Holidays ChallengeGuidelines

Weekly ScheduleWe will share a Weekly Schedule with you on the website every Sunday so you will know what is coming and can plan your week ahead. Coming to the studio on Tuesday? No problem. Sub that day out and move things around. It’s all about what fits you best!

Daily Workout Now you know what the week ahead is like, but what are you doing everyday exactly? Answer: we will post the Daily Workouts with the Weekly Schedule on Sundays. Make sure to visit us every weekend!

Progress UpdatesMark your Mondays! Come by the studio every Monday for 5 mins for your progress check-ins. We will take your measurements so you will know how great you are doing. Also, email us the workout and food log from the last week so we know you were in total control. Don’t forget to share your confidence with others on social media so that everyone can see how well you are doing.

How Do I Win? You will get points on the activities that you complete. Here is a simple point system breakdown:

Monday Check-ins = 1 point / week Workout log completion = 1 point / week

Food log completion = 1 point / week Facebook status sharing = 1 point / post (Tag us so we will know!)

We will keep track of your points for all of the efforts you put in. By completing the challenge (earning 80% of the points) you will automatically win a Do Work T-shirt to mark your victory! And anyone with the most points on the last day will win 2 Seahawks Tickets !

PREP & CHECK-LISTGet Ready Gather your gear! You will need: comfortable workout clothes, Yoga mat, resistance band, and one or two sets of dumbbells! Also, find a place at your home and make it your designated training space!�

Workout TunesWorkout with your favorite songs to make it more FUN! Get pumped up by the beats.

Plan Your MealsFood is fuel! Make sure to plan your meals around your day. Set an eating alarm to ensure nutrient intake every 2-3 hours to feed your beast mode! Equip a food scale and measuring cups to know your portions.

ProteinProtein is the most important fuel you will need to help you recover and feed your muscle growth. Make sure to have a protein shake ready after your workout!

Eat Before BedYes, we are NOT joking! Don’t go to sleep hungry! Have a clean and protein rich snack to help you repair your muscle during sleep. Build lean muscle mass with no sweat!

Water BottleDrink more water! Make your water bottle your new best friend for the next couple of weeks. We want you to have it by your side, at ALL TIMES!

Keep TrackHave the workout and food logs handy. Record all of your hard work. Don’t forget to check in and share your progress with us every week. Post your confidence on Facebook to inspire others, too.

Meal ContainersTrust us on this one. Separate meals into portion sized containers and grab it whenever needed. It will make your food prep so much easier!

Your Efforts Now you are ready to go! Do Work and Feel Great this winter!

Cheat Meals :)You are only human, we get it. We want you to enjoy life, too. Enjoy 1-4 cheat meals a week to celebrate the holidays and stay balanced with your social life. You worked hard for it!

Check Point !

Before we start, let’s take some note of your current physique! !

Don’t forget to share your “Before” picture or status and your motivation quote on social media to make the start of your

challenge! And earn more points!

Before Challenge Picture

Share it! "

Date: ________________Body Weight: ________________Body Fat: ________________Muscle: ________________

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Workout PlannerPlan your weeks ahead!

Workout LogEXERCISE TIME SETS REPS WEIGHT

DAY

1D

AY 2

DAY

3D

AY 4

DAY

5

Food log

Meal Date & Time Protein Carb Fat Veggie Fruit Supplement

CLEAN EATINGYES NO

Sweat Potatoes or Brown Rice

Wheat or Bread

Almond Milk Dairy or Lactose

Drink 1oz of water per pound of you bodyweight

Alcohol on weekdays (only ok for cheat meals)

Advocare Spark Caffeine + added sugar

YOUR INTESTINAL TRACT

Food Absorption

Caffeine Absorption

Alcohol

YOUR SOLUTION6 THINGS YOU NEED

- A food scale to know your portions - - Set alarms for food and workouts on your phone -

- Stick the food guide on your fridge - - Email Noah your progress every Monday - - 1-4 cheat meals a week to stay human! -

- No Excuses! & Do Work! -

Food Portion guide S

< 130lbM

131lb - 175lb L

176lb - 225lbXL

>225lb

Protein 3-4oz Meat 4-5oz Meat 5-6oz Meat 6-8oz Meat

6 or 3/4cup Egg

Whites8 or 1cup Egg Whites

10 or 1.25cups Egg

Whites

12 or 1.5cups Egg

Whites

Carb 1/4cup or 2oz 1/2cup or 4oz 3/4cup or 6oz 1cup or 8oz

Fat 8 Almonds/Cashew1/8cup Almonds/

Cashew

1/4cup Almonds/

Cashew

1/3cup Almonds/

Cashew

1.5oz Avoado 3oz Avoado 4oz Avoado 5.5oz Avoado

2tsp Nut Butter 1tbsp Nut Butter 1.5tbsp Nut Butter 2tbsp Nut Butter

1tsp Olive Oil 1tsp Olive Oil 1tsp Olive Oil 1tsp Olive Oil

Fruit 1/4cup or 1/2 Fruit1/2cup or 1small

Fruit

3/4cup or 1 large

Fruit

3/4cup or 1 large

Fruit

Vegetable 1/4cup 1 cup 1.25cups 1.5cups

Protein + Fat1 whole egg + 2

whites

2 whole egg + 4

whites

3 whole egg + 4

whites

4 whole egg + 4

whites

Shake 1.5 scps 2 scps 2.5 scps 3 scps

fiNISHING Point !You made it! !

We are so proud of you!

Don’t forget to share your “Achieved!” picture or status and your thoughts on

social media to show your confidence and inspire others!

Finishing Point Picture

Share it! "

Date: ________________Body Weight: ________________Body Fat: ________________Muscle: ________________

final Thoughts YOU DID IT!

YOU BEAT THE HOLIDAY BULGE! You have proved that you can beat the temptations and

you are stronger than you imagined!

Have you checked your “Before” & “Achieved” status? Did you see how far you’ve come?

WE ARE SO PROUD OF YOU! We are proud of your motivation, your commitment, and

the accountability that you have demonstrated!

INSPIRE OTHERS! We are so happy to have you on this journey and we

wish you can share the joy with others, too!

Post your thoughts on social media and be an inspiration yourself!

WHAT’S NEXT? Did you have fun with the challenge?

Are you hungry for more? We have more great challenges planned for the future!

Stay tuned and DO WORK!