OTF Parkland Transformation Challenge 2021

03/02/2021

YOU WILL NEVER KNOW UNLESS YOU TRI 🚣‍♀️ 🏋️‍♀️ 🏃‍♀️

DRI TRI OTF PARKLAND MARCH 21, 2021 🍊

UNLEASH YOUR INNER ATHLETE 💥 💪 👊

02/28/2021

Good morning Team! 🍊 ☀️

NEW WEEK. BRING IT ON. 💪

My hope is that this post finds you feeling strong and empowered as we begin week 7 and you continue on your journey of transformation. What "transformation" means to each of us as individuals is unique to our circumstances. Just as our lives are different, so are our goals. YOU are incredibly strong and capable. Will you get off track? Sure. Will you have self doubt? Probably so. I encourage you to remember your "WHY", and to channel this as inspiration and motivation to get back in your lane during the tough moments. You got this!

Base. Push. All Out! 💥

NEW WEEK. BRING IT ON. 💪

- Coach Lori 🧡

02/20/2021

Week 5 is coming to a close!! I’ve posted a lot of information for you guys this week, but it all comes down to you.

You started this challenge for a reason, as it starts to wind down in the next few weeks think back on your “why” and where you want to be at the end of this. Have you been putting in the work?

We as coaches can educate you and motivate you...we can push you during class, but at the end of the day making a change is up to you!

Keep kicking butt team...3 weeks to go! Put in the work, get the results you want. It’s that simple. See you at the finish line!

Coach V

02/18/2021

Let’s talk about food. 🌯🍌🥑🥞🍳🧁

Food is fuel for our bodies and we need it!! Not only do we need it...it can also be sooooooo good 😍

Eating healthy doesn’t mean you have to feel bored with what you’re eating! Sooooo many people feel like they need to take away the foods that they love to get to their weight loss goals...but that is not true.

CALORIC DEFICIT. Eating less calories than you burn on a consistent basis. That is how you will shed those pounds you’ve been looking to get rid of!

Things that can help:

🥑download a calorie tracker app (like myfitnesspal): you don’t need to track your calories forever...if you’re like me, you eat pretty much the same things every day. Track for a week or two and see where you’re at! Once you have an idea of how many calories you’re consuming daily, you can adjust from there and keep goin!
🍤 fill your plate up lots of veggies! They take up more room in your stomach and will help you feel full and eat less in one sitting.
🥓 PROTEIN! Eat it with every meal. This doesn’t have to be animal proteins, there are a ton of plant based options out there too if that’s your thing!
🥯 As always.....sleep and drink water! SERIOUSLY!
🌶 replace sugary packaged snacks with fruit! Apples, bananas, and oranges are all great options to take on the go! Speaking snacks, get some high protein option snacks in there too! Things like Greek yogurt, and nuts & seeds have lots of protein to help keep you fuller for longer!
🍑 find fun at home healthier recipes for your favorite dishes or desserts! Pinterest is a life saver.

Bottom line...eat! Eat food that makes you feel happy and healthy.

Coach V 💪🏼

02/17/2021

Moving your body outside of the studio is important! We love seeing your faces working hard under the orange lights, but keep in mind that coming to class only accounts for an hour of your day 😳

What you do outside of the studio can help a ton with reaching those goals!

If you can, set aside some extra time to go out and be active in other ways! Take the dog for a walk, go for a bike ride with the family, roller blade around the park with a friend!

If your day feels packed to the brim and you don’t have that extra time to go out and get active outside the studio you can make some small switches throughout the day to help you reach those goals:

🍊 get up and take a few laps around
the office every 30-60 min
🍊take the stairs instead of the elevator or the escalator
🍊walk or bike to work if that’s accessible to you
🍊grab a fitness tracker and track your steps! Set a goal for yourself and try to reach it every day. This doesn’t have to be an expensive tracker! There are tons of off brand fitbits and apple watches on Amazon!!

The most important part, keep moving throughout the day!!

Coach V

https://cheatdaydesign.com/what-is-neat-and-why-is-it-important/

02/15/2021

MOTIVATION MONDAY!

Good morning transformation challenge team! Coach Victoria here checking in 💪🏼

Week 5! We are on the back half of this challenge, it is CRUNCH TIME!

I know that yesterday was Valentine’s Day and with that probably came some sweets or some heavy food you don’t normally eat. THAT’S OK! Remember that CONSISTENCY is what will you get you where you want to go, don’t let one day or one meal throw you off the rails for the rest of the week!

Get yourself back on track with:
✅ lots of water : hydrate or diedrate
✅ good night’s sleep
✅ a healthy breakfast (I included mine in the post...because anyone who takes my classes knows how much I love oatmeal)
✅ avoid skipping meals
✅ exercise inside and outside of the studio! Go for a walk, do something outside that will make you feel good!

I’ll be checking in again soon! If you haven’t gotten into the studio today there is still time, get in there and get yourself going!

Coach V

02/09/2021

Hey Team!!! 💪 🍊

Hope your week is off to a great start! We are at the mid-point of our 8 week challenge...
Coach's Tip: Have a daily / weekly plan and set yourself up for success. ✨
Workouts scheduled ✅ Meal plans and prep ✅
Sufficient daily water intake ✅ Create balance and prioritize ✅

REMINDER... 💥

Be sure to get your mid-point weigh ins scheduled! Track your progress and stay on course!
🙌

Coach Lori

02/07/2021

Good Morning Team! Coach Lori checking in as we are entering Week 4 of the OTF Transformation Challenge 💪 🍊

Remember your "why"... baby steps and small changes in a positive direction will only result in progress.

Progress is progress, not matter how small.

02/03/2021

Opportunities don’t happen, you create them. More often than not, we wait for the “right time” to make a change, to make a big decision, to do something that makes us happy. And most of the time, the right time never comes. If we constantly spend our time waiting for the right time to get healthy and change our lifestyles, we will be stuck in the same endless cycle. Make that opportunity for yourself happen, and commit to it. We’re almost half way there guys, let’s give it all we’ve got!

-Coach Mike

02/01/2021

Coach Mike here ready to help you conquer week three of this Transformation Challenge!

01/27/2021

Never give up. It’s only 8 weeks. Stay committed team! 🙌🙌🙌

01/25/2021