I'm super excited to kick off this month's SUCCESS CLUB (Accountability + Motivation + Fun)! First off, I want to say congrats on this new or continuing adventure you are embarking on - I know it can take guts to do some of these things, but I’m already proud of you for taking the first step to reaching your goals. I am here for you in any way I can possibly help, support, motivate, and encourage. My job is to help you to learn how to lead a healthy lifestyle that fits with who you are, your needs, and individuality. 

This contains LOTS of information - I don’t want to overwhelm you, but I do want to give you everything you may need to be successful and something to reference.

The first week is considered a PREP week. A week to mentally prepare yourself, meal plan/meal prep, and understand the nutrition portion, which sometimes is the most difficult. Feel free to get started on the nutrition and workouts this week, but if you feel you need to prepare more, then this week is setup for you to do just that. 

I want you to be prepared to not feel awesome the first 3-4 days. Your body will be detoxing and that is why LOTS of WATER and making sure you are getting in your daily shakeology and eating right to rule your body -- then you will start to feel amazing!

Below is the direct link to my Fitness Community. This is a fitness and nutrition wellness group for my clients. I post into the group regularly with tips, recipes, motivation, and updates. You can also find a lot of resources here in the Files and Album sections. 
https://www.facebook.com/groups/1599931740336115/ 

DOWNLOAD --> My Challenge Tracker app (you can download this app on your phone) or on www.MyChallengeTrackerApp.com - You will receive a notification to join the group once logged into the app. We will be using this app for tracking workouts, shakes, and for checking in daily. I post daily with motivation and tips as well. 

**Please note the App (My Challenge Tracker) and Facebook group are PRIVATE - only members can see into these groups. We are simply a fun community of like minded people striving towards greater health and fitness. Please don't be shy regardless of who is in the group. I hope you ALWAYS feel comfortable participating -- post anything you want and most importantly post into the group DAILY if you're comfortable doing so!! Show us your proof of workout, eating right, drinking Shakeology, water, and motivation. The MORE YOU participate, the more success you will have reaching your fitness goals. :)

Before the Accountability Program starts...
I would like for you to:

• take your measurements.
• take before/after photos every week -- because every week there is PROGRESS (photos are better than the scale). Please send me before and after pictures if you feel comfortable.
• challenge yourself, yet be gentle on yourself
• check into the group at least 1x per day....it’s your fitness transformation home to get your best results
• share your food, post workout selfies, any tips, tricks recipes, motivation you are finding is working for you....you can bet that if you are finding things that are working and motivating to you.....others will love to see it too!
• if you are struggling with something....share that with the group - we are there to help you
• post into the group your weekly progress photos too (if you are comfortable.)
• the MORE you participate and share into the group, the better YOURPERSONAL RESULTS.
• Always remember.....healthy living and fitness....it’s a LIFESTYLE. :) It takes time to create habits and see results -- but you will get there ONE DAY AT A TIME

Beachbody On Demand = Streaming online workouts.
The Annual All Access Pass is streaming video (like NETFLIX, but for workouts) via any wireless device for EVERY program. Every program includes a WORKOUT CALENDAR and MEAL PLAN booklets via PDF under Program Materials. AND REMEMBER - You get access for ONE YEAR, so be sure to take advantage.

→ Just go to beachbodyondemand.com and login. It streams anywhere you get a wireless connection; phone, tablet, smart tv, computer, etc..... Its also available on ROKU, Firestick, etc. Some devices allow you to save a few workouts at a time if you are going to need them offline or if you have slow wi-fi like me :)

PORTION CONTROL CONTAINERS:    

You will receive color coded portion control containers. Use these to help meal plan and to portion out your food. There is a PDF booklet in each workout program on Beachbody On Demand to show you which foods go into each color coded containers and how many containers to have a day depending on your goals. The containers took the longest time for me to get a set routine for, but comes easier for others. Reach out to me for help if you need assistance. Please watch the video below for more information.

IF YOU ARE BREASTFEEDING: After you compute which bracket of your containers to consume daily, go up one bracket to ensure you are getting enough calories as to not disrupt your milk supply. 

MEAL PLANS & RECIPES FOR YOU:
You can use your Beachbody account to log in and create meal plans right now or use the Tally Sheets described in the video above. In our Team Femme Fit Group, there are many meal plans and shopping lists available. It is recommended to eat healthy, drink your Shakeology DAILY (fueled with superfoods and whole foods energy, nutrition and protein) and drink LOTS of water (flushes our systems) and of course get your daily 30 minute exercise in = EASY PEASY! :) Extra kudos if you are opting for the additional 15 minutes of HIIT.

If you want extra motivation:
Here is my Pinterest board: https://www.pinterest.com/ashbofit/

First step is fairly simple, now that you have ordered your challenge pack and your shakes are on their way, I just need you to do a couple things:

CLEAN EATING TIPS:
In the week ahead as you wait for our accountability program to begin, I suggest as far as your nutrition goes to try and scale back on treats, junk food, and processed things that are clogging your body and creating low energy, causing cravings, and shocking your metabolism. 

• UP your water intake slowly this week - Start drinking MORE water than anything else - shoot for 1/2 your body weight in ounces UP TO 1 gallon per day. This will help increase your energy levels and start flushing your body of toxins, increasing functionality of many vital organs (it’s like giving yourself a bath on the inside) you shower everyday right (well maybe not us moms)? SO it should be no different making sure we cleanse insides as well and taking just as much care to clean and maintain with what it needs.
• Use these ideas to help understand what simple clean eating is and to help make the shift in your body
• Lean proteins: chicken, fish, turkey, edamame, and eggs. Try to avoid deli meat.
• Lots of leafy green vegetables (think the darker the color the better) spinach, kale, broccoli, purple cabbage, Brussels sprouts, green beans, asparagus, celery, cucumber, eggplant, snow peas, summer squash, tomato.
• Fruits : grapes, bananas, green apples, pear, kiwi, cantaloupe, berries.
• Healthy fats: Hummus, avocado, coconut oil, olive oil, almond butter
• Great snacks : handful of almonds w/ 1/2 piece fruit, hardboiled egg, glass of almond milk, apples with almond butter, greek yogurt topped with small amount of fruit, rice cakes with peanut/almond butter.

Steps to MEAL PREPPING:

• Making a list and Shopping -- you can review your program booklet and create categories of breakfast, lunch, and dinner.
• Cooking, grilling, steaming, washing cutting
• Storing for the week into containers and baggies

You should start adjusting your mind to planning your meals at least a couple days in advance, by prepping and having our meals ready to go we are less likely to lose focus or give ourselves to big of portions, eat what isn’t on our meal plan, or grab something without thinking it through. You will get help with weekly meal plan ideas laid out as well as tips on how to prep and store to make this an easier adjustment. Think homemade clean eating. You will be creating the foundation for healthy habits by planning what foods need to be purchased going in with a list, prepping those items and then not having extra things to tempt or get you off track. 

This should get you set for success and be prepared to start clearing the clutter and be ready for CHANGE.

PROGRESS PHOTOS:
You will be SO HAPPY you have these…otherwise known as BYE BYE photos: 
PLEASE SEND THESE PICS AND YOUR MEASUREMENTS TO ME VIA EMAIL (ashbofit@gmail.com)

You can also use these to submit your before and after results to the www.BeachbodyChallenge.com = you will earn a t-shirt for the program you completed PLUS have a chance to win $500 up to $100,000 -- seriously cool for simple working out right?

How to Take BEFORE/AFTER Pictures

Feel free to post your progress photos WEEKLY into the group for additional accountability and motivation, but you are not required to.

• Be dressed in either a bathing suit, or sports bra and shorts.
• Use a white or light background and the SAME clothes you will be taking photos in monthly. Some shy away from this as they do not want a picture like this, however it is important to really get a good before picture from the front, back, and side so you can track your progress as you go along.
• SMILE....because you are about to CHANGE YOUR LIFE...and get a killer body doing it! :)
• Take your final measurements at the end of our group together and send me your TOTAL inches lost, weight lost and your before and after photos (I will not share these unless you give me permission, so let me know)

I encourage you to share them with the accountability group if you want that extra accountability and support - believe it or not....it will motivate everyone that you are really taking action and leaving old ways behind! - but you do not have to. At least keep them for your records and to submit to me and the Beachbody Challenge. If you feel comfortable, share your results on social media to provide yourself with extra accountability and motivate others as well.

I DO NOT want you to weigh and or measure yourself every day or every week.  Your body changes on the INSIDE first, then the reflection moves to the OUTSIDE. In my own personal first fitness group, I FELT results in my first 3-5 days......I SAW results at 3.5 weeks. It takes time, but I PROMISE YOU that when you create all of these things I will be teaching you...it will become a lifestyle and you will continue to meet you goals and create new ones! At 4 or 5 weeks....you will be BLOWN AWAY at how your body has changed!!

Measuring Yourself Tips:
I suggest having someone help you so that posture can be held in place so your beginning measurements are accurate.

The following should be measured and are also in your Quick Start Guide PDF of the workout program you choose:

Chest:
R. Arm: ( upper arm around the bicep area)
L. Arm:( upper arm around the bicep area)
Waist:
Hips:
R. Thighs:
L.Thighs:
total inches:
WEIGHT: 

WORKBOOK / Create your personal transformation document:
This can be in any format, but a workbook is provided if you choose to follow it. Here is the link to access weekly workbooks to help you be successful on this journey:  

WHAT TO EXPECT ON YOUR FITNESS JOURNEY:
This will likely NOT be easy at first. You need to have mind over matter and go through the motions until you establish the habit -- (But it WILL be SO worth it!!), but that is why you have this group and me as your coach. It’s much easier with other people than on our own.

It takes 21 days to establish a habit -- you can do it!! WE will do it together. :)

Be prepared for headaches or being tired the FIRST 3-5 days. WATER WATER WATER will be KEY and lots of nutrition....then it will go away. This is your body detoxing and getting used to healthy eating! It’s AMAZING what our body can stand in regards to bad foods. Crazy that we can even function on junk foods.

Again, WELCOME aboard and I cannot wait to see you achieve those goals. YOU are super amazing and I look forward to guiding you through this experience step by step to success. Ask a friend, family member, or significant other to join you on this journey. All the extra accountability will make a HUGE difference.

Get excited....have fun.....MAKE IT COUNT.....BRING IT!! This is your chance to really make a change for good!