Personal Training, Pilates, Massage, and More
Congratulations on your decision to take control of your health and step into accountability with me. My name is Essie Cade and I am just like you in many ways. I am a mom, wife, and multifaceted business owner. I have a home and family to care for and countless responsibilities that fall under the umbrella of my business and outreach program, 2theCore, inc. and Tender Touch Ministries. I offer personal training, Pilates classes, infant massage classes, massage therapy, workshops, and mentor young women in Haiti. Believe it or not, just because my job is health-related...making time for my own health and wellness can be a challenge!
With the help of a few passionate friends and colleagues, we decided that the missing link for most people, is ONE thing.....
.....It's not the right brand of shoe.
.....It's not the newest workout equipment.
.....It's not the one-size-fits all eating plan, trend, or diet.
The ONE thing that most plans are missing is ACCOUNTABILITY.
Even as a personal trainer and online fitness coach, I need accountability, too!
My Food and Fitness Accountability Groups will be a small group of folks aiming for higher quality living. Everyone has a different story. Every 'body' is different. Each participant will be setting and reaching their own goals with the help of a unified group and system of accountability. This is the start of a journey and for some another leg of the journey to wellness. Your journey to greater wellness will have ups and downs but we will count everyday a success. The body I have, although imperfect and flawed, is the only one I have I want to take care of it! How about you?
Remember, we are not broken needing to be fixed. We are not to be defeated by of a slice of cheesecake. Get up, dust yourself off, and wipe your slate clean! We are starting fresh. Are you ready?
This is NOT a quick fix.
This is NOT a trend or gimmick.
This is a LIFESTYLE.
This is where I challenge you to to work towards breaking bad habits.
This is where we will take baby steps and celebrate every small victory together.
Contact me to find out when the next 28 Day Lifestyle Challenge begins. There will be a 5 day prep period allotted for ordering programs, pantry prepping, grocery shopping, or getting medical clearance if needed.
Remember, this is an online accountability group! So, even if you are out of town or across the country, you can participate!
Most updates and communication take place via a private Facebook Group, email, or by phone.
--Each week will run from Tuesday to Monday with check-in on Tuesdays.
--You will be required to text a pic of your weigh in and point tracker and a few other details to your coach in order to be eligible for prizes.
COST: $30 per individual for a 3 week round to participate for cash prizes
$20 per individual for a 3 week round to join the group but not be eligible for prizes
$50 per couple for a 3 week round to participate for cash prizes
-There is a weekly point tracker calendar for each week. PRINT OUT the point trackers for your personal use and slide them into a plastic sheet protector for multiple uses.
These are sent out after registration and payment is received.
-Each week there is a double point challenge (category highlighted in yellow). The points are already added in so you don't have to calculate until the end of the challenge week by adding up all of the points for check-in. Please pre-calculate your total point before checking-in.
CONNECT WITH OTHER CHALLENGERS:
-Daily contact with teammate/accountability partner/challengers: It’s amazing the strength that comes from encouragement from your teammates! You can text a teammate or check-in with the face book group. It makes you accountable for what you do or don’t do.
-Daily post to FB: We are doing this together! You will earn 3 pts. per day for posting to FB throughout the challenge. You can share a success story, recipe, word of encouragement, Bible verse, etc.
-You can exercise every day, but you will only receive points for exercising 5 days a week.
-You must exercise for 30 minutes to get the points and do receive 4 extra points for exercising for 45 min. with a maximum of 14 points per day.
-You can exercise 10 min. here and 10 min. there and 10 min. again later. However, be sure to record and keep track of your time and type of activity. It is a little harder to get your heart rate up and track progress with broken sessions but can still be a great way to get started!
-You may use any other method of weight loss as long as it is sustainable and healthy. No pills or shortcuts.
Calculate your water intake by dividing your body weight in half. That is the number of ounces to aim for each day to get your points with a minimum of 64oz. If your calculations are less than 64 oz., please round up.
You need to keep your calories within 25 calories of your target calorie count. Use the FREE 21 Day Fix or the Calorie King to calculate your target calorie amount. It will be based upon gender, age, and current weight. *Notify your Coach of your calorie goal. This needs to be a specific calorie count, not a range. You must choose a number within your range.
Current weight X 11 = Base Caloric Need
Base Caloric Need + 400 = Base Caloric Need for Maintenance
Base Caloric Need for Maintenance - 750 = Base Caloric Need with Deficit for Weight Loss
You may choose to use up to 400 calories from your exercise calories.
Please be careful not to go too low on calories. It is very important to get your caloric needs and get the right portions.
USE A FOOD JOURNAL:
There is a sample food journal that you can use, or you can use your own food journal (paper or online via My Fitness Pal or Lose it! or similar) to track what you eat. IF using the 21 Day Fix as your fitness and eating plan, download the FREE 21 Day Fix App for your phone.
Print your trackers and record your daily points. Take a PHOTO FOR CHECK-INS.
A photo of your first weigh-in will be required (sent to your coach via PM or text—no one else will see your numbers). Weigh yourself each Tuesday morning and tally up all points. Make sure that you weigh yourself under the same circumstances each week (first thing in the morning, unclothed, and before eating preferred). TAKE A PHOTO FOR CHECK-INS.
Measurements are required to be sent in for the first and final check in. Non-scale victories are an important part of the journey.
*BEFORE AND AFTER PHOTO:
A before and after picture is required but does not have to be shared or sent to your coach. Changes in measurements and photos will often keep you motivated even if the scale isn't moving much. Changes in body composition don't always show on the scale!
*PERSONAL GOALS (NOT food or fitness related)
Please take the time to choose ONE personal goal for each week. Be specific and detailed. This goal can be anything that you want to work on to improve or enhance your parenting, marriage, faith, community, attitude, habits, etc. For example, "I want to get 8 hours of sleep 5 nights this week."
TUESDAY CHECK-IN BY 10PM:
You will send a weekly Private Message/Text/Email to your coach with a picture of your scale and point tracker with your total weekly points for the week with your and goals. She will keep track of everyone’s points and then will post weekly in the face book group with the results. All points are to be sent by 10:00pm on Tuesday. If you don't send stats by that time, you will lose 25 points and will not be posted that week on Stats.
Cash prize money will be divided equally between the winner(s) of each category (weight loss goal and points). BOTH PRIZES CANNOT BE WON BY THE SAME PERSON. If one person wins both categories, they will receive the Weight Loss prize, and is then ineligible for the points prize. The points prize will be awarded to the 2nd placeholder in the points category. In the case of a tie in either category, that prize will be split or divided at the coach's discretion.
*Bonus points: Each week, there is a max number of points you may earn (it varies). If you earn every one of those points, you report those points, PLUS a 25 point bonus. There are also opportunities to get bonus points for special events, such as a Super Saturday. The more you participate, the higher your chance will be to win the cash prizes.
There are NO exceptions. Points are earned on the honor system. You may break up your exercise into several periods if you choose, but if you only exercise for 29 minutes total, you do not earn points for that day.
WEEKLY TRACKERS WILL BE SENT WITH PAYMENT.
Please contact 2theCore for more information.