Day 2 – Flex On

Welcome back Life Changers! I hope that everyone had a great start to the challenge yesterday. The focus was mental wellness, dietary changes, and light cardio and abdominal work. I had the pleasure of getting into the gym with a couple of you and we had some great, high energy sessions. I’m still awaiting a few accountability pics, but I’m sure they are on the way.

Today we introduce upper body training into the program and I’ll provide guidance for free weight, assisted weight, and body weight (for those unable to access weights) training.

In-gym, with weights:

  1. Bent Over Row.
  2. Diamond Press Up.
  3. Dips.
  4. Incline Dumbbell Press.
  5. Dumbbell Triceps Extension.

Body weight with instruction:

  1. Climber Push Ups -To do the Climber Push Up, start in a plank from your forearms. You can set your feet wider apart if needed to create a more stable base.  Make sure your body is in a nice straight line from your head to your heels and that your shoulders are stacked over your elbows while on your forearms.

    Engage your abs and, keeping your body in a nice straight line, climb one hand at a time up to a plank position from your hands. Place your hands right below your shoulders, but outside your chest as you climb up. Try to wiggle your hips as little as possible as you climb and don’t let your butt go up in the air or your hips sag toward the ground as you climb up.

    Then at the top perform a push up. Keep your body in a nice straight line as you drop your chest between your hands and down toward the ground. Press all the way back up.Then climb back down, placing your elbows right below your shoulders. Repeat, climbing back up. Make sure to alternate or switch which hand leads the climb at some point.

  2. Push Up Leg Kick -To do the Push Up Leg Kick, set up in a high plank position with your hands under your shoulders and outside your chest and your feet close together. Your body should be in a nice straight line with your abs braced and glutes and quads engaged.

    Then lower down to the bottom of the push up, keeping your body in a nice straight line. Press back up and at the top, kick one leg out to the side toward your elbow. Your hips may rotate slightly as you kick, but your butt shouldn’t go up in the air.

    Kick your leg up as close to your elbow as you can and then lower it back down and place your foot back on the ground. Once your foot is back down, repeat the push up then kick the other leg out to the side toward your elbow. Keep your leg as straight as you can as you kick it out. Place your foot back and repeat the push up before repeating on the first side.

  3. Scapular Wall Hold/Reps –To do the Scapular Wall Hold Reps, stand with your back relaxing against the wall and your feet about six inches away. Bend your arms and drive your elbows back into the wall. With your body in a nice straight line, drive off the wall with your elbows, pressing your chest out and pinching your shoulder blades down and back. Brace your core and squeeze your glutes so your body moves as one unit.

    Relax back into against the wall, keeping your body in a nice straight line from your head to your heels. Do not let your hips drop. Then repeat the press out, driving off your elbows. Do not arch your low back as you press out. Also, make sure not to shrug your shoulders. The further from the wall that you walk your feet out, the harder the move will be.

  4. Row Push Up –To do the Row Push Up, set up in a high plank position with your feet about hip-width apart and your hands outside your chest (beginners can do this from their knees). Then perform a push up, lowering your chest to the ground as your body moves as one unit. Do not let your butt go up in the air or your head jut forward. Also, make sure your arms create an arrow shape (–>) with your body instead of flaring way out.

    Press back up, again keeping your body in a nice straight line. At the top of the push up, row one arm up. Lift the hand off the ground as you drive your elbow down and back toward the ceiling. Feel your back work to lift your arm. Bring your hand to about chest height then place it back down and repeat the push up.

    At the top of the push up, row the other hand up. Try not to let your body rotate as you row. Also, do not let your butt go up in the air. You want to keep your body square to the ground as fighting the rotation works your core more.

  5. Push Up Walk Back –To do the Push Up Walk Back, start standing with your feet close together. Then bend your knees and squat down slightly. Rock forward to “dive out” and extend into a push up.

    As you dive out and catch yourself, bend your elbows to absorb the shock of landing. You will perform a push up as you catch yourself and lower your chest to the ground. Push back up to a plank position and then, keeping your legs straight, walk your hands back in toward your feet.

    Stand all the way back up and then squat down to repeat the dive back out and push up. This is an advanced move. Beginners may need to walk out instead and go down to their knees for the push up.

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Day 1 – Well Being

Hello family, peace and blessings to everyone! Today, we’ll start our program with a focus on meditation and affirmation. We will believe in order to achieve!

Here are 10 affirmations, choose 2 as your themes for today.

  1. I create a safe and secure space for myself wherever I am.
  2. I give myself permission to do what is right for me.
  3. I am confident in my ability to [fill in the blank].
  4. I use my time and talents to help others [fill in the blank].
  5. What I love about myself is my ability to [fill in the blank].
  6. I feel proud of myself when I [fill in the blank].
  7. I give myself space to grow and learn.
  8. I allow myself to be who I am without judgment.
  9. I listen to my intuition and trust my inner guide.
  10. I accept my emotions and let them serve their purpose.

Find a quiet, comfortable place to sit. Once you have selected 2 affirmations, set a timer for 1 min-30 seconds (start the timer) then close your eyes and recite your first choice and attempt to visualize the action within the affirmation. Take deep, controlled breaths for the duration of the timer while focusing on the visualization. When the timer sounds, set it for another 1 min-30 second duration and repeat the action using your second affirmation. Complete this exercise at least twice today, though a morning, midday, and late evening repetition is recommended.

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14-Day Challenge Overview

First things first…thank you for joining me on this 2 week journey to a healthier lifestyle! Over the course of the next 14 days, we will modify our mindset, activity level, and the way we eat in order to achieve our desired results.

As you are all aware, nothing comes easy. But with commitment and a positive attitude, anything can be made possible.

This program is intended to kick-start a pattern of healthy practices such as making smart and educated meal choices and consistently challenging your body physically. My favorite (and I believe most important) element is the mental wellness we’ll achieve while on the journey. No matter what the scale says, you’ll feel better at the end of the 2 weeks.

What to expect: 

There will be daily content added here, in the 14-Day Challenge section including our daily affirmations/meditations, workout guide for the day (or suggested recovery methods for off days), and meal/snack suggestions. I’ll also be booking at least 1-30 minute weekend training session with each participant and a final group workout to end the program (weather/schedule permitting). I assure you that if you are dedicated to the program for it’s entirety, you should lose at least 7 pounds safely over the next 14 days! There will be varying levels of accountability including pictures of your meals and workouts – I need to know you’re doing the work.

This program is also an open forum to all participants, so feel free to engage and share your thoughts and experiences here on the website.

Let’s get to work!

 

To sign up for additional services, pricing is available here: Pricing

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Welcome to the Family

Hello everyone, welcome to Total Camo Fitness! My name is Tee Word and I am so pleased that you’ve decided to join our Life Changers Society. Here you’ll get access to wellness tips including exercise, fitness, and meal plans as well as the ability to connect with others who are changing their lives. The goal is to build and maintain a supportive community of everyday people who want to be their best every day.

So, I’ll bet you’re wondering what makes me qualified to assist you on your journey? Well, a little about me…

Before diving into a career as a wellness/fitness coach, I built a career in the IT field but always craved the outlet of physical activity. That desire led to frequent trips to the gym and a quest to understand how to use every available tool to get the body image that I wanted. Along the way, I learned the importance of nutrition, proper exercise, and most importantly, mental health. Many say that fitness is about the routine and repetition, but I’ve discovered that it’s about the lifestyle and mentally preparing yourself for transforming your physical appearance.

Using that epiphany, I decided to tackle all three phases of study to be best prepared to help YOU! I acquired a certification in nutrition to ensure that I can advise each individual on proper eating habits. Next, I explored injury prevention and exercise safety because the goal is to make progress and avoid unnecessary injury while working out. Adding more to the tool bag, I acquired my Online Fitness Coach certification because there are many of you who cannot physically get into the gym with me, this is more of a mental wellness aspect which you’ll find is a major key to working with me. The final step is adding a nationally accredited personal trainer certification, which is not required, but I find that it is an investment in myself to make sure that I offer YOU every possible advantage on your journey since you’ve chosen me as your coach.

I look forward to getting to know and work with all of you and building a strong, supportive community that will flourish and get the best results possible for all of us!

Welcome to the #LifeChangersSociety #TCF #LCS