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Mini Summer Challenge

Hi babes!

So happy you guys are as excited for this mini challenge as I am! You’ll notice the workouts are not up yet because I want to make sure everyone is starting on the same day. They should be up a day or two before so you can look over everything and get prepared.

Start Date: June 3rd

End Date: June 30th

To enroll in the challenge, all you need is a premium membership to the CCFIT App and join our Facebook group here! There is NO coaching included in this challenge, hence why it is so cheap but I will be active in the group and there will be other girls to help you out as well!

For your diet, I recommend tracking macros here for the quickest and healthiest results but if you have had an eating disorder in the past or struggle with one currently, I recommend just eating intuitively.

If you wish to be eligible for the prizes at the end of the challenge, please email teamcc@justtempo.com no later than July 1st with your before and after photos and a testimonial.

Please feel free to email the address above with any other questions regarding the challenge!

Cant wait babes!

Cristina

At Home Mini Fall Challenge


Hi everyone!! I’m so excited for another at home challenge! I know that finding the motivation to work out at home can be tough, and I cannot wait for the support and shared accountability that these challenges bring.

I will be creating a 4-week-long program that will be published into the app a few days before the challenge starts on Monday, October 26h! All you have to do is get a membership to the CCFIT app, remember to take a “before” photo if you want to be considered for a prize at the end, and start alongside everyone else on that day. The challenge will end on November 22nd.

To be eligible to win a prize at the end, make sure to send your before + after pictures and a short testimonial about your experience to teamcc@justtempo.com when the challenge is over on Sunday, November 22nd. You don’t have to send in anything until that time! I recommend writing down what your goals are for the challenge before starting so you can reflect back on them when the challenge is over.

Your progress photos must meet the following criteria:

  • Similar attire in both photos
  • Preferably nothing high waisted
  • The same back, front, and side angles in both photos, sent in 3 separate pic-stitches

To get the most effective results, I recommend calculating your macros using this calculator, unless you have had an eating disorder in the past or struggle with one currently, in which case I recommend just eating intuitively.

I also recommend joining the facebook group for the challenge here, where you can connect with other girls doing the challenge and support one another! I’ll also be active in the group answering questions and supporting you all throughout the challenge.

FAQ:

How do I enroll?

All you need is a regular subscription to the app! Then, you’ll follow the Fall Challenge guide that is released a few days before the challenge starts.

What equipment will I need to do this challenge at home?

All you will need is some dumbbells (or any other heavy objects you can find around your home to lift), a small loop resistance band, long loop resistance bands, a chair or bench, and a mat or soft floor!

What will the structure of this challenge be?

There will be 4 days of workouts per week – Day 1: Legs & Booty, Day 2: Chest & Shoulders / Abs & Cardio, Day 3: Legs & Booty, Day 4: Back & Arms / Abs & Cardio. The other 3 days of the week are rest days for you to take whenever you feel like you need them. If you want to supplement this program with other cardio or workouts on your rest days, feel free, though it is by no means necessary.

Is this challenge designed for building muscle or losing fat?

This totally depends on your goals! Whatever your goals, make sure you adjust your macros and cardio accordingly. The calculator linked above can help you do so.

Do I have to join the group?

It is not required, but if you have a Facebook it is highly recommended. It’s a place where you can chat with other girls to stay motivated, and ask me questions directly if you need to.

What if I have to miss some workouts during the challenge?

That’s okay! Life happens, and it can be hard to stay motivated or find the time to workout while you’re trapped at home. Just make sure to pick back up where you left off. One thing to note is that your progress photos will be due on November 22nd no matter what, so if you miss some workouts you may have to end up submitting your “After” photos before you’re actually done with the workouts.

If you have any other questions about the challenge or the app, email them to teamcc@justtempo.com!

Foods To Avoid

Why You Should Only Eat Sugar, Fast Food, Processed Foods, and Hydrogenated Oils (trans fat) in Moderation:

Balance is a crucial component of staying on course for your fitness goals and personal happiness. We are not saying that you should never eat these types of food, only that limiting them will help you to reach your body goals faster, to be healthier, and to feel better. 

Sugar – Sugar is added to many types of foods, and eating too much of the sweet stuff—even when it seems to come from a natural source—is a risk for weight gain, heart disease, diabetes, high blood pressure, cancer, and even dementia. A diet heavy in added sugar is linked to a risk of dying from heart disease even if you’re not overweight, according to a study that was published earlier this year in JAMA Internal Medicine.

Why does added sugar cause so much trouble? It’s digested immediately and rapidly absorbed, and this causes an upswing in your blood sugar levels. “That challenges your pancreas to pump out more insulin. If the pancreas can’t keep up with that demand, blood sugar levels rise, which can lead to more problems with insulin secretion, and ultimately to diabetes,” says Dr. David M. Nathan, a Harvard Medical School professor and the director of the Diabetes Center and Clinical Research Center at Massachusetts General Hospital.

What is trans fat?

Most trans fat is formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature.

This partially hydrogenated oil is less likely to spoil, so foods made with it have a longer shelf life. Some restaurants use partially hydrogenated vegetable oil in their deep fryers, because it doesn’t have to be changed as often as do other oils.

Some meat and dairy products have a small amount of naturally occurring trans fat. It’s not clear whether this naturally occurring trans fat has any benefits or harm.

Trans fat in your food

The manufactured form of trans fat, known as partially hydrogenated oil, may be found in a variety of food products, including:

• Baked goods, such as cakes, cookies and pies

• Shortening

• Microwave popcorn

• Frozen pizza

• Refrigerated dough, such as biscuits and rolls

• Fried foods, including french fries, doughnuts and fried chicken

• Nondairy coffee creamer

• Stick margarine

How trans fat harms you

Doctors worry about added trans fat because it increases the risk for heart attacks, stroke and type 2 diabetes. Trans fat also has an unhealthy effect on your cholesterol levels.

There are two main types of cholesterol:

• Low-density lipoprotein. LDL, or “bad,” cholesterol can build up in the walls of your arteries, making them hard and narrow.

• High-density lipoprotein. HDL, or “good,” cholesterol picks up excess cholesterol and takes it back to your liver.

Trans fat increases your LDL cholesterol and decreases your HDL cholesterol.

If the fatty deposits within your arteries tear or rupture, a blood clot may form and block blood flow to a part of your heart, causing a heart attack; or to a part of your brain, causing a stroke.

Reading food labels

In the United States if a food has less than 0.5 grams of trans fat in a serving, the food label can read 0 grams trans fat.

Products made before the FDA ban of artificial trans fats may still be for sale, so check to see if a food’s ingredient list says partially hydrogenated vegetable oil. If it does, that means the food contains some trans fat, even if the amount is below 0.5 grams.

This hidden trans fat can add up quickly, especially if you eat several servings of multiple foods containing less than 0.5 grams a serving.

How low should you go?

Trans fat, particularly the manufactured variety found in partially hydrogenated vegetable oil, appears to have no known health benefit. Experts recommend keeping your intake of trans fat as low as possible.

What should you eat?

Foods free of trans fats aren’t automatically good for you. Food makers may substitute other ingredients for trans fat that may not be healthy either. Some of these ingredients, such as tropical oils — coconut, palm kernel and palm oils — contain a lot of saturated fat.

Saturated fat raises your total cholesterol. In a healthy diet, about 20% to 35% of your total daily calories may come from fat. Try to keep saturated fat at less than 10% of your total daily calories.

Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option than is saturated fat. Nuts, fish and other foods containing unsaturated omega-3 fatty acids are other good choices of foods with healthy fats. (Mayo Clinic) 

*I have done Independent research but am not a registered dietitian, doctor, or nutritionist so please consult yours before making any changes to your diet.*

How to Get Your Nutrients

We need a variety of nutrients each day to stay healthy, including calcium and vitamin D to protect our bones, folic acid to produce and maintain new cells, and vitamin A to preserve a healthy immune system and vision.

Yet the source of these nutrients is important. “Usually it is best to try to get these vitamins and minerals and nutrients from food as opposed to supplements,” Dr. Manson says.

Fruits, vegetables, fish, and other healthy foods contain nutrients and other substances not found in a pill, which work together to keep us healthy. We can’t get the same synergistic effect from a supplement. Taking certain vitamins or minerals in higher-than-recommended doses may even interfere with nutrient absorption or cause side effects. (Harvard Health Publishing) 

Nutrient Food sources

Calcium

Milk, yogurt, sardines, tofu,

fortified orange juice

Folic acid

Fortified cereal, spinach,lentils, beef liver

Iron

Oysters, chicken liver, turkey

Omega-3 fatty acids

Salmon, sardines, flaxseed, walnuts, soybeans

Vitamin A

Sweet potato, spinach, carrots, cantaloupe, tomatoes

Vitamin B6

Chickpeas, salmon, chicken breast

Vitamin B12

Clams, beef liver, trout, fortified breakfast cereals

Vitamin D

Salmon, tuna, yogurt, fortified milk

Vitamin E

Wheat germ oil, almonds, sunflower seeds, peanut butter

If you’re lacking in a particular nutrient, ask your doctor whether you need to look beyond your diet to make up for what you’re missing—but don’t take more than the recommended daily intake for that nutrient unless your health care provider advises it. (Harvard Health Publishing) 

Supplements

The excitement over supplements

There are so many supplement companies that love to feed on our insecurities in order to sell us their products. When it comes to fitness related supplements, none of them are 100% necessary to make progress. I’ve personally made progress with and without BCAA’s (branched chain amino acids), creatine, and protein powder. Of all the fitness supplements, protein powder is my favorite and the most widely used. It’s a great way to get high amounts of protein in immediately after a workout. Adding it to smoothies is how I prefer to drink it but mixing it with water, almond milk, etc. is totally fine as well! I tend to stay with certified organic powders so I can avoid proteins with filler/junk ingredients. There is research showing BCAA’s may improve muscle mass and recovery time but there are many other factors required for muscle development as well so it’s tough to gauge how effective BCAA’s truly are.

What you need to know before taking a vitamin or mineral supplement.

The average American diet leaves a lot to be desired. Research finds our plates lacking in a number of essential nutrients, including calcium, potassium, magnesium, and vitamins A, C, and D. It’s no wonder that more than half of us open a supplement bottle to get the nutrition we need. Many of us take supplements not just to make up for what we’re missing, but also because we hope to give ourselves an extra health boost—a preventive buffer to ward off disease.

Getting our nutrients straight from a pill sounds easy, but supplements don’t necessarily deliver on the promise of better health. Some can even be dangerous, especially when taken in larger-than-recommended amounts. Please consult your doctor to help decide which nutrients you are deficient in before introducing new supplements to your diet. (Harvard Health Publishing) 

Food Sensitivity Testing

Often when people experience chronic inflammation, bloating, fatigue, etc. It can be a result of eating foods that we have an allergy or intolerance to. 

Getting a food sensitivity test can help make us aware of which foods we need to avoid! These foods can also change over time, so it is recommended that these tests be taken every few years. 

Protein

What is protein?

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.

Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must come from food. (Harvard School of Public Health)

How much protein do I need?

This all depends on the person and their goals, hence the importance of a macro calculator! Once you begin tracking macros, the most common observation is you have not been eating enough protein. Increasing your protein intake can  make huge changes over time with muscle development and fat loss. 

Macros

’Macro’ is short for ‘macronutrient.’ The three macronutrients are: protein, carbohydrates, and fat. By using our macro calculator to figure out how many of each you need to reach your goals and tracking your daily intake, you can have better control over your progress and reach your goals more quickly.

That all being said, macro tracking is not essential to seeing progress. If you have struggled to maintain a healthy relationship with food in the past or currently, I do not recommend tracking your macros. 

Water Intake

Drinking water does more than just quench your thirst — it’s essential to keeping your body functioning properly and feeling healthy. Nearly all of your body’s major systems depend on water to function and survive. You’d be surprised about what staying hydrated can do for your body. 

A few ways water works in your body: 

• Regulates body temperature

• Moistens tissues in the eyes, nose and mouth

• Protects body organs and tissues

• Carries nutrients and oxygen to cells

• Lubricates joints

• Lessens burden the on kidneys and liver by flushing out waste products

• Helps dissolve minerals and nutrients to make them accessible to your body

Every day, you lose water through your breath, perspiration, urine and bowel movements, which is why it’s important to continue to take in water throughout the day. For your body to function at its best, you must replenish it with beverages and food that contain water. (Mayo Clinic).

Nutrition Introduction

Our nutrition is often neglected, yet the most important part of our physical health. When it comes to our progress and seeing physical changes in our body, what and how we’re eating are actually more important than our workouts! If you aren’t refueling your body with the nutrients it needs to rebuild the muscle you’re working so hard for, your workouts are essentially pointless.

At Home Mini Spring Challenge

Hi babes! I’m so excited to be starting my first ever at home challenge with you all! 

Things will be a little bit different this time around, as I won’t be creating a guide specifically for the challenge like I have in the past. Instead, you can follow either the Get Fit At Home guide or the Work From Home guide starting on Monday, May 4th through Sunday, June 14th!

To be eligible to win a prize at the end, make sure to send your before + after pictures and a short testimonial about your experience to teamcc@justtempo.com when the challenge is over on Sunday, June 14th. I recommend writing down what your goals are for the challenge before starting so you can reflect back on them when the challenge is over.

Your progress photos must meet the following criteria:

  • Similar attire in both photos
  • Preferably nothing high waisted
  • The same back, front, and side angles in both photos, sent in 3 separate pic-stitches

To get the most effective results, I recommend calculating your macros using this calculator, unless you have had an eating disorder in the past or struggle with one currently, in which case I recommend just eating intuitively.

I also recommend joining the facebook group for the challenge here, where you can connect with other girls doing the challenge and support one another! I’ll also be active in the group answering questions and supporting you all throughout the challenge.

FAQ:

How do I enroll?

All you need is a regular subscription to the app! Then, you’ll follow either the Get Fit At Home guide or the Work From Home guide for the 6 weeks the challenge is going on.

Which guide should I choose?

The available guides are similar in their level of difficulty, and differ from one another mainly in their structure and the equipment used. Get Fit At Home utilizes dumbbells, a short looped resistance band, a chair, and a mat or carpet. Work From Home still utilizes dumbbells, a chair, and short resistance bands, but also incorporates more exercises with long resistance bands if you have them. Work From Home is also set up for 4 workouts a week where Get Fit At Home is set up for 5, but you can modify Get Fit At Home to be 4 days a week if you want by adding in some tricep exercises on back days.

Is this challenge designed for building muscle or losing fat?

This totally depends on your goals! Personally, I’m not using this challenge to lose weight, but to stay active during this quarantine and to ideally maintain my current muscle. Whatever your goals, make sure you adjust your macros and cardio accordingly. The calculator linked above can help you do so.

Do I have to join the Facebook group?

It is not required, but if you have a Facebook it is highly recommended. It’s a place where you can chat with other girls to stay motivated, and ask me questions directly if you need to.

What if I have to miss some workouts during the challenge?

That’s okay! Life happens, and it can be hard to stay motivated or find the time to workout while you’re trapped at home. Just make sure to pick back up where you left off. One thing to note is that your progress photos will be due on June 14th no matter what, so if you miss some workouts you may have to end up submitting your “After” photos before you’re actually done with the workouts.

If you have any other questions about the challenge or the app, email them to teamcc@justtempo.com!