Get Kristen Fit in 2015! Diet/Fitness Bet is Here!

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Get into the best shape of your life with Coach K’s weight loss and fitness challenge!

 

What is fitness/diet bet?

Fitness/diet bet is a 12 week program where participants make a weight loss or fitness goal and make a monatary bet against themselves.  If you achieve your goal by the end of the program you win your money back, but if you don’t meet your goal  your money  goes into the pot which is spilt among all the people who did meet their goal. The bet is meant to provide extra incentive for participants to meet their goal and to not quit on themselves.  For people that don’t want to bet, you can also join in on the fun just for the extra motivation.

The program will include motivational e-mails, team workouts, daily and weekly fitness/diet/lifestyle challenges, nutritional guidelines and weekly weigh-ins for those that want to weigh in.

Start date: program starts Monday 1/5/2015, participants can join in at any time during the next 2 weeks simply by emailing kristen@getkristenfit.com and scheduling a time to establish a goal and weigh in if needed.

End date: program ends Monday 3/30/2015. This is the final date.  All betters have to achieve their goal by this date in order to win their money back.

Buy in’s: In addition to the bet, pricing is as follows…

$25 to participate if you make a bet.

$50 to participate if you are just in for fun without establishing a goal and betting.

***If you choose to do weekly weigh-ins you must do weigh-ins throughout the entire program.  If you gain weight from week to week you owe $1 for each 0.1-1.0 pound gained.

The first 2 weeks of this program are a trial for everyone, and there will be “homework” assigned . If the homework is not completed, then your initial buy in will be returned to you and you will be kicked out of the program.  The homework will be basic and it will be a basic test of your commitment to your health and fitness.

To sign up please e-mail Kristen at kristen@getkristenfit.com.  Please also make sure to download the Get Kristen Fit Mobile app, and follow Get Kristen Fit on Facebook.

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Get Fast! Strength Training for Runners.

Workout #2- Runner’s circuit

 

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Make sure to complete a 10 minute dynamic warm-up…. walking lunges, lunge to hamstring stretch, high knee pull, backpedal calve stretch, side lunges l/r, sumo squat pivot, lunge forearm to floor, walking quad stretch , high knees, buttkickers, side shuffles, karaoke, speed skaters, hip circles, high knee skips , arm circles, mini band walks, etc.

Set 1- Complete 4 rounds

20 reps- Mini band hip flexor- standing knee to chest band on shoelaces

10 reps – Single leg get up (10 each leg)

10 reps- Renegade Rows

10 reps- Depth jump into broad jump

20 reps- Superman back extension

Set 2- Complete 3 Rounds

20 reps – Glute Bridge, mini band on thighs

10 reps – Reverse Lunge from riser (Goblet position, 10 reps each leg)

15 reps- Bent Over Reverse Fly

10 reps- Kettlebell High Pull

20 reps- Box Jumps

 

 

Coach K Is Away But Fit You Will Stay!!

Workout 1: The Jetsetter

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Make sure to complete a 10 minute dynamic warm-up…. walking lunges, lunge to hamstring stretch, high knee pull, backpedal calve stretch, side lunges l/r, sumo squat pivot, lunge forearm to floor, walking quad stretch , high knees, buttkickers, side shuffles, karaoke, speed skaters, hip circles, high knee skips , arm circles, mini band walks, etc.

Set 1, complete 3 rounds

20 Good-mornings ( 3 am wake up)

20 Push-ups

20 yard suitcase carry farmer’s walk (dumb bells  bells or kettle bells) x 2

20 Alternating Step Ups

20 Single arm should press (10 l/ 10 r)

20 yard suitcase carry farmer’s walk x 2

20 Glute Bridges (bar on hips)

20 Chest  Press (barbell)

20 yard suitcase carry farmer’s walk x 2

Set 2, complete 4 rounds, first round 1 minute each, second round 45 sec, third round 30 sec, forth round 20 sec. 

1 minute sprint (for the plane), 4% incline

1 minute run or box jump a low step for speed

1 minute hands on the box up and overs

1 minute mountain climbers

 

Lose It To Win It! Final Results!

After 8 weeks of busting their butts…. the hard work has paid off for many!

Final Stats:

38 Participants

$1236.00 in Winners’ Pot

281.2 Pounds Lost

4 Participants Dropped Out 

1 Participant Had To Resign Due To Injury (unrelated to this competition)

Top Lists

(by total pounds lost)

1. George 25.2 pounds  (plus has added significant amount of muscle!)

2. Colleen 24.2 pounds (lowest weight in 17 years!)

3. Renee 16.8  pounds (pre baby weight!)

4. Carrie  16.4 pounds  (45 pounds total in the last 6 months!)

5. Dawn 16.4 pounds

6.  Theresa 16.4 pounds

7. Denise 15.2 pounds

8. Pat 15 pounds

9. James 14.8 pounds

10. Evania 13.6 pounds

11. Anke 12.8  pounds

12. Susannah 12.4 pounds

13. Grace 10.4 pounds

14. Mark 10.4 pounds

(by % of bodyweight lost )

1. Colleen 14.8 %

2. Dawn 12.46%

3. Renee  10.98%

4. Denise 10.59%

5. Pat 10.5%

6. George 10%

7. Carrie 8.3 %

8. Susannah 7.7%

9. Grace 7.3%

10. Anke 6.9%

11. James 6.15%

12. Michelle 5.9

13. Theresa 5.9%

14. Evania 5.4%

15. Kate 5.1%

Do you want to know how you also can healthfully lose 20  or more pounds in 8 weeks? Contact Kristen to join in on the fun!