Archives

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

6
miles

2
days

1
stretch

5
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 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

WEEKLY PROGRESS UPDATE

This section is updated on Mondays for the previous week

GOALS

7
miles

2
days

3
stretches

5
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 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

GOALS

8
miles

2
days

2
stretches

6
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 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)

GOALS

9
miles

2
days

3
stretches

6
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 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)

GOALS

10
miles

2
days

2
stretches

5
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 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

GOALS

11
miles

2
days

4
stretches

5
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 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

GOALS

12
miles

2
goals

3
stretches

5
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

GOALS

14
miles

2
days

4
stretches

5
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 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

GOALS

16
miles

2
days

1
stretch

5
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 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

GOALS

18
miles

3
days

3
stretches

5
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 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

GOALS

19
miles

3
days

2
stretches

5
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 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

GOALS

20
miles

3
days

1
stretch

5
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

Pre-Challenge Preparation

17
items

General:

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

Weekly Goals & Highlights

Wellness = Happiness

Amplify Your Brand with Clear, effective professionally-designed Health and Wellness Training Guides for your Employees, Patients, Students and anywhere you want to promote Wellness!

Crystal Clear Images with Easy-to-Follow Guides and Charts

Unlimited Prints

Print Large Format Posters

Stay Current with Expanding Library of New Materials

Instant Access! Start Printing Today

No-Royalty Fees

Participant's Information

* Indicates required field

Name *

First

Last

Address *

Line 1

Line 2

City

State

Zip Code

Country

Phone Number *

Email *

Absolutely, positively no spam promise!

Screen Name *

Gender *

Male Female

Age *

Height *

Weight (in pounds) *

Body Fat Percentage (optional) *

Pictures

IMPORTANT: Please submit weigh-in pictures as outlined in the WEIGH-IN VERIFICATION INSTRUCTIONS. Failure to do so will delay your weigh-in verification.

Weigh-In Picture 1 *

Max file size: 20MB

Weigh-In Picture 2 *

Max file size: 20MB

Weigh-In Picture 3 *

Max file size: 20MB

Weigh-In Picture 4 *

Max file size: 20MB

Waiver, Rules, and Agreement

Please read the below waivers and agreements carefully. By agreeing electronically, you acknowledge that you have both read and understood all text presented to you as part of the registration process.

TTC Program Rules I TTC Program Release I TTC Program Terms of Use

Required *

I have read and understand the TTC Program Rules

Required *

I have read and agree to the TTC Program Release

Required *

I have read and agree to the TTC Program Terms of Use

By entering my name below, I assert that I have reviewed and agree to all of the waivers and agreements I have selected above.

Electronic Signature *

NEXT STEP > CHECK OUT: Application is not finalized until Check Out is completed.

Submit

What is the Total Transformation Challenge (TTC)?

In a nutshell, it’s a program that can help you see real healthy results by following specific weekly goals for 12 weeks.

WHAT IS THE DIFFERENCE BETWEEN “TTC NUTRITION”, “TTC SOLO” AND “TTC AWARDS”

“TTC Nutrition” is for anyone who is currently active but not sure what to do when it comes to nutrition. This is the complete nutrition plan of the program along with an easy-to-follow Cook Book (7-Day Meal Plan) and a Dining Out Guide (Dining Out Smart).

“TTC Solo” (when available) is for anyone who wants to start the program at their own convenience. You can get the program, get familiar with it, and set your starting date whenever you feel you are ready.

“TTC Awards” is all about giving you back as much as you put in! This is where you will get back money just for reaching your healthy goals. Whenever there is an "Award Pool", the cash awards gets bigger when more people do it at the same time. The participant with the most weight loss also gets to select a charity of his/her choice for the charity portion of the challenge.

There are other TTC Awards like Free TTC Program and other incentives. Check out the Challenges specific award for more details.

CAN ANYONE DO THE CHALLENGE?

For the online program, you must have a BMI of 25 or more to be able to participate. Check your BMI here.

WHAT IF I AM NOT LOOKING TO LOSE WEIGHT, CAN I GO BY THE AMOUNT OF BODY FAT I LOSE OR MUSCLE MASS I GAIN?

The Total Transformation Challenge is versatile enough to help you with most fitness goals. For the initial online launch, it’s limited to weight loss, but as the program expands online we will roll out other fitness areas.

WHEN CAN I START?

With “TTC Nutrition” and “TTC Solo” you can start your program anytime at your convenience.

With “TTC Awards” you will have the option of forming your own challenge (with friends, family, coworkers, etc.) and set up your own starting time, or join an Open Challenge which will be announced ahead of time.

How do i win in ttc awards (How to be a Finalist)?

Really Simple! Follow the weekly goals to the best you can, try to complete your weekly weigh-ins, and repeat for 12 weeks! If you lose 10% or more, then you are qualified for a prize. Once your final Weigh-In is verified, then you are a Finalist!

how is the award pool calculated in ttc awards?

(When Award Pool is Available) 55% of all fully-paid participants' registration fees will go into the award pool. For example, if registration fee is $100 and you have 20 paid participants, then the award pool is $1,100 ($100 x 20 x 0.55).

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

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

GOALS

RECOMMENDED READING

GOALS

RECOMMENDED READING

GOALS

RECOMMENDED READING

GOALS

RECOMMENDED READING

GOALS

RECOMMENDED READING

GOALS

RECOMMENDED READING

GOALS

RECOMMENDED READING

GOALS

RECOMMENDED READING

GOALS

RECOMMENDED READING

GOALS

RECOMMENDED READING

GOALS

RECOMMENDED READING

Pre-Challenge Preparation

Participant's Information

Pictures

Waiver, Rules, and Agreement

Services

Company

Support

Week 4