Hey Tapp Brothers here, glad to have you in the challenge!
*If you have not registered for this year's challenge you can sign up [Here].
Below is your complimentary game plan. You can use this as a resource to reach your goals.
Feel free to use your own workouts or separate program during the challenge but if you need a workout program or set of nutrition guidelines for this 30 day challenge... Here's what we recommend!
Inside your game plan...
- Get workouts to fit your goals & fitness level.
- Learn what foods to eat and which foods you should avoid.
- Get a helpful tip from Tony Robbins for powerful motivation.
- Receive 8 action steps to unlock your full potential during this 30 day challenge.
Motivation and will power are going to play a big role in this challenge. Set your goals and take action...
We have seen people achieve some impressive fitness goals by simply following these workouts and guidelines for 30 days. If others can do it, you can too.
However, 30 days is a short time. You may not see results fast. That's okay. It takes dedication, consistency, and there are many factors to consider.
Focus on creating healthy sustainable habits that you can keep for a lifetime. This way you will continue to get results once the challenge is over :).
Get Fit Challenge Courses
*Must be logged in to access your courses. Your username is the email you used to sign up. Your password was automatically created when you joined. You should have received an email containing your password. If not, simply click the button on the next page to have your password sent to your email.
Want To Create Your Own Routine? Here Are Some Helpful Guidelines:
If you do not want to use the Get Fit Workouts and you'd rather use your own exercises, here are some super simple guidelines we recommend for creating your own workout schedule.
#1 If you want to reach your full potential, you should be performing some physical activity 5 days a week.
#2 Allow your muscles a day rest between hard workouts. For example, if you add in heavy resistance training (such as weights), keep these workouts to only 2-3 days a week for the muscle groups you are working out. That way you give the muscles time to rebuild. You can still do cardio and light training in between.
#3 Don't train hard 7 days a week! You need to give your muscles time to heal and rebuild.
#4 A good rule of thumb is to always listen to your body. This rule is crucial when you are first getting started. If your muscles feel extremely fatigued and sore, hold off on the circuit workout that day and just perform a cardio session. If you feel a little under the weather or sick, take that day off. Working out hard will only put more strain on your immune system.
#5 After you finish reading this guide today, create your schedule and put it somewhere you will see it constantly. (Again these are guidelines for creating your own workout schedule if you do not want to go through one of the Get Fit Challenge courses here.)
The results you get will be 80% nutrition and 20% workouts. It is important that you give your body the nutrients it needs to function properly.
You can't out train a poor diet.
Here's what we recommend based off the success stories of previous challengers.
First focus on eating more natural and less processed!
Food that is processed and tampered with is stripped of it's nutrients and exposes us to harmful toxins.
This combination of malnutrition and exposure to toxins wrecks havoc on our cells; preventing our bodies from thriving.
When we eat these harmful foods... we will have less energy, gain fat, lose toned muscle, suffer from illnesses, and experience more anxiety and stress.
Consume the right foods first, then worry about counting calories and etc.
What Should I Eat?
#1 Aim for whole foods in their rawest purest form. Think one ingredient items like oranges, apples, watermelon, kale, and salmon.
Avoid pretty much anything that comes in a box. If you read the ingredients and it contains a hundred different things or contains things you can hardly read, these are signs you probably shouldn't be eating it. These are foods that have been heavily processed. They will lack nutrients and contain toxins.
#2 Eat green leafy vegetables. These are packed full of nutrients. Add a lot of vegetables such as kale, boch choy, and spinach into your diet. Try to eat more fruits & vegetables than meat.
#3 Eat healthy fats! This will help with cravings, gaining muscle, cutting fat, and even improve brain functionality. Avocados, olive oil, coconut oil, nuts (almonds, pecans, hazel nuts, peanuts, and etc.), and fatty fish (salmon, tuna, mackerel, herring, trout, sardines) are good sources of healthy fats.
#4 Eat high quality protein. Protein is crucial for gaining that lean toned muscle. Wild Salmon, Grass feed beef, organic chicken, quinoa, almonds, organic eggs, kidney beans are all good examples of high protein foods.
#5 Avoid refined sugars and artificial sweeteners! These are big anti nutrients that will prevent you from getting gains and will harm your immune system. Use natural honey, dates, or options like stevia for a sweetener.
#6 If you eat meats, make sure they are high quality. Eat wild caught fish, grass fed beef, organic free roam chickens, and etc.
Your body is 70% water. Getting plenty of water throughout the day is essential for good health. A good rule of thumb is to drink at least 8 glasses a day and more on days you are exercising.
If you can, aim to drink filtered water such as reverse osmosis, distilled, etc. Tap water has been shown in some cities to contain unsafe levels of toxic chemicals. (Here's just one report from the researches at Harvard - Read Here.)
Stop drinking the energy drinks and sodas!
These have little to no nutrient value. The best way to gain more real sustaining energy is through your diet. But we all have our slow days or those days that we stayed up late and have to wake up early for work. Use Tea (black tea, green tea, and etc.) or a cup of black coffee.
How much protein should you be eating a day? How many calories should you be consuming?
After you are eating clean, if you want to maximize your results, you can track your calorie consumption.
As we mentioned above, protein in particular will be essential for getting results... but how much do you need to eat?
Here are a couple of great resources for you to get a basic estimate over how much you should be consuming each day.
Protein Calculator – http://www.healthcalculators.org/calculators/protein.asp
Calorie Calculator – http://www.calculator.net/calorie-calculator.html
These are just estimates and my brother and I follow the approach of listening to our bodies. When we are eating the right foods, our bodies do a good job of telling us we need to eat when we need more calories or telling us we are full when we need to cut back on calories.
Motivation will be a powerful tool during this challenge. Master motivation and you will be unstoppable in accomplishing your health and fitness goals.
When you unlock strong motivation, you will find that the "hard work" needed to diet, workout, and reach your fitness goals will become much easier.
Everyone has the power to motivate themselves to get in rockin shape. Yet, most people haven't learned how to control this power within themselves.
Most people have lost the ability to motivate themselves and are constantly being controlled by outside sources.
This isn't your fault.
We have grown up in a society that focuses quick, short-term fixes and external sources to solve all of our problems.
Instead we need focus on long-term solutions and master ourselves internally.
If we rely purely on crash diets and quick fix solutions, we will never see any long term success. That's why it's important we train our internal will power and motivation.
When it comes to motivation I like to refer to Tony Robbins.
His voice is a little much for me, but he has some great information. He says that as humans we are motivated by 2 main things, pleasure and avoiding pain.
He says humans in general are more motivated by avoiding pain or fear than the pleasure of attaining something they want.
There is pain and pleasure with every decision.
To Motivate ourselves to workout we could think about the pains we want to avoid (getting fat, losing confidence, feeling weak) and pleasures we hope to gain (becoming more attractive, gaining more energy, getting stronger).
Both are good motivators, however, avoiding pain has been shown to be a stronger motivator than gaining pleasure.
We are going to use this fundamental rule to force ourselves to stay motivated.
We will stay focused on the pains we want to avoid and pleasures we want to gain that will push us to stick with our new positive habits.
After the next 30 days, the goal is to have these healthy lifestyle changes become automatic habits.
Anytime we go against these new habits our mind will be nagging at us to get back on course.
One of the action steps below will be to write down these pains and pleasures associated with reaching your fitness goals.
The more and more you remind your brain that these are your priorities and that these pains and pleasures are at the top of your list, the more your brain is going to start steering you in the right direction until eventually you won't have to keep reminding yourself.
These new changes will turn into habits that your mind and body will crave.
Here's an overview of the action steps to take in this challenge!
#1 Write out what truly motivates you! Write down the pleasure you will receive by accomplishing your fitness goals and the pain you will have to endure if you don't! Then put it somewhere you will see it constantly throughout the day. [Get Fit Goals Page]
#2 Choose a workout program. You get access to free programs inside your Get Fit Courses section here [Get Fit Challenge Courses]
#3 Schedule the times you will be working out for each week. Go back over the workout schedule reference, set up your workout days and times, and don't let anything distract or interfere with those set times. Make it top a priority.
#4 Write the the foods you need to be picking up at the grocery store and start to plan out your meals for the next week. Be as specific as possible.
#5 Buy anything you need to get for this next 30 days. Any type of workout gear, equipment, programs, or anything that will assist you in your goal. This will ensure in your mind that you have made a serious investment and will guarantee that you stick with it.
#6 Take your before picture, post it on the Facebook group, and send it to the submission e-mail - firstname.lastname@example.org.
This was one of the most powerful things in the last challenge for getting awesome results! Once you put your picture up, you pretty much force yourself to get results!
#7 Join the Facebook Group, post an introduction of who you are, where you're from, and your goals. Become part of the community. This will be the biggest motivation for you and for others. We are all in this together!
#8 Share this with all of your friends, peers, and family!