PROGRAM OVERVIEW

Motivated to Move is a 4 week, 28-day program designed to motivate you to fit movement and exercise into your daily routine. You will be empowered to start the New Year off on the right foot by surrounding yourself with a strong community of like-minded people who are

committed to making healthier choices and committing to a program they will love and will want to stick to!

We will focus on:

• Discovering our “WHY”. The number one reason workout routines die off is that the connection between meaning and action gets lost. Let’s start with your “why” and develop that into a plan that will set you up for success by making you intrinsically motivated.

• Setting SMART: specific, measurable, attainable, realistic, and timely goals. Rather than saying, “I want to lose 20 pounds this year”, perhaps you say, “I will work out for 20 minutes each Monday morning, for ONE week.” We’ll start with small, manageable goals, and adjust our contract each week or as often as needed.

• Making time for yourself with simple and efficient workouts Monday through Friday that give you more STRENGTH and ENERGY to tackle your day in the comfort of your own home with minimal equipment and avoid spending hours in the gym.

• Joining others in our Facebook community page so you get that accountability and support you need.

• Learning how to cut out the junk by focusing on filling your plate with simple, healthy foods that give you lots of energy.

• Understanding how to make a REALISTIC food plan for the week so you’re never left wondering what you’re going to eat for your next meal.

• Learning how to navigate social situations with more control so you avoid the all or nothing mentality that often leaves you feeling guilty and frustrated.

PROGRAM RESOURCES

FACEBOOK GROUP

Our private Facebook community will provide you with daily support and encouragement to stay motivated during the 4 weeks. Daily prompts, videos, and additional resources will be available in the group to help you. This is also a forum to post pictures of meals for daily accountability, post a pic post-workout, and a way to get your questions answered. Find inspiration from others and feel supported in this motivating forum. I highly recommend you engage in the group – just remember, the more you put into the program, the more you’ll get out of it!

Please say hello and introduce yourself when you join the group. I would also love to see a video or a post with your intensions and goals for the program to help provide you that accountability you need. This will also help us all get to know each other right away and create a warm, supportive community!

FOOD DIARY AND FITNESS JOURNAL

Use the Food Diary and Fitness Journal throughout your entire program to help you stay in touch with how you’re feeling physically and emotionally with respect to food. It’s important to make time after each meal, or at least every night, to document how certain foods make you feel emotionally and physically. This is a tool to help you stay conscious about how you feel when you eat and understand why you’re eating. Connecting these dots will help deepen your relationship with yourself. I am not a nutritionist or health coach, so I cannot tell you what to eat, but can offer suggestions that you might find helpful. If you need a health coach, I can highly recommend someone.

Use the Fitness Journal to monitor how you’re feeling both physically and emotionally. Are there movements that give you pain? Is there a certain modification you need? Do you need form checked? Write down any notes you want to discuss. Keep track of how much weight you can lift or if it was just a great workout and you’d like to repeat it at another date!

WORKOUT GUIDE

The workouts are designed to be fun, challenging, and effective. They are easily modifiable so if you would like a 20 minute workout or a 60 minute workout, that is what you’ll get! Getting those workouts in will give you more energy and confidence to make better choices throughout the day. These workouts can be completed in the privacy of your own home with minimal equipment or in a gym. Each exercise is linked with an example so you can see how to perform each move!

LET’S DO THIS!

Krystalsbodyshop.com