28 Day Kickstart
Actualize Fitness University:
28-Day Kickstart Timeline, Tasks & Nutrition
The Actualize 3 Pillars of Success (1. Fitness 2. Nutrition 3. Accountability) provide a proven system to achieve sustainable body transformation while empowering, educating and equipping you to actualize your purposes and potential in health, fitness and life.
Follow the timeline, tasks and nutrition program below and success will follow!
IMPORTANT: It is essential you click on the link below and watch the videos before attending our Foundations class. This is a requirement to ensure your orientation and onboarding is complete and puts you in the best position to start off on the right foot!
Link 1:Foundation 2023
Link 2:May 2024 Foundations Video
Preparation for Orientation & Foundation
Wear activewear & shoes
Bring water if desired; filtered water available
28-Day Timeline & Tasks
Everyday:
Login to the MyAccountability app: This is where you will check off your daily tasks. Respond to messages from your assigned coach – the MyAccountability app is also the primary communication method with your assigned coach. Reach out any time!
Follow the Actualize Principles: Actualize Principles
Nutrition Plans:
Follow the nutrition plan based on your body weight
Standard Meal Plans
Level One: 100-150lbs
Vegetarian Meal Plans
Vegan Meal Plans
Once Per Week:
Take one InBody composition scan each week. Remember to be fasted (no food or drink beforehand), don’t consume any alcohol the evening before, and don’t workout beforehand. Bring a snack to eat after the scan if you will be working out right after.
Record the results in the MyAccountability app, send a screenshot of the scan to your assigned coach from the InBody app, and then your coach will discuss the scans with you in your 1-on-1 meeting.
Twice Per Week:
Conduct (2) 30-minute Metabolic Classes or cardio sessions on own!
Three Times Per Week:
Attend (3) 1-hr Transformation classes. (1) A, (1) B & (1) C. Do not double up on classes.
Throughout the Kickstart:
Track Body Stats – you and your coach will decide how often you will track your body weight.
Take Progress Photos – we suggest taking a set of photos at the beginning and end of the challenge as another way to measure progress other than the scale.
Take Body Measurements – we suggest at the beginning and end of the challenge as another way to measure progress other than the scale.
On Week 2:
Attend an accountability check in with Coach Jenny Smith. The meetings are about 20 minutes long and will be at Actualize OR over the phone if that’s more convenient for you.
Last Day of your Kickstart:
Conduct final Inbody body composition test and report to assigned coach.
Join the Actualize family and commit to a lifestyle of actualizing your purposes and potential in health, fitness and life!
Join Actualize social media
Facebook:
https://www.facebook.com/actualizesportsfitness
Members Only Group: https://www.facebook.com/groups/2499464400277384
Instagram:
https://www.instagram.com/actualizesportsandfitness
28-Day Kickstart Resources:
Actualize Sports & Fitness Youtube Video Playlists.
Click on the most recent Playlist to watch all the exercise videos and learn the technique of each movement in Transformation group training classes.
Additional Resources:
Forget Calorie Counting: try this calorie control guide for men and women
Body Type Eating: Find out how to eat for your body type
Exercise and Workout Nutrition Explained: What to eat before, during and after
Here’s the cost of getting lean. Is it really worth the trade-off?
Meal Prep 101