Welcome... 

 

you're in!!

I'm excited to get you started. Please see your welcome video below for details on next steps! 

 

Let's do this!

next steps...

Assignment #1

 

click start to fill out

your assessment

*note* please be as transparent as possible in your nutrition assessment. All of this information will impact your macronutrients recommendations and meal plan options. 

Please list all or any dietary preferences, allergies, and anything else I need to know concerning your nutrition

Assignment #2

 

You are going to track your food for the next 2-3 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

 

**IMPORTANT**

PLEASE SUBMIT YOUR WEIGHT, FOOD TRACKING AND MEASUREMENTS IN THE SAME EMAIL 

Assignment #3

 

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) 

 

SUCCESS HACKS

Look into the tools that I highly recommend for program success

JOIN THE 30 DAY GRIND FOR LIVE WORKOUTS

HOLISTICALLY MADE DETOX

Although this is not mandatory, the Holistically Made 7-Day Detox is HIGHLY recommended! This detox 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 

trainingClick 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 

SHARE YOUR JOURNEY WITH US

#GETFITWITHCHRYS

@GetFitWithChrys

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