Welcome to Week 9 of the SKFitLife Challenge!
I hope you are all having a fabulous week!!! We are into the FINAL 4 WEEKS!!!! How are you feeling? Excited? Can’t believe 9 weeks have already passed by? Feeling a little behind? Haven’t even really started yet?????
THERE IS STILL TIME!!!! You will be amazed at what 3 weeks of SOLID TRAINING and NUTRITION will do!!!
If you are already:
☀️ Logging all of your food, sticking to the basics of the meal plan (timing and PORTIONS for your protein, starches, fruit, and fats), and eating 80-90% clean.
☀️ Getting all of your weight training in.
☀️ Completing 2 days of HIIT and one day of 40 minutes of steady cardio.
☀️ AND getting enough sleep, feel free to kick it up a notch by adding in an extra day of 30 minutes of cardio. MAKE SURE YOU WATCH THE WEEK 9 VIDEO.
Covering all of the basics is most important… ESPECIALLY THE NUTRITION PIECE!!!!
Your results will be seen in the kitchen above any and all training that you do. “You can’t out train a bad diet.”
Even if you are JUST NOW starting, get back to the basics.
For my rock stars who haven’t missed a beat and everyone in between, THIS is the secret to success.
If you don’t leave with anything else after these 12 weeks, leave with the understanding of how powerful consistency is.
Step 1: Download your training.
Step 2: Watch/listen to the Week 8 SKFitLife Challenge Information Video.
Step 3: Do the workout.
Watch for Week 10 in your inbox exactly 7 days from today.
Direct Training Links:
How to Perform HIIT: https://app.box.com/
Download all 12 weeks of training and HIIT at once by clicking here: https://app.box.com/
Weekly Lessons Covered in Video:
☀️ What else can I do for these last 3 weeks?
☀️ Can I just do more cardio? I explain why more cardio isn’t your best plan.*
☀️ Facebook interaction and something to think about: Think about 5 things that you are grateful for RIGHT NOW.
☀️ What are 5 things that have improved around you since you started this 12 Week Challenge?
*This is the image I was referring to in the video. See what I mean?
Q: I’ve had a total fail, eating all the wrong stuff. Exercise will help though, even though I ate wrong???
A: Exercise will help but getting control of what you are eating is so key. Why is it that you are not eating the right foods? Are you grabbing foods because of convenience? Are you eating them for emotional reasons? This is not all or nothing. Each meal is a choice and it doesn’t matter if you start at 6am on Monday morning or 4pm on a Wednesday. The point is that you just have to start and make good, better, and best choices.
Practicing gratitude is very helpful too. Some people don’t have the choice to eat healthy. I visited my uncle a couple weeks ago and he is so sick from the chemo that he can’t even eat veggies… Liquids only and he would give anything to enjoy a healthy meal.
You have the choice. You have that ability. Getting out of the mindset of all or nothing is important and understanding your triggers and developing better coping mechanisms. You can do this. Each meal… Each day…. Cumulative effort gives you results. This isn’t a sprint, it is a marathon.
Q: I’ve completely fallen off the wagon. Stress has consumed my life and I’ve fallen back into stress eating (cookies, candy, snacks, coffee, eating all throughout the night up until 4am, all of it) and haven’t worked out on my own since the last full week of February…after Wednesday afternoon I hope I’ll get back on track but I feel like I’ve lost so much progress and feeling like I definitely gained back the 6lbs I lost. HELP!
A: Try to get rid of the temptations and stock up on good healthy treats. You will be much more prepared to handle the stress if you are eating well. You will feel like you have more control. Think about what you can do to turn it around tomorrow. You will get through this and don’t turn away from the private Facebook group because you’re embarrassed. Stay in the game. Stay off of the scale and just get yourself back on track with your nutrition. When you are able to, add your weight training back in. Properly fuelling your body AND your brain are most important. You will even think more clearly when you have clean nutrition. Just pick right back up where you left off.
Want to know how to get sick in 10 easy steps? (And how to avoid of course!)
25 ways to motivate yourself:
Q: Working out is supposed to give me more energy, but I just feel so drained! I am on spring break this week and have lots of catching up to do. Any advice on what I can do about more energy? Any Isagenix products help with that? I am just so exhausted, and my lacking workouts are making me feel worse. Thanks…
A: You just have a TON going on and you will have to complete what you can when you can. You are doing an awesome job!!! Yes, the B-vitamins and the great nutrition in the Isagenix will give you energy. I recommend the IsaLean shakes as a meal replacement. I also noticed a significant difference in my energy when I started taking the Ageless Essentials with Product B.
“Motivate yourself by looking back at pictures of yourself when you were the ideal body shape and fitness!”
Giving more love to the things you love and giving less love to the things you don’t love. Focus on the positive. You have the power to change your stress levels. http://www.youtube.com/watch?v=af0wTWqfo-A
Pose like a pro: http://www.facebook.com/photo.php?v=2803928466777
Had a wobble? Do you have any of the meal calorie tracker apps? I find the days that I am logging my food, exercise (even walks at lunch and taking the 6 flights of stairs to my office floor 5 times a day) helps me keep track. It’s great it shows what you have left based on the food/work you do. Hang in there- this is a huge change and big change like this isn’t easy- you are doing great- brush this weekend off and start again.
Q: Can I spot reduce fat in a particular area? How about toning?
A: This is a confusing area because you can definitely improve muscle volume and tone in particular areas of your body by training that area, however you can’t lose fat “just on that bit”. Your body will naturally store fat in certain areas depending on your natural body composition.
Weekly Recipe Ideas:
Clean Eating Greek Spinach & Feta Turkey Muffins
(Makes 15 muffins)
1.5 lbs. lean ground turkey
3 egg whites
2 tbsp. Greek herb blend
1 tbsp. garlic powder
6 oz. feta
2 cups frozen spinach
Step 1 – In a large mixing bowl, combine all ingredients, blending thoroughly.
Step 2 – Fill your baking cups (cupcake papers – the silver, foil ones work best for this) level to the top of the baking cup.
Step 3 – Bake at 350 F. for approximately 35 – 45 minutes. Check these with a meat thermometer to be sure they are done. They should reach a minimum of 165 F. on the thermometer.
Step 4 – Allow to cool and store in the refrigerator. These freeze well and thaw quickly.
Clean Eating Blueberry French Toast Casserole
(Makes about 12 servings)
6 cups cubed, whole grain bread
8 egg whites
1 1/2 cups unsweetened almond milk
1/4 cup honey
1 tsp. vanilla extract
2 tsp. almond extract
2 teaspoon ground cinnamon
2 cups fresh blueberries
Step 1 – In a large mixing bowl, combine the egg whites, almond milk, honey, extracts and cinnamon. Whisk well.
Step 2 – Oil a baking dish (about 9 x 13), and fill it with the bread.
Step 3 – Pour the liquid mixture over the bread and allow it to sit for at least 30 minutes, mixing once or twice to be sure all parts of the bread are moistened.
Step 4 – Mix in the blueberries.
Step 5 – Bake the casserole at 350 F. for about 45 minutes or until there is no longer any liquid between the bread.
Step 6 – Allow to cool a bit and serve.
Starbuck’s style lattes:
Missing Pad Thai?
Slow cooker pork and kale:
Light and zesty fish soup:
Slow Cooker Mexican Chicken:
Jum-Jills (if you’re missing a portion controlled sweet treat that is as satisfying as a handful of
truffle chocs, this is it, just don’t eat them all at once!): http://www.thegraciouspantry.com/clean-eating-jum-jills/
Dinner party desert of plum torte:
Jerk spiced Tilapia with asparagus and rice pilaf:
Need more inspiration?
Ang made this transformation in 12 Weeks too… after not 1 but 2 sets of twins!!! Click on her photo to read her story.
Fat burning foods: http://www.rd.com/slideshows/13-fat-releasing-foods-to-lose-weight-fast/
Migraine and diet: http://altmedicine.about.com/od/popularhealthdiets/a/migrainediet.htm
Protein article, how much and when: http://www.abcbodybuilding.com/protein_size_&_frequency.pdf
One incredible octogenarian showing you can be FitLife fit at any age: http://www.thelocal.de/society/20120331-41683.html
How to breathe well when lifting weights: http://www.livestrong.com/article/171922-how-to-breathe-correctly-when-lifting-weights/
Metabolic workout info: http://www.builtlean.com/2011/01/10/metabolic-training-101-definition-benefits-exercises/
Help with cravings: http://pinterest.com/pin/264164334362944942/
Using the Private Facebook Group
The private Facebook Group was created to encourage sharing tips, tricks, insights, truisms, connecting, getting questions answered, and helping each other out. This is where you can connect with ME, Stephanie, too! If you have questions, please feel free to post them and either I or a member of my team will help to answer you. You can also reach us at firstname.lastname@example.org.
Inspiration & Motivation:
Some of the previous challengers’ answer to: Think about the changes you would like to make in your life…
The one thing I am going to start doing for myself: stop needing approval from the people in my life who don’t understand me.
I am going to start ACTIVELY nurturing my most important relationships.
There’s no miracle cure, this is a commitment for life. If you do something out of character or go off track, don’t cry over spilt milk just pick yourself up and start again.
“Thinking positively, because that is really what it is all about. We have to follow our intuitions and never under value our emotions. This is a total mind transformation process.”
“Nobody can want it for you. You have to want it for yourself.”
“It matters not how many times you fall down .What matters most is how many times you rise . Falls
build character and character takes you places.”
This is for all you strong girlfriends:
You are strong because you know weakness.
You are compassionate because you experienced suffering.
You can laugh because you’ve known sadness.
You are wise because you’ve been foolish.
You can love because you’ve known loss.
You’ve been through so much, and you thrive! ♥
“I ain’t as good as I’m gonna get,
But I’m better than I used to be”.
“I’ve pinned a lot of demons to the ground
I’ve got a few old habits left
There’s one or two I might need you to help me get
Standin in the rain so long has left me with a little rust
But put some faith in me
And someday you’ll see
There’s a diamond under all this dust”
“I ain’t as good as I’m gonna get,
But I’m better than I used to be”.
~ Tim Mcgraw
You’ve been keeping to yourself these days
Cause you’re thinking everything’s gone wrong
Sometimes you just want to lay down and die
But that emotion can be so strong
But hold on ’till that old second wind comes along
Don’t forget your second wind
Sooner or later you’ll feel that momentum kick in