Welcome to the member blog ladies. This blog will be the central hub for all of our member resources including nutrition plans, workout manuals, tracking and accountability documents,and handouts. To find a document, simply click on the appropriate category link on the right hand side of the screen and scroll through the documents in that category.
I hope you enjoy this new member resource and that you find it helpful. Let me know what you think.
Embrace the Burn!
Concita
Embrace the Burn = Enjoy the journey, respect the process.
Monday, July 9, 2012
Friday, March 23, 2012
The Vegetarian Meal Plan
Follow this meal plan if you eliminate animal flesh in your diet. This plan is not vegan so does include some animal products like eggs and dairy products. Feel free to eliminate any of these foods that you are opposed to consuming.
Following a Vegetarian Meal Plan can create a challenge in the area of consuming adequate protein. Be sure you are eating enough high protein foods like eggs, Greek yogurt, or protein supplement drinks to meet the approximate 1 gram per pound of body weight suggest for optimizing body composition. Aim for at least 20 grams of protein with each meal. Beans, nuts, and and nut butters have some protein but also have an abundance of either carbs or fat so supplement meals with these protein sources with Textured Vegetable Protein (TVP), yogurt, or protein powder to meet each meal's protein requirement without over consuming carbs and fat.
Tuesday, December 13, 2011
Program Adherence Chart
Use this simple, effective tool to track and report your adherence to your nutrition and workout plan.
Here are the guidelines that explain how to use this chart to track your compliance and report weekly compliance percentages.
Thursday, July 21, 2011
The No Cook Meal Plan
This meal plan is for the ladies who want to follow a supportive nutrition plan but do not or prefer not to cook. The meals included use items that are prepped or partially prepped and require only heating up in microwaves or toasters.
The No Cook Meal Plan
The No Cook Meal Plan
Post Workout Shakes
Post Workout nutrition is very important to ensure proper recovery from workouts. Proper recovery will ensure better results and less intense and shortened duration of post workout soreness. Our members are currently using one of the two post workout shake options below:
OPTION #1: Prograde Workout
http://www.greatshapefitclub.getprograde.com/pre-and-post-workout-drink.html
This drink is formulated with the perfect protein to carb ratio for post workout. You can just add water and drink. This drink is good tasting and effective.
OPTION #2: Gatorade Protein Drink
1/2 scoop of Prograde Protein
2T of Gatorade powder (any flavor)
The goal of the post workout shake is to replenish the muscle glycogen lost during hard training. Post workout your body need fast acting carbs...like sugar. The ideal is 30 grams of carbs to 15 grams of protein. The recommended shakes have this ratio and if you get vanilla whey protein and orange Gatorade, it is like drinking a creamsicle.
Gatorade can be bought at any store and I partner wtih Prograde and recommend their products. You would get the plain protein product to make this shake.
http://www.greatshapefitclub.getprograde.com/protein-powder.html
If you prefer to buy something that you can get in a store, I use Jay Robb or Essential Natural for local choices. Both can be purchased at Sprouts.
If you are in a pinch and forget your shake, you can drive into McDonald's and get the fruit and yogurt parfait and skip the granola. The yogurt and fruit in syrup has enough sugar and carbs by themselves.
OPTION #1: Prograde Workout
http://www.greatshapefitclub.getprograde.com/pre-and-post-workout-drink.html
This drink is formulated with the perfect protein to carb ratio for post workout. You can just add water and drink. This drink is good tasting and effective.
OPTION #2: Gatorade Protein Drink
1/2 scoop of Prograde Protein
2T of Gatorade powder (any flavor)
The goal of the post workout shake is to replenish the muscle glycogen lost during hard training. Post workout your body need fast acting carbs...like sugar. The ideal is 30 grams of carbs to 15 grams of protein. The recommended shakes have this ratio and if you get vanilla whey protein and orange Gatorade, it is like drinking a creamsicle.
Gatorade can be bought at any store and I partner wtih Prograde and recommend their products. You would get the plain protein product to make this shake.
http://www.greatshapefitclub.getprograde.com/protein-powder.html
If you prefer to buy something that you can get in a store, I use Jay Robb or Essential Natural for local choices. Both can be purchased at Sprouts.
If you are in a pinch and forget your shake, you can drive into McDonald's and get the fruit and yogurt parfait and skip the granola. The yogurt and fruit in syrup has enough sugar and carbs by themselves.
Friday, July 8, 2011
Menu Chart Meal Planner
Meal planning is made simple with this document. For each meal, pick a food from each group (i.e. protein, produce, etc) to build your balanced meal without any guesswork.
Menu Chart Meal Planner
Menu Chart Meal Planner
Bootcamp Scorecard
Track your success with following the required daily actions to get great results with this document.
Bootcamp Scorecard
Bootcamp Scorecard
Nutrition and Travel
So, you’ve worked hard to eat clean and maintain your workouts and you’ve seen some great results and now it’s time to travel!Use the tips in this handout to master travel nutrition to keep your hard earned results.
Nutrition and Travel Guidelines
Nutrition and Travel Guidelines
Wednesday, July 6, 2011
Personal Measurement Tracking
In order to help you track your progress, here are videos demonstrating how to take your own measurments and a worksheet you can use to track your progress.
Circumference Measurement Video
Body Fat Measurement Video
Personal Measurment Tracking Worksheet
Circumference Measurement Video
Body Fat Measurement Video
Personal Measurment Tracking Worksheet
Daily & Weekly Food Journal
Use this to track your food intake on a daily or weekly basis depending on your needs to ensure your nutrition is in line with your health and body transformation goals.
Daily and Weekly Food Journal
Daily and Weekly Food Journal
Great Shape Fat Smash Cardio Program
This cardio program manual will challenge most everything you've read about losing weight and getting in shape. You will be challenged to work out harder than you ever have for shorter than you ever have to lose weight, feel great, and look better.
In this manual, your off day cardio workouts are spelled out for you. Follow these workouts for as many days per week as agreed upon during your individual coaching call with Concita.
Great Shape Fat Smash Cardio Program
In this manual, your off day cardio workouts are spelled out for you. Follow these workouts for as many days per week as agreed upon during your individual coaching call with Concita.
Great Shape Fat Smash Cardio Program
Fit Club at Home Workout Program
Fit Club at Home – Boot Camp Workout Program
If you are on the road or simply miss class, use this manual to build your own strength training circuits that can be done at home. It is as simple as picking one exercise from each color group to build the perfect boot camp workout.
Fit Club at Home Program
If you are on the road or simply miss class, use this manual to build your own strength training circuits that can be done at home. It is as simple as picking one exercise from each color group to build the perfect boot camp workout.
Fit Club at Home Program
GSFC Recipe Book
A list of healthy recipes published by Concita Thomas designed to taste great and enable healthy eating.
Great Shape Fit Club Recipe Book
Great Shape Fit Club Recipe Book
Rapid Fat Loss Quick Start Program
This quick start program does your planning for you with scheduled meal times and ideas. You can follow this program to jump start your body transformation before you have your personal one on one call with Concita. After the call, she may recommend that you follow one of the other plans posted here based on our individual needs.
RFL Quick Start Program
RFL Quick Start Program
Maintenance Manifesto
Follow the guidelines in this manual to MAINTAIN your health, performance, and body composition when travelling or on boot camp recovery weeks.
Maintenance Manifesto
Maintenance Manifesto
Tuesday, July 5, 2011
Rapid Fat Loss Nutrition Plan - Phase 3B
Phase 3 - Option B is an advanced nutritional approach that uses carbohydrate
cycling to accelerate your results to optimize fat burning and to break plateaus.
This is the most complex nutrition strategy as you will rotate between 3 types of nutrition days with varying levels of carbohydrates. There is a high, low, and no
carbohydrate day in this plan.
RFLN Plan Phase 3B
cycling to accelerate your results to optimize fat burning and to break plateaus.
This is the most complex nutrition strategy as you will rotate between 3 types of nutrition days with varying levels of carbohydrates. There is a high, low, and no
carbohydrate day in this plan.
RFLN Plan Phase 3B
Rapid Fat Loss Nutrition Plan - Phase 3A
Phase 3 is an advanced nutritional approach that combines carbohydrate timing
(starch at certain times), post workout nutrition (pwo shakes), and carbohydrate
cycling to accelerate your results to optimize fat burning and to break plateaus.
RFLN Plan Phase 3A
(starch at certain times), post workout nutrition (pwo shakes), and carbohydrate
cycling to accelerate your results to optimize fat burning and to break plateaus.
RFLN Plan Phase 3A
Rapid Fat Loss Nutrition Plan - Phase 2
During Phase 2, you will continue to build on the good habits that you have
established in Phase 1. After establishing the habits of eating small, frequent meals made of protein and produce, replacing refined starches with unrefined ones, and eliminating sweets and caloric beverages, you are ready to take on nutrient timing for accelerated fat loss. This phase of the nutrition plan addresses the WHEN to eat starchy carbohydrates for optimal fat loss.
RFLN Plan Phase 2
established in Phase 1. After establishing the habits of eating small, frequent meals made of protein and produce, replacing refined starches with unrefined ones, and eliminating sweets and caloric beverages, you are ready to take on nutrient timing for accelerated fat loss. This phase of the nutrition plan addresses the WHEN to eat starchy carbohydrates for optimal fat loss.
RFLN Plan Phase 2
Rapid Fat Loss Nutrition Plan - Phase I
Phase 1 nutrition is designed to help the nutrition novice adapt healthy eating
habits that are optimal for fat loss, improved health and improved performance.
The goal during phase 1 nutrition is to master the basics of eating for great
shape which include eating small, frequent meals, consuming protein at each meal, replacing refined starches, and eliminating sweets and caloric beverages.
RFLN Plan Phase I
habits that are optimal for fat loss, improved health and improved performance.
The goal during phase 1 nutrition is to master the basics of eating for great
shape which include eating small, frequent meals, consuming protein at each meal, replacing refined starches, and eliminating sweets and caloric beverages.
RFLN Plan Phase I
Thursday, June 30, 2011
Scorecard Clarification
Here is an example that should clarify any confusion regarding keeping score (especially on the food part) with your scorecard.
Every time you have a compliant meal, you stand to gain 5 points. If you have 5 compliant meals, that's 25 points. An easy way to keep track throughout the day is to just put a checkmark in the appropriate meal component boxes for each meal that you comply with that component. At the end of the day, count up your checkmarks and multiply that number by the point value.
Here are the point values for each meal component and two examples to help.
Consumed Within 1 Hour of Waking OR 2-4 Hrs from Last Meal :1 point
Consumed Protein & Produce Source: 2 points
Consumed Appropriate Starch Source: 1 point
Ate Appropriate Portion Sizes: 1 point
Consumed Caloric Beverage: -1 point
If I had 5 meals and I ate them all on time, they all had protein and produce, as well as the appropriate starch selection (which could be no starch at all if that was a meal that I didn't have a starch scheduled for), and I ate the correct portions and drank water (or other non-caloric beverage), my score for food would be 25 before adding exercise, water, or vitamin points.
If I had 4 compliant meals and 1 meal where I ate too much and drank a coke, my food score would be 23- 20 for the 4 compliant meals and 3 for the non-compliant meal because I gained 1 point for it being on time, 2 points for protein and produce, 1 point for the approriate starch, 0 points for portion size (since I ate too much), and lost 1 point for consuming a caloric beverage.
Hope that clears things up!
Every time you have a compliant meal, you stand to gain 5 points. If you have 5 compliant meals, that's 25 points. An easy way to keep track throughout the day is to just put a checkmark in the appropriate meal component boxes for each meal that you comply with that component. At the end of the day, count up your checkmarks and multiply that number by the point value.
Here are the point values for each meal component and two examples to help.
Consumed Within 1 Hour of Waking OR 2-4 Hrs from Last Meal :1 point
Consumed Protein & Produce Source: 2 points
Consumed Appropriate Starch Source: 1 point
Ate Appropriate Portion Sizes: 1 point
Consumed Caloric Beverage: -1 point
If I had 5 meals and I ate them all on time, they all had protein and produce, as well as the appropriate starch selection (which could be no starch at all if that was a meal that I didn't have a starch scheduled for), and I ate the correct portions and drank water (or other non-caloric beverage), my score for food would be 25 before adding exercise, water, or vitamin points.
If I had 4 compliant meals and 1 meal where I ate too much and drank a coke, my food score would be 23- 20 for the 4 compliant meals and 3 for the non-compliant meal because I gained 1 point for it being on time, 2 points for protein and produce, 1 point for the approriate starch, 0 points for portion size (since I ate too much), and lost 1 point for consuming a caloric beverage.
Hope that clears things up!
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