90 Days to Sexy Challenge Rules

All 90 day workout programs must be Beachbody programs. If you want a challenge to work yourself up to running a half marathon, there are plenty out there but this is not one of those. I am qualified to coach Beachbody programs. I am not qualified to coach a Jillian Michaels workout or TapOut XT. Just want to start with that so we’re all on the same page.

You must have a 90 day plan – AHEAD OF TIME! Preparation is an important ingredient to reaching your goals. You may be in the middle of Phase 2 of P90X when August 27th arrives. That doesn’t mean you cannot participate, it means that when you hit the last day of Phase 3 recovery week, know what you’re going to be starting the following Monday. Have Insanity or Turbo Fire or another round of P90X ready to go.

You must have a Facebook account.  We check in through Facebook, it makes it easy and accessible to everyone. You can check in on your phone if you can’t get to a computer!
You must check in and post your accountability to the group everyday.  If you miss 2 days, you’re out of the challenge and the group.

You must make a plan to follow the nutrition guide of your program as closely as possible. That’s why these programs have nutrition plans – eating is half of what gives you the results. If you cannot afford the whole menu, pick a couple of days or just one day out of the week.   Don’t like a meal? Swap it out with a different one. Don’t like the dinners? Double the lunches. Don’t have time to cook? Prep all of your meals ahead of time on Sunday afternoon.  But please be prepared to follow the plan that comes with the program as closely as you can.

I don’t want anyone skipping recovery week. Recovery is where our bodies start to show us how we’re getting better. You skip it, you skip the chance to actually ‘see’ what’s happening to you.
“Before” pics are mandatory!!!

Every week, we will be exploring different weight loss/fitness tools to help reach our goals through weekly challenges.  One of these will be a HIIT workout. Please prepare for this ahead of time. One great HIIT option is Turbo Fire’s Greatest HIIT’s workout DVD which can be bought separately from Turbo Fire here: http://teambeachbody.com/shop/-/shopping/KeeponBurnin?referringRepId=128848
You must have an account with MyFitnessPal.com or Livestrong.com/myplate or have another plan for logging what you eat. Even when following a nutrition plan, it can be easy to lose track of what you put in your mouth unless you log it.

To participate in this challenge, I must be your assigned Team Beachbody coach. You may do this by signing up under my website:beachbodycoach.com/turborachel and clicking ‘join’ for a free membership. If you currently have a Team Beachbody account, you may also do this by emailing coachrelations@teambeachbody.com and asking them to set your coach to TurboRachel, coach ID 128848.

Please note – you may have been invited to this challenge by one of the coaches on my team! Please let me know in an email (turborachelfitness@gmail.com) the name of the coach who invited you.  If you’ve been invited by a Team Athena coach, disregard rule 9. If you ARE a Team Athena coach, check in with me please!

To RSVP to this challenge if you’d like to join, please email me at TurboRachelFitness@gmail.com with the subject “90 Days to Sexy”.

Turbo Fire May Challenge Group! WADDUP!

I  love Turbo Fire.  You know why?  I'll tell ya.  The music rocks, Chalene is awesome and you burn so many more calories with the fire drills that if you happen to goof on the meal plan, it don't stick. Word up.  So, starting May 7th, I'm going to help you get through it too.

Welcome to my Turbo Fire Fat Blasting Challenge!  Wear black and let's have a funeral for your fat!

Here are the rules:

1. You must have an account on TeamBeachbody.com and I must be your coach.  If you haven't made an account, you may do so by going to www.beachbodycoach.com/turborachel and clicking "join."  A basic free membership will do.  If you are a member and have a different coach, please email coachrelations@teambeachbody.com and ask them to set your coach as TurboRachel, coach ID 128848.  Thank you!
2. Challenge packs aren't required, but having Shakeology in your court does help.  If you need/want a challenge pack, check 'em out here:  http://teambeachbody.com/shop/-/shopping/BCPTR205?referringRepId=128848  Challenge packs get you a 30 day supply of Shakeology, the Turbo Fire program and 30 days VIP access to the message boards where you can get free workouts, a meal planner and you get in on live chats with the trainers which is pretty sweet.
3. Turbo Fire by itself can be purchased here:  http://teambeachbody.com/shop/-/shopping/TurboFire?referringRepId=128848  
4. You may notice that Amazon has Turbo Fire for slightly less $$.  You know why it's cheaper?  It's the old version of the program and if you do it, you won't get Fire Starter and you'll be doing a totally different schedule.  Also, in the event your discs get scratched up, Team Beachbody won't replace them for free.  You'll have to buy new ones.  And them discs DO get scratched up after a while!  Also, when you buy from Beachbody (different than Team Beachbody unfortunately), Amazon or Ebay, you miss out on getting bonus workouts and I won't be able to send you a free Turbo Fire waterbottle when this challenge is up.  Boooooo.
5. ACCOUNTABILITY IS MANDATORY!  This challenge is centered in my Facebook group which is secret so your friends can't see your posts or even that you're in there.  Post about what you ate, what you wish you could have ate, how your workout went, any struggles or questions you have with diet or exercise.  Just make sure you check in EVERY SINGLE DAY! This is how we stay on track and the support we can give each other is one of the best motivational tools you can get.
6. Chalene Johnson devised a nutrition plan and calorie calculator for this program for a reason.  You MUST EAT ENOUGH to get the results you want out of this.  Every turbo move is designed to not just burn calories but to sculpt muscles.  If you don't feed muscles, they aren't going to burn fat for you.  You want those fire drills revving your metabolism up so that means eat!  Even better - eat what she tells you to eat in the nutrition guide.  Those recipes are actually really good!  I kid you not!  :)
7. Do not feel pressured to jump!  You can follow Alee and get an equally good workout, you just have to push yourself and keep your intensity level up!  You get out of this what you put into this.
8. If you are struggling with a move and need it broken down, speak up!  I am a certified Turbo instructor and am more than happy to provide a video break down of different moves.  
9. Give each workout 3 chances before you get totally flustered.  The choreography can seem fast, I know.  Believe me, I know.  But you WILL pick this up before you know it.  If I can do this at 300 lb, anyone can do it.  Fo'real. 
10. Take a before pic!  When you're done with the 90 or 120 days (if you decide to do the advanced classses) submit that pic with your after photo to the Beachbody Challenge and you get a free tank top!  Just be aware - they run 1 size bigger.  Unless you have big boobs - then they are true to size.  Your before pic is a great motivational tool.  Especially if you put it in places where you're forced to look at it.  Don't want to workout?  Look at yourself in your underwear.  It works!!!

This is the water bottle I'm talking about:

Shakeology Cleanse

To order or for more information, click here:

Shakeology is a daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need.  The combination of nutrients, digestive enzymes and prebiotics helps your body eliminate toxins that build up from eating processed foods.  Shakeology is also packed full of vitamins and minerals that help your body curb cravings, perform well during exercise, and shed fat.  

With the 3 day Shakeology Cleanse, you can detox your body faster and speed up visible results.  Maintain a clean diet based on whole foods after the cleanse is over, and you'll be able to maintain those results.

Directions for the cleanse:

• Breakfast: 1 scoop Shakeology and 8-10 oz. of water
• Snack: 1 piece of fruit (low glycemic fruits: pears, apples, grapefruit, or strawberries)
• Lunch: 1 scoop Shakeology and 8-10 oz. of water
• Snack: 1 scoop Shakeology and 8-10 oz. of water
• Dinner: “Big” mixed green salad with 4-6 oz. grilled white fish or poultry (no salt added!)

Resources

Resources

Here is a collection of videos to help you on your fitness journey.  They are intended to supplement your workout program or help breakdown a move that you may have trouble with.   Please comment and request video for any move, doesn't matter which program.  And please forgive my low quality Flip video and any videos with Andy bumbling in the background.  :)

How to Burpee:





Great Video to Strengthen Your Core - Especially if you're having lower back pain!!!!






How to strengthen your quads if your knees are bothering you:

4 Minute Interval Workout to Blast Some Calories If You Want Dessert After Dinner!!!

(Do this before you go to dinner so your body will use up the calories you feed it before you 
go to sleep)

Results

Everyone is hungry for results.  It's what gets us motivated to start working out in the first place.  We want to see our appearance change.  That's our number one motivator.  And it does work but...


If you're new to exercise or have a lot of weight to lose, you may not see your appearance change immediately.  It takes about 60 days of dedication before you'll be able to see a change in your appearance and weighing yourself every day or every week and constantly staring in the mirror searching for results isn't going to help.  You're not going to see them.  


Many of us have an addiction to the scale.  The only way we know how to tell if we're doing the right thing - if we're LOSING weight - is to weigh ourselves.  Unfortunately, when you're exercising regularly, the scale stops being a reliable tool.  As you workout, you not only burn fat but you build muscle.  So while you're losing the weight of the fat you burned, you're gaining the weight of the muscle.  As you recover, your muscles retain water.  So the dropping number you like to see as a source of motivation?  The scale isn't going to give it to you.  So keep it tucked away and stay off of it.


This is what I want you to focus on to stay motivated, to keep pushing play everyday.  There are some results that we get immediately after exercising and they really do enrich our daily life.

1. You reduce stress/anxiety.
2. Your self-esteem lifts.  You feel happier.
3. You get the post-workout high and get a lot done!
4. You feel proud of yourself for doing it.
5. (My favorite) You can compare how you did last time to today and see how you're getting stronger which is awesome!

Healthy Breakfast Recipes

Crustless Spinach & Feta Quiche

Ingredients:

8 egg whites

2 eggs

1/2 tub of baby spinach 

1 yellow onion - diced

4 green onion stocks - diced

3 garlic cloves, crushed

4 oz (1/2 cup) crumbled reduced fat feta

1 tbsp coconut oil

1 tsp coconut oil (for greasing the pan)

sea salt and ground pepper to taste

This is the coconut oil I recommend:

In a large frying pan, heat 1 tbsp coconut oil.  When the oil starts to shine, add your onions:

Add a handful of spinach at a time

And stir the spinach leaves into the onions until they start to wilt.

Once you have incorporated all of the spinach you are going to use, turn off heat and add garlic. Stir in the garlic until it becomes fragrant.  You don't want the garlic to brown.

Combine eggs, egg whites, salt, pepper, spinach mix and feta in a bowl and mix well.

Then pour into your greased baking pan (8 x 8 or a round pan)

Bake for 16-18 minutes, (or until firm in the middle) then let cool and serve!

Serves 4

Calories: 197 Fat: 14 g Carb: 5 g Protein: 18 g

Bacon Spinach Chevre Scramble

Ingredients:

2 slices organic bacon (nitrite and nitrate free please!)

2 whole eggs

2 egg whites

1 handful baby spinach leaves

1/4 onion diced

1 green onion diced

1/4 cup goat cheese (chevre)

1-3 grinds of peppercorn

Topping:  nonfat plain greek yogurt (optional)

On medium-low heat, cook bacon.until crispy.  Set aside.

Leave bacon grease in frying pan and use it to saute onions and spinach until onions are fragrant and spinach just begins to wilt.  

In a medium bowl, whisk eggs and egg whites together.  Mix in goat cheese until just incorporated.  Add bacon and spinach mix.

Pour contents of bowl back into the same frying pan and heat on medium low, scrambling the eggs until cooked through.

Serves 1

(including 1/4 cup greek yogurt) Calories:  336  Fat: 17 g  Carbs: 12 g  Protein: 32 g

Clean Baking Substitutions

• Sugar can be substituted with half the amount of sugar plus 1-2 tsp vanilla extract (the vanilla flavor tricks our brains into think it's sweeter than it is.  A better substitution would be coconut nectar, agave nectar or palm sugar.  Stevia also works but can have an aftertaste.  To go completely natural, you can use a banana with 1/2 a cup of dates blended together and this will sweeten a batch of 6 muffins (double that for a dozen)
• Eggs can be substituted with 2 egg whites per whole egg
• Wheat-based flour can be substituted with coconut or almond flour.  Both of these flours contain fiber and protein naturally and give baked goods some extra sweetness so you don't miss using as much sugar.
• Vegetable oil/canola oil can be substituted with coconut oil - if you are going to eat your confection early in the day.  Coconut oil is a medium-chain triglyceride and the only saturated fat our bodies treat like a carb.  This means that we burn coconut oil immediately if we move after ingesting it.  It's great fuel for a workout  You can add it to your protein shake.  Apple sauce, mashed bananas or pumpkin (like pie filling) also works.  
• Milk can be replaced with almond milk.  8 oz of almond milk has half the calories and double the nutrients of 8 oz of skim milk.
• Crisco can be replaced with palm shortening, a natural non-hydrogenated shortening
• Butter may also be replaced with apple sauce or mashed bananas.  If you do want to use butter, pick a natural and grass-fed (well, the cows are grass-fed, not the butter) butter that isn't hydrogenated like Kerrygold brand.  You should try their garlic and herb butter - it's amazing.  Earth Balance makes a "butter" that is vegan made from olive oil that is full of ALA omega-6.  Butter is not bad for you!  In fact, butter contains something called butyric acid which helps lubricate your GI tract, eliminating irritation caused by digesting grains or peanuts.   Grains, peanuts, legumes and dairy can cause gut irritation that actually can make your tummy puffier than it needs to be (why my dessert recipes do not include these ingredients.)
• If something asks for peanut butter, use almond butter or pistachio or even cashew butter instead.  These are easier on the digestion and won't stick around your waistline.  Peanut butter is not bad for you, but many people have trouble digesting it.