Congratulations on your decision to take control of your health and step into accountability with me. My name is Essie Cade and I am just like you in many ways. I am busy, distracted, and often overwhelmed and was looking for a way to manage MY health in the midst of life's many trials. I have a home and family to care for and countless responsibilities that fall under the umbrella of my business and outreach program, 2theCore, inc. and Tender Touch Ministries. I offer personal training, Pilates classes, infant massage classes, massage therapy, workshops, and mentor young women in Haiti. Believe it or not, just because my job is health-related and I love helping others feel better...making time for my own health and can be a challenge! But I found the golden ticket.
With the help of a few passionate friends and colleagues, we decided that the missing link for most people is ONE thing. It's not the right brand of shoe. It's not the newest workout equipment. It's not the one-size-fits all eating plan, trend, or diet. The ONE thing that most plans are missing is ACCOUNTABILITY. Even as a personal trainer, I need it, too!
My Food and Fitness Accountability Groups will be a small group of folks aiming for higher quality living. Everyone has a different story. Every 'body' is different. Each participant or couple will be setting and reaching their own goals with the help of a unified group and system of accountability. This is the start of a journey and for some another leg of their journey to wellness. Your journey to greater wellness will have ups and downs but we will count everyday a success. I feel that God gave me the body I have, although imperfect and flawed, it's the only one I have and I'm thankful for that! What is your motivation? What drives you? Why are looking for further solutions to your health problems?
Remember, we are not broken needing to be fixed. We are not ruined because of a slice of cheesecake. So, wipe your slate clean! We are starting fresh. Are you ready?
After choosing your level of participation for the Accountability Group and paying the challenge and/or admin fees, I will send you the point trackers. All four pages need to be printed in two sets, one for you and one for your spouse or significant other. You will both need to keep track of your individual points and one of you can report for check in with your total numbers and counts.
GUIDELINES AND RULES (POINT TRACKERS NOT INCLUDED)
-This is a 4-Week Food and Fitness Challenge and Accountability Group. Contact your coach for specific challenge dates. As one round ends, another will start, so check with your coach for the next start date. Each week will run from Tuesday to Monday with weigh-ins on Tuesdays. You will be required to text or message a pic of your weigh in to your coach.
BASIC GUIDELINES REQUIRED EACH WEEK:
SEND COACH A PIC OF YOUR SCALE AND START WEIGHT
NO SUGAR IN THE FIRST 5 INGREDIENTS
NO WHITE FLOUR
EXERCISE 30 MIN.
SET A PERSONAL GOAL THAT IS NOT FOOD OR FITNESS RELATED
CONNECT WITH AND ENCOURAGE YOUR PARTNER
CHOOSE A BIBLE VERSE OR QUOTE AS INSPIRATION
GET A TRACKER/JOURNAL
POST TO GROUP FB PAGE
-There will be a 2-3 week prep period allotted for ordering programs, pantry prepping, grocery shopping, or getting medical clearance if needed.
-CHALLENGE FEE: Each challenge round, each couple pays $30 to enter the challenge (sent to your coach). 100% will used for the cash prizes at the end of the challenge.
-1ST TIME ADMIN FEE: A couples' first challenge round also requires a $40 administration fee (unless ordering an Eating Plan and Fitness Program through their coach). If a participant/couple is ordering their program directly through their coach, the admin fee is waived.
TOTAL FIRST TIME CHALLENGERS COST:
$70 with the chance to win back your challengers fee through cash prizes and incentives!
-REPEAT CHALLENGERS DISCOUNT: Any challenge participant/couple that signs up again for another challenge round within their first 3 months will pay the challenge fee of $30 plus a reduced admin fee of $30 for a total of $60.
-A $5 referral credit (discounted from the admin fee) will be received if you bring a friend on board for a challenge.
BEACHBODY PROGRAM RECOMMENDATIONS
-If this is your FIRST CHALLENGE, an approved Beachbody Program is NOT required but is highly recommended. WHY? We feel that having the right tools for the job will set you up for success. This isn't just another one-time-fix. This is a lifestyle change. What are you going to do when you can't afford the gym or don't have time to go? Traveling? Take your DVDs with you or use Beachbody On Demand. We want you to have this tool so that you can succeed in your goals AND so your family can join you in your success.
-Recommended Programs: The 21 Day Fix Eating Plan and Workout DVDs with Shakeology is HIGHLY recommended for as a starter program. This program includes workouts with modifications, an eating plan, and portion control containers.
-Why Shakeology? It is a dense nutrition drink that offers powerful adaptogens, antioxidants, has a low-glycemic index, and can replace one of your small meals throughout the day. Shakeolgoy is an easy way to get added nutrition with low calories. If you choose to receive Shakeology on auto-ship and want to join another challenge, the administration fee will be waived.
-If you already have a Beachbody program but did not order directly from your Coach, you will be required to pay the administration fee or choose to order another program through your Coach.
-If you are a Premium Beachbody On Demand Member or on Monthly Autoship for Shakeology through your Coach, the admin fee is waived for the challenge. See your Coach for details.
-A program with DVDs and eating plan can also be purchased without Shakeology. See your Coach for details and options.
IF CHOOSING THE CHALLENGE PACK
Go to www.beachbodybodycoach.com/risingstar2day to order or contact Essie for help
Challenge Pack (highly recommended for your FIRST challenge):
1) A fitness program (DVDs)
2) An eating plan (21 Day Fix includes portion control containers, others may or may not include a shaker cup)
3) One month of Shakeology (put on auto-ship but can be cancelled or delayed)
4) One month free trial of the club membership/online streaming of 1,000's of workouts (can be cancelled before the 30 days)
5) Online private FB accountability group
6) Your Coach!
Your Coach can pre-enroll you for a challenge pack which includes the fitness program of your choice, one month of Shakeology, a free trial month of the Club and online accountability. Prices range from $140-$205 depending on which program you choose for the first month in addition to the Challenge Fee of $30. The admin fee is waived. You can also purchase a program without Shakeology. The prices will range from $60-100 for just the dvds and eating plan.
Your Shakeology will be put on Home Direct which can be cancelled at any time and costs about $117-$130 a month. In addition, the Club membership (AKA Beachbody On Demand) can be cancelled before the first 30 days. The next month's billing of $40 covers 3 months of membership and online access to 1,000's of workouts so you can try them all!
After your FIRST challenge, each additional challenge group within the next three months will cost $60 per couple unless ordering another program or on Shakeology auto-ship. In that case, only the $30 challenge fee is required. Considering gym fees, gas prices, personal training rates, and more....this is a great deal and one of the best ways to get your health back on track....TOGETHER! :)
-There is a weekly point calendar for each of the 4 weeks. Please print out the point trackers for your personal use. I slip mine into a plastic sheet protector for repeat challenges.
-Each week there is a double point challenge. These points are already included and do not need to be added at the end.
CONNECT WITH TEAMMATES
-Weekly post to FB: We are doing this together! The Coaches will be working hard behind the scenes to keep you motivated and want you to experience the joy in helping others along the way. You will earn 3 pts. for posting to FB weekly throughout the challenge. You can share a success story, recipe, word of encouragement, Bible verse, etc.
-You can exercise every day, but you will only receive points for exercising 5 days a week.
-You must exercise for 30 minutes to get the points and do receive 4 extra points for exercising for 45 min. with a maximum of 14 points per day.
-You can exercise 10 min. here and 10 min. there and 10 min. again later. However, be sure to record and keep track of your time and type of activity. It is a little harder to get your heart rate up and track progress with broken sessions but can still be a great way to get started!
*See the Target Heart Rate article from The American Heart Association below for information about how to keep your workouts safe and effective.
-You need to keep your calories under your target calorie count. If you go over by just 1 calorie, you lose your points in that category. You need to go to Calorie King to calculate your target calorie amount. It will be based upon gender, age, and current weight OR use your Beachbody Starter Guide. *Notify your leader of your calorie goal. This needs to be a specific calorie count, not a range. You must choose a number within your range. You may choose to use up to 350 calories from your exercise calories. Please be careful not to go too low on calories. It is very important to get all your calories in and get the right portions of high quality foods.
-There is a sample food journal that you can use, or you can use your own food journal (paper or online via My Fitness Pal or Lose it! or similar) to track what you eat. IF using the 21 Day Fix as your fitness and eating plan, download the FREE 21 Day Fix App for your phone.
*There is a bonus article about what and when to eat regarding exercising. It's important that you remember to fuel up for exercise. If you don't feel good exercising, you won't do it. Read up and fuel up! See below.
-Print your trackers and record your daily points. A photo of your first and final weigh-in will be required (sent to your coach via PM or text—no one else will see your numbers). Measurements and before pictures are not required, but strongly encouraged, as changes in measurements and photos will often keep you motivated even if the scale isn't moving much. Changes in body composition don't always show on the scale!
-You may use any other method of weight loss as long as it is sustainable and healthy.
-Weigh yourself each Tuesday morning and tally up all points. Make sure that you weigh yourself under the same circumstances each week (first thing in the morning, unclothed, and before eating preferred).
-Get your measurements! Non-scale victories are an important part of the journey.
For tips and free printable trackers for Beachbody account holders go to www.teambeachbody.com and login!
-You will send a weekly PM/text to your coach with your total weekly points and total weight loss points for the week. She will keep track of everyone’s points and then will post weekly in the face book group with everyone’s standings. All points are to be sent by 10:00pm on Tuesday. If you don't send stats by that time, you will lose 25 points and will not be posted that week on Stats. It is really important to get these stats out in a timely fashion so that everyone can know where they stand. It can be discouraging to have to wait.
Each week you will add up your points individually then get a total as a couple and send your stats in the following format to make it easy:
1) Current weight (include both):
2) Total Points from the week as a couple:
3)*Bonus points: (explanation below)
4) Total points for week (including any bonus points):
-Cash prize money will be divided equally between the winner of each category (weight loss goal and points). BOTH PRIZES CANNOT BE WON BY THE SAME COUPLE. If one couple wins both categories, they will receive the Weight Loss prize, and is then ineligible for the points prize. The points prize will be awarded to the 2nd place holder in the points category. In the case of a tie in either category, that prize will be split.
-*Bonus points: Each week, there is a max number of points you may earn (it varies). That means no zeros or blank boxes. If you earn every one of those points, you report those points, PLUS a 25 point bonus.
-There are NO exceptions. Points are earned on the honor system. You may break up your exercise into several periods if you choose, but if you only exercise for 29 minutes total, you do not earn points for that day.
-Please take the time to choose ONE personal goal for each week and put it here and on your daily charts. This goal can remain the same for the 4 week challenge or can be difference each week. This goal can be anything that you want to work on and does not have to be food or exercise related. Think parenting, marriage, faith, community, attitude, habits, etc.
-Do something, say something, anything! Be encouraging to your special someone in some way and get one point per day for the week.