Commit and Conquer

Small Group STRENGTH Personal Training Sessions!! Why this is an amazing addition to your workout!! My Personal Passion as well :)

lori — Mon, 14 May 2012 18:33:46 +0000

Commit and Conquer Small group Personal training STRENGTH sessions!!

I wanted to chat a little bit about why I love these Small group personal training sessions that Commit and Conquer is offering. I could just give you all the science behind it, but I also want to talk to you personally about this, and why it is becoming my new passion and the next level for me as well.I have not only seen people progress physically, but the emotional progress is even more amazing. Here are a few reasons why trainers at CAC love this training. So, here comes the science, very important stuff here, let me know if you have any questions on this:

Here is a quote from our very own Joe Leal the owner of Commit and Conquer:

“How do we maximize calorie burn and fat burn?

Answer: Cardio burns calories when you are actually doing it. Muscle burns calories while the body is at rest. Build more muscle and your body will burn more calories. Regular muscle utilization teaches the body to protect muscle for future use thus promoting utilization of fat for energy, as long as one is practicing proper nutrition.” He also goes on to give away the Big Secret ”(Big Secret Tip)- How do you burn more calories? This is a very important question. Think about it!

To lose body fat two things need to happen. We need to burn more calories than we consume and the difference between what we consume and what our bodies require must come from fat stores. ”

Other reasons weight training is so important is injury prevention ( if you strengthen your body in the right way, falls can be prevented, your everyday tasks throughout the day will be easier). Strong Bones, it is incredible to strengthen your bones and help to prevent osteoporosis. Over all aweseome looking body! (one of my favorites)

This information that Joe shared with me, changed my whole way of thinking about strength training. I used to think that strength training was to tone and cardio was to lose weight. It is amazing how both done at the proper intensity and for the proper time and proper amount are an amazing combination that will transform your body!

The past few months, I have been adding two days of high intensity strength training to my workout routine and the changes are amazing! I have gotten compliments from random strangers and the other day Joe himself told me he is seeing a difference. I got so excited with my changes that I have realized that I want everyone to be able to reap the benefits and rewards of strength training that I am.

That is why CAC created the small group STRENGTH personal training sessions. Our goals in these sessions are to help you learn about strength training and also to make sure that you are doing it at the right intensity. Weight training can be intimidating for everyone. Trust me, I was there not that long ago. You walk into a weight room and see all these people lifting and not knowing what to do. Well, these sessions will take all of the fear away. The trainers at CAC have tons of experience and their goal is to help you learn what to do and to motivate and support you. We also wanted to make it affordable to everyone. So, we took the cost of one training session and put four people in the group to split the cost. So you get the benefit of a personal training session 1/4 of the cost. That is amazing!!!! These sessions are an 8 week commitment and two to three days a week are the best option, but we do offer once a week as well!! You can also get a nutrition program that the gym absolutely loves! It is a step by step nutrition plan that will help you every step of the way! With these two powerfull combinations the sky is the limit! Then, on your off days you jump into the awesome group sessions we have and wow, you won’t believe the changes!!!!! Trust me, I have seen it first hand in me and others that I am training!!

So, if you are interested in learning more about these Training sessions let me know ASAP. They are filling up so quick, so let me know soon. We will have opened up more sessions due to demand so we have :morning, afternoon, and evening sessions available so let me know what times work for you! Reply to this post or send me a message thru facebook, or my email at lorimc77@hotmail.com

I can’t wait for you to start this new journey with CAC!!! I know I am so glad I did!!!

This is my before pic, can’t wait for you to see my progress

Lori Castellini

Certified Personal Trainer

Fitness Director

Commit and Conquer Fitness Facility

Marcie’s Weight Loss Challenge Week 3!! She is a Spartan :)

lori — Mon, 14 May 2012 15:05:00 +0000

Here is Marcie’s Week three Blog! She Accomplished so much this last week and should be so proud!! 10lbs is a huge amount of weight to lose. You are doing great Marcie and should feel great about being a Spartan!!! Here is her story for this week:

Picture yourself on a unicorn galloping on top of marshmallow clouds, through rivers of velvety chocolate, over mountains of fluffy golden pancakes. This is a small glimpse of what my guilt free days feel like. Painfully, it is only one day I can escape to this magical world full of delightful carbs! Saturday mornings I snap back to reality and try to set focus on the new week. Last Saturday was a tad different. I woke with a sudden urge to power kick someone into a endless pit, the inner Spartan was rising. The drive to Ft. Carson was nerve wracking. Without experience from even a mere 3 miles, I forced myself into a dense obstacle race over a 5 mile span. I plunged into the first pool of frigid muddy water as if it were part of my daily routine. One down, only 20 to go. Not exactly sure if it was 20, that very well could be a low estimate. I actually had fun pushing myself through each obstacle. At any point I could have given up, but how many can say they finished a Spartan race? People have asked me what my favorite part of the race was, and after a weeks worth of time to regain my sanity I have to say it was the Army crawl through the mud. As a little girl, my mom did everything in her power to make sure I didn’t get dirty. I felt like a rebellious 5 year old rolling in the mud. The length of which we had to crawl was obscene. If it hadn’t been for Charity telling me to hug my rifle and roll, I might of had to finish the race without pants. I must send a thank you to the stranger that took time to free my tangled ponytail from the barbed wire. Although there were some obstacles far beyond my strength,and I am still digging mud from my ears, I feel accomplished.

Sunday was absolute hell for my back. My wonderful husband allowed me to stay in bed most of the day to re cooperate. By the end of the day, I had regained some mobility in my lower back. Thank goodness for pain killers and muscle relaxers!

I would have bet money that I had lost 5 pounds over the weekend and was bummed to see that wasn’t the case. I actually had very little progress during the week. The saying goes, “you are your worst critic” I started to beat myself up, completely ignoring that fact that I’ve lost 10 pounds in 3 weeks. Given my history of trying every diet known to man, I have little if any patients when it comes to results. Although unrealistic, I want to wake up the following day looking like the fitness model on the cover of the latest issue of Oxygen. In the past three weeks there have been some days where I wake up and feel like I look the way I feel on the inside, other days I look in the mirror and still feel fat and disgusting. I realize I won’t be able to see the subtle changes and for this I truly appreciate all the kind and motivating remarks from everyone at the gym.

I don’t think there’s been a time in my life where I have become angry because I had to miss a day at the gym. I have been active in sports most of my life, but feel that at this point in my life I am stronger than I have ever been. I love the challenges placed in front of me in the classes offered at CAC. The past few weeks I have been weight training with Lori reminding me I do posses the ability to be where I want to be. Even though the number on the scale or on the inside of my pants will never resemble who I am as a person, I have to constantly battle this thought. With the days I was unable to get to the gym this week, I feel I lost some of my focus. As I sit and write this, I know my weight is always going to be a challenge. For the next week I must reach down deeper and give this challenge a run for it’s money.

Weekly Workout Schedule and Why I do them this Way.

lori — Wed, 09 May 2012 02:54:02 +0000

I was reminded today that I haven’t really been able to explain why my workouts at CAC are designed the way they are. We do a full body workout on Monday, either Tabata, Accumulator, or full body strength. Tuesday we do upper body PUSH, Wednesday is Leg day, Thursday is PULL and Friday is Kickboxing or Tabata kick.

I figured out very quickly when I started at CAC that the people that come to my class are very dedicated and usually come to most if not all sessions of the week. I needed to make sure and design the class so that if people could come every day and not worry about working the same muscle group too much or getting worn out! So, I talked with my awesome boss Joe Leal and he gave me some ideas of the best way for the members to see results if they are coming everyday. We came up with the schedule that I have now.

Here is why it is so effective and people are seeing changes in their bodies! Monday is intense cardio based and we need to have cardio and one of the best types of cardio is high intensity short bursts, if you are looking to help with building muscle and overall health and fitness. It is fast effecient and you feel great after! Tuesday we do upper body push, which means we are working the muscles that you use to push with. When you are only working a few major muscle groups for 45 min, you feel it and exhaust those muscles!! So then Wednesday is lower body and Thursday is the same with PULL. Then Friday we do the high intensity cardio again!!

This program is a great way to get in great shape and build strength and see some nice muscles. I am have learned first hand the benefits of PUSH/PULL and am so excited that I get to share that with my classes.

I hope that helps to answer some of your questions!!

Spartan Race!!! So much more than a race to me!!! Commit and Conquer!!

lori — Sun, 06 May 2012 19:35:02 +0000

So, today is Sunday May 6th the day after the Spartan Race. I remember the first post that I made to talk about the Spartan and who wanted to do it!! The response was very low to say the least!! I think I got quite a lot of “you are crazy”, “why would I do that” and so on. Then, I decided that I was going to do it! I signed up, which was a little harder than I had thought, it took a lot to push the register button. Why did I push that button?? Did I push it because I thought running through the mud would be fun?? Did I push it because I like scrapes and bruises?? Did I push it to challenge myself?? Honestly, I did it for none of those reasons!! I did it so a group of people could work together to reach a common goal, build relationships, and depend on eachother!! Soon, others started signing up, each for there own reasons, some wanted a goal to shoot for, some wanted a challenge, and others signed up to be a part of a team! No matter what the reason, 34 members of Commit and Conquer and friends, signed up for the Commit and Conquer Spartan team. We were well on the way to an awesome journey!

Throughout the months leading up to the race, we had team workouts where we would run, sometimes do obstacles, and we also took on the Incline in Manitou Springs! Life would get in the way at times and we didn’t get together every week, but we got together when we could and had a great time together. We would push eachother, support eachother, and just get to know eachother better!! The more you sweat with someone, the deeper your relationship can come . Our group bonded instantly and always welcomed new members, even members that weren’t on the Commit and Conquer team but still wanted to work out with us. Pretty Cool!!!

One month before the race, my SI joint came out of alignment and I had some disc issues in my back. I took a two week break to get better, but it seemed like it was just going to not get better. A few days before the race my chiropractor and numerous other people told me that I shouldn’t run the race!! This is when I knew how much this race meant to me and why!! I thought to myself, after all of these months of preparing and getting to know these people, I can’t even join them for the goal we were working to achieve!! I was very sad, mad, and any other not good feeling you can think of. I decided to be proative and find a way to do the race and not hurt myself. So, I talked with my sister who is a physical therapist and we figured out a way to make it happen! I was so happy, that I didn’t have to let the team down, just knew that I needed to be careful and they would support me no matter what!

I had no nerves about this race until the day before the race, when I got my packet and it said “Warning, you may die or have catastophical injuries from this race”. At that moment I freaked out and thought I am not doing this, but I knew my team was going and was counting on me to be there, just like I was counting on them, so I sucked it up and went to bed knowing that quitting is not an option. I will do the race!!

May 5th, 2012 we all met eachother at Fort Carson in Colorado Springs. We got our bibs on, our numbers written on our face and bodies, and we were ready to go. The nerves were everywhere! It was the unknown. We really didn’t know what to expect and that made it even more nerve racking. But, we were all there together and somehow that made it much easier to start that race when the gun shots went off!!

We started off one big team and then kind of fell into smaller groups. Every group has their story of how they got closer in this race and worked together to reach their goal. We had some that took off and didn’t look back, they were there to win. We had other groups that were there just to try and finish, but with friends, and we had some that went it alone for their own goals. Our group had great time and were so happy when we saw the finish line!. We accomplished the Spartan!! Nice work!!!

We all jumped over the fire at the end and pushed thru the Spartans trying to take us down at the end! We finished the race, we looked terrible, were hungry and thirsty, but high fives were given all over and yells of “heck yeah, we did it”.

Some of the Spartans and Spartan supporters decided to meet after the race for dinner and to tell the stories that we had!. We were the loudest group in the restaurant as we all shared our stories of how we felt during the race, what challenged us and most importantly how fun it was to do together.

Well I ever do a Spartan race again?? I don’t know, but I am sure glad that I did this one!! Thank you to everyone who made May 5, 2012 a day to remember and I am so excited for the next challenge we take on, and the relationships become even deeper!! Commit and Conqer!!! We know no other way to do it!!!

Marcie’s Weight Loss Challenge Week One Results and Journey!! Yeah Baby!!!!!!

lori — Wed, 02 May 2012 20:57:46 +0000

I am so excited to tell you about Marcie’s results, but first I want to let those of you that don’t know what this challenge is to read this: http://commitandconquer.com/wellness/marcies-weight-loss-challenge-get-to-know-marcie-and-find-out-what-the-challenge-is/ .

I also just want to say how proud I am of Marcie this week!! She has overcome a lot of obstacles this week and she still stuck to the meal plan and worked out like a champ! Yesterday was what I like to call a “Trainers Dream” (ok I have lots of dreams but this is way up there on the scale). Marcie has been personal training with me as well as taking my classes on the off days. We are four weeks into her personal training and she is knocking it out of the park!! We are doing strength training and in four weeks she has increased her weight that she can lift by huge amounts! I was so happy to see her pushing herself so hard yesterday and taking her workout to the next level! Marcie is giving this her all and I couln’t be more proud!! So, she has got the working out part down, and now the meal plan and Vemma is taking her to the next level in the most important aspect of weight loss or management. It is a dangerous combination, the fat never had a chance . Here is Marcie’s journey this week:

“Week one, check.

Even with a strong aversion to diets, I managed to put up a good fight and am thrilled to say that those 7 pounds didn’t have a chance.

With my grocery list in hand, I happily went to the store to gather my weeks worth of meals. I came home I expected the maid to bring everything in from the car and begin preparing my meals for the week, then reality slapped my in the face and I brought my own groceries in. I didn’t want to allow any defeat, so I planned to follow the meal plan to a tee. I chose to not include red meat, but if red meat is what you want, by all means. I personally have nothing against red meat, but wanted that extra edge to get the lbs off. Day one wasn’t bad, I felt satisfied with the meals that were suggested. By the end of the day I was drained. It wasn’t until the next day that I realized why I lacked the energy to carry myself to bathroom for the 4000 time, was from the lack of bread and cereal I normally cram in my mouth. The low carb meals were forcing my body to change gears and I could feel it clicking. I climbed onto the scale with no expectations and about fell off when I noticed I had lost 3 pounds in 1 day. Everybody always says, “It’s just water weight.” but hey, it’s still weight coming off right?

The second day of low carb was a little rough. More so it was adjusting my body to the portions and learning that I’m not actually hungry when I feel that pang in my stomach. I should have started by saying that I don’t deal well when someone tells me I can’t have and or do something. My instant reaction is to rebel and do the opposite, well look where that got me, overweight and unhappy with my appearance. Back to day 2, I felt hungry most of the day and did my best to distract myself from food. This is probably a good time to mention that my children are out to get me and think it’s hilarious that they can eat whatever they want and leave the wrappers, crumbs and half eaten goodness out in the open to taunt me. Ok, so they’re only 2 and 4 and it’s just my imagination. Just another speed bump on this journey. I’m pretty sure I drooled on the bag of oats I sat out for day 3, longing for carbohydrates. I felt stuck with the generated meal plan until I sent an email to one of the trainers at Vemma. She informed me all I have to is hit skip under the meal suggested and it will give the spice of variety I crave when it comes to food.

Lori was convinced that if I had lost 7 pounds, that my measurements surely followed suit. And surely enough, they did! I am smashing through week two with slower, but more reasonable results.”

Current measurements: Day one measurements:

waist 36 1/4 Waist= 37 3/4

arm 15 1/2 Biceps/arm= 14 3/4

hips 47 3/4 Hips= 49 1/2

Weight= 198 Weight= 205

This shows what hard work and determination will get you! I am so proud of you Marcie and all you have been through this week and all that you have conquered!! I can’t wait for your next blog entry! You are real and that is what everyone loves about you!! Let’s continue to tear this up girl!!! WOOHOOO!!!

Accumulator (The last two are killer!!)

lori — Mon, 23 Apr 2012 18:23:47 +0000

Here is today’s Accumulator Workout. Do 10 of everything each side, start at one then go to two, then go back to one, two and then 3 etc. Here it is, enjoy!!!

1) Squat Kickovers

2) Crab Walks

3) Reverse Lunge Jumps

4) Wall sits leg lifts

5) Calf Raises

6) Crossover Mountain Climbers

7) Walking pushups

Tricep Pushups

9) V-ups

10) Competition Burpees with star jump

11) Prisoner Get ups (love this as a finale

Let me know how you did!!!

Day One of Marcie’s Weight Loss Challenge!! She is ready to rock this challenge!!

lori — Fri, 20 Apr 2012 22:21:36 +0000

This week I thought my journey would already be under way, unfortunately I didn’t receive my orange box until today, Friday April 20th. This week also brought another challenge, my back seized up on me. I have had issues with my back since I had my 2 boys. I tried very hard to stay true to the normalcy of birthing children, but my son Jackson had other plans. I ended up having him via c-section, and as procedure follows our second son was born the same way. Why do I share this information you ask? Sorry fellas! During the process of the surgery the doctor makes the incision right through the lower abdominal muscle. This caused me to lose all core control which in turn weakened my back. Only after my son Tyler was born did I decide to start focusing on my health and fitness. It’s been a long two years to regain the strength. Every once in a while I do something to tweak it. It may or may not have anything to do with Lori’s 9:15 circuit boot camp class. Long story short I am going to the Chiropractor.

Back to my orange box, it’s sitting on my counter smiling at me. Normally I would make an excuse to wait until Monday to start a diet, because who really wants to diet on the weekends, well this chick is gonna do it. I have a friend back in my home town of Kansas City, MO that is a partner with Vemma and recently finished the 12 week challenge. She is a finalist to win the trip. I was online voting for her and couldn’t help but check out the rest of the finalist. Some had minimal results while others were mind blowing. I can tell you right now, I want the mind blowing results, and with all this support I’m going to do everything in my power to make sure that happens! So here it goes, my transformation begins tomorrow!

Here are her day one measurements!

Bicep 14 3/4

Chest 41 1/2

Waist 37 3/4

Hips 49 1/2

Thigh 26 3/4

Calves 18 1/2

Body Fat % 47.32

Weight 205

Outdoor Bootcamp, Free to everyone in May and June!! Commit and Conquer Gives back to the Community Through Health and Fitness

lori — Thu, 19 Apr 2012 19:42:37 +0000

Commit and Conquer wants everyone to enjoy the benefits of health and fitness, that is why we are offering this awesome chance to give back the Pueblo and Pueblo West Community!! Do not miss this!!!

We are offering an Outdoor Bootcamp, FREE to anyone and everyone that would like to come. So, bring all of your friends and family, heck bring your enemies and laugh at them. Just do what you gotta do to get a ton of people to come join us at the park!! This will be a workout that the very beginner through the very advanced will enjoy!! I mean it, our job as your trainers is to make sure that whatever level you are at, you get a great workout and want to come back for more!! Cory Sullivan (awesome trainer at CAC and all around good guy) and I will be your drill sargents!!! Here are the details:

This is where we will be!!! Lovell Park right by Hahns Peak Rd!

This is going to start Tuesday May 1st, and be every Tuesday and Thursday through May and June!! Our 5:30 session will now be held there as well so we will have a great crew there! It will be from 5:30pm to 6:15pm at Lovell Park in Pueblo West! We will be in the grassy area by Hahns Peak Road. Just look for all the people that look like they are ready to tear it up . Cory Sullivan will be rockin the Tuesday session and I will be doing the Thursday session!! We will have awesome music and a cooler full of Vemma either for a preworkout or post workout pick me up!! The minimum age to participate in the bootcamp is 13.

Whoever heard of free Bootcamp!!!! You better grab this chance while you can!! I can’t wait to see you there!!!! Let’s do this!!!!

What if it rains??? We workout in the rain, what is cooler than army crawls in the rain, go GI Jane!! What if there is a blizzard? We workout!! What if there is Tsunami? You get the picture!! Rain or shine we will be there!!

P.S. There may be a few bear crawls, one or two

ACCUMULATOR (Poor Abs, didn’t see it coming)

lori — Mon, 16 Apr 2012 19:47:13 +0000

Here is the workout that I set up for today. It is the Accumulator! It is all body weight exercises, where you start with the first exercise and then go to the second, then you do 1,2 and 3, then 1,2,3,and for etc. Take breaks when you need to, but I try to get all the way thru each add on and then break. So, here it is, feel free to ask any questions about the exercises:

1) Planks (10 seconds)

2) Plank bring knees to elbow (5 each side)

3) Pushup into side plank (5)

4) Tricep dips on the floor (10)

5) Crab toe touches (5 each side)

6) Squats (center side center, 10 total)

7) Reverse Lunge (10 each side)

Front Lunge (10 each side)

9) Crab Walk (side to side, 10 each side)

10) Runners Lunge

11) Competition Burpees

12) Prisoner Get ups

All I can say is I was exhausted by the end!! WOOHOOOO! Hope you enjoy!!!

Marcie’s Weight Loss Challenge, Get to know Marcie and Find out What the Challenge is!!

lori — Mon, 16 Apr 2012 02:04:54 +0000

Hi everyone, I am sooooooo excited for Marcie and the journey she is about to take!! I remember the day that Marcie and her hubby walked in to Commit and Conquer and to one of my sessions. They looked a little leary of this crazy trainer that yells a lot but, they gave it a shot! She was hooked the first day and said that this is what she needed to get her motivation back. Ever since that day Marcie has been coming to almost all of the sessions and has been an awesome addition to our CAC team. I can’t wait for her to start this challenge and walk this journey with her every step of the way! This is a trainers dream (my dream), to be able to help someone in the gym and then give them a step by step guide outside the gym. We all know that eating habits contribute 80% to the success or lack of success of weightloss! Now, Marcie is getting the workouts and plan!! She will be doing the VEMMA Bod-e challenge along with Personal training sessions with me and doing the class sessions offered at CAC. Here is a little history about Marcie and why she wants to do the challenge (and her beautiful picture):

Hi, I’m Marcie, recently Lori offered to hold my hand if I agreed to take the Vemma 12 week challenge. So, With Lori’s hand in mine I am going to share my experience with you through each step of my transformation. With that said I’ll tell you a little about myself. In February I had THAT birthday that a young woman doesn’t want to embrace, you know the big 3-0? In the past five years I have grown physically, mentally, and emotionally. I am a military spouse, my husband is a soldier in the United States Army. That alone is a tough journey. In the beginning I was very resistant against the constant changes and the unknown. We had 2 weeks to be newlyweds then I had to kiss him goodbye for a year due to the war in Iraq. After his return we settled into a routine and yes, the weight started packing itself on. I’ve never been the skinny girl, but never thought of myself as fat either, that was until I had to start buying bigger sizes of pants then shirts. I was far away from my family and friends and became emotionally distant, that’s when the self sabotage began. I went from a comfortable size 10 all the way to a size 20. It wasn’t overnight, but within a few short years. I battled with my husband’s multiple deployments to Iraq with food. Instead of doing the right thing I would plant with self in front of the TV, coke in hand and watch Food Network looking for the most indulgent recipes to add to my grocery list.

Although my weight was like the elephant in the room, my husband never said anything bad about it. Just as I was accepting North Carolina to be my home, my husband came home one day to inform me we were moving to Colorado. That’s when my life changed for the good. Again, not overnight things began to get better. My husband and I were happier than we had been since being newlyweds. We decided to build a house in Pueblo and start a family. At a weight not normally recommended, the two pink lines appeared! We were so excited to be new parents. Our son Jackson was born on November 3, 2007. The baby weight kinda went away, but only because I was so sick during the pregnancy I really didn’t gain that much. Soon after Jackson turned 1, we decided baby number 2 would be a good idea. On October 19, 2009 our family grew and we welcomed a second son Tyler. During my pregnancy with Tyler, my husband was in Iraq for the fourth time. I was most happy with a spicy chicken sandwich in one hand while the other was reaching for the french fries. Let’s just say the devil on my shoulder was winning at the time. To be honest I don’t know how much I gained during that pregnancy, but enough to be ashamed about.One day while getting out of the shower I saw a stranger in the mirror. I stepped closer trying to recognize my reflection. That’s when I looked straight at myself ans said, “Hey Marcie things are out of control, put the spicy chicken sandwich down, enough is enough.” That’s when I took a stand for myself to be a better person not just for me, but to be a better mom and a better role model.

The very next day I joined weight watchers. I was successful with losing 40 pounds, but came to a stand still. I quickly lost motivation and became the yo – yo dieter. Usually that meant when it was convenient I would make the right decisions. It wasn’t until just a few months ago a friend of mine invited me to go to the gym with her. She lead me to a world of inspiration I never knew existed, she lead me to Commit and Conquer. I have never been part of a group of people that care so deeply about each member. I’m not a number, I’m a person to them and they want to make sure I get the fullest of what they have to offer. I am psyched about the next 12 weeks of my life. I hope that through this I can finally be comfortable in my skin. I’m not expecting unreasonable results, but I know along with Lori and the rest of the CAC staff I will get further and stronger than I have ever been.

Here is the information on the challenge:

The Vemma Bod•ē 12-Week Transformation Plan is an innovative eating plan that, when used in conjunction with the Vemma Bod•ē products, is designed to create contrast in the body. The plan instills the habit of eating smaller meals more often to support results, thus giving you a satisfied feeling, instead of hunger or deprivation.*

Each food cycle is seven days, which serves as a milestone that you can commit to and achieve, while offering flexibility to eat an array of foods you enjoy eating. Variety makes all the difference for your body transformation, because you begin to focus on eating smart proteins with smart carbohydrates to boost muscle and keep your metabolism in high gear.* You even get to indulge once in a while!

I absolutely can’t wait to take this journey with Marcie!! You should be excited too, because we are all going to follow her and support her every step of the way. We are going to do weekly videos and pictures showing Marcie’s progress and anything else you want to know. It is great to know someone personally who is taking the challenge and to see that the results are real and they happen to real people!! Marcie and I are so excited to show this to you and hope that it will help others realize that they can do it too.

I would like this to be a place where you can come once a week and be inspired and excited. But, I also would like this to be a place where we support Marcie in this challenge. It is not going to be a cake walk, Marcie has work ahead of her (and is commited fully to do what it takes) and we need to be here to encourage her and let her know that she has a team rooting for her. So, get ready, this is gonna be a great ride!!!