Today’s workout I’m doing with you! It’s close to 30 minutes long and fun! You got this!
All you need to do is push play and follow along!
You’re going to set your timer (I use Seconds PRO) to 30 seconds work and 10 seconds rest for 2-6 rounds! Have fun!!!
Not sure if you’re following me on Instagram or Facebook, but I wanted to share one of my transformations with you! This happened when my husband deployed and I was DETERMINED to change my eating habits and workouts.
What did I do? Fitness + nutrition + support. That’s what I did – I get asked daily how I’ve stayed motivated and able to not only lose the previous twin weight of 90+ lbs but keep it OFF for and continue to go from 140lbs – 125lbs in under 6 months, with 3yr old twins and a deployed husband – and it’s those 3 things.
Being a coach has continued to give me the support team I needed to reach for new goals. I really believe SO strongly in that support factor. I mean, after failing for years on my own, both over eating and under eating, I know how far I can get by myself…and that’s not very far
But if you look at ANY successful person – in business, in sports, ANYTHING – they have a team of people there to help them. No one reaches success on their own you guys. That’s why I run challenge groups. That’s why I’m a coach. And that’s why I’ve been able to lose weight, gain muscle and maintain it!
My team is growing and killing it already this year! We ended 2015 knowing that we are going to make 2016 even BIGGER. Why are you not a part of this yet? Email me at email@example.com if you’re interested in learning more about what I do as a coach and how I turned my journey to losing my 90+ twin weight into my BUSINESS where I was able to help people while helping myself reach my own goals. If I can do this so can you!
Day 2 Bikini Bootcamp
Did you check out Day 1 of the Bikini Bootcamp? If not, check it out HERE!!!
Today, you’re going to do 8-12 reps per exercise for 3 rounds!
If you’re looking for support, one on one coaching, motivation, fun — I can help you! I have my Wonder Woman Challenge kicking off on March 14 and would love to have you join me! Please fill out the application if you’re interested or you can check out the Facebook Event HERE!
FREE 5 Day Bikini Bootcamp
Just want to share tips, tricks & Apps!
Please forward the information to your team by sending your own email or modifying this one to be from you. If you haven’t even really *started* working the business yet, skip to the last statement at the bottom 😉
But before I share tips & tricks, remember that each Wednesday is the end of the pay period. If you have coaches, be sure you’re at least keeping Emerald status so that your team volume points are not erasing back to ZERO each week. If you are Emerald and staying Emerald, you will be “banking” those points each week. When you or your coaches lose Emerald status, those points zero out. To check what your status will be, and to see if your Coaches might need to be made aware of THEIR rank in jeopardy, log in to TeamBeachbody.com, click Coach>Coach Online Office>My Business > Sponsorship Drilldown. If you have 2 or more coaches, you should check this often.
TIPS ON POLISHED PICTURES
You are your brand – Who you are, what you offer others, your struggles & your successes:
1.) Be selective with your photo uploads. Upload only your best shots–you’re better off to take the time to “stage” a great shot that makes your message more visually appealing than to post something quick – just to post – and lose followers. It does take thought, and creativity will come with practice. More effects are NOT always better–more on that below.
2.) Hashtag like a boss! But realize, on Instagram, if your pictures are not staying relevant to fitness/health or aren’t eye-catching pics, OR there aren’t many of YOU, you’ll likely not get engagement from your followers or you may not even get many new followers at all, because they don’t know and can’t see who this person is they’re following. People follow REAL people who provide value in some way to their life, not just pictures or quotes they can see on any fitness account. Hashtags can help you attract users who are searching for a particular type of photo or subject. (For example, if you take a picture of the Eiffel Tower, include “#paris” or “#eiffeltower” in the description and anyone looking for photos taken in Paris will be able to find your picture.)
Below are Fitness Hashtags (copy & paste to your phone memo pad). Add them to existing Instagram pics asap and watch your likes & followers go up! If you’re not getting new followers, then they’re looking at your photo collage & not seeing what they want. Evaluate what you have & delete what wouldn’t be interesting to a fitness/health fan
#beastmode #femalefitnesspage #gimmeabs #girlswithmuscle #flexfriday #ig_fitness_freaks #abs #crosstrain #trainmean #traindirty #getlean #fitaddicted #sweat #workoutclothes #toned #tiu #instafit #picoftheday #instagood #muscles #homegym #she_is_fit #fitfam #iworkout #instafit #fitspo #itrainhard #justdoit #fit4life #livefit #fitlife
Below are nutrition-type Hashtags:
#yumm #healthylifestyle #foodspiration #recipes #yummy #eatforabs #gimmeabs #eatclean #cleaneats #cleaneating #foodie #foodporn #eatyourgreens #healthyrecipe #lowglycemic #wholefoods # #getlean #nutrition #organic #vegan #veganbodybuilding
3.) Try to use as many hashtags as possible, but put them in the comments. Even if someone taps on a hashtag that has nothing to do with your picture and they stumble upon it, they may like it, and/or even start following you. Go back and add hashtags to older Instagram posts. Delete & re-add again later if you can.
4.) Follow, like on pictures, compliment & ask genuine, legit questions of other users you have things in common with. Do it sincerely though; following a few people with intent is more effective (not to mention far less obvious) than playing a numbers game.
5.) Make sure your account is public. To check your account’s status: From the settings page, under ‘Privacy, make sure the “photos are private” toggle is set to OFF. This allows other Instagram users to follow you and view your photos without your authorization.
6.) Put your Facebook & IG names on your pics. This makes it easy for your friends and others to find you. Apps to add text are below.
7.) Add your location on IG as your facebook page to your Instagram pics! I just now learned of this idea!
8.) Use other apps to make your pictures stand out more! BUT… more effects does not necessarily mean better! Words should be all in 1-2 colors, easy to read, 1-2 objects clearly in focus. Think clean, one-focal-point pictures as you would see in a magazine ad. Yes, it takes practice
A few example users who show GREAT pics:
@ChaleneJohnson @GoSuperSisters @kayleale @ChelseaBlush @LaurenMuchko @JenDelvaux @AngieInProgress @FitRockerChick
My Favorite iPhone apps:
- Burstmode & CameraTimer
- Putting Text on Pics:
- A + signature, picsArt, FontCandy, WordFoto, Photofy, WordSwag, Word Dream
Special Effects on Pics:
- PE-FotoLr (so many options but to gray out an entire background and keep something in color (so the pic doesn’t look so busy), go to Edit Pic>Color>DrawFx>Black & White. Be sure to enlarge the picture so you can get up close to the object you are keeping in color.
- PS Express – for lighting & “reduce noise” smooths everything, but don’t overdo it 😉
- SpacePaint – just super cool effects
- Diptic, Frametastic, Pic Stitch (for collages)
- Squaready (to make the picture fit IG better)
- Rhonna, RD Magic, RhonnaCollage
- PicPlayPost (videos in a collage format)
- iMovie (overall great for editing and adding clips together)
- InShot (text on video)
- Splice (I use for the music option)
SOME QUICK FACTS
Leaders in this biz believe in and participate in personal development
Leaders know Before & After pics ROCK your business!
Leaders know it’s their business to get results & show them, despite fear
Leaders in this biz add at least 50 people to their network per week
Leaders in this biz are having genuine inbox conversations every.single.day
Leaders ask “have you ever considered coaching?” to at least 5 people/wk
Leaders don’t ask strangers. They build trust & friendships over time
Leaders aim to hit SC monthly, they occasionally fail, but never give up
Leaders are more concerned with their team members hitting SC5 than they are with themselves hitting SC10
Leaders aim for business progress, not perfection
Leaders are more concerned with bettering themselves as leaders to their teams than comparing themselves to OTHER leaders
Leaders add to their team every.single.week and get them started right!
Leaders see potential in their new team members before they do.
Leaders share success stories before technical how-to’s
Leaders know to work with the willing & be there when others are ready
Leaders in this biz speak from their strong belief system, not a script
Leaders act as fitness/health consultants not beachbody salespeople
Leaders duplicate, but put their own BRAND (personality/style) on it
Leaders are taking great pictures and understand the power of visuals
Leaders listen to the National Wake-Up call every.single.week
Leaders track all prospects (everyone they have ever asked about the biz)
Leaders follow up w/brief, genuine conversation & expect nothing in return
Leaders continually seek new ways to better serve their teams & customers
If that seems overwhelming, set some goals, make to-do lists…
That is IF you want to strive for things like consistent rank advancements, Success Club, and/or Elite Coach.
(PLEASE NOTE: the people you’re asking “Have you ever considered coaching?” are NOT the same people you’ve just met that week).
HOW DO YOU GET PEOPLE MORE INTERESTED IN YOU?
- First be prepared; get some credibility. Gain some knowledge and get some results, even if it’s just 5 days of results, it gives you SOME credibility/experience/knowledge.
- Secondly, get interested in THEM, follow them, like on their pics, comment on their pics, provide them with something they WANT – info, support, friendship, motivation, tools, ideas, recipes, how-to’s, things you’ve learned .. think outside the box. What do people compliment you on? What are you liked/known for? People may be easily attracted to fitness guru’s but they connect with and JOIN the people who show *genuine* interest in THEM – the coaches who are talking to them, giving them tips, info, resources, ideas, support, etc. If your interest is not genuine, they can tell. Don’t try to find customers or coaches… find new friends! Inspire fitness/health to attract like-minded, and from there, .. ENGAGE in conversation to make new FRIENDS. If you get to know them & you know how you can help them w/products or the business, the rest will fall into place. Be cool about it.. put yourself in their shoes.
If what you’re saying to someone would be okay for YOU to hear from someone given you were in their same situation & circumstances, then trust it’s okay for THEM to hear.