618-699-4969
reformedfitness@gmail.com

Body Fit Single Page

Welcome to Body Fit!

We are happy that you decided to join us!

We are going to change priorities in your life to emphasize healthy eating, fitness, and support.

First some terms:

  • WIN is a Workout INtensive (daily workout)
  • on POINT is eating according to time and points (servings)
  • Body Fit App is a personalized page with multiple tabs including Daily Plan, Do Life Better, Grocery List, Recipes, & Tracker

The Body Fit program is about nutrient & workout timing.  Your daily routine is arranged around the time you do the daily WIN. Once you know that time, your eating plan is set to maximize your workout and recovery.

Your Ideal Daily Routine:

  1. Decide Daily Workout (Class or @Home) go to your App and the On Daily Plan Update Workout Time
  2. Have Entire Day Meal Portions (on POINT) Ready and Available
  3. Do your Workout INtensive (WIN)
  4. Eat POINTS on Time (Within 1/2 Hour)
  5. Reply to 7 pm Text Messages by 9pm

Some notes about your Daily Routine:

  • The workout time drives everything else.
  • Your daily meal portions are based on your metabolic calorie requirements.  And using science we know if we take in fewer healthy food calories than your body requires, then your body will resort to using fat as a primary fuel source.
  • Workouts are designed to not require any additional equipment and are unique for all 56 days.
  • You can substitute the daily suggested WIN with our group classes.
  • We will call you if you do not respond to the daily check ins by 9pm.  There is a $5 charge for each time we personally have to check in with you.
  • We will periodically review all of your responses to the daily check-in.  If we see issues we will contact you.  There is no additional fee.

To support your daily activities, you will also need to have a Weekly Routine.

Your Ideal Weekly Routine:

  1. Weigh in
    1. Trainer Weigh In OR
    2. Picture of yourself (feet) on Scale with “Word of the Day” handwritten next to scale’s measurement
      1. Email images to reformedfitness@gmail.com the same day.
  2. Update “Current Weight” in the App on the Daily Plan Tab
  3. Go to Grocery List and Create Shopping List Based on Total Weekly Points – You select what you plan to eat
  4. Print it out and then Grocery Shop
  5. Bring it on home and finish up by creating your Meal Prep Containers

Note on Weekly Routine

  • When you need to weigh in the app will notify you.  Also, you will need a word or phrase of the day.  This can be found in two places, at the top of your Tracker or on the Do Life Better tab.
  • The word of the day needs to be clearly legible in the weigh-in picture.  The word of the day will go away on the days you don’t need to weigh in.
  • Update your weight in two places – on the Daily Plan and in the Tracker
  • On weeks 1, 4, & 8 you will also need to do measurements
  • Grocery list has different versions.  Select the number that is appropriate.  This also populates the suggested recipe section with related recipes.
  • Look to make your container (meal prep) as soon as possible after grocery shopping.
  • Full is to the top of the container, not a smidge above
  • Colored meal prep containers are optional, you can also use measuring cups.

Body Fit App

Has five tabs – this is your personal space we share with you.  No one else has access to this besides the Reformed Living Staff.

  • Daily Plan – The workhorse of your weight loss plan.  Details below.
  • Do Life Better – App & program updates are in green.  The rest includes instructions and frequently asked questions and is updated often.
  • Grocery List – A set list that is customized to type or location of food.  To print click on the print button in the upper right corner.
  • Recipes –  Filled with suggested recipes to the type of grocery list you chose
  • Tracker – This is your weight loss & inches lost tracker.  It measures your progress throughout your Body Fit journey.

The Daily Plan App 

  • Start date drives the entire program.  It is the date you start to do Body Fit.
  • Update your workout time daily & expected length. (Most all WINs listed will take 30 minutes or less)
  • This automagically updates your meal times
    •  Please eat your meals within a 1/2 hour of suggested times
  • Your current weigh determines your metabolic rate (calories) and various calories required
    • And this determines the amount you should each day.
  • If you want to list out your Containers on the right is a printable page, where you can list what containers you plan to eat at what times.
  • The WIN is highlighted in red.  Click and it will open up the day’s WIN.  For most, you can choose a level.  Push yourself to higher levels.

Get Started

  • What you need
    • Weight Scale
    • Tape Measure
    • Reusable Water Bottle
    • Containers / Measuring cups, measuring spoons, & containers/zip locks
  • What to do
    • Text “Start” to 442-248-5248 & follow registration instructions
    • Get your weight & enter it into the Daily Plan
    • Go to Grocery List & Enter in Items.  Each category should show Zero (0) Items Left
    • Upper Right Hand Corner Click on Print
    • Grocery Shop from this list of items you will need for the first week
    • Once groceries are in the house, Measure out your containers and label them.  Or put them into a master container for each meal.

Assessments & Weigh in Days

  • Do your first assessment (weight & measure)
    • Get the Word of the Day
    • Take pictures of your weight with the Word of the Day
    • Get pictures of yourself, Front, Right Side, Back in form-fitting clothes
    • Do your measurements
      • The tracker tells where to measure
    • Record all of this in the tracker
    • Update your workout time
    • Schedule times for meals & eat on time
    • Do your WIN
    • Reply by 9pm with the day’s successes