, it doesn’t exist. Go schedule now!
What you need to do: 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.
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 🙂
PLEASE ALLOW YOURSELF 60-90 MINUTES TO DIGEST FOOD BEFORE YOU COME TO BOOTCAMP!
Step 2- You can’t measure success unless you can see it with photos
Do NOT start this program without first taking your progress photos, measurements and weight. I’d recommend that you come in to the studio for this! Do not leave this part out!!
What you need to do: After you’ve scheduled classes, find out who your bootcamp coach is for your first class. Go join the private Facebook Group HERE, tag your coach and ask them when you can set up a time either before or after bootcamp to get your measurements and photos. Yes, photos!
What you need to bring to your meeting with your coach:
- A bikini OR sports bra and boy shorts/booty shorts
- A smile…it’s not that bad! We respect your privacy and your photos are NEVER shared unless we get prior consent from you after you make an amazing transformation 🙂
I’ve included my tracking system for you with full instructions if you want to also keep track at home.
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 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.
If you would like to secure a tub, it’s around $55 (tax included) but worth every cent. E-mail Malina at email@example.com OR tag her in the Facebook group ASAP and tell her what flavor you’d like. 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. 😉
What you need to do: Download my entire nutrition program with meal plans, recipes and more here.
Step 4- Holiday eating strategy guide!
I created a “Little Black Dress Holiday Guide” to help you navigate through the Holiday madness. I will also have this workbook for you in a hard copy at the studio. If you’d like to download it I’ve also included it here for you.
What you need to do: Download the Little Black Dress Holiday Guide here
Step 5- Want to make this fun??? It’s also a challenge!
You will have the opportunity to win your registration fees back OR, if you are a current VIP client, you can win a free month of your membership dues. I’ll also have some other cool prizes for 2nd and 3rd place winners.
- You’ll have to get your measurements/photos taken so we can track your inches lost
- Print out the challenge sheet HERE or pick up a challenge sheet at the studio
- How to participate/posting instructions:
- Post each challenge item in the private group except items in red. Those must be done on your public page
- Each post MUST be accompanied with a photo
- Each post must include the hashtag #HHBC somewhere in the description
- 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
- 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 achieve some amazing results in the next 6 weeks.
How I want you to measure success:
-You exercised more than you did previously
-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 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. Don’t let this be another program that you join and give up on after a couple weeks. This takes time, patience and consistency. Time is going to pass anyways, so why not let it pass while you are working on your Holiday Hot Body!!??
PS- I love you! 🙂