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DUFFITNESS CHALLENGE GROUP INSTRUCTIONS

You have until the start of your challenge to complete this list of items.  Make sure that you contact me with any questions!  It’s important you complete this assignment to move forward in your challenge.

I am so excited to be taking this journey with you.  You have no idea of what you can achieve when you have the strength of an accountability group to keep you motivated and on task!  GOOD LUCK!  I will be there every step of the way!

Welcome Video http://youtu.be/ygby5UAASKY

My contact information:  512-707-0822; www.Duffitness.com & Duffitness@gmail.com.  Text me any time of the day or night!  I am here for YOU!

  1. Log in to www.teambeachbody.com and complete your profile.
  2. Make sure you enter your goals along with your measurements and your goal measurements.
  3. Take before pictures. I recommend taking them in a sports bra and short for Females and shorts for men. But I definitely understand being nervous about taking pics and especially posting them…BUT it kind of reminds me of going to the doctor…I had to wear that AWFUL gown & was half naked but I’m doing it for my health and I know the doctor isn’t judging me.  Hey I know they suck… no one likes to take them but in 30 days… you’ll be PROUD to show people how far you’ve come.  If you don’t want to share your pictures with the group then make sure you save them to a file on your computer! I need 4 pictures, one to the front with arms down, one to the front making a muscle, one to the side and one to the back with muscles.

Note: I didn’t take these pictures (only 2) and it was biggest regret I have with all                                     of this.

How to take Before & After pictures to best capture your transformation:                                       http://youtu.be/wo3rH8pXaaI

  1. Find an accountability picture to put on your fridge.  It can be a picture of you at the weight you once were and are striving to achieve.  It can be a picture of someone you are inspired by, anything that is going to keep you motivated to reach your goal.  Tape it to the fridge!  Take a picture and upload to our Facebook group!
  2. Log into Team Beachbody and Enter the Beachbody Challenge. You have a chance to win $500 a day just by entering your results after your challenge
  1. Get a notebook and keep a food journal or use MyFitnessPal App for Smartphones. http://www.myfitnesspal.com/.  When you are aware of what is going into your body you will be more likely to stop eating what is restricting your results!

Share as much as possible in the Community Chat Group! (At least 3 times a week)

I will be checking the Group Chat every day. So it’s vital you post almost every day.

  1. Complete your Customer Profile on Www.duffitness.com>customer portal and introduce yourself in the Customer Challenge Chat. Along with me these other challengers are your support group. Your accountability team that will keep you motivated and pick you up when you are down. You may also need to motivate someone else out that is having problems.
  • Name:
  • Phone Number:
  • Address:
  • Email Address:
  • Best way to communicate with you:
  • Give me a short paragraph about yourself:  (Such as, I am a mother of 2 and I currently am doing P90X and now I want to do this challenge to kick those last 10 lbs and create lasting healthy habits, ect…).
  • What fitness program are you doing?
  • Why are you doing this challenge?  I want this to be at least a paragraph long.  Really dig deep as to the reason why you want to accomplish this goal.  Make it emotional, and refer to it often and change as needed!  It is important to set goals and to take small steps towards achieving them.  It’s exciting to set your mind toward achieving a major goal, such as losing 50 lbs but it’s important to set smaller goals along the way so you feel motivated to keep going.
  • Choose a goal to reach one week from your start date:  It could be losing 2 pounds, ditching cream and sugar in your coffee or going for a walk each evening.  Set a new goal each week and stick with the habits you created from the past week.

Now break it down:

  • What’s your 30 day goal:
  • What’s will you like to achieve after this challenge:
  • What is the biggest challenge for you and why do you want to do this challenge?

THIS IS A PRIVATE PORTAL – I want you all to get to know you better and within the Chat others as well; I want us all to be supporters of one another!!

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My Why and Goals Document

Name:
Phone Number:
Address:
Email Address:

Beginning measurements:
Chest:
Waist:
Hips:
Weight:

Give me a short paragraph about yourself: (Such as, I am a mother of 2 boys and I currently am doing P90X and now I want to do this challenge to kick those last 10 lbs and create lasting healthy habits, ect…).

Choose a goal to reach one week from your start date: It could be losing 2 pounds, ditching cream and sugar in your coffee or going for a walk each evening. Set a new goal each week and stick with the habits you created from the past week.

Now break it down into a 30 day goal:

What’s your 60 day goal:

What’s your 90 day goal:

What is the biggest challenge for you and why do you want to do this challenge?

Don’t forget to submit your before photos!

This is a great blog that I found researching Clean Eating.

So now… it’s time to clear up some misconceptions about clean eating, and how we can make sure we straighten it all up.
1) Clean eating doesn’t involve sweets: Clean eating involves sweets, but it isn’t the “sweet” you’re used to having. White granulated sugar isn’t clean, but muscovado is. It’s also a much different flavor, as well, and you’d have to get used to that. Your favorite brands of ice cream might not be clean, but there are many which are… and they are delicious. Your favorite brownies might not be clean, but there are many which are… and they, too, are delicious. You just have to do a little digging to find the flavors, recipes and brands (if that’s your thing) you like the best.
2) Clean eating means no pork or beef: I hear this often because clean eating is mostly associated with people who aren’t omnivorous. That being said, clean eating isn’t only the home of the vegans, vegetarians, pescetarians or what have you. To eat clean beef, it’d need to be raised ethically, fed proper for a cow, not fed anything genetically modified, and not washed down with ammonia, to say the least. You find lots of people in the clean eating community who abstain from these types of meat because the price is a barrier. Not that there’s anything wrong with the price, but if you can get you protein from a cheaper source, many choose to do so. Lots of people abstain for ethical reasons, as well, and believing in food ethics is what brings them to the community. Don’t be swayed by that.
3) If you can’t be 100% clean, forget it: I believe that lots of people feel that trying to convert to clean eating is all for naught if you can’t dive in 100% on your first go. Honestly, I think that diving in head first 100% is a disaster waiting to happen. Not because it’s expensive – though I am an admitted el cheapo – but because when you live your life eating so much processed food, deli meats, and bad seasonings, you get used to food tasting a certain way and you become disappointed by the food you’re relegated to through clean eating. There are more flavors beyond “sweet,” “salty” and “omnomnomnomnomnom.” Taking it one item, one replacement at a time allows you to explore those flavors and not overwhelm yourself.
4) Clean eating is just about food: Clean eating also has a large environmental component to it, as well. If you’re eating less processed food, you’re creating less trash. There are no boxes to open with individually wrapped powdered/liquified ingredients to pour and mix together inside. There is no aluminum package to tear apart to pour contents out of. There aren’t wrappers on wrappers on wrappers to manage. It saves trash.
There’s also the hopefulness of how converting more and more people to clean eating could potentially mean more of an investment in a better model for raising beef and other factory farmed animals, but we’re still such a long way from there.
5) “Clean eating” is not the same as “eating a clean diet:” whereas one refers to the lifestyle I lead, the other refers to the concept of not cheating on your diet. Clean eating isn’t a diet, it is a way of life. You can “diet” and eat clean during it, but that concept of “dieting” has no place in clean eating. Y’all know I am anti-dieting, for real. You can have bread. You can have sweets.
If you’d like to learn a little more about clean eating, I’ve got two helpful posts that might shine a little light on the way I live.
Do you still have questions about clean eating? What misconceptions did you have about clean eating before you dove in?

Excerpted from Friday 5: Five Major Misconceptions About Clean Eating, Cleaned Up! | A Black Girl’s Guide To Weight Loss

This is a easy Food log to help you with logging your daily meals. Eat-Clean Food Log-1

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