22 minute Hard Corps Free Download Nutrition Chart

I am one of the coaches in an 8-week bootcamp. We are all doing the newest Beachbody program from Tony Horton, 22 minute Hard Corps. I absolutely love it so far! The workouts are super quick and effective. It is challenging enough for someone who is already well conditioned, but can be done by a beginner as well with lots of options to modify. The workouts are 22 minutes. Hello? Who DOESN'T have 22 minutes??

Recently I took a class at Orange Theory Fitness. They use your heart rate to maximize calorie burn. One of the takeaways from the class is that you want to reach 12-20 minutes when your heart rate is in the "orange zone" or anaerobic basically. If you do, then you will have "afterburn effect" where you burn calories even after the class is over. These 22 minute workouts will give you exactly that. 12-20 minutes of heart-pumping work! Awesome!

The nutrition is almost identical to 21-day fix. I made a handy-dandy chart that is a 4x6 printable. If you are doing this program here is what you need to do.

1. Download my super awesome chart.

2. Have it printed at your local photo center.

3. Laminate it.

4. Glue a magnet on the back. I like the flat kind that come on phone books.

5. Stick it on your fridge. Using a dry erase marker fill in the boxes. Use hash marks to record your rations. Lasts a whole week. Erase and start over next week.

You can thank me in the comments below and sharing with your friends. It took me a couple hours to make this chart, but it will be super helpful and I am giving it to you FULL-RESOLUTION for FREE!! Cause I'm awesome like that.

Click Here to Download

Healthy is a Journey

I think I heard this little pearl of wisdom in the book, Foodist. Whenever I hear something insightful, I jot it down in my colornote app on my phone. So, the wording might not be exact, but it had meaning for me.

I think a lot of people are sucked in by claims to lose weight fast as a quick fix. Or participate in a 30 day challenge, but what happens on day 31?? It's important to make changes that can last for the long haul. I whole-heartedly believe this. 

You can download this for FREE! and print it out to keep as a reminder.

Click to download

Routine of Good Habits

Here is another inspirational quote you can download and print.

Daily Routine 4x6 printable

Here is a tutorial on how to change the color of the printable using photoshop.

After you download the quote, you need to open it in photoshop.
Select the magic wand tool. I drew a red circle around it.

Make sure the box labeled contiguous is unchecked (I circled this too).
Then using the magic wand tool click on the color part of the design.

With the color selected, you will need to create a new layer. Go to LAYER > NEW > LAYER
or you can type shift + ctrl + N

On your tool pallet, click on the top color and it will open a color picker window. Use the tools to select whatever color you like, then click OK.

Choose the paint bucket tool (circled in red). Click on the color that you want to change and it will make a new layer with the new color.

Finally, go to FILE > SAVE AS
Save the file as a JPEG and choose a place to save it. And you are done!

I am completely self taught in photoshop. I have just tinkered around with it and figured out more and more tricks over the years. I have been using it for almost 10 years now and have gotten quite proficient. If my tutorials aren't the "official" way of doing things, it's because it's just the way that I figured out. You can use this trick on most printables. Good luck!

Success = WORK, and lots of it.

Here is another fun printable you can download. I really do hope that you take the time to print these as a hard copy and put them somewhere that will inspire you daily.

click here 4x6 free printable download

The Only Path to Success

Do you wish there were a quick fix? We seem to have a "microwave mentality" and want instant results. Results, or success, takes daily tedious sacrifice. Here is another quote based on the book, The Compound Effect. Enjoy this free printable!

Free printable download Click here!

I also made a 4x6 version (they are cheaper to print)

Free printable download 4x6

Knowledge Without Action is Wasted

Here is another gem of inspiration from the book, The Compound Effect.

This quote is similar to another, "if you know better, do better." This is a printable download. Enjoy!

4x6 Free download

8x8 or 12x12 free download

The Formula for Success

Recently I listened to the book, The Compound Effect. Near the beginning of the book, the author shares a formula for success. It is this.

small smart choices + consistency + time = success

I have found this to be true. I remember on my graduation day from college thinking that it was this grand event, yet the there wasn't one big thing that I did to earn my bachelor's degree, but rather a lot of small decisions. Like waking up to go to class, taking notes, studying for a test, writing a paper, and so on. I acheived my degree by completing one assignment, one project, one paper, and one test at a time.

Another example. I went to a fitness class last summer. At the end of the class, the teacher had us do a 4-minute tabata ab routine. In tabata, you work for 20 seconds and rest for 10 for 8 rounds. You can find some tabata songs and timers on you tube. Anyway, we completed the ab routine which had all of our abs burning like crazy. One of the class members stood up and asked, "do I have a six pack now?" Everyone laughed, of course, because wouldn't it be nice if you had a six pack after one 4 minute routine?

What does it really take to acheive success? Whether it's a college degree or six pack abs it takes small smart choices, plus consistency, plus time. Don't give up if you don't get results fast enough. Keep plugging along. From last June until November I lost weight at about the rate of 1 {ONE} pound per month. That's slow. It's frustrating. So tempting to give up. But, here I am still keeping at it.

As you plan out your New Year's Resolutions, consider this formula. This means you will need to add in things to your daily routine that will have a compounding effect to achieve your goals.

I have created a free 4x6 printable for you to print and stick on the wall. I have an attractive magnet style bulletin board in my kids' bathroom on the opposite wall from the toilet. The board contains pearls of wisdom for my kids to contemplate as they are sitting there captive. Ha! I am adding this formula/quote to that board.

Click for free download