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Day 5 ~ Team Streamin’

After An Intense Ab-Focused Friday, today we flex full body!

3 MINUTE STRETCH

ROUND 1 

Toe Reach * 15

Single Leg Lift (L/R) * 15 per side

Plank Jack * 20

~Finisher~ Skater Hops * 30

1 Minute Break


ROUND 2

Mountain Climbers * 60

Jumping Jacks * 40

Burpees * 15

~Finisher~ Lateral Lunge * 20

1 Minute Break


ROUND 3

Push-Ups * 20

Big Chops * 50

Bicep Curls (L/R) * 30

~Finisher~ Glute Bridge w/ Knee Opener * 25

3 Minute Cool-down Stretch

Day 4 – AB Assualt

Happy Friday #fitfam! Today we will focus our workout session on the abdominal area and install these six-packs one ripple at a time.

Don’t forget to check into the group on Facebook and give your feedback on today’s circuit!

 

3 Minute Stretch

Round 1 

Alternating Toe Touch (L/R) * 10 per side

Half Crunch (L/R) * 15 per side

Crunch Pulse (L/R) * 20

Bicycle Crunch (L/R) * 30

~Finisher~ Squats * 1:00

1 Minute Break


Round 2

Plank Jack * 30

 Plank Climber (Alt L to R, Single Count) * 30

Flutter Kicks (L/R) * 50

Bicycle Crunch (L/R) * 30

~Finisher~ Squats * 1:00

2 Minute Break


Round 3

V-Up * 20

Glute Bridge w/ Knee Open * 25

Bird Dog Crunch (L/R) * 30

Bicycle Crunch (L/R) * 30

~Finisher~ Squats * 1:00

3 Minute Cool-down Stretch

Day 3 – Rest/Recover

Hey #fitfam! On Day 3, we will rest/recover and focus on proper eating and using supplements.

 

After kicking off with two consecutive days of workouts, we will use Thursday each week to recover and allow our bodies to rest, providing a great setup for an awesome Friday workout. We will also rest on Sundays with a goal of balance between consistent activity and periods of recovery which will help avoid overuse and injuries. This is a marathon, not a sprint, we will all finish together so be patient with the process.

I frequently receive questions about eating habits, food recommendations, etc. and the biggest issue that is shared is the struggle with eating frequently enough throughout the day. The common misconception about meal frequency is that the less times per day you consume food, the faster you’ll lose weight. **Myth busted** Unless you are starving yourself (not recommended) or in a scheduled fasting period, eating less frequently can kill your ability to lose weight in a healthy way. In fact, starving your body of food can send it into fat storage mode and those extra pounds will settle in for the long haul. My tip of the day is increase meal frequency to six small meals 2 to 3 hours apart. Don’t worry about eating too late, there is no magic time to stop eating, so long as you stop consumption about two hours before you go to sleep. A bonus tip is to focus on a daily calorie goal or simply eat smaller portions (I use saucers instead of full-sized plates for my meals).

Today is a great day to meditate and focus on you!

Day 2 – Team of ‘We’!

After an energized Day 1, we will join up for a live group training session on Day 2 (No camera required). 

Meeting Information:

Meeting ID – 843 7809 3152

Passcode – 934867

Recording will be available for view on YouTube or a workout circuit will be sent to you directly via your preferred method of communication.

Before we all get together later, please take a moment to complete today’s challenge – record a clip of yourself performing 50 squats. We are holding you accountable to remain active and participate. Completing challenges enters your name into the end-game participation drawing.

Day 1 – Onboarding and Exercising

Before we get into the fitness, please provide the following information via email (totalcamofitness@gmail.com) by the end of the day: Preferred name (nickname, etc), preferred method of contact (email or text), current weight, your challenge goal, and which platform you will be comfortable using for group communications (FB group, FB messenger, IG chat, or WhatsApp messaging) instead of email. This information will help us create teams in two weeks that will be as successful as possible.


Today is the start of our health and wellness journey together. Mondays, Tuesdays, and Fridays throughout this program will be independent workout days, with nutritional tips and a preset circuit designed by Coach Tee. This circuit is a mix of energy and lifting so be sure to remain hydrated throughout and be sure that your meals are of the energy-producing variety.

On Wednesdays, we will provide a live virtual session via Zoom at 6pm CST. On Saturdays we will be live at 9am CST.

Here is todays circuit, lesser known exercises have been linked to YouTube videos for additional guidance:


3 Minute Stretch

Round 1 

Bulgarian Lunge (L/R) * 15 per side

Staggered Squat (L/R) * 15 per side

Single-arm Dumbbell Press (L/R) * 15 per side

Side Lunge (L/R) * 15 per side

~Finisher~ Flutter Kicks (Single Count) * 50

1 Minute Break


Round 2

V-Up with Dumbbell * 20

Dead-bug with Dumbbell (Alt L to R, Single Count) * 30

Dumbbell Burpees * 10

Romanian Deadlift * 20

~Finisher~ Jumping Jacks * 30

2 Minute Break


Round 3

Dumbbell Flyes * 25

Chest Press (L/R) * 15 per side

Bent Over Dumbbell Row * 20

Squat to Dumbbell Press * 20

~Finisher~ Push-ups * 20

3 Minute Cool-down Stretch

Welcome to the Biggest Loser!

Watch the ‘Welcome’ message from Coach Tee here: TCF on YouTube 


Thank you for entering the Biggest Loser Challenge presented by Total Camo Fitness and Plexus With Robi. The competition is hosted by Coach Tee and Coach Robi (pronounced row-bee) and will span eight weeks from June 15th to August 15th.
There will be opportunities to earn weekly prizes, bi-weekly prizes, monthly prizes, and 3 different Big Prizes at the end of the competition. Big prizes will be awarded based on weight loss, BMI changes, and activity/program participation. Some challenges will net cash prizes.

For optimal results, please join the official Facebook Group here: 60 Days In With Coach Tee and Me


Over the course of the competition, you will journey through three phases:
Phase I – The first two weeks of the competition will be a full group effort in which we will all work together to establish a routine that will be consistent.
Phase II – The group will be divided into two teams (Red Team vs Black Team) for the next four weeks. Weekly competitions will net team prizes such as merchandise, supplements, complimentary group training sessions, and more.
Phase III – Each contestant will be flying solo for the remainder of the competition (two weeks) with opportunities to win weekly prizes and more entries into the Big Prize drawing.
Welcome aboard,
Coach Tee

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