Workouts

Congrats and welcome to our 15 Day Fight the Fat Challenge. I’m so excited to start this journey with you.

Start and finish every day of your 15 Day Challenge with a 'Warm Up' and 'Cool Down'. Check out my videos below on how to do this to perfection.

So that I'm with you every step of the way, I have created a daily workout video to demonstrate how to perform each exercise. Simply select 'Workouts' from the drop down menu and then select your workout day. Take a well earned rest on 'Day 7' and 'Day 14'.

Daily Tip

Today is your day to prep for success! Make sure that you've shopped for your meal plan and you're ready to kill it with your nutrition. Also, don't forget to take your Before weight, measurements, and pictures.

You need plenty of water to stay at the top of your game. Make sure you're getting enough. Being dehydrated doesn't just make you feel tired, it can also cause you to store more fat, which we definitely DON'T want.

Make sure you're pushing yourself but not overdoing it. If you need to modify a movement in order to keep proper form, do it. Bad form won't get you anywhere but injured. Fight right and don’t lose your form.

There's no reason to go hungry with FREE veggies. Load up on your fave veggies to add variety to your meal and fill you up.

You're a fierce, fighting champ and don't let anyone tell you differently! I was a cheerleader before I became an MMA fighter so I know just how difficult it is to break the mold. Keep on fighting!

Don't forget that our halfway check-in is tomorrow. You'll be weighing yourself and taking measurements. Make sure you do this in the morning after you go to the bathroom but before you eat for the most accurate result.

If you're still feeling sore even after your rest day, try taking a warm bath with 2 cups of Epsom salt. Soak for at least 20 minutes. Also make sure that you're getting enough sleep. Sleep is your body's way to recover and repair itself.

We're on Week 2, and now is the time to start making these new habits and changes a part of your life. Incorporate these changes into your life, make them stick, and continue to see results.

How are you feeling? You should be getting into a groove and starting to feel more confident with your meal plan and workout routine.

You're almost there! Keep pushing and give every workout your all!

Remember: There's no treat meal this week because I want you guys to see amazing results. I can't wait for you to see how much you can do in 15 days. Stay strong!

Make your rest day tomorrow an active rest day. Walk, stretch, or do yoga. These are all great options to help your muscles recover so that you don't feel sore quite as long.

Congrats, you did it! You're such a fighter! Don't forget to submit your After picture and measurements to win some AMAZING prizes. (Plus I can't wait to see all of your progress!)

Make sure to take all measurements in the morning after you go to the bathroom, but before you eat.


Chest: Measure around your rib cage at the widest point. It should be at your nipple line.

Belly Button: Measure around your waist at the level of your belly button, an inch or two below your natural waist.

Waist: Measure around your waist at the narrowest point. This is usually an inch or two below the ribs.

Bum: Measure the circumference of your hips and bum at the fullest point.

Right Arm: Measure your right bicep at the fullest part, an inch or two away from your armpit.

Right Thigh: Measure around your right thigh at the fullest point.

Right Calf: Measure around your right calf at the fullest point.

Weight: Weigh yourself in the nude if possible, or try to wear the same clothes every time, and be sure to take off your shoes. (Just remember weight isn’t the en-d­all, be-­all of success or happiness!)


Dumbbells

Dumbbells are an at­home exercise essential. You can find them pretty much anywhere (Target, Walmart, etc.) and they are affordable, making them a great fitness investment. You can even try checking your local thrift store to see if they have any used dumbbells for super cheap.

For this Challenge you’ll need three sets, one light, medium, and heavy. The lighter set should be around, 1 to 2 pounds, the medium set should be around 5 to 12 pounds and the heavy set should be around 15 to 20 pounds. Don’t skip on the heavy weights, I want you to push yourself!

Food Scale

A food scale is a great tool to have when concentrating on portions in order to lose weight. It’s the most accurate way to figure out how much food you need to get the results you want. You don’t need a really fancy or expensive food scale in order to complete this challenge. You can find some pretty cheap options at any big box store.

Look for a digital scale that has a tare button so that you can “zero out” your scale. You’ll want a scale with the 3 main modes: pounds, grams, and ounces. Digital food scales can have a flat weighing surface or a bowl, I highly recommend getting one with a flat weighing surface for the easiest use and clean up.

Nutrition eBook