What is the 21 Day Challenge!

First off, we need to know what your goals are before we can start any program to make sure it’s the right fit for you!

What are your top three goals you would like to achieve in the next three week? Is it to lose body fat, build lean muscle, tone up, or boost energy and confidence?

Many of our clients feel as if all of the above are at the top of their list. The good news is that when you build lean muscle, you burn more body fat AND you boost energy naturally while feeling confident in your accomplishments and results.

It’s a win/win right?!

Second, we need to understand why workout programs in the past haven’t worked for you. What are the reasons that you didn’t see results from past programs?

Is it because they were lacking accountability, ways to motivate you, and keep you consistent?

We’ve been there too. Trust me when I say that no one WANTS to workout! But we do want the results and benefits, right?

So how do you get results without having to go to the gym five or six days a week around your busy schedule, your family, friends, and other priorities?

During the 21-Day Challenge that begins next week, you will see how in just 30 to 45 minutes, four times per week, will get you to see a major change in your body, energy, and confidence!

Are you all in?

Not yet? What’s holding you back?

Is it because we don’t know each other? That’s one of the reasons busy people like you talk themselves out of making a commitment. I totally get it. You don’t know me from the other hundreds of skilled trainers in Denver doing remote, online, and in-home coaching right now.

What you can do is conduct time consuming research that may take you a couple days or even a week. Or… you can take a look at some of the transformations we have been a part of while working with clients over the past ten years. They all saw results fast!

DianeWe love Diane’s story because when she reached out for help, she was already consistently going to the gym on her own. That wasn’t the challenge for her. What she felt she needed was a weight training program that was safe and effective that could be done in under an hour.Between juggling her nursing job at night and creating a life she knew she wanted, Diane’s cortisol levels were keeping her stuck at a plateau. And when she began a new program with us, she jump started her transformation and these results came in just eight months of weight training and moderate cardiovascular exercise; all on her schedule! So proud of what Diane was able to do with determination, consistency, and a coachable attitude!

Diane’s transformation from remote coaching, training, and meal prep.

Alanna came to us before her wedding with a big goal of fitting into her dress! She far exceeding her goals of looking and feeling her best on her wedding day that her dress needed to be TAKEN IN by the seamstress! Way to go Alanna on all of your achievements while balancing out your hypoglycemia along the way with the help of your nutritionist!

Alanna’s transformation from online personal training and accountability.

Boyce was a lot like Diane! He wasn’t struggling to get to the gym consistently and yet, he wasn’t seeing his desired results! We gave him a workout program that was 100% remote AND a nutrition program that we knew would be the right fit for his weight loss goal! Not only did he shed over 20% body fat, he felt more energized and motivate to go after what he wanted! He completed a degree program with all that new energy and has a career that he loves working in Boulder, Co!

Boyce’s transformation from nutrition coaching and meal prep.

Kyle‘s goal was to tryout for America Ninja Warrior and he did it! His main goal was to take all of the pressure off himself to research a quality workout program so he came to us. We created a hybrid program where he joined us for small group training once each week and did his homework at home in between! Here he is after the first ten days of his workout program!

Kyle’s transformation from remote coaching, nutrition, and accountability.

Still not convinced? I completely understand because many of our members thought the same thing about the Challenge before they started. They thought, “Does this program actually work?”

The answer is a resounding YES! Through daily interaction with you coach for accountability, personalized workout programs you can do right at home with little to no equipment, AND a fun nutrition program with recipes you and your family will actually love!

Take a look at a few reviews and testimonials we’ve gotten from actual clients over the years on Facebook and Google.

The last thing you’re thinking to convince yourself that you aren’t ready for a real transformation that will change your life is price.

What does the program cost?

The ANSWER to that question is up to you! Committing to making this change in your life will cost your old life.

This program will cost you your old life that you’re holding onto that keeps you safe and protected.

This program will cost you your old life that keeps you living unsatisfied, tired, and frustrated with not seeing changes.

This program will cost you the investment in yourself that will be necessary to bust through limiting beliefs like “I can’t” or “I’ll never” that you’ve been telling to yourself for years.

Is there a financial cost? Yes.

If this program were to cost $997, would it be worth the personal investment?! Our current clients would say yes because that’s what they paid.

If this program were to cost you the investment of $297, would it be worth it? Yes!

Because of the overwhelming interest in the program, we are able to seriously discount it by 66%! Never before have we included so much in a remote coaching program built specifically for busy adults that want to change their lives forever!

For just three weekly payments of $99, you will get everything listed below and more!

  • Daily group coaching to hold you accountable!
  • Workouts that can be done in under 45 minutes!
  • Recipes you and your family will love!
  • Meal prep tips to save you five to ten hours every week!
  • Healthy habits you can implement immediately to boost energy and decrease stress!

What does it take to sign up?

Just a quick consultation with your coach to make sure you’re the right fit for the program!

Sign up through this quick form now!

Not All Calories are Created Equal

Have you heard this before? Weight loss is simple. It’s all about calories in versus calories out.

While it is true that a caloric deficit will help you lose body fat and build lean muscle. You must remember that not all calories are created equal.

For example, if I eat one meal today that consists of an entire pizza which equals around 2,000 calories. Those calories are not going to help me lose body fat and build lean muscle even if I were to exercise for one hour to burn about 350-400 calories.

Using the example above, your caloric deficit occurs if your basal metabolic rate (BMR: the minimum calories you need to take in per day to run your body’s systems) is 2,000 kcal and you exercised for one hour making your deficit 350-400 kcal. That leaves you with 1600-1650 net calories ingested that day.

On the flip side, if your intake of 2,000 calories were made up of lean proteins, fresh veggies that are nutrient dense, and healthy fats, then you would be able to reach your weight loss goals with the same amount of exercise while improving your recovery time, your energy levels, and your performance at work, play, or rest!

Check out the full video below for all the details!

Grab your free 5 step guide to master meal prep now by clicking here for more helpful and healthy tips to lose weight and keep it off!

3 Simple and Easy Ways to Cut Calories

3 Ways to Cut Calories without counting or weighing your portions!

I wanted to share with you the top three ways I manage my calories each week without breaking out the scale and weighing my food!

These are really simple ways you can implement today to reach your goals quickly!

1. Mindful eating- mindful eating can be added into every recipe you enjoy to cook each week! It begins with eating slowly and enjoying about 15 chews per bite of food. It takes about 20 minutes for your nerves in your stomach to recognize that it is full and signal your brain to stop eating! We always coach our PrepWars clients to eat to 80% full which means recognizing you have been satiated BEFORE you normally notice it!

2. Smaller portions- taking smaller serving sizes is a step in the right direction! American plates are larger than they ever have been in history and naturally, we tend to fill our plates full to the edges. Protein portions will be about the size of your palm. Carbohydrates will equal one cupped handful on your plate. And fats, yes they are necessary too, will be about 1-2 thumbs in size so about 5-8 nuts.

Spinach salads are ideal for meal prep to fuel your body and help your routine reach your goals.

3. Find more fiber- fibrous foods make us feel fuller faster and longer than simple sugars or protein. Fiber is classified in two ways: soluble and insoluble. Meaning absorbable or not. Fiber is also considered a carbohydrate so if you are choosing insoluble fiber, those carbs will not get absorbed! An example is celery. Celery has both soluble and insoluble fiber. Have you juiced celery? The insoluble fiber is what is left behind in the juicer.

Meal Prep is easier when you have a plan! Check it out at learntomealprep.com


These little know facts are why calories get such a bad reputation… Americans just don’t know the difference between simple and complex carbs or even why they are so important!

The next time you’re fixing up your plate for dinner, be mindful of your portion sizes and choose more fibrous foods to eat fewer calories without counting them down to the gram!

What Fitness Equipment Do I Need to Workout at Home?

We are excited to welcome you to the only online personal training program for busy adults that want to improve mental health, decrease stress, and boost energy!

Before you get started, it is important to make sure that you have the equipment needed to perform all of the exercises. So here is your shopping list with fitness equipment that will allow you to exercise in the comfort of your home safely and efficiently.

Must haves in order to get started right away:

– Dumbbells (two pairs ranging from 15 to 50 lbs.) – besides the 25# you have, look for 15s, 20s, and 30s to get started or select the power block feature below!
– Swiss Ball
– Bands with Handles
– Pull Up Bar

Recommended equipment to get more out of your workout experience.

– Flat Bands
– Kettlebells (two kettlebells ranging between 15 and 50 lbs.)
– Power Block (Power Blocks are essentially dumbbells with variable resistance)- as a better investment and substitute to dumbbells

Email us know if you have any questions, and enjoy you workout!

Healthy Orange Chicken

Orange Chicken

Ingredients for at least 5 servings:

2 lb chicken breast (measured raw)

1/4 cup Bragg’s Liquid Aminos (or coconut aminos, or low sodium soy sauce)

1/3 cup rice wine vinegar

1 tbsp red pepper garlic sauce

1/4 cup organic, raw honey or agave

1 tbsp orange zest or shaved fresh orange peel juice from 3 clementines

1 tbsp tapioca starch (or arrowroot starch) sesame seeds, green onions spray coconut oil

Steps:

In a bowl, mix Bragg’s, rice vinegar, orange juice, orange zest, honey, red pepper sauce and tapioca starch. Set aside.

Chop chicken into small pieces. Set a nonstick skillet on medium high heat and spray with coconut oil. Add the chicken and cook until it is about 90% finished.

Pour in the orange sauce and stir quickly. Reduce the heat, allow the sauce to thicken and continue stirring. Garnish with sesame seeds and green onions. Serve with brown rice or quinoa.

Recipe modified from the original to cut down on sugar and fit into your macronutrient guide.

Orange Chicken

http://fitmencook.com/healthy-orange-sesame-chicken/

Overnight Oats

I’m a simple guy.  Really simple.

I generally pick a few ingredients and make it into a meal, breakfast, lunch, and snacks.  That particular strategy is beneficial to weight management and fueling the body for performance…  Most of the time.

Until I get tired of eating same things, all the time!

Because of PrepWars, I’ve learned how to have some fun with meal prep, and the following recipes are just the trick to change up my routine.  Follow @fitlifechampions on Facebook and Learn to Meal Prep on Instagram to learn how to make overnight oatmeal work for you and your busy week ahead!

Please check out these recipes for some fun variations on overnight oatmeal!  Remember to use almond or coconut milk instead of dairy for optimal health and performance through your busy week!

Overnight oatmeal recipes to save you time!

 

Fast and Easy Egg Cups

The purpose of meal prep ahead of your busy week is to save you time AND money.  Adding this fast meal prep recipe will save you boatloads of each!  Once your ingredients are prepped, diced, sliced, mixed and placed in the oven, you are free to grill or saute your other meals for the upcoming week.

Egg Cups

To save time and money, prepare your breakfasts ahead of your busy week!

This simple to make meal-prep breakfast is a great way to make your morning routine quick and healthy!

Items needed:

  • 6 section (minimum) muffin tin, non-stick
  • 1 quart egg whites
  • 6 pack of eggs
  • Diced vegetables of your choice (peppers, onions, brussel sprouts, zucchini, etc.)
  • Spinach sliced
  • Cracked black pepper
  • Crushed red pepper

 

Instructions:

  • If not a non-stick pan, lightly grease tin with coconut oil.
  • Dice your choice of vegetables to smaller than bite-size portions
  • Divide veggies equally between each section of the muffin tin.
  • Crack one egg into each section of the muffin tin.
  • Pour the equivalent of two egg whites into each section of the muffin tin.
  • Sprinkle spinach over top of each section, crack black pepper and crushed red pepper to taste.
  • Bake at 325 degrees for 20-25 minutes or to desired consistency.  Eggs should be firm once fully cooked.
  • Remove from oven and quickly remove eggs, add your choice of protein (1/8 c.) and portion into containers for grab n go meals in the morning!

Egg Cups Finished

Brand Ambassador Program

Do you want to make a quick $50?!

Are you looking to make extra income in the fitness and nutrition industry?

Fit Life Champions has a brand ambassador program that’s the right fit for you!  In order for you to know exactly how to share the program with others, we will give you access to a FREE weeklong program to try out immediately!

Simply share your unique code with friends and family and earn $50 per referral!

Click HERE NOW now to apply!  And watch the video below to learn more details!

The 5 Best Books that Help You Reach Your Fitness Goals

Five years ago when we began our coaching journey, we stressed how important exercise was to help you reach your goals.  And while very impactful to help you reach your goals, fitness alone will not make as big of a change!

We realized after about a year and a half that we weren’t providing the elite level of service that we held ourselves to so we dedicated 18 weeks to learning the advanced application of sports nutrition from Precision Nutrition!  That education was a game changer for our community once we added in the #PrepWars Meal Prep Workshop!

Finally, we discovered the next step to help you reach your fitness goals was to add in some very important books that launched our clients forward!

The TOP 5 LIFE CHANGING books we recommend along with a the top 3 reasons they make a difference are….

The Power of Habit by Charles Duhigg

  1. The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building revolutionary companies and social movements, and achieving success is understanding how habits work.
  2. Exercise is a keystone habit that impacts every area of your life because it boosts energy, decreases stress, and establishes a routine.
  3. Once a routine of exercise has begun, nutrition changes soon follow to support the additional energy expenditure while building lean muscle mass and decreasing body composition.

The Big Leap by Gay Hendricks

  1. This book demonstrates how to eliminate the barriers to success by overcoming false fears and beliefs.
  2. Two limiting beliefs that stand out are Burden and Not Feeling Good Enough, this book helps lay out a strategy to overcome these debilitating limiting beliefs.
  3. “Each of us has an inner thermostat setting that determines how much love, success, and creativity we allow ourselves to enjoy. When we exceed our inner thermostat setting, we will often do something to sabotage ourselves, causing us to drop back into the old, familiar zone where we feel secure.”

Find Your Why by Simon Sinek

  1. “If we want to feel an undying passion for our work, if we want to feel we are contributing to something bigger than ourselves, we all need to know our WHY.”
  2. Finding and committing wholeheartedly to your purpose helps to remind us why we begin a fitness journey and keeps us on the path when distractions or set backs arise.
  3. “Before we can stand out, we must first get clear on what we stand for.”

Mindset by Carol Dewick

  1. It is your mindset that will help you achieve your goals quickly and safely.  If you have a growth mindset you are more likely to believe that you will reach the destination you set out on a quest for.
  2. “No matter what your ability is, effort is what ignites that ability and turns it into accomplishment.”
  3. When you avoid the trap of a fixed mindset, your achievements will come to you faster and are more likely to stick as a lifestyle change.

The Sacred Enneagram by Chris Heurtz

  1. By learning and identifying our personalities, we can recognize our tendencies, both good and bad in order to become our best selves.
  2. “When it comes to recognizing the truth of our own identities, most of us experience a symbolic version of blindness that keeps us from seeing ourselves for who we really are.”
  3. Our personal growth journey is propelled forward by connecting with our identity and our personalities.  Once a connection is made with out true selves, our spiritual journey can begin wholeheartedly.

By combining a strong purpose with a safe and effective workout and nutrition program, we see our clients reach their goals faster than any one of the three dimensions on their own.

To connect with a certified personal trainer at Fit Life Champions, book a complimentary consultation at www.calendly.com/riseup