TTC Preparation Checklist
A list of recommendation to help you become familiar with the challenge and prepare for it.
Point Chart
You will get points for everything you do in the Challenge. The Point Chart has a list of every activity that will earn you points. Print it, explore it, and start getting ready to earn some points!
Strength Challenges
​WHAT'S THE DIFFERENCE BETWEEN A "GOAL" AND A "CHALLENGE" ?
Goals: Are recommended weekly activities that are sent out weekly via emails (Called WEEKLY GOALS) and are suggested to be completed every week. For example "Complete 2 Strength Training Sessions"

Challenges: Are a list of physical exercises that will challenge your strength, endurance, and stamina. Challenges have multiple levels. The more advanced the level, the more points it earns. For example "25 Leg Raises Non-Stop".
More Frequently Asked Questions

About the Challenge

  • Challenge: 2020 Total Transformation Challenge
  • Type: Corporate
  • Location: The Employee Wellness Center - JFKMC Atlantis, FL
  • Awards: TBD
  • Registration: 01-20-2020
  • Starting: Monday 02-03-2020
  • Finish: Friday 04-24-2020
Here you can find general information about your Challenge like Team Rules, Points,  Awards, etc. Use this page as a reference.

Pre-Challenge Preparation

Start here!
Go over these steps to help you gear up and get ready to start your challenge. there is a printer-friendly version of this check list at the bottom of the page.

16
items
​
General:
  • Go to "About" tab and print Points Chart and Strength Challenges
  • Also in "About" tab glance over TTC Rules to get a better idea how the challenge works
  • 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
  • Read Cardio FAQ for more information


Strength:
  • Go to "Strength" tab for weekly workout suggestions and helpful tips
  • Read Strength FAQ for more details


Flexibility:
  • Check out the "Flexibility" tab and download Stretching Guide for different stretching exercises
  • Read Flexibility FAQ for more information

​
Nutrition:
  • ​Checkout the "Nutrition" Tab and download the below important Nutrition eBooks:
  • Download TTC Nutrition Guide: Start with Step 1 (Clean the Clutter - Page 11) and Step 2 (Get the 4 Must-Haves - Page 13)
  • 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
TTC Preparation Check List

Weekly Goals & Recaps

Check this section every week for updated Weekly Goals and then again at the end of the week for Recap, Highlights and Ranking report of each week.

WEEK 1 GOALS
Date

6
miles
2
goals
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 Strength Training sessions (SPEEDLINE - If applicable)
  • Familiarize yourself with the new Strength Challenges / Check out the new Strength Challenges Poster at the Employee Wellness Center

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can not make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 1 Highlights
(usually posted on Saturday or the following Monday)

WEEK 2 GOALS
​Date

7
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 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 days of Strength Training sessions. Check EWC Class schedule for classes and times
  • Learn the SPEEDLINE - Not required, but recommended
  • ​Practice a new “Strength Challenge” this week

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 2 Highlights
(usually posted on Saturday or the following Monday)

WEEK 3 GOALS
​Date

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 Strength Training sessions (SPEEDLINE - If applicable)
  • Learn the SPEEDLINE - Not required, but recommended
  • Practice a new “Strength Challenge” this week

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 3 Highlights
(usually posted on Saturday or the following Monday)

WEEK 4 GOALS
​Date

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:
  • Shoot for at least 75 points of challenges this week. Stop by the EWC for details.
  • Complete 2 days of Strength Training sessions. Check EWC Class schedule for classes and times
  • Learn the SPEEDLINE - Not required, but recommended​
​
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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 4 Highlights
(usually posted on Saturday or the following Monday)

WEEK 5 GOALS
​Date

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:
  • Shoot for at least 100 points of challenges this week. Stop by the EWC for details.
  • Complete 2 days of Strength Training sessions.

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you cannot make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 5 Highlights
(usually posted on Saturday or the following Monday)

WEEK 6 GOALS
​Date

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:
  • Shoot for at least 100 points of challenges this week.
  • Complete 2 days of Strength Training sessions.

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you cannot make it to the gym

RECOMMENDED READING

  • It's time for Half-Time Check List! Find out if you are getting the most out of your Transformation Experience. Look for your Half-Time Check List in your email box next week.

WEEKLY PROGRESS UPDATE

Week 6 Highlights
(usually posted on Saturday or the following Monday)

WEEK 7 GOALS
​Date

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:
  • Shoot for at least 100 points of challenges this week.
  • Complete 2 days of Strength Training sessions.

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you cannot make it to the gym

RECOMMENDED READING

WEEKLY PROGRESS UPDATE

Week 7 Highlights
(usually posted on Saturday or the following Monday)

WEEK 8 GOALS
​Date

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:
  • Shoot for at least 100 points of challenges this week.
  • Complete 2 days of Strength Training sessions.

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

WEEKLY PROGRESS UPDATE

Week 8 Highlights
(usually posted on Saturday or the following Monday)

WEEK 9 GOALS
​Date

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:
  • Shoot for at least 100 points of challenges this week.
  • Complete 2 days of Strength Training sessions.

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

RECOMMENDED READING

  • One More Month To Go​

WEEKLY PROGRESS UPDATE

Week 9 Highlights
(usually posted on Saturday or the following Monday)

WEEK 10 GOALS
​Date

18
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 18 miles (If you bike 54 mi / if you swim 4.5 mi)
 
Strength Goals:
  • Shoot for at least 100 points of challenges this week.
  • Complete 2 days of Strength Training sessions.

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

WEEKLY PROGRESS UPDATE

Week 10 Highlights
(usually posted on Saturday or the following Monday)

WEEK 11 GOALS
​Date

19
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 19 miles (If you bike 57 mi / if you swim 4.75 mi)
 
Strength Goals:
  • Finish up any remaining challenges
  • Complete 2 Strength Training sessions (SPEEDLINE - If applicable)

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 Fridays 9:00PM.
  • No weigh-in on Saturdays
  • You can also use online weigh-in if you can't make it to the gym

IMPORTANT:
  • Attention Finalists & Finishers: Please complete your “Finalist’s Questionnaire” (Check your email) and stop by the EWC to take your Glamorous “After” picture.
  • Final results will be announced Monday 09/04/18 at 3:00 PM
  • The 2018 HOLIDAYS EDITION OF THE TOTAL TRANSFORMATION CHALLENGE is coming soon. Are You Ready? Stay tuned for details.

WEEKLY PROGRESS UPDATE

Week 11 Highlights
(usually posted on Saturday or the following Monday)

WEEK 12 GOALS
​Date

20
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 20 miles (If you bike 60 mi / if you swim 5 mi)
 
Strength Goals:
  • Finish up any remaining challenges
  • Complete 2 Strength Training sessions (SPEEDLINE - If applicable)

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:
  • Any time this week. Must be completed by Fridays 9:00PM.
  • No weigh-in on Saturdays
  • No online weigh-in accepted for this week

​IMPORTANT:
  • Attention Finalists & Finishers: Please complete your “Finalist’s Questionnaire” (Check your email) and stop by the EWC to take your Glamorous “After” picture.
  • Final results will be announced Monday 09/04/18 at 3:00 PM
  • The 2019 HOLIDAYS EDITION OF THE TOTAL TRANSFORMATION CHALLENGE is coming soon. Are You Ready? Stay tuned for details.

RECOMMENDED READING

  • Now What?

WEEKLY PROGRESS UPDATE

Week 12 Highlights
(Final results will be posted on the first Monday after the Challenge ends)

ONGOING GOALS
​Date

10-15
miles
2
days
3-5
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 10-15 miles.
 
Strength Goals:
  • Complete 2 Strength Training sessions

Flexibility Goals:
  • Learn how to stretch your: Neck, Chest, Upper Back, Lower back and legs

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 Fridays 9:00PM.​

WEEKLY PROGRESS UPDATE

Weekly Highlights

Nutrition

Here, you will find all the nutrition information needed to help you maximize your results. Read the "Nutrition Guide" first. Learn about the 3 Golden Rules. Print out the helpful Suggested Food List (in the Nutrition Guide), then check out "7-Day Meal Plan" for easy healthy recipes, shopping lists, etc. 

Don't forget to read "Dining Out Smart" before you go out to eat.

Finally, check out "Additional Resources" section for more external help with recipe planning and ideas.
  • Nutrition Guides
  • FAQ
click on image to download
  • Title: TTC Nutrition Guide - 15 Simple and Effective STEPS Toward a Healthy Total Transformation
  • Pages: 92
  • Type: eBook / PDF​
  • Title: 7-Day Meal Plan - Quick & Simple Healthy Meal Plan Plus Shopping List
  • Pages: 66
  • Type: eBook / PDF
click on image to download
  • Title: Dining Out Smart - Healthy and Effective Tips to Stay on Track While Dining Out
  • Pages: 34
  • Type: eBook / PDF
Do I have to follow the TTC Nutrition Guide?
Not necessarily. The philosophy of the TTC program is to encourage healthy eating habits that are easy to follow and avoid crash diets or eating schemes that eliminate valuable food groups and/or nutrients. Feel free to follow whatever sound and healthy nutrition advice that can help you reach your goals safely.
I have allergies. What shall I do?
Always consult your doctor before starting this or any new nutrition regimen. Adjust or eliminate any elements / ingredients in this guide that may be proven an allergen.​
DO YOU HAVE RECIPES FOR VEGETARIANS?
​Yes. The 7-Day Meal Plan contains recipes that are clearly marked "Vegetarian" on top. Also, most recipes in the book can be modified to be vegetarian or vegan.
Is this a diet?
No. My philosophy about diets in general is that they inherently come with the understanding that it's just a short term change to help a person lose weight after which most likely the old habits will slowly come back, and the bad weight as well.

The TTC Nutrition Guide is designed to be a way of life and not an approach just to lose weight. All the STEPS in this guide are healthy habits that are proven to be effective over the short and long term.
i noticed no supplementation mentioned in this program, why?
I never endorse the taking of any supplementation for most people. Unless you are a dedicated athlete under the professional supervision of a medical doctor, or you have been told by a medical doctor that you need to take specific supplementation (for any medical reason). You simply can get all your healthy nutrients and hydration by eating healthy unprocessed food and hydrate well.
​How much weight do I expect to lose on this program?
​While all results are not typical, a healthy weight loss rate is about 1-2 lbs a week. This may not happen right away as it may take the body a few weeks to adjust to new healthy habits.
​Aside from weight loss, what other benefits does this plan offer?
​Healthy eating can lead to many health benefits like an improved immune system, better energy, deeper sleep at night, better recovery from illness, lowering risk of heart disease and some types of cancer.
​When shall I move from one Step to the next?
While some steps are simpler and can be completed relatively fast like cleaning a food pantry in Step #1 (Clean the Clutter) or buying new food containers in Step #2 (Get the 4 Must-Haves,) other steps may take a longer time to implement like Step #4 (Sodium - The Silent Culprit) where reducing overall sodium intake and eliminating food items that are very high in sodium may take a bit of time and trials. Finally, some steps are meant to be on an “ongoing” basis like Step # 10 (Follow the 3 Golden Rules, Always!” or Step #12 (How to Fight the Munchies.)
​What shall I do after I reach my goal weight?
​Congratulations and well done! Now continue doing the same steps that got you to your goal.
​Does the food listed on the Suggested Healthy Food List have to be organic?
No.

Additional Resources:

Cardio

In this section, start preparing for the challenge by reading about "What Counts as a Mile". This is particularly important as it will help you better understand your weekly miles.

Then find out if you need new sneakers by reading "How to Choose the Right Sneakers". Also, (if running was on your list) check out the blog "How to Run 5 Miles Non-Stop in 12 Weeks" (not required for the Challenge).
  • Cardio Guides
  • FAQ
click on image to download
What Counts as a "Mile"?
Use this guide to help make it easier to complete your weekly miles no matter what activity you prefer
click on image to download
How to Choose the Right Sneakers?
Simple tips to help you pick the sneakers that best suit you
click on image to download
How to Run 5 Miles Non-Stop in 12 Weeks
Want to run? This straight-forward plan will get you there in 12 short weeks!
What is a Cardiovascular Training?
Cardiovascular training (a.k.a. Cardio training or Aerobic exercising) is any physical exercise that gets your heart rate up to improve oxygen consumption by the body. Example includes walking, running, biking, swimming, etc.
Do I have to complete the Weekly Miles to stay in the program?
No. The Weekly Miles are only a recommendation to help you increase your activity level and reap the benefits of active lifestyle. You will not be disqualified for not doing the weekly miles.
Do I have to complete the Weekly Miles at the Gym?
No. You can complete the weekly miles anywhere your heart desires! At your local gym, in your neighborhood, and where ever you find it convenient and safe to fit in your schedule.
How would you know that I actually completed the miles as recommended?
Honor System! You don't have to prove anything. Just state how many miles you have completed when you are asked at the weekly weigh-in.
Who is keeping track of my miles during the week?
You Are. It's your responsibility to keep track of how many miles you complete during the week and tally up the total for your weekly weigh-in update. ​
How come the miles completed walking are counted differently from miles completed on the bike or swimming?
It's all about the calories! Read "What Counts as a Mile" in the Cardio Guides section for more details.
I do a lot of walking at work, Can I count this towards my weekly miles?
Preferably not. Since your body is probably already used to the daily workload. Doing something different can help jump start the routine and help you burn more calories.
I have a foot problem, what shall i do?
Try cardiovascular activities that would not be as taxing on the feet as walking or running. Recumbent bikes are great example for non-weight-bearing exercises. Swimming is another option. Don't forget to consult your physician prior to starting any program, especially if you have a condition that could be worsened with this type of activity.

Strength

Here you will find suggestions for your Weekly Strength Goals. There are Home Workouts and Gym Workouts. The below are just suggestions. If you already do any type of strength training, like crossfit, DVDs, etc. then that is fine.

If you are looking for a list of Strength Challenges, it's available for download under the "About" tab.
  • Start Here
  • Home Workouts
  • Gym Workouts
  • FAQ


First things First:
  • Always consult your physician before starting this or any exercise program
  • Listen to your body, if it hurts, STOP
  • Exercise at a slow control speed. Avoid fast, jerky moves that could result in an injury

Know the Terms:
  • ​Session: Any group of exercises combined together in a routine. For example, Upper Body Routine would consist of Chest Press, Lat Pulldown, Shoulder Press, Mid Rows, Bicep Curls, and Triceps Pressdown.
  • Reps: Short for Repetitions which are the movement performed in each exercise. For example, perform 10 to 15 reps of Chest Press mean 10 to 15 repetition of the exercise.
  • Set: Number of repetitions performed in each exercise. For example, 2 Sets of Chest Press (using the above example) would mean 2 sets of 10-15 repetitions of the exercise Chest Press.
  • Intensity: It's how you challenge your muscles. It can be measured by poundage (for example, number weight plates or how heavy the dumbbells are) or by how you perceive the intensity and your current ability (for example, how many push ups can you complete before failing). To simplify the process of challenging yourself, the intensity levels throughout this challenge are 2 types: Regular Intensity - The exercise should cause your muscles to fatigue by 10-15 repetitions. Power Intensity - The weight load is 25% heavier than your Regular Intensity load and should cause the muscles to fatigue by 6-8 reps.

Get the Right Tools:
​Items needed for Gym Workout:
  • Gloves
  • Towel
  • Water Bottle
Items needed for Home Workouts:
  • Resistance Cables
  • Stability Ball (choose 65cm size.)
  • Mat

​Print This:
click on image to download
  • Target: Full Body
  • Level: Easy
  • Suitable for: Home / Hotel
  • Equipment: Resistance Cable / Mat
click on image to download
  • Type: Upper Body
  • Level: Easy
  • Best For: Home / Hotel
  • Equipment: Resistance Cable
click on image to download
  • Type: Lower Body
  • Level: Easy
  • Best For: Home / Hotel
  • Equipment: Ball, Resistance Cable
You may also like:
The below workouts are focused on calisthenics (bodyweight exercises) and provide simple plans to build strength and stamina in these targeted muscle groups.
How to Push Ups in 1,2,3
Follow this detailed and simple plan to perfect this great exercise
How to Squat in 1,2,3
Step by Step plan to get stronger and shapely legs!
How to Plank in 1,2,3
Awesome abs, core, and stronger back! It's all here with this amazing exercise!
click on image to download
  • Target: Full Body
  • Level: Easy
  • Suitable for: Gym
  • Equipment: Pin-selector machines
click on image to download
  • Target: Upper Body
  • Level: Easy
  • Suitable for: Gym
  • Equipment: Pin-selector machines
click on image to download
  • Target: Lower Body
  • Level: Easy
  • Suitable for: Gym
  • Equipment: Pin-selector machines
Why do I need to Strength Train?
Strength training has many benefits, most notably increased muscle strength, endurance, energy, can lead to stronger bones and protect joints, and can help you burn fat faster.
What is an example of a "Strength Training" session?
Any workout that challenges your muscles through resistance or weights is considered strength training. Examples can include, but not limited to, Weight lifting, resistance bands, circuit training classes, and even body-weight exercises like calisthenics. Other options like Yoga or Pilates can also count under Strength Training sessions
Do I have to complete the Strength Training sessions at the gym?
No. You can complete them anywhere that is convenient to you. I have included examples for workouts that can be completed at home or on the go.
Do I have to follow these specific workouts to be successful?
Not necessarily. I have included simple, straight-forward workout routines for both home and the gym to make it easier for you to start. Feel free to follow any safe regiment you see fit to challenge your muscles.
I do my own strength training. Is that ok?
Absolutely! Just remember listen to your body, watch your form, and progress (challenge your self more) when ready.
I noticed in the goals that the intensity varies from one week to another, why?
I call it Progressive Muscular Overload. By gradually increasing the load and demand on the muscles in your body, they will get stronger which in turn can result in better stamina, endurance, toning, and fat burning.
I can't do Push Ups! Now what?
No worries. I have included in the "Home Workout" section guides to help gradually build your strength and ability in these vital body-weight exercises. Most important thing to remember: RESPECT YOUR BODY LIMITS! Do not do an exercise if you have a pre-existing condition that could be worsen by doing that exercise. For example, if you have a shoulder problem, then avoid push-ups. When in doubt: Ask - Send me a message
I have knee injury and I can't do Squats / Lunges?
Same as above. If you need help training your lower body, check out the suggested workouts. You can also enlist the help of experienced Personal Trainers at your local gym. As always, you can always reach me if you need further help.
I am thinking of hiring a personal trainer, how do I find a good one?
Great question! Good experienced Personal Trainers can be a great help in making your program more successful. Read my post "How to Choose the Right Personal Trainer" for helpful tips.
why is there only 3 options for the home and gym workouts?
Simplicity! If you to look up "Home Workout" Google will return over 26 Million results just for a home workout! I wanted to list what I believe the simplest and most effective workouts. As mentioned in another answer, feel free to do whatever strength routine you prefer. As long as you are challenging your muscles consistently, correctly and effectively, then you are gaining the benefit of strength training.

Flexibility

"This section is all about stretching and flexibility!

Begin with "Start Here" for important stretching recommendations. Next, download the Stretching Guide and use the various stretching techniques and printouts to help you improve your flexibility and range of motion."
  • Start Here
  • Stretching Guide
  • FAQ
Follow the below recommendation when stretching:
  • Warm up slightly before stretching.
  • Stretch each muscle for 15-30 seconds.
  • Focus on range of motion.
  • Take a deep breath while stretching.
  • Respect your limits. If it hurts, stop.
  • Hydrate well.
click on image to download
Stretching Guide
Simple, easy-to-follow stretching exercises!
Why do I need to Stretch?
There are numerous benefits you can gain from performing stretching exercises. Download the TTC Stretching Guide for list of benefits, tips and many helpful stretching routines.
What is stretching?
Stretching is the motion where a specific muscle group is extended or stretched in order to improve the muscle’s flexibility and range of motion.
Is there different types of stretching?
Yes, there are different kinds of stretching; static, dynamic and proprioceptive neuromuscular facilitation (PNF). Static and Dynamic stretching are most widely used. Static stretching means holding the muscle stretch in a challenging but safe position. Once static stretching is applied, motion is limited. Dynamic stretching involves controlled motions of the arms and legs through the range of motions. Finally, PNF is an advanced rehabilitation technique that involves stretching and isometric contractions. The recommendations in this program are for the most popular form: Static Stretching.
should i stretch before or after working out?
You can stretch at any time. Research has shown that stretching before or after exercising may not impact the exercise or reduce injury. Follow the recommendations in the "Start Here" section for optimum stretching experience.
​​

Weigh-In

Use this section to update your weekly weight and activities. Remember to update your weigh-in information by the specific cutoff time (check your weekly goals).

Read the "Instructions" tab for further information.
  • Instructions
  • Update Weight Information Here
  • FAQ
  • Enter your weekly weight  / Body fat percentage / Miles etc.
  • Weigh-ins are due by Sundays 9:00PM
  • Weigh-in posted after the cutoff time will be counted towards the following week.
  • Final weigh-in (during week #12) must be verified in order to be a finalist and considered for a prize. See Weigh-In Verification for more details.
​
why are weekly weigh-ins important?
Accountability! Knowing that you will have to step on the scale at the end of the week is a proven method to help you stay on track​.
What if I missed a weigh-in?
No problem. Just step back on the scale the following week.
can someone get disqualified for missing a weekly weigh-in?
No. Although weekly weigh-ins are not required, they are HIGHLY recommended as they will help keep you on track and updated on your progress. Statistically speaking, participants are more likely to succeed at the Challenge if they kept their weekly weigh-in updated.
What if i take a vacation and can't make the weigh-in?
No worries. Step back on the scale as soon as you come back. IMPORTANT: The Final Weigh-In is MANDATORY if you qualify for a prize. Please see Rules for more details​.

Motivation

Get inspired with gallerias of amazing TTC transformations. Read their stories, watch their journey as you start your own.
Download the "100 Quotes" eBook for daily inspiration and feel free to start your daily log using the "Daily Action Planner"
Finally, Check out the list of my favorite music playlists for that powerful push when you need it.

Download:

Click image to download
100 Quotes

A compilation of my all-time favorite inspirational and motivational quotes! 100 quotes about:
  • Planning
  • Getting Inspired
  • Starting Something New
  • Challenging Yourself
  • Overcoming Obstacles
  • Being Patient
  • Working Together
  • Focusing on the Task at Hand
  • Finishing What You Started
  • and Success!​
Click image to download
Daily Action Planner

Do you like planning your day ahead? Then try the new TTC Daily Action Planner. It helps you set goals, track appointments, check accomplishments, list workouts, and log nutrition and water consumption!

Additional Resources:

This section is still being developed.