My Quarter 3 Fitness Program: 80 Day Obsession
the basics + a few fitness tips
August to October. It's about this time of year that I set some 90 Day Goals. I get super ambitious. I kick it in gear. Because well, after October, it's time for the holidays. & That's when I like to enjoy time with my family, celebrate how far we've come, & end the year.
& so here we are! This season I’m committing to 80 Day Obsession with trainer Autumn Calabrese.
This was the first program I completed after having my first baby girl. By the end of the program, I remember being so pleased with the results. But mostly, I remember having grown so much in strength. I was a new mom with a changed heart, renewed mind, & physically, a body that felt stronger again.
Keep reading for a break down of what this will look like for me when it comes to my fitness & nutrition. & as always, I share a few practical tips.
For the curious: Quarter 1 Fitness program here. Quarter 2 Fitness program here.
the basics:
80 Workouts (3 months)
3 progressive phases
6 workouts + 1 stretch day per week
30-60 minutes a day
A Brooke Choice. I’m getting outside & walking at least 1 mile every day that I can. Alone or with my family. Early in the morning. Or in the evening, after dinner.
Tip: There’s a difference between trying & training. Both require effort, but trying will only get your so far. You have to TRAIN. Training requires incremental steps. Effort day after day until one day you're able to look back & see how far you've come.
the workout calendar
MONDAY: Total Body Workout
TUESDAY: Booty
WEDNESDAY: Cardio Core
THURSDAY: AAA (Arms, Abs, & …Bum)
FRIDAY: Legs
SATURDAY: Cardio Flow
SUNDAY: Stretch & Release
Tip: A fitness guide & workout calendar come with every program. Print out the calendar. Put it where you’ll see it. Grab your favorite marker & get ready to cross off each day!
I promise you:
You’ll know what’s next. So there’s no guessing or figuring out what to do.You’ll get to cross off each workout. A reminder that it feels good to do what you say you’ll do.
You’ll find motivation seeing where you started & knowing how far you’ve come. Keeping a record shows us who are in-between. It shows the steps we’re taking & how we’re growing. That’s to be celebrated.
what you need to get started:
Beachbody On Demand
Light, Medium, & Heavy Dumbbells
Resistance Loops
Strength Slides (paper plates work too!)
Comfort mat (I recommend)
Foam Roller (optional)
Tip: Beachbody On Demand is my favorite app for working out. Whether at home or the gym, I love having a workout calendar to follow, a trainer to tell me what to do, a schedule to tell me when to do it, & a nutrition guide to help me eat well.
It's just always been a no-brainer thing for me.
timed - nutrition
One of the cool but challenging aspects of this program is that it incorporates timed-nutrition. This looks like eating the right foods at the right times to promote performance + results, of course, but to help with muscle recovery & growth too!
You start with the nutrition guide. It helps you calculate your caloric baseline & eating plan for weight loss or maintenance. Your choice. Essentially, you learn how many veggies, proteins, fruits, FFCs (fiber filled carbohydrates), & healthy fats you get to eat in a day!
From there, you follow a simple timeline:
1-1.5 hours before your workout: Pre-workout meal (protein + fruit)
20-30 minutes before your workout: Pre-workout supplement
WORKOUT
20-30 minutes after your workout: Post workout supplement
1-2 hours after your workout: Post workout meal (veggie + protein + FFC)
Other small meals 2-3 hours apart
There are charts, calendars, recipes, videos, & more to help you know what you’re doing. & if you need a gal, I’m here for you too!
Tip: I use this pre-workout. Honestly, it gets me out of bed. Plus, I’m guaranteed 16-20oz water. Win. Win. Lemon is my favorite flavor. I change it up with mixed-berry sometimes. Strawberry lemon is a new fan fav too. If you have a hard time getting started in the morning & you’re not a coffee drinker like me, give this a try. Plant based. Low-dose caffeine is from green tea. Win. Win. Win.
I use this post-workout Recover after my workouts as needed. I personally enjoy the creamsicle orange flavor, but we currently have chocolate!
get started + options:
Check out Faith Camp if you want to be more intentional with your faith & fitness.
Not sure? We can get you set up with a $7 day pass, a monthly option, or even 30 days free!
Tip:
There are 3 ways to get started: Straight up Membership. Preferred Customer (Save 25% on supplements like my favorite lemon pre-workout.) & Coach (25% discount + earn income).
Brooke is an independent team Beachbody coach who leads FAITH CAMP on the Bod App.