I'm excited to get you started. Please see your welcome video below for details on next steps!
Let's do this girl!
click start to fill out
You are going to track your food for the next TWO days. Download my fitness pal (if you don't have it already) and keep track of the food you eat. You do not have to change the food you eat normally. I will not be looking at the specific food you eat. I will ONLY be looking at your macros. So on my fitness pal, you are going to scroll to the bottom where you see the "Nutrition" tab. See video below
PLEASE SUBMIT YOUR WEIGHT, FOOD TRACKING AND MEASUREMENTS IN THE SAME EMAIL
Take your first set of progress photos and measurements (front back and side)
Find good lighting, wear a sports bra and shorts, NO SELFIES (set timer on your phone if no one can take them for you)
When taking your measurements follow the instructions below:
Waist: Starting at belly button, wrap measuring tape gently around your torso (do not pull tight, this will skew your measurements
Hips: Start from the furthest point your butt sticks out and wrap around hips
Thigh: Put one hand down by your side, whereever your index/pointer finger is, thats where you measure
Arm: make a muscle , at the highest peak of your bicep, thats where you measure (unflexed)
Set up your Newtrition Lab Site Login
As a member you have full access to the Newtrition Lab resource site. To set up your login all you have to do it visit the website by clicking here (if you don't get redirected, go to getfitwithchrys.com and hit the "members only" tab.
Click ‘sign up’, put in your desired log in credentials and give our team up to 24 hours to approve your membership. It is usually approved sooner.
Use the Newtrition Lab site as a resource to keep you motivated and educated when it comes to your healthy lifestyle goals. Here you will find meal plans guides, grocery lists, video workshops and workouts.
NEW MEMBER ORIENTATION
New Member Orientation takes place on the following dates:
Oct 2 @6:30pm EST
Oct 3 @12pm EST
This is where we will go over expectations, answer questions, go over macro break down and what to prepare for while getting started.
Please plan to attend at least one session. We will send out the information to join the virtual orientations before they take place.
Look into the tools that I highly recommend for program success
If you're looking for consistency in your workouts, The Newtrition Lab has partnered with the 30 Day Grind to offer you the chance to get 3 virtual workouts led by a personal trainer 3x per week. With 3 different times to choose from every Monday, Wednesday and Friday, this combination of fitness AND nutrition is a game changer.
The best part is, it's donation based and the proceeds go to kids who need meals and supplies due to school closing from COVID-19.
Click here to sign up and donate
HOLISTICALLY MADE DETOX
Although this is not mandatory, the Holistically Made 7-Day Detox is HIGHLY recommended! I have Many of the Newtiriton Lab members take this detox and it really helps eliminate bloat, curb cravings, enhance gut health, balance hormones, aide with common challenges such as bloat, acne, gas, indigestion, irregular bowel movements and low energy to name a few.
The taste is VERY bitter, however the results are worth every drop. There is also a capsule form but the best results come from the liquid. The owner of the company is a certified herbalist and takes pride in her product quality.
I have a discount code you can use if you decide to do it = Code - GETFITWITHCHRYS
Click here to purchase (PS she sells out really quickly but restocks often)
BRANDS & DISCOUNTS
Resistance training plays a big roll in your success when it comes to seeing physical change. If you do not already have access to bands or weights, this band set is perfect for home resistance
training. Click here and use code - 4QTRGRIND
Getting enough protein is where a lot of people struggle. Supplements can help you reach your protein goals. I highly recommend plant based protein for easier digestion and nutrient absorption. This by far is the best plant-based protein I've had. The Tru Supplement dessert series flavors are the best tasting from this brand.
They also have great pre-workout and BCAA.
Click here and use code GETFITWITHCHRYS
COACHING CALLS + ACCOUNTABILITY CHECK INS
You will receive email check-ins and/or additional assignment from me to assess your progress and go over goals/intentions. You will also be sent an email with login information each week for the nutrition group coaching call. This will always be sent on the day of the call which is usually Thursday at 7 PM EST. If you cannot make the call the replay will be available to you on the Newtrition Lab site.