26 Days. 16% Bodyfat Burned. 42.65 Inches Lost
...and that's just three of them.
Aloha, everybody! Michelle here with updates and measurements of our four phenomenal Kick Fat in the Ass Challenge babes. Some amazing transformations after these 26 days on their individualized No Fail Fat Burning for Women protocols and daily coaching.
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If you follow this blog and protocol at all you know that last thing I really give two-tears-in-a-bucket about is scale weight. If a woman is interested in a stronger, healthier, shapelier body, then she needs to be concerned with her body fat percentage. Not the scale and not BMI.
It's not always easy to get an accurate bodyfat reading, even with the Omron handheld bodyfat monitor. This is why we go by body part measurements, how clothes fit and the mirror.
If you don't have a bodyfat measuring device, the next best way to determine if you're losing FAT -- not muscle, water, etc -- is to measure around your belly. Here's how:
- Measure first thing in morning, before consuming liquid and after going to the bathroom
- Stand up straight. Place a measuring tape at your belly button and bring it all the way around. Be sure not to wrap it too tight but don't let it sag in the back, either.
- Let the tape touch your skin but no need to go tighter (unless you want an imaginary reading).
In her own words...
Susan G.
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| Susan G. | Side | 17.8% bodyfat |
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| Susan G. @ 17.8% bodyfat |
Susan G.'s Measurements:
- 3/31/15 Bodyfat: 22% | 4/25/15 Bodyfat: 17.8% | 26 Day Loss: 4.2% bodyfat
- 3/31/15 Chest: 34 inches | 4/25/15 Chest: 34 inches | 26 Day Loss: 0 inches
- 3/31/15 Shoulders: 38 inches | 4/25/15 Shoulders: 37.25 inches | 26 Day Loss: 3/4 inch
- 3/31/15 Biceps: 11.5 inches | 4/25/15 Biceps: 11 inches | 26 Day Loss: 1/2 inch
- 3/31/15 Hips: 35.5 inches | 4/25/15 Hips: 34 inches | 26 Day Loss: 1.5 inches
- 3/31/15 Waist: 30 inches | 4/25/15 Waist: 28.5 inches | 26 Day Loss: 1.5 inches
- 3/31/15 R Thigh: 21.75 inches | 4/25/15 R Thigh: 21.5 inches | 26 Day Loss: 1/4 inch
- 3/31/15 R Calf: 13 inches | 4/25/15 R Calf: 12.75 inches | 26 Day Loss: 1/4 inch
SUSAN G.'s 26-Day Loss Total: 4.2% bodyfat, 4.75 inches!!!
(Michelle's note: I cannot be prouder of Susan. She's done incredible internal AND external work these past 26 days. Her open-mindedness to things that initially seem ass-backward at first and her drive to succeed already has her past her original goal of 18% bodyfat. Most of the time those last percentages of bodyfat are the most stubborn but Susan has slayed this protocol. I can't cheer for her any louder.)
Susan's Journal Entry:
April 22, 2015
The cold I caught last week got me! I woke up this morning and knew I wouldn’t be able to make it to the track. I had to suck it up and take meds: Mucinex and Sudafed. I’m not really sure how much of those drugs are processed in the liver. I was able to look up Claritin and it is processed almost completely in the liver, so I skipped that one. The medicine definitely worked, I was able to do my HIIT training on the trail by my house.
The food part has gotten pretty easy. I’m not nauseous anymore like I was a few months ago and I think I’ve actually decreased my caffeine intake. Traveling with butter was a breeze (apparently it is not a liquid in airport security). I was able to find some good snacks at a health food store to eat before meals. I’d just have the cleanest stuff on the menu and not worry about being hungry.
I’m looking forward to the rest of this week and am grateful for the past three weeks that we've completed. I truly enjoyed my sweet potatoes for the first time.
I wasn't going to get to the next level or where I wanted to be without Michelle’s tweaks and corrections. She also removed the anxiety I was having about changing the program for my lifestyle. I trust the process; it’s working.
R.N.
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| R.N. |
R.N.'s Measurements:
- 4/1/15 Bodyfat: 36.3% (home measurement tool) | 4/26/15 Hydrostatic Bodyfat: 28% | 26 Day Loss: +/- 8.3% bodyfat
- 4/1/15 Chest: 38 inches | 4/26/15 Chest: 37.5 inches | 26 Day Loss: 1/2 inch
- 4/1/15 Shoulders: 17 inches | 4/26/15 Shoulders: 17 inches | 26 Day Loss: 0 inches
- 4/1/15 R Biceps: 12 inches | 4/26/15 Biceps: 12 inches | 26 Day Loss: 0 inches
- 4/1/15 L Biceps: 12 inches | 4/26/15 L Biceps: 12 inches | 26 Day Loss: 0 inches
- 4/1/15 Hips: 43.5 inches | 4/26/15 Hips: 42.5 inches | 26 Day Loss: 1.0 inches
- 4/1/15 Waist: 38.5 inches | 4/25/15 Waist: 36 inches | 26 Day Loss: 2.5 inches
- 4/1/15 R Thigh: 22.5 inches | 4/25/15 R Thigh: 21 inches | 26 Day Loss: 1.5 inches
- 4/1/15 L Thigh: 23 inches | 4/25/15 L Thigh: 21 inches | 26 Day Loss: 2 inches
- 4/1/15 R Calf: 13.75 inches | 4/25/15 R Calf: 13.75 inches | 26 Day Loss: 0 inch
- 4/1/15 L Calf: 13.75 inches | 4/25/15 R Calf: 13.75 inches | 26 Day Loss: 0 inch
(Michelle's note: Eight inches. Un-freaking-believable. This woman has the heart of a lion. In 26 days, R.N. has kicked sugar to the curb; devoted herself to a serious weightlifting regimen; devotes time for her inner work and... in the third week we began having daily challenges. Sometimes it's max pushups, a hill sprint workout, a meditation. R.N. tackles them all head on. This lady know how to take the wheel, silence the naysayers and make things happen for herself. Her positive energy is a bright spot to my day. R.N.'s goal is 20% bodyfat and it's right there around the corner.
R.N.'s Journal Entry:
First I'm really happy I've passed the three week mark! That's a real accomplishment. I cannot remember the last time I have even come close to 21 days with no sugar. However, I will say this week has been a bit of a challenge for me.
All of a sudden my mind started chiming in and trying to convince me that I was hungry. The mind can be evil! I knew I wasn't hungry. I knew there was no reason for me to be hungry. I needed to outsmart my mind.
In the past I never got this far because I always gave into my mind. I believed it was going to win out anyway, so why fight it? This time my mind wasn't going to win. I needed to check in with myself and decide what was more important to me ... Feeding the mind or my goals of health?
I knew I wasn't truly hungry because I wasn't craving anything. I had already eaten. It was the mental piece I had to figure out. I am glad to say my healthy goals won out!
The power the mind has to control is amazing but I powered through. I took my power back!
This week I'm getting used to my new lifting routine. I usually workout first thing in the morning but since that may slow down my progress, I decided to workout in the afternoon for optimal results. That's another big change for me: being more flexible in my schedule and not letting it take me off track.
Looking forward to marking next week off and completing month one!
Kim K.
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| Pink=3/2/15 Blue = 4/6/15 |
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| Kim K. 4/15/15 |
Kim K.'s Measurements:
Note: Kim began taking measurements when she started the No Fail Fat Burning for Women protocol on her own on March 2, 2015. She then took on the fat loss challenge beginning 4/1/15.
Date
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Chest
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Right arm
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Left arm
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Waist
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hips
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R. Thigh
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L. Thigh
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R. Calf
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L. Calf
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Shoulders
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Total inches (not including calves and shoulders)
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Fat %
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Weight
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3/2/15
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39
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12.5
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12
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36
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44
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24
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24
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-
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-
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191.5
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172.3
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3/16/15
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38
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12
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11.25
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36
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41.5
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22
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22
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-
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-
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182.75
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168.3
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3/23/15
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35
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12
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11
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33
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40
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22
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21
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-
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-
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174
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167.2
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3/30/15
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35
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11
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10.5
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32.8
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40
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20.5
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20.5
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-
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-
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170.3
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31.6% (Chart)
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164.3
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4/6/15
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35
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11
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10.5
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32.5
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39.5
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20
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20
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14
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14
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43
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168.5
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29.4%
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163.2
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4/13/15
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35
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11
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10.5
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32
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39
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19.5
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19.5
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13.75
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13.5
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41.5
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166.4
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161.2
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4/19
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34.6
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10.7
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10.5
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32
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38.6
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18.3
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18
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13.3
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13.1
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38.3
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162.7
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29.8
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160.0
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4/26
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34.3
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10.3
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10.5
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32
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38.6
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18.1
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17.8
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13.5
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13.3
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38.3
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161.6
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28.1
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162.8
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(Michelle's note: Kim is the perfect example of why scale weight is mostly arbitrary. This badass mama just got back from a cruise and even though her weight stayed the same, she still dropped fat. Why? She's gaining that muscle that gives us shape in all the right places and tightens the things that are fighting gravity. She sent me an email this morning about being so happy with the fat loss even though the scale number didn't move. Talk about a proud moment. That's how you make the change with the truth. I say it a lot on here but Kim can accomplish anything she decides she wants to create in her life. No excuses. No B.S. Just hard work, a willingness to learn all she can and a great cheerleader for the other women. 30 inches. We call her rockstar on our private page every day for a reason.)
Kim K.'s Journal Entry:
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| Kim K. Cruisin' -n- Losin' (fat) |
I had my butter and MCT oil along with me and planned to skip breakfast and fast every day. A few days I skipped my coffee in the AM and ate an egg and spinach omelet with bacon. We were headed off the ship and I was not sure what was going to be available.
My lunch most days was a chicken breast or hamburger on a salad. Dinner was a spinach salad and a steak with broccoli. This was kind of old by the end of the week but other choices were pastas or heavy carb loaded fish or chicken.
I did relax and enjoy a few drinks but saved them for the days when I worked out. Speaking of working out- the gym was amazing! I had two of my heaviest lifts because of my awesome view of the ocean and new/state of the art equipment.
The good news is that this diet is totally doable on a cruise since there are so many options for food. Even though I indulged and had a few drinks I know tomorrow I'm back at it with my normal routine.
Connie M.
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| Connie M. |
What a difference one month can make.
Register today for the 4 Weeks to Fat Loss online coaching and community journey.*
$225 ❖ August 1 - 31, 2015
*Very limited space available. Results will vary. Not for pregnant or breastfeeding women.
Don't miss this opportunity to join an exclusive, private community of women journeying towards ultimate achievements in health, strength and empowerment.
The 4 Weeks to Fat Loss journey is strategically designed to get your body, heart and mind primed for permanent No Fail Fat Burning, muscle gain and victory over habits that have held you back in challenging areas of your life.
Your breakthrough transformation can begin August 1, 2015!
Your breakthrough transformation can begin August 1, 2015!
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| Why wait to unleash the amazing woman you know you are? |
ACCOUNTABILITY + PREPARATION + RESILIENCE = RESULTS
Grab a fat burning bestie, get accountable and commit to connecting to the protocol and community with passion and courage.It's not enough to feed our bodies better. Sustainable fat loss and health begins with what we feed our hearts and minds.
Beginning day one we start laying the foundation to achieving your goals with proven science and methodologies. Sometimes all it takes is minor tweaks for major changes. Keep in mind: it didn't take you one month to become overweight and fall into bad habits. For most it takes many months -- sometimes more -- to achieve their goals. But by the end of these four weeks you won't recognize the woman you've become because you'll be empowered with the tools to change your circumstances, your habits.... and as a result, your body.
Ready to get the best fat burning tools for real results? Enroll now.
THIS ISN'T A WEIGHT LOSS PROGRAM.
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| Kim Kelly and R.N. from the Kick Fat in the Ass Spring Challenge will be joining and helping the community in August! |
LEAN? STRONG? HEALTHY?
Your decisions determine your destiny.
The 4 Weeks to Fat Loss online community is a secure and private group page on Facebook. No one can see the members or page except those in the program. This is a safe space of support, connection, learning and women growing stronger in every aspect of their lives. Remember that everything external began internally whether it's your body, career, creativity, relationships.... these all begin within from choice and action. Our bellies and booties expand or tighten based on small choices we make every day that add up to big change, for better or worse.
Keep in mind this is not one-on-one individual coaching but group strategy and development. Those who succeed are positive community participants and commit to -- and get passionate -- about the process.
Keep in mind this is not one-on-one individual coaching but group strategy and development. Those who succeed are positive community participants and commit to -- and get passionate -- about the process.
- Every day, for four weeks, I will take you step by step through your fat loss journey.
- There will be exercise programs designed to shred fat for beginners, intermediate, advanced. (this is where having an accountable fat burning bestie comes in handy but you'll also have the online community, too).
- No, we will not be working out painfully for hours, counting calories, starving, and all that other non-sense that creates metabolic derangement and increased fat gain once those fads are no longer sustainable.
- You'll receive encouragement, direction, learning, recipes, as well as physical, mental and emotional "challenges." We cannot change if we do not commit to growth. Which way would you like to grow?
- This isn't going to be a month of deprivation and restriction. Hell no. If it's not simple it's not sustainable. This is about becoming educated, powerful, and authentically passionate about what you want to achieve while having a mentor who gets results and a community of kick ass women by your side.
One short month that can change everything about how you 
experience your life. With the proper strategy, coaching and community you can achieve anything you desire. Following the No Fail Fat Burning for Women scientific, proven principles in this 30 day program can quickly close the gap from where your physique is today to where you want your body fat, lean muscle and fitness to be.Remember: decisions determine destiny. Don't let another season go by where you make excuses instead of transformation and then feel repulsed by the woman you see in the mirror. That is not authentic power or joy.
I truly hope to see you in August and would love the honor of being in your corner every step of the way.
WHAT YOU'LL NEED
- Passion, desire, open-mindedness, a willingness to learn that long-lasting health and body composition takes time. There are a lot of hacks to jump start the process but no quick fixes.
- A Facebook account. Again, our page is secure and invisible to everyone but members.
- A team-player attitude to support the other women in the community. We will all face challenges and that's where having each other's back makes a world of difference. We're in this together for four weeks.
- A fundamental knowledge and reading of the book No Fail Fat Burning for Women available on Amazon here: http://amzn.to/1deOafM
- An accurate body fat percentage reading via DEXA scan or hydrostatic testing. These are available almost everywhere and relatively inexpensive via mobile services. Home devices are wildly inaccurate. Google DEXA mobile body fat and/or mobile hydrostatic body fat to see what services are available in your area.
- Body part measurements and before and after pictures (for your private progress).
- At least a 20lb (9kg) - 35lb kettlebell and knowledge of the two-handed swing. Very easy. For instruction, check out Tracy Reifkind's "The Swing" here.
- And, of course, consult your physician before attempting any new nutrition or exercise protocol. As each individual woman is unique, you should use proper discretion before undertaking the diet, exercise and techniques of the No Fail Fat Burning for Women protocol. Michelle Burleson, Skye St. John, et al expressly disclaim responsibility for any adverse effects that may result from the use or application of the 4 Weeks to Fat Loss protocol.
Once all spaces are filled we'll be waitlisting. Enroll today to secure your slot for 4 Weeks to Fat Loss!
The body you desire is the body you deserve.
Yours in resilience, strength and sticks of butter,Michelle Burleson
Find this No Fail Fat Burning For Women post helpful?
The body you want is the body you deserve. Thanks a million!
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