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
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.
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!
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!
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!
A few tips to help you stay motivated this holiday season!
1) Remember to give yourself a break (aka go easy on you).
According
to the National Institutes of Health, the average American gains about 1
pound during the winter holiday season, far less than the 5 to 8 pounds
commonly believed. If you take away nothing else. Remember to cut
yourself some slack. A few too many slices of pie or a missed workouts
won’t spell disaster! This is a hectic time of year, but don’t let the
holidays create a negative mentality that has you pausing your health
goals until New Year’s Resolution. You’ll always have a new day with
which to set new goals.
2) Traveling much? Try combating craziness with compassion.
“Instead
of being threatened and destabilized by other peoples’ energy,
neuroses, or craziness, I actually view them from a place of compassion
and friendliness,” says David Perrin, executive director of education at
MNDFL, the buzzy, next-gen meditation studio in New York City. “I say
to myself: Of course they’re anxious, frightened, and in a rush—we’re
all traveling. It’s stressful!” And if that doesn’t work? “I like to
imagine I’m a character in a movie. As I look around me and watch
everything unfolding, I pretend it’s all part of a story.”
3) Don’t go at it alone. Find accountability!
The
hustle of the holiday season is REAL. If you don’t make it a point to
stay on track of your fitness goals – it is easy to stray. Text a friend
when you are planning to workout, post your plans online or use SIRI to
set reminders so your exercise date won’t slip your mind, even on your
busiest days!
4) Turn chores and to-dos into micro workouts. When
you are traveling or home for the holidays, don’t just think about a
“full workout.” Focus on micro-workouts and turning activities into
progress. Think of this. You’ve got 20 minutes with a dish in the oven.
Instead of waiting around, get a quick sweat in with a 15 minute HIIT
workout or a few Ab workouts!
5) Have family or friends who don’t support your fitness goals?
First,
really listen and try to hear where their comments are coming from. It
is entirely possible your family or friends don’t understand your goals
and why you are committed to your fitness so always explain yourself
(calmly). Know that some opinions cannot be changed but take the time to
listen and make adjustments to your own regiment to accommodate the
holiday season.
6)Pre-eat before the big meals.
Calories
can add up quickly over the holidays between the parties and family
gatherings. To prevent eating too much, try eating something healthy
with a large glass of H2O before showing up for the “big meal.”
7) Sometimes winning means coming in last. Be
the slowest eater at the table. Slow down your meal by challenging
yourself to chew each bite 15 to 20 times, putting your utensils down
between bites. Aim for 30 minutes per plate. Above the health benefits,
you’ll get a chance to truly appreciate the meal! Always wait 20 minutes
before going back up for seconds (or thirds). Pro tip? Use the smallest
plate whenever possible!
8) This holiday season – think interval. Interval
and HIIT training help you not only burn fat and calories faster than
exercising at a consistent state, interval training also strengthens
your heart and keeps it healthy. Working out in 20 to 30-minute
intervals with 15 to 60-second bursts of activity is the key to holiday
interval training!
I’ve
been getting a lot of questions about the time limit for each set and I
just wanted to let you know that I have to put a time in there. You do
not have to complete the reps slow or fast enough so that it is exactly
60 seconds.
If I have given reps, follow those. If I have only given a time (ab exercises, HIIT, or cardio) follow the time.
If
you complete the exercise in less than 60 seconds, you can hit the skip
button to move on to rest or the next exercise. If you do not need the
amount of rest that is given, you can skip that as well but I would
recommend resting at least 30 seconds between exercises, unless of
course they are supposed to be performed as a superset.
I decided to create this new guide as I do the workouts so we can all do them together and so I could get it up faster for you!
This
guide is focusing on fat loss and I divided the upper body days into 3
separate days again since you guys said you liked that better, BUT I
will incorporate shoulders on Day 5 as well as Day 2 because I luv
shoulders. If you want to exclude the shoulders on Day 5, feel free.
If
you are like me and are still bulking, exclude all cardio except Day 3
and be sure you’re eating bulking calories. I have linked the macro
calculator I use on previous posts.
If you still have not joined the Facebook group, you can do so here.
I just finished adding another week to the “Get Fit At Home” guide and another leg day to “6 Weeks To Bigger Cheeks”
I
am also working on a new guide that will focus on weight loss and be
very similar to the “Fit For Summer” guide but with all brand new
workouts so be on the lookout for that!
If you have not already joined the Facebook group for the app, click here
to do so. This group allows you all to connect, ask questions, and
share recipes and other helpful information with one another!
If you are having trouble figuring out how much you should be eating to reach your goals, please check out this macro calculator!
So
to start, I have created a facebook group you guys can all join so you
can keep in touch, ask questions, and support one another! No matter
what your goals are or which guide you are doing- click here to join!
You
may have already heard me talking about this guide but if you have not,
I have created a brand new guide that focuses solely on building
muscle! I am currently starting a year long bulk and thought it would be
fun to share what I am doing with you all! Week 1 is currently the only
week up but I should have the rest up within a few days.
Like
all of the guides on my app I cannot add anymore than 45 days so it is
meant to be repeated! Each workout is different so repeating it should
never feel boring (unless you’ve repeated it like 45 times, then I
understand. BUT I will have a new guide out before I let that happen
hehe)
Even
though it may sound like it focuses only on building the glutes, it
will also focus on building your legs and upper body as well!
I
have added in some warm up sets to the beginning of each workout so
start with a lower weight and when the reps decrease, increase your
weight.
If you are someone who
is worried about looking bulky (it is extremely difficult to look bulky
but I will never tell you to train a certain way if you aren’t
comfortable with it) then just don’t increase your weight once you like
the size of your arms!
This is a new
split for me but I wanted to switch it up and see how I like it! I have
only added 1 day of HIIT just to keep my cardiovascular system working
properly and I will not be doing any other cardio (unless I am dying for
a good sweat, but that just means I can eat more!)
The
most important part of building muscle is making sure you’re eating
enough! If you’re not eating enough you’ll never see results. Yes this
means you may have to gain some fat but who cares. Do it for the booty
gains!! My goal for this bulk is to be more confident than ever in my
skin regardless of how high my body fat % is.
Use this macro calculator to see how much you should be eating to reach your goals!
CCFIT 