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Buy Me a CoffeeHi! My name is Rami Aboumahadi, I am the founder of RAMFITNESS.COM. I am constantly updating this website with free stretching and training guides and helpful wellness articles (in my blog). I am keeping this site free for anyone for personal use, but it's a lot of work. If you would like to help, then I am super grateful for your generosity and support!
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VG - HC - DF - S
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#TTC2021
Take Back Fitness in 2021 with the Total Transformation Challenge.
See Real Results in 12 Short Weeks!
Challenge Includes:Everything in TTC Pro! That's all features from TTC Solo, TTC Solo Awards AND TTC Pro. See below for details
Cost:Only $150 for the entire 12-week Challenge. That's 50% off the cost of TTC Pro!!!
Award:%100 Refund for Finalists. The regular award is $100. However, for this Challenge the award is 50% more, so the Challenge can be FREE if you are a Finalist!!! See FAQ for details
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Registration:Monday 01/11/21 until Saturday 01/16/21
Challenge Starts:Monday 01/18/21 until Sunday 04/11/21
What's Next?Registration opens on the above date. Add your name to the Notify Me list so you will be alerted when the Registration approaches. I never spam. See Privacy Policy
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CURRENT TTC PARTICIPANT
NEW TO TTC
TTC at Work
The TTC program is not only a fitness program, it is a value-added benefit that your team is sure to enjoy, benefit from, and appreciate having it available at work!
See how TTC can make a difference at work TODAY!
See how TTC can make a difference at work TODAY!
TTC @Work, In Action!
The TTC program is not only a fitness program, it is a value-added benefit that your team is sure to enjoy, benefit from, and appreciate having available at work!
See how TTC can make a difference at work TODAY!
See how TTC can make a difference at work TODAY!
WEEK 12 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 20 miles (If you bike 60 mi / if you swim 5 mi)
Strength Goals:
- Complete 2 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 3-4 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: FULL BODY
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Must be completed by Sunday 9:00PM.
- This is the FINAL cutoff time for prize consideration.
- Finalists: Must submit your weight-in verification pictures / video to be considered for prize.
RECOMMENDED READING
IMPORTANT MESSAGE
"Finalists: You must complete your finalists questionnaire and submit your final weigh-in information (Weigh-in - after pictures) to qualify for a prize. Click here for details"
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WEEK 11 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 19 miles (If you bike 57 mi / if you swim 4.75 mi)
Strength Goals:
- Complete 2 session of “Lower Body” and 1 session of "Upper Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: CORE (Abdominal, Obliques)
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
IMPORTANT MESSAGE
"Finalists: Check your email for Finalist Questionnaire and preparation for next week's final weigh-in. You can also click here for details"
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WEEK 10 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 18 miles (If you bike 54 mi / if you swim 4.5 mi)
Strength Goals:
- Complete 2 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: LEGS (Hamstrings)
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
WEEK 9 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 16 miles (If you bike 48 mi / if you swim 4 mi)
Strength Goals:
- Complete 1 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
- Sets: 3-4 sets of each exercise
- Reps: Minimum of 6 repetitions and maximum of 8 reps
Flexibility Goals:
- Learn how to stretch your: LEGS (Quadriceps)
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
WEEK 8 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 14 miles (If you bike 42 mi / if you swim 3.5 mi)
Strength Goals:
- Complete 1 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 3-4 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: HIPS & GROIN (Gluteal, Abductors, Adductors)
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
WEEK 7 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 12 miles (If you bike 36 mi / if you swim 3 mi)
Strength Goals:
- Complete 1 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: LOW BACK & HAMSTRINGS
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
WEEK 6 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 11 miles (If you bike 33 mi / if you swim 2.75 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
- Sets: 2-3 sets of each exercise
- Reps: Minimum of 6 repetitions and maximum of 8 reps
Flexibility Goals:
- Learn how to stretch your: MIDDLE & LOWER BACK
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
WEEK 5 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 10 miles (If you bike 30 mi / if you swim 2.5 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
Flexibility Goals:
- Learn how to stretch your: UPPER BACK (back & lats)
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
WEEK 4 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 9 miles (If you bike 27 mi / if you swim 2.25 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: ARMS (Triceps, Biceps, Forearms)
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
- Watch out for Sodium (Nutrition Guide: Step 4 - page 23)
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
Individual Progress
WEEK 3 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 8 miles (If you bike 24 mi / if you swim 2 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
- Sets: 1-2 sets of each exercise
- Reps: Minimum of 6 repetitions and maximum of 8 reps
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: CHEST
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
- Read "How to Fight the Munchies" (Nutrition Guide: Step 12 - page 55)
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
WEEK 2 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 7 miles.
- If you prefer to bike, then recommended miles are 21 (x 3)
- If you prefer to swim, then recommended miles are 1.75 (x 0.25)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 1-2 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: SHOULDERS
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- No Eating Out for 2 Weeks (Nutrition Guide: Step 13 - page 57)
- Read 7-Day Meal Plan for delicious, healthy and fast recipes
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
WEEK 1 GOALS
Date
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 6 miles.
- If you prefer to bike, then recommended miles are 18 (x 3)
- If you prefer to swim, then recommended miles are 1.5 (x 0.25)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 1-2 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: NECK
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- No Eating Out for 2 Weeks (Nutrition Guide: Step 13 - page 57)
- Read 7-Day Meal Plan for delicious, healthy and fast recipes
Recommended Weigh-In:
- Any time this week. Must be completed by Sunday 9:00PM.
RECOMMENDED READING
September 2 Remember ChallengeBeat the holidays and lose weight by this Christmas!
Registration: 09/07 - 09/13/20 Challenge: 09/14 - 12/06/20
Registration for this challenge is now closed.
Please try a different Challenge option above. |
Ready to Start Your TTC?
Individual Challenge: You have 4 Options
COVID19 Help: If you gained weight and you are unable to pay for this program because of COVID19-related job loss, then you can pay of it later or get for free. Please send me your information Here
COVID19 Help: If you gained weight and you are unable to pay for this program because of COVID19-related job loss, then you can pay of it later or get for free. Please send me your information Here
TTC Solo$ 99 12-Week Complete Weight Loss Plan Access to Exclusive Participants-Only Website TTC Exclusive Weekly Progress Tracking Log TTC Complete Nutrition Plan (eBook) 7-Day Meal Plan & Cookbook (eBook) Dining Out Smart Guide (eBook) Food Logs Healthy Food Shopping Lists Weekly Nutrition Goals Weekly Cardio Goals Weekly Strength Goals Weekly Flexibility Goals Home & Gym Workouts Included Flexibility & Stretching Guide (eBook) Weekly Weigh-In Reminders Weekly Tips & Motivation |
TTC Solo Awards$ 149 Everything in TTC Solo Get 100% Refund if Completed Successfully* Get live help from a Certified Personal Trainer Complete Body Composition Analysis *Must be a Finalist to qualify for a refund. Please see FAQ for details. |
TTC Pro$ 299 Everything in TTC Solo Awards Challenge customized and virtually monitored by Rami Weekly Zoom Check-In Meetings Starting date professionally determined to insure optimum results Free Bluetooth Smart Weight Scale with Complete Body Composition Analysis |
TTC Pro+$ 499 mo Everything in TTC Pro 2 weekly private training sessions with Rami (The Founder of the Challenge) In-person initial weigh-in with full customized body composition analysis Affordable payment plans available The Ultimate Combination of Experienced Personal Training and Effective Weight Loss Planning! |
Still got questions? Drop us a line :)
Please use this form if you have questions about group challenge or any questions about this program in general.
Rami Aboumahadi
Founder of the TTC Program |
Welcome!"The NEW TTC Solo and TTC Solo Awards are coming soon! Start your Challenge any time! Stay tuned for launch" -07/25/20 "Best of luck to all participants of the 2020 Summer Challenge! See you in 12 short weeks!" -07/20/20 "COVID-19 has affected all of us. As a small-business owner, I believe that we can only get better if we, as a community, all work together to get through this. For our next Summer Challenge, if you are unable to pay for the program now, then pay for it when you can. If you can't afford it at all (due to COVID19 job loss or other COVID19-related issues) then you may be able to get this challenge for free*. If you can afford it, then your payment helps me continue offering this program. Please see Challenge details below. Happy Healthy Transformation!" -07/01/20 "See previous announcements and follow me on social media" -05/14/20 |
What is TTC?
Total Transformation Challenge or "TTC" is a weight loss challenge that lasts only 12 weeks. Each week is professionally planned with vital elements and goals to insure motivation, focus, staying on track and great results!
Participants who finish the Challenge win a cash prize. So far 4,025 Finalists have won $34,995! Are YOU next? |
Local & Business Challenges
These are current local and business challenges. If you would like to start a Challenge at your business (or community, church, club house, or even a group of friends) then please send us a message .
JFK Medical Center
Atlantis, FL
Atlantis, FL
- Participants: 107
- Award: $1,900
- Registration: -
- Challenge: concluded 04/26/19
Ponte Vecchio
Boynton Beach, FL
Boynton Beach, FL
- Participants: 32
- Awards: 50% Refund
- Registration: -
- Challenge: concluded 04/06/18
2018 TTC Awards
All 50 States
All 50 States
- Participants: 15
- Awards: 100% Refund
- Registration: -
- Challenge: concluded 05/04/18
JFK Medical Center
Atlantis, FL
Atlantis, FL
- Participants: 129
- Award: $2,250
- Registration: -
- Challenge: concluded 04/27/18
JFK Medical center
Atlantis, FL
Atlantis, FL
- Participants: 110
- Awards: $1,700
- Registration: -
- Challenge: concluded 04/18/17
Ponte Vecchio
Boynton Beach, FL
Boynton Beach, FL
- Participants: 25
- Awards: $250
- Registration: -
- Challenge: concluded 05/05/17
Mercy Hospital
Miami, FL
Miami, FL
- Participants: 89
- Awards: $2,250
- Registration: -
- Challenge: concluded 05/05/17
Ready to Start Your TTC?
2020 TTC "Summer Challenge"
Next Challenge: 07/20/20
* COVID19 Help: Deferred payment and no payment are based on individual circumstances and subject to approval.
* COVID19 Help: Deferred payment and no payment are based on individual circumstances and subject to approval.
What's included
|
|
Sorry. Registration for the 2020 Summer Challenge is now closed.
Contact me (below) for questions regarding this weight loss program.
Contact me (below) for questions regarding this weight loss program.
Starting is as simple as 1,2,3...4
Fill in your application.
|
Take your verification pictures.
See process and Privacy Promise. |
Get approved to start and get access.
|
Start your Challenge and be Awesome!
|
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Pre-Challenge Preparation
GOALS
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 6 miles.
- If you prefer to bike, then recommended miles are 18 (x 3)
- If you prefer to swim, then recommended miles are 1.5 (x 0.25)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 1-2 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: NECK
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- No Eating Out for 2 Weeks (Nutrition Guide: Step 13 - page 57)
- Read 7-Day Meal Plan for delicious, healthy and fast recipes
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
GOALS
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 7 miles.
- If you prefer to bike, then recommended miles are 21 (x 3)
- If you prefer to swim, then recommended miles are 1.75 (x 0.25)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 1-2 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: SHOULDERS
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- No Eating Out for 2 Weeks (Nutrition Guide: Step 13 - page 57)
- Read 7-Day Meal Plan for delicious, healthy and fast recipes
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
GOALS
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 8 miles (If you bike 24 mi / if you swim 2 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
- Sets: 1-2 sets of each exercise
- Reps: Minimum of 6 repetitions and maximum of 8 reps
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: CHEST
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
- Read "How to Fight the Munchies" (Nutrition Guide: Step 12 - page 55)
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
GOALS
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 9 miles (If you bike 27 mi / if you swim 2.25 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: ARMS (Triceps, Biceps, Forearms)
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
- Watch out for Sodium (Nutrition Guide: Step 4 - page 23)
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
GOALS
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 10 miles (If you bike 30 mi / if you swim 2.5 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: UPPER BACK (back & lats)
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
GOALS
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 11 miles (If you bike 33 mi / if you swim 2.75 mi)
Strength Goals:
- Complete 2 sessions of “Full Body” Strength Training
- Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
- Sets: 2-3 sets of each exercise
- Reps: Minimum of 6 repetitions and maximum of 8 reps
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: MIDDLE & LOWER BACK
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
GOALS
BEFORE YOU START:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 12 miles (If you bike 36 mi / if you swim 3 mi)
Strength Goals:
- Complete 1 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: LOW BACK & HAMSTRINGS
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
GOALS
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 14 miles (If you bike 42 mi / if you swim 3.5 mi)
Strength Goals:
- Complete 1 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 3-4 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: HIPS & GROIN (Gluteal, Abductors, Adductors)
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
GOALS
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 16 miles (If you bike 48 mi / if you swim 4 mi)
Strength Goals:
- Complete 1 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
- Sets: 3-4 sets of each exercise
- Reps: Minimum of 6 repetitions and maximum of 8 reps
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: LEGS (Quadriceps)
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
- One More Month To Go
GOALS
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 18 miles (If you bike 54 mi / if you swim 4.5 mi)
Strength Goals:
- Complete 2 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: LEGS (Hamstrings)
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
GOALS
BEFORE YOU START:
Cardiovascular Goals:
Strength Goals:
Flexibility Goals:
Nutrition Goals:
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 19 miles (If you bike 57 mi / if you swim 4.75 mi)
Strength Goals:
- Complete 2 session of “Lower Body” and 1 session of "Upper Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 2-3 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: CORE (Abdominal, Obliques)
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
Any time this week. Must be completed by Sunday 9:00PM.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
GOALS
BEFORE YOU START:
- Use the below goals as a guideline only
- Feel free to adjust the distance / intensity to your current fitness level
- Always listen to your body and respect your limits. If it hurts, then STOP!
Cardiovascular Goals:
- Recommended miles for this week is 20 miles (If you bike 60 mi / if you swim 5 mi)
Strength Goals:
- Complete 2 session of “Upper Body” and 1 session of "Lower Body" Strength Training
- Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
- Sets: 3-4 sets of each exercise.
- Reps: Minimum of 10 repetitions and maximum of 15 reps.
- Note: Increase the weight when you reach 15 reps comfortably
- Learn more about the above exercises in the Strength Section
Flexibility Goals:
- Learn how to stretch your: FULL BODY
- Learn more about the above exercises in the Flexibility Section
Nutrition Goals:
- Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
- Limit or reduce starchy carbs 8-10 hours before bedtime
- Limit dining out / take out food to 1 or 2 times a week
Recommended Weigh-In:
- Must be completed by Sunday 9:00PM.
- This is the FINAL cutoff time for prize consideration.
- Finalists: Must submit your weight-in verification pictures / video to be considered for prize.
Happy Healthy Transformation!
Got Question?
Leave it in the Comment section below so many can benefit from the answer. Got a Specific question? email it to me at info@ramfitness.com
RECOMMENDED READING
- Now What?
Pre-Challenge Preparation
17
items
items
General:
Cardio:
Strength:
Flexibility:
Nutrition:
- Take a selfie! Take your "Before" picture. Make sure it's a full body shot with clear and uncluttered background
- Talk to your loved ones. You are less likely to quit if you tell others about your goals. Read The Power of Accountability
- Don't forget to check out the program's library of Frequently Asked Questions
Cardio:
- Check out the Cardio section below for important downloads and tips
- Get your gear ready. Read How to Choose the Right Sneakers
- Learn about the weekly "miles" and what counts as a mile
- Read Cardio FAQ for more information
Strength:
- Check out the Strength section below for important downloads and tips
- Read Strength FAQ for more details
Flexibility:
- Check out the Flexibility section below for important downloads and tips
- Download and browse the Stretching Guide for different stretching exercises
- Read Flexibility FAQ for more information
Nutrition:
- Checkout the Nutrition section below for important downloads and tips
- Start with Step 1 (Clean the Clutter - Page 11) and Step 2 (Get the 4 Must-Haves - Page 13) in the Nutrition Guide
- Go food shopping this week, but read Step 5 (Do Better Grocery Shopping - Page 29) in the Nutrition Guide before heading out
- If you prefer, start keeping a food log. It substantially increases your chances of staying on track! Step 14 (Keep a Food Log - page 61)
- Read Nutrition FAQ for more information