Multi / 8-16+ Weeks / Easy

About this Plan:
This is the program that started it all. I wanted a simple program to help my clients lose weight, get stronger, eat delicious but healthy food and have fun all without sacrificing vital food groups or enduring long exhausting hours in the gym. However, the market was (and sadly still is) saturated with confusing information that promise unrealistic results (lose weight fast, eat whatever you like, no need to exercise, etc.)

The Total Transformation Challenge (or TTC) is all about building good habits over time. Weight loss will happen, but slowly as the goal is to emphasize fat loss. Eating habits will change, but not over night. Strength and flexibility will develop and you will notice a difference, but it will take effort, consistency and patience on your end.

The best part, people who successfully finish the 12-week Challenge all see great results that are visible and felt. The sense of pride alone is another great results after finishing a demanding program like the TTC. Most participants go on to start another phase of the Challenge, usually harder, with more challenging goals, to get more results. The Total Transformation Challenge is a way of life!

Who is this for?
Any one who is  looking to lose weight and keep it off by building life-long healthy habits

Preparation

General:

• Print TTC Weekly Log and use it every week for tracking purposes (You do not need to submit it for verification)
• Tell 3 people about your challenge. Read The Power of Accountability.
• Don't forget to check out the program's library of Frequently Asked Questions

Cardio:

• Go to "Cardio" tab and  Learn about the weekly miles and what counts as a mile
• Get your gear ready. Read How to Choose the Right Sneakers

Strength:

• Go to "Strength" tab for weekly workout suggestions and helpful tips

Flexibility:

• Check out the "Flexibility" tab and download Stretching Guide for different stretching exercises

Nutrition:

• ​Checkout the "Nutrition" Tab and start exploring:
• Learn about the 15 Steps. Suggestion: Start with Step 1 (Clean the Clutter) and Step 2 (Get the 4 Must-Haves)
• ​Go over the Recipes library and get some ideas
• Go food shopping this week, but read Step 5 (Do Better Grocery Shopping)
• Print “Suggested Healthy Food List” (Step 8) and get familiar with it​

Nutrition

Strength

Cardio

Flexibility

Optional