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Welcome to Week 12 of the SKFitLife Challenge!
This is it! We hope you have enjoyed this experience as much as we have.
The information you covered during these 12 weeks was a lot! When you have time, go back and complete any exercises you may have missed like the vision board planning or the list of things you are grateful.
I know you JUST finished the entire 12 week challenge, but don’t ever forget the importance of consistency.
We look forward to working with you in the Monthly Membership SKFitGurls Program if you will be continuing on with us!*
We’ve heard it time and time again, “I think I can do it on my own…” If this is you and you find yourself struggling with going it alone, you can always jump in as a monthly member since you have successfully completed one SKFitLife 12 Week Challenge!
Step 1: Download your training.
Step 2: Watch/listen to the Week 12 SKFitLife Challenge Information Video.
Step 3: Do the workout.
See you in the SKFitGurls!!!*
Direct Training Links:
Download all 12 weeks of training and HIIT at once by clicking here: https://app.box.com/
Week 12 SKFitLife Challenge Information: The Final of 12 Weeks, but the Party Continues!
[youtube]https://www.youtube.com/watch?v=3DMeNXFiM3g[/youtube]
Weekly Lessons Covered in Video:
☀️ What if I didn’t complete everything during the 12 weeks?
☀️ You qualify to join us in the SKFitGurls!
☀️ Staying connected and the path forward.
Insightful Questions & Stories:
Weekly Facebook Interaction:
Share your final photos if you are up for it!
A Message from Steph
You should all feel super proud of yourselves for coming this far and if you are reading this or listening to this, you are still closer to your FitLife than those who are not. Yes, even if you have not achieved the 80% clean nutrition or completed all of the training, you are still feeding your brain great brain food and planting the seeds of health.
When we are truly ready, that is when the teacher appears… here I am and I hope you have learned some valuable lessons, concepts, and philosophies over the past 12 weeks.
For those of you who have killed it over the past 12 weeks, congratulations on a job well done! You have set out to accomplish something fabulous and you are soooo close you can TASTE it!
But… don’t stop there. So many times, we are full steam ahead in racing for our goals and then once we reach them, we sit back and get comfortable. Our health is dynamic. That means that it is changing constantly. We are either moving in the direction of improving or declining in our health. If we don’t keep at it, we will lose all of the results from our hard work.
This doesn’t mean that you have to live a life of killing it in the gym every day and never eating cake. THIS is where the REAL work comes in… Maintaining all that you have worked so hard for and working to continue to create your FitLife. This is where support, accountability, and creativity are crucial.
Don’t be fooled into thinking that all of the hard work you have been doing will carry you through the years… there is no permanence in health. This is why we refer to it as a “fitness journey”. We are on a journey with many twists and turns and changes.
You are going to love the additional “colors” we will be using to continue painting your picture of health in the SKFitGurls Membership.
Weekly Recipe Ideas:
Southwest Meatballs
Ingredients
- 1 lb ground turkey breast
- 2 large egg whites
- 1/4 cup whole-wheat bread crumbs
- 1/4 tsp sea salt
- 1/4 tsp fresh ground black pepper
- 1 tbsp olive oil
- 1 cup frozen yellow or white corn
- 1 15-oz BPA-free can low-sodium black beans, drained and rinsed well
- 2 cups diced vine-ripened tomatoes
- 1/2 cup low-sodium chicken broth
- 1 tbsp fresh lime juice
- 1 tsp ground cumin
- 1/3 cup chopped fresh cilantro
Instructions
In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well. Shape into 16 meatballs, each about the size of a golf ball.
In a large skillet, heat oil on medium-high. Add meatballs and cook for 3 to 5 minutes, turning frequently, until browned on all sides. Add corn, beans, tomatoes, broth, lime juice and cumin and mix well. Reduce heat to medium, partially cover and cook for an additional 3 to 5 minutes, until meatballs are cooked through. Stir in cilantro and serve.
Make Your Own Vitamin Water
Add fruits instead of sugar for a natural sweetener for your water. Cut the fruit into paper-thin slices or small chunks. Combine ingredients with water. Refrigerate 4-6 hours and serve over ice. So delicious and very refreshing!
Turkey & Quinoa Meatloaf
http://allrecipes.com/recipe/turkey-and-quinoa-meatloaf/detail.aspx
Slow Cooker Pork and Kale
http://www.thegraciouspantry.com/clean-eating-slow-cooker-pork-kale/
Weekly Need to Know:
You can find a guide to “best after photos” in the Supplementation Guide.
Your BEST After Pics Tanning/Waxing/Shaving
Burt’s Bees Shimmer Lotion
Just in case you missed this a few weeks ago: SKFitGurls Monthly Membership Info. When you registered for the 12 Week SKFitLife Challenge, you were automatically set up for the discounted rate of $54/month for the SKFitGurls.
If you decide not to continue with us once your 12 weeks are complete, you can email us at challenge@skfitlife.com. We will cancel any future payments and you will receive a confirmation email from PayPal.
You can cancel within 5 days of your billing cycle for a full refund of your monthly fees. This is a great option if you want to stick around for the first 5 days to see what the SKFitGurls are all about.
Monthly payments begin at the END of your 12 weeks here in the challenge. If you have ANY questions, email us at challenge@skfitlife.com and we will get your email answered!
Weekly Resources:
Tanning, Waxing, and Prepping for Your BEST After Pics
This is a great guide for any vacation or other special event so tuck it away.
A great, even spray tan starts before you even get sprayed. Make sure you are drinking plenty of water, eating your good fats, wearing sunscreen, and avoiding prolonged exposure to the sun.
During the week leading up to your spray tan, make sure you are exfoliating daily. Use moisturizer immediately after stepping out of the shower and again before you go to bed.
If you plan on getting waxed, schedule the waxing during the week prior to the tan or during the first part of the week. Shaving can be done the day of your spray tan, just make sure you rinse with cool water at the end of your shower so you can close your pores prior to the tan.
Showering with a clarifying gel just prior to your spray tan will help remove natural oils and any products you may have on your skin (deodorant, lotion, etc.). You want to make sure there is no barrier between your skin and the tanner.
Choosing your spray tan technician... I advise against using the spray tan booths because they don’t give you an even tan, and you want to be sprayed a darker shade than the spray booths offer. “Custom Airbrush Spray Tanning” is the term to Google if you are trying to find a salon in your local area.
Speaking of naked... yes, you want to be naked when she sprays you. The technicians are used to seeing naked bodies. Just be sure to ask if this is ok when booking. One of my friends gets sprayed by a guy, and that would be a little strange;). Wear loose, dark clothing to your appointment and I recommend leaving your bra and panties at home. You want to minimize the number of elastic bands that touch your tan.
How much should it cost? Even though you are going for a “custom airbrush spray tan”, you DO NOT need to have them “airbrush muscles or abs” on you, which I have seen offered for about $100. You just need her to spray you evenly and dark. $30-$50 is the standard range I have seen.
Timeline based on a Sunday photo:
Monday – exfoliate and moisturize & bikini wax
Tuesday – exfoliate and moisturize
Wednesday – exfoliate and moisturize
Thursday – exfoliate and moisturize
Friday – exfoliate and shave legs/arms/lower back; use a clear shower gel that doesn’t leave a residue or oil on your skin. DO NOT use any moisturizer, or deodorant. Schedule for evening and sleep in tanner. Wait 8-10 hours after getting sprayed before showering if you can.
Saturday & Sunday– Shower and use shower gel/soap, NO EXFOLIATING. Moisturize after shower.
Enjoy your golden glow for the entire week by repeating the Sat/Sun routine.
Inspiration & Motivation:
THIS IS IT!!!! FINAL STRETCH!!!!
ARE YOU GOING TO FINISH STRONG???
“If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just to finish the race – it’s up to you.”
~Dave Scott
“There is nothing so fatal to character as half finished tasks.”
~ David Lloyd George
Access your training and much more from our app!
Don’t forget to check out and subscribe to the Stop Chasing Skinny Podcast!
This is where you can listen to episode after episode where I take you through in-depth conversations with doctors and other experts in everything related to health.
Subscribe today!
Do you have friends and family members who may like to join you in this 12 Week Online Fitness Challenge? That means you can connect/re-connect with people across the country and across the world! Share the 12 Week SKFitLife Challenge with them!
