Fall Back 2 Fitness: Sexy AF Edition

 

Hello Challengers, 

No matter what fitness level you start at, you will be able to effectively complete this program. It is designed to accommodate your strengths as you progress, and you will be able to repeat the program by increasing your weight and intensity to keep building that body you desire. 

There are 2 sections to this program to make it easier to follow. Section One is informative reading, knowledge to attack the 30 Day Program head on and Section Two will contain all your workouts including the 60-minute class that will be available to you. 

• Nutrition 101 (Read Only)  

• FAQ (Read Only)  

• Strength Training (Online Portal)  

• Full Werkout Class (OnlinePortal)  

• Meal Plans (Printable)  

Exercises for Strength Training and Cardio (Online) My suggestion is that you go through and read the entire program over before starting. Get familiar with what is required from you. Don’t attack this project thinking of the entire 30 days ahead. Take your time, set small goals. 

Example: Workout consistently for one week, prepare meals for one week.  

I appreciate you for allowing us to help you achieve your fitness goals, I am confident that once completing this program you will have a new look on fitness and be extremely knowledgeable on how to continue and maintain the results you will obtain Now lets WERK. 

Detox: 3 Day Detox Plan We will be providing you with a detailed 3-day detox plan for the start of the challenge to ensure that everyone gets started on the right foot. The first step in losing weight is detoxification, to remove toxic overload from the body. Toxins stored in fat cells are difficult to get rid of through dieting alone. You must first detoxify the body. Thus, the most effective weight-loss programs should focus on both fat loss and detoxification, which lead to overall improved health and wellness. Raw greens can heal the body. You will detoxify your body through elimination of certain foods for 3 days and reprogram your taste buds to desire healthy, nutrient-rich foods. 

Nutrition: Guidelines Our meal plans are designed for optimal results in regards to building muscle mass and reducing body fat as an optimum rate. I highly encourage you to eat according to your goals. If you are focusing more on FAT LOSS then follow the meal plans verbatim. If you are one that wants to maintain or gain weight, feel free to double your portions to increase caloric intake. 

As with any meal plan substitutions are allowed to combat any allergies or dislike of food. When substituting items, like food items are always the easiest. For example, if you are tired of eating Salmon, you may substitute Tilapia, Cod or any other type fish you may like. The same goes for any of the items listed. 

The supplements suggested on the meal plan are optional but highly recommended. 

All gym workouts should be followed by a post protein shake of your choice. Vegan Soy or Whey. A serving of BCAA is highly recommended before all cardio sessions. You should aim to drink a gallon of water every day during this program. 

Eliminate sugar in all forms, stay away from fast and processed foods. The best way to stay on track is to prep your meals and follow the meal plan as listed. I recommend using an app such as Fat Secret for accurate count of your foods fats, proteins, and carbs. 

Workouts: 

There is 2 parts in this program. Part 1 will contain your Home / Gym workouts. Phase 2 will be you’re in class workouts. Both will be on our Online Portal. 

Part 1: Home/Gym Workouts Low Intensity Cardio 

• Gym: 35 minutes or more on a stationary machine; elliptical, treadmill, stair master, it’s your choice. Set the speed at an It’s the boring type cardio, no one wants to do it but it is essential to the fat burning process. 
• You’ll receive a full Gym Workout Via Video for each week. You’ll do the same workout out for the entire week. 
• Home: 35 minutes or more walking around the House, and or up and down the steps. (You can even clean while your doing it) 
• You’ll receive a full at home Workout Via Video for each week. You’ll do the same workout out for the entire week.

Part 2: Dance Classes High Intensity Cardio (HIC) (Online) 

•  60 minute Hip Hop Redefined Class
•  60 minute Redefine your Groove Class
•  30 minute Hit Werkout 

Online classes will be available to you from the very start of the program. Regular Classes are held on Monday, Wednesdays for $7.00 per class.

Am I able to split my workout up into multiple sessions?

In order to get the most out of the program, I do recommend that you get all of your workout done in 1 session. Your home workouts will be 3x a week and combined with the option of a full cardio workout the same day at the gym. The majority of your home workouts will focus on the strengthening of your core and upper body. 

FYI 

You will also notice that in between sets on certain days you will have an active rest. This is self- explanatory instead of resting sitting still (non - active) in between sets you will perform quick bursts of heart constricted doing the cardio on a rest day is permissible. 

Should I do cardio before or after my work out? 

You may have heard or read that cardio done before working out is the beneficial due to your body sugar levels are high and you are not depleted of energy so you get the most out of your cardio. You may also have heard that cardio after your workout is beneficial due to all reserved energy is gone and your body has to use energy from your fat cells to keep you going. Neither has been scientifically proven, it is a matter of choice. Either way is fine. 

Is there a such thing as over training? 

Yes! Overtraining known as over working the muscles can have a worse impact on the body than no exercise at all. When at rest, is when your body adapts to the goal your shooting for, not when you exercise. Adequate rest in between work out sessions is needed for your body to recover. 

Meal Plan and Grocery List: 

We will provide each participant with a grocery list and a meal plan to help you in your meal planning, each week you will have a new grocery list for each week’s meal plan. It is important that you stick to the plan to insure that you are maximizing your potential results. 

  

Focus on Actions Not Results 

Hold yourself accountable for your actions, and focus only on just that ACTION. Don’t worry about the results, they will come. The information presented in Challenge is not intended for use as medical advice or as a substitute for medical counseling. This information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would any other exercise program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in this program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Hip Hop Redefined LLC there are risks of injury or illness. These can occur due to your use of the aforementioned information and you expressly assume such risks, and waive, relinquish and release any claim which you may have against Hip Hop Redefined LLC or any affiliates as a result of any future physical injury or illness occurred in connection with, or as a result of, the use or misuse of the program. 

Thank You -Markesha Williams