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!

Which Training Guide Is Best For You?

Beginners Guide To Fitness: Beginner. This plan focuses on fat loss and is set up for 3 workouts per week and 4 rest days. This plan is great for someone new to working out or lifting and needs to gradually adjust to making time for the gym. The first day of each week is legs, day 2 focuses on upper body, and day 3 focuses on full body. Each workout includes a cardio workout to be performed after you finish your lift.

New Year, New Lifestyle: Intermediate/Advanced. This plan starts out with 3 workouts per week for the first 3 weeks and 4 rest days and then increases to 5 workouts per week with 2 rest days. (5 days a week starts on day 10 if you want to start there) This guide is perfect for someone who has lifted weights before but fell off track for a while and wants to start slow so they aren’t overwhelmed. This guide focuses mainly on fat loss and includes 2 leg days, 3 cardio workouts, and 3 days of upper body split up by body part per week.

Fit For Life: Intermediate/Advanced. This guide focuses on fat loss (but will require you eat in a caloric deficit as well) and is set up for 4 workouts per week. If you are someone with a busy schedule and cannot make it to the gym 5-6 times a week, but still want to make sure you are working every muscle group, this is the guide for you.

Fit For Summer: Beginner/Intermediate. This plan focuses on fat loss and is set up for 5 workouts per week and 2 rest days (rest days are to be taken whenever you need them). This guide includes 2 leg days, 3 cardio workouts, and 3 days of upper body split up by body part.

8 Weeks To Bigger Cheeks: Intermediate/Advanced. This guide focuses on building muscle, specifically glutes. You will have to eat in a surplus to achieve maximum results. This guide is set up for 5 workouts per week divided by upper and lower body with 2 rest days and one of the days can be done in the comfort of your home if you can’t make it to the gym.

Get Fit At Home: Beginner/Intermediate. This entire guide can be performed in the comfort of your home and only requires dumbbells, an exercise ball, a circle resistance band, a chair or step, and a mat or carpet. This guide is perfect for those who aren’t able to make it to the gym and are looking to drop some fat. If you can usually make it to them gym but can’t one day, you can substitute one of these workouts for a gym workout.

Burn Fat, Get Fit: Intermediate/Advanced. This guide focuses on fat loss and is set up for 5 workouts per week and 2 rest days. This guide is perfect for experienced lifters looking for a challenge or to just changes things up.

CCTHICCC: Intermediate/Advanced. This guide focuses on building muscle, with a heavy focus on glutes. You will have to eat in a surplus to achieve maximum results. This guide is set up for 5 workouts per week divided up by body part with 2 rest days.

Growing Szn: Advanced. This guide focuses on building muscle during the “off season” (fall/winter) with a focus on the glutes and shoulders. There is limited cardio since we are focusing on gaining weight instead of losing it. You will need to eat in a caloric surplus to achieve maximum results. It is set up for 5 days a week and 2 rest days that you can take whenever you need them!

Targeting Fat Loss: Advanced. This guide breaks down workouts by muscle group a bit more than I’ve ever done before but I was inspired to try something new! You can focus on one muscle group per day or you can combine a couple different groups and create your own workout! You will find some cardio workouts throughout this guide as well but I am still only doing cardio on upper body days. If you would like to use these workouts while you’re bulking or trying to gain muscle, feel free, just exclude the cardio! Since this isn’t as structured as other guides I have, you can do however many days a week you’d like. I will be aiming for 5 days a week with two off days and my workout split will probably be Inner Thighs & Outer Glutes > Chest, Shoulders & Cardio > Glutes & Hamstrings > Back & Cardio > Quads & Calves > Biceps, Triceps, Abs, & Cardio. Since this is 6 days of workouts, each week will start with a new workout. You can also do these in any order you prefer! If you’re still sore from legs come the next leg day, do an upper body workout!

Fit For Summer V2: Intermediate/Advanced. This guide is set up for 5 workout days per week divided into 2 lower body days, 2 upper body days, and 1 full body day. This is a great guide for those looking to maintain muscle during a cut or maintenance phase, as you will be hitting each body part multiple times each week. For cutting, make sure you’re also eating in a calorie deficit! This program can also be adapted for bulking by eating in a surplus and omitting most of the cardio.

Mini Fall Challenge

Hey babes!

I’m SO excited to be kicking off another mini challenge with you all! Just like the Summer Challenge, the workouts won’t be loaded into the app until a few days before the challenge actually starts to ensure that you are all starting on the same day.

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!

Start Date: September 23rd

End Date: October 20th

To be considered for prizes at the end, send your before and after photos, along with a short testimonial about your experience, to teamcc@justtempo.com on October 20th.

Your progress photos must meet the following specifications:

  • Similar attire in both photos, nothing high waisted
  • Holding paper with the dates the photos were taken
  • 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.

FAQs:

Q: How many workouts a week is the challenge set up for?

A: The challenge was designed for 5 workouts a week – 2 upper body, 2 lower body, and 1 full body. If you aren’t able to make all 5 workouts each week, the program can be modified for 4 workouts a week by leaving out the full body day, or 3 workouts a week by leaving out the full body day and either an upper or lower body day.

Q: Is this challenge designed for building muscle or losing fat?

A: This challenge is designed for fat loss, but can easily be modified for muscle gain or body recomp by changing your macros and omitting cardio.

Q: Do I need a gym membership to do the workouts?

A: Yes, the workouts in this challenge require a gym membership.

Q: Can I still participate even if I don’t have a gym membership?

A: Yes! If you don’t have a gym membership and still want to participate, you can follow the At Home workout guide in the app and still be eligible for prizes at the end.

Q: Do I have to join the Facebook group?

A: 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.

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

A: That’s okay! Life happens. Just make sure to pick back up where you left off. One thing to note is that your progress photos are due on October 20th no matter what, so if you miss workouts you may end up having to submit your ‘After’ photos before you’re actually done with the workouts.

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

Featured

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

Growing Szn

It’s time to GROWWW my bb’s!

I am starting a new guide as you may have already noticed called “Growing Szn” that will focus on building muscle during the fall and winter seasons. It is set up for 5 days a week with 2 rest days you can take whenever you need them. I will be adding the workouts as I do them so we can do it together!

To figure out how much you should be eating to gain muscle use THIS macro calculator. Eating in a surplus means you may gain some fat as well as muscle but it’ll be worth it in the long haul and honestly who cares about extra fluff, more to love. If you would like some extra nutrition help check out my nutrition guide HERE.

Let’s use the hashtag #ccgrowingszn to follow each other along this journey!

xo

Cristina

CCFIT 2018 Fall Tournament

Hi dolls!!

Welcome to my 2018 Fall Tournament! Enrollment is now closed and workouts have begun!

I am so excited to begin working together and helping you reach your goals over the next two months!

If you missed the deadline, you can still gain access to the workouts with a premium subscription to the app!

Once you are enrolled, be sure to:
-Join our Fall Tournament Facebook Group (you can do so HERE)

-Read through the tournament intro + nutrition guide that were emailed to you

-Calculate your macros HERE if you are choosing to calculate macros for this tournament.

-Look over the workouts and prepare! (there will be 40 days total, still working on getting them all posted!) If you do not have an ankle strap, click HERE for the one I use. If you do not have small circle resistance bands, click HERE for the ones I use.

-Do not hesitate to email me (ccfitapp@yahoo.com) with any questions you have but please be sure you have read over everything before reaching out!

I can’t wait to get started!


Cristina

Fit For Life Update

Hellllloooo my lovelies!

I am heading to Greece next week so I will be taking a break from adding my workouts to Fit For Life for a bit. In the meantime, check out a different guide or you can absolutely go back and repeat workouts from earlier in the guide.

This is also the last week of my Summer Tournament (I cannot believe how fast this summer went) and enrollment for my Fall Tournament will be opening on September 16th. I will have more details for you once I am back in the country but it will be much less expensive than it has been in the past so I hope more of you will be able to sign up!! K done for now love you all and check out the sale I am running on my most recent Instagram post.

xo

Cristina

Nutrition

Hi guys!

I’ve been getting a lot of questions regarding nutrition and meal plans and unfortunately there are too many of you for me to calculate everyone’s individual macros and write a meal plan for. I don’t even write meal plans for my tournament girls because I haven’t had luck with them in the past. Instead I offer a nutrition guide with my tournaments to help let you know what types of foods to avoid instead of exactly what to eat and this has been much more helpful and successful!

My next tournament is opening for enrollment on June 23rd so stay tuned because I will be announcing more updates on my Instragram!

In the meantime, here is the macro calculator I use for my clients and I to help figure how much we should be eating to reach our goals.

And here are some YouTube videos of mine that could be helpful!

xo

Cristina

Tournaments and Questions

Hi guys!

I have quite a few updates for you so hopefully these will answer most of the questions I’ve been getting.

Winter Tournament:

Unfortunately the Tournament App is not ready yet so my developers are working hard to have it ready in time for the Spring Tournament that will be opening for enrollment in March. I thought it would be fun to host a 4 week tournament on this app to help get you babes motivated for spring break coming up! I will be posting those details on the App Facebook page and group so be sure to like the page here and join the group here. There will be no extra charge for premium members and there will be a cash prize!

At Home Workouts:

I’ve been getting lots of requests for more at home exercises and while I just added a new week to the “Get Fit At Home ” guide, I am going to focus on recording more at home exercises and adding to there more often. Our gym has been under going a big renovation so there isn’t much space to record them at the moment, but I think the project is almost done.

Stretching:

I highly recommend doing some static stretching after each workout. I just added my updated stretching routine to the “Pre & Post Workout” section on the app, so check that out!

Rest Days:

Some of you have asked which days are best for rest days and there is no right answer. You can take them whenever you need them! Most guides are set up for 2 off days per week besides the first 3 weeks (9 days) of NYNL, and Beginner’s Guide To Fitness, which are set up for 3 workouts per week and 4 rest days.

Abs:

I got a lot of requests for more ab workouts on the app and while I want to give you guys what you want, I do not want you guys thinking doing abs 3 times a week will get you abs faster than once a week because it will not. You already have abs, you just have to eat right and exercise so you can shed the fat that is covering them and give you that toned and lean look. I also have stopped doing most oblique exercises because I don’t have a naturally small waist and working my obliques will make me appear more boxy. I change up the ab workouts on here WAY more than I do in real life. I have two go-to ab workouts (ab wheel & the incline circuit I have posted on here many times) that get me the most sore and work the section of my abs I actually want to grow. That all being said I will work on posting more for you but I just wanted to be honest with you and let you know I don’t actually do many of them myself.

Nutrition & Supplements:

I will post a short version of my nutrition guide on here for the mini tournament but I just recorded an updated supplement video that should be on my YouTube as soon as I get it edited. Subscribe to my channel here.

Updated Exercise Descriptions:

I received a great suggestion from one of you that you’d like to know which muscle(s) you’re targeting with each exercise so I spent basically my whole Sunday going through every exercise in my library to update the descriptions. Honestly don’t know why I hadn’t already done that but I hope it’s helpful!

Music Player:

EDIT: Mine is actually working perfectly with Apple Music, iTunes, and Spotify. If you are still having troubles, trying updating your app and phone software. For those of you experiencing problems with your music stopping while using the app, I am sorry. We had it figured out and then Apple had to go and switch things up and they’re making it extremely difficult for us. For now, there is a music note in the top right corner of the home page that you can use to play your iTunes or Spotify library. We are looking into adding the option to select a specific playlist from your Spotify library like you can in iTunes. I’m sorry for the annoyance, it is aggravating for us as well and we’re constantly looking for ways around it.

That’s all for now, thank you for reading if you made it this far!

xo

Cristina

New Year, New Lifestyle

Helllloo my lovelies!

I hope you had/are having an amazing time celebrating the holidays with loved ones! I know I am but I am also very excited to get home and get back into my routine.

I just added the first week to my new guide “New Year, New Lifestyle” and this guide is going to start off as 3 days a week and then increase to 5. I think this way it will be much easier for beginners to adjust to getting to the gym without feeling too overwhelmed.

If you need help figuring out how much to eat to reach your goals, check out katyhearnfit.com and use her macro calculator. Be sure you select how often you WILL be exercising instead of how often you do now.

If you are someone who is looking for a little more guidance from me in the nutrition and coaching department, I have my Winter Tournament coming soon on my brand new tournament app! Be sure to stay up to date here and on my social media for more info regarding that. For now, there are some details on my website cristinacapron.com. I will announce the enrollment date as soon as Apple has approved the app and we’re ready to go!

Happy New Year babes!