8 WEEKS TO CHANGE BY LACEY STONE FITNESS
1. FLYWHEEL & HIIT WORKOUT
2. FOOD
3. GOALS + COMMITMENT + TEAM WORK = SUCCESS
COMMIT TO THIS CAMP and it’s 11 RULES
All you have to do is follow these rules for the next 2 months. I know it seems like a long time but these next 8 weeks could set the standard for the rest of your life. This isn’t forever, it’s 8 weeks of eating right, no drinking, working out HARD, and being awesome. Follow my lead and lets get that body you’ve always wanted but didn’t believe you could have. One glass of wine during experience is not happening… Discipline yourself to commit to you.
This camp is about people who believe in committing and sticking to goals, real goals. We’re not talking about fad diets, we’re talking about hard work and being leaders of positivity in everything we do through being our own awesome selves consistently.
RULE 1: BOOTCAMP
I need you to do 2 HIIT (High Intensity Interval) Workouts per week.
My APP 15min Workouts
I recommend you do one of the cardio move workouts paired with an AB workout for best results.
Be Fit Workouts: Search Lacey Stone Fitness & Workout Name on YOUTUBE
1. 25mins MAX Cardio Challenge Workout:
2. 25mins SHRED WORKOUT
3. 25mins Ultimate Cardio Burn Workout
FitBit:
4 Newbie Workouts: https://blog.fitbit.com/lacey-
4 Experienced Workouts: https://blog.fitbit.com/lacey-
RULE 2: FLYWHEEL
I need you to go online at 5 pm every Sunday and sign up for your 3-4 Fly Classes for the week.
FACT: The more involved you get with social media and the teachers at Flywheel the more successful you will be.
SCHEDULE & RESERVATIONS POPULAR TEACHERS SELL-OUT FAST:
Gold Coast: http://www.flywheelsports.com/
NO EXCUSES
THERE ARE CLASSES AT: 6am, 7.00am, 8am, 12pm, 530pm, 630pm, 730pm
SOME OF MY FAVORITE FLY INSTRUCTORS
MY CO-CAPTAIN COACH: Candy Morales, Candy is an amazing human being. I encourage you all to take her class as much as possible. If you can not take Candy’s class I’ve also highlighted my other favorite Flywheel Instructors.
Fly Super Stars, Instructors are like dating… If it doesn’t work try another one. These are some of the best, but you may like some teachers that I have not listed.
Tracy Chudnow
Lindsey Mcmeen
Alicia Miller
Michael Wollpert
Will Hayley
Donna Cennamano (master instructor/creative lead)
RULE 3: NO ALCOHOL
Alcohol, don’t do it this camp. Feel the difference when you wake up in the morning. If you drink a lot the first week might be tough. But in week three to four you will be walking on sunshine.
If your friends peer pressure you, ask yourself are your friends opinions more important than changing your life? Why aren't they supporting your success?
If you don’t think you can, why is that? Do you need it…if the answer is yes, that’s something to explore.
Worst Case Scenario: Blame your crazy coach. They will either back off or they are not your friends. The End.
RULE 4: REST DAYS
We are going to be BUST A**** . I need you commit that you are taking at least 1 - 2 rest days per week. No EXERCISE and if your body is achy you need to get a massage. If you want to save money that is what why your Husband, Wife, and/or girlfriend are there for you.
RULE 5: SLEEP
GET 7-8hours/night… Less Coffee more sleep. Get plenty of sleep, the better rested you are the better you will perform in all areas of your life.
RULE 6: NO SODA
Just don't do it.
RULE 7: CAFFEINE
I want you to drink coffee, I believe caffeine is good if used properly. It raises your basil metabolic rate, the rate at which you digest food. Increases alertness and performance. Do not abuse this, and don't have caffeine on an empty stomach. (I'm using Silk Almond Milk Coffee Creamer - 1 TBS plus 1 packet of Tevia)
RULE 8: THE SCALE
How much do you weigh? I promise I won’t share this with anyone. It’s to hold you accountable and get you working starting now.
IMPORTANT: DO NOT weigh yourself again until the first day of Week 3. Lets see what we can do. Realistically, in 28 days on my program/camp in a healthy way you could drop 8 low end -15lbs on the high end and maybe more. If you maintain what we’ve done post camp for a week it’s guaranteed that you will lose at least 20lbs.
(Please know that because my team only has 8 weeks and is part of a challenge we will be getting a little stricter with our diet and putting more workout time in the last 3-4 weeks of the challenge)
RULE 9: THE FOOD
LA PLAN
www.kleanla.com - This is how I will want my team to eat. Gluten, soy, and preservative free, low carb, and organic ingredients. The reason I like delivery service is because it takes away the guess work. Perfect Portion Size + Healthy Good Tasting Food = Guaranteed Success.
MY BREAK DOWN ON STEVE HARVEY
CALORIE COUNTS & EASY BREAK DOWNS
I would suggest 1500 calories for women and 2000 for men to keep it simple. Have them eye ball the protein by using the Palm of their hand or if they want to measure, 3 oz for women and 5 oz for men (3xs a day). Then 1/2 cup carbs and full cup of veggies. Snack can be the small fruit with some healthy fat.
EXTRAS & KEY IMPORTANT: Coffee in the morning is AWESOME (You can add some almond milk and a little half and half and 2 brown sugar packets or stevia) I will allow two coffees per day. If you need more food, add Warm Soup broth or tomato based NO CREAM - I like spicy to add of feeling of fullness, NO ALCOHOL, NO SUGAR SODAS.
BONUS SUNDAYS AFTER THE FIRST 3 WEEKS: Every Sunday- I’d like my team to continue eating healthy but I want them to explore food for themselves. Don't follow my plan to the T. If you want a pasta night fine, if you want a hamburger fine.
BASIC BREAKDOWN
-BREAKFAST
2 EGGS WITH 1/4 CUP OF BEANS AND 1 CUP OF SPINACH WITH SALSA
-LUNCH
LARGE SALAD WITH GRILLED CHICKEN, STEAK, FISH AND AN OLIVE OIL BASED DRESSING
-SNACK
1 APPLE W/ TSP PEANUT BUTTER
-DINNER
SALMON WITH BROWN RICE AND BROCCOLI
TEAM LACEY PLAN
WEEK 1
Breakfast
3 Eggs, 1 piece of toast, olive Oil (WITH ONE CUP OF SPINACH)- MAY ADD SOME SALSA OR KETCHUP
Snack
Bag of Nuts (I WOULD LIMIT TO 8 NUTS- A BAG OF NUTS CAN BE UP TO 1000 CALORIES!)
Lunch
Salad with protein - chicken, salmon, or steak (UNLIMITED VEGGIES AND PROTEIN SHOULD BE THE SIZE OF YOUR PALM- MAY ADD 2 TSP OF OLIVE OIL BASED DRESSING)
SNACK: 1 FRUIT WITH 1 TSP OF ALMOND OR PEANUT BUTTER
Dinner
Fish & Vegetables
WOMEN SHOULD STICK TO 1300-1500 CALORIES/ MEN SHOULD BE 1900-2100 CALORIES
WEEK 2
Breakfast: Oatmeal with blueberries
Snack: Apple and 1 table spoon of PB - What’s the name of that brand you use? (A BETTER OPTION THANK PEANUT BUTTER IS ALMOND BUTTER)
Lunch & Dinner Same as Week 1
WEEK 3
Breakfast: Yogurt (greek yogurt or something low in sugar) with two table spoons of granola - make sure its organic.
Snack: Banana
Lunch: Large bowl of soup with vegetables and Protein source fish or chicken
Dinner: Alternate between Steak & Fish with vegetables
* Tip: If you are full great but be sure you are still within your calorie range. If not add a salad with protein to your day.
WEEK 4
Your Favorites from week 1 - week 3
WEEK 5 - 8 WEEK = REPEAT WEEK 1- WEEK 4
RULE 10: MENTAL
MENTAL
I strongly believe that there are 3 Pillars that get in the way of people’s fitness success:
- Personal: Girlfriend, Boyfriend, Husband, Wife, Friends, Family. Does it get in the way of working out? Will they support you for the next 8 weeks?
- Professional: Do you like it, do you not? Does it get in the way of your working out? Do you use it as an excuse to avoid making a commitment?
- Physical: What is your fitness routine? Do you workout and eat right consistently? Do you like your workouts? I GOT YOU HERE!!!!
No “I Can'ts” I need you all to have an “I CAN” Attitudes! When You are consistent and committed to my program you will forever break your bad fitness habits. By the end of these 8 weeks everyone will feel like they’ve turned from an ordinary civilian to a real - deal athlete that can handle anything life throws at you, both inside and outside the gym.
1. PERSONAL: Family/Friends – Be good to them this week. Share some love. If you don’t like your family or friends… Well maybe we need to talk about that because that unhappiness is getting in the way of your fitness success. Friends – Do you have friends you love and can trust? Great. If you don’t I think you see the pattern. Who you choose to surround yourself with has a direct affect on your happiness and your success. To be success is about waking up in the morning wanting to take on the day with a smile on your heart.
2. PROFESSIONAL: Job – Give your best. Learn who you can trust and who you can’t trust. If you can’t trust anyone at your job that must stress you out. This is something we need to work on for your fitness routine. Stress = Cortisol = Fat = a road block to consistency.
3. YOU: Physical – Are you working out consistently are you eating right? I’m taking care of this piece of the puzzle for you this camp. HOWEVER, 1 & 2 need to feel good in order for 3 to be lasting.
MENTAL MOTIVATION
If your 1 & 2 are good… Than all you have to do is show up and workout.
I’ve found through working with A LOT of people, results without a happy 1 & 2 are not worth it as having a good body is superficial… It’s like thinking that having a fancy car or a pretty wife/husband is going to fill that void inside your heart. Nothing can fill that void except you. We all have it… It’s those people that recognize it and work on filling it with love every day, those are the people we all respect. Those are the people that are truly fit from the inside out. Lets work on being that kinda fitness for the next two weeks. When you can trust yourself to stay committed to your goals and your happiness, anything is possible.
We are more than our workouts… We’re magic.
RULE 11: GET SOCIAL - I COMMIT / VIDEO DOMINATION
How can we help change others? Blogs, Social Media Check-Ins?
ALSO I believe a big part of committing to healthy living is committing to it
entirely. The biggest part of a lasting life change is having a SOLID community (Team) in your life that supports your change. That's why I recommend that you talk about this experience with friends so you and they are invested in your success. Don’t hide, it’s time to shine! SHARE, SHARE, SHARE.
YOUR ASSIGNMENT: GOAL
Know what you want out of this opportunity and focus on it every day. Do whatever it takes and don’t let anyone get in your way. Write down your goals and have it be in your face every single day. Want to get into an old pair of jeans? Pull those bad boys from the back of the closet and put them out so you see them. Take a picture and put it on your fridge. Have a weight goal? You should, write it down and post it EVERYWHERE!
WHAT DO YOU WANT?!
SCHEDULE
OUR FOCUS FOR THE 8 WEEKS
16 HIIT Bootcamps
12 - 16 Fly Classes
At least 8-16 rest days
Healthy Eating
No Drinking
Plenty of Sleep
Reaching Our Goal
BREAK THE PATTERN
Week 1 & Week 2 & Week 3(maybe) are the absolute hardest. GET THROUGH THEM TO GET TO IT!
Week 4 - BREAK THROUGH WEEK!
Week 5 - PATTERN BROKEN
Week 6 - Feeling like an athlete loving the new pattern
Week 7 - Reached all goals
Week 8 - EXCITED BECAUSE YOU DID IT!!!
Week 9: Forever changed, no looking back.
#ICOMMIT
There is no accident that you saw my posts and are reading my blogs. I’m so excited for you!!! Please reread this and make sure you got it all. Print it out… This is everything you need to know to succeed in all areas of your life, not just your weight-loss goals. If you follow this plan, you will become a happier healthier human being. You will become the hero you were born to be… This is why Lacey does what she does.
Final Question, Do you commit to this camp and it’s rules? That better be a YES!
Lacey Stone really is going to WIN with us! Duck face you're goin down!
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