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Fitness Guide

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FITNESS JOURNAL

ALPHA CYCLE
• Day 1



Week 1

“Today is Day 1 of the new you. Make every second count.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

■ ■
NAILED IT

BARELY MADE IT

REMINDER: Take your “before” photo and enter your stats on the measurement chart located in the Quick-Start Guide or on p. 12 of this journal.

• Day 2

“It’s 25 minutes to change your life, so just push through.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 3

Notes: __________________________________________________________

BARELY MADE IT

■ ■
NAILED IT

BARELY MADE IT

“It ain’t easy, but it’s worth it.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 5

NAILED IT

“Today is about progress, not perfection.”

Today’s Workout: __________________________________________________

• Day 4

■ ■

■ ■
NAILED IT

BARELY MADE IT

“First Double Day! Do your best and don’t quit!”

Notes: __________________________________________________________





NAILED IT

Today’s Workouts: _________________________________________________

BARELY MADE IT

Week 1
Weight

Waist

Chest







NAILED IT

BARELY MADE IT

STATURDAY
Thigh

Arm
2

ALPHA CYCLE
• Day 1



Week 2

“Weekend is over, now it’s T-time. Let’s get into it.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________
• Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

■ ■
NAILED IT

BARELY MADE IT

■ ■
NAILED IT

BARELY MADE IT

“What happens if you don’t Push Play? Nothing. So let’s Get It Done!”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 5

BARELY MADE IT

“Don’t let yourself make an excuse. Just Push Play.”

Today’s Workout: __________________________________________________

• Day 4

NAILED IT

“Make every minute count.”

Today’s Workout: __________________________________________________

• Day 3

■ ■

■ ■
NAILED IT

BARELY MADE IT

“Double Day ROUND 2. How many breaks will you take this time?”

Notes: __________________________________________________________





NAILED IT

Today’s Workouts: _________________________________________________

BARELY MADE IT

Week 2
Weight

Waist

Chest







NAILED IT

BARELY MADE IT

STATURDAY
Thigh

Arm
3

ALPHA CYCLE
• Day 1



Week 3

“You ready to NAIL this workout?”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________
• Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

■ ■
NAILED IT

BARELY MADE IT

■ ■
NAILED IT

BARELY MADE IT

“Still think you can’t get a workout in 25 minutes?”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 5

BARELY MADE IT

“Just remember, don’t rest, just modify.”

Today’s Workout: __________________________________________________

• Day 4

NAILED IT

“Today is the day for no rest. 25 minutes start to finish.”

Today’s Workout: __________________________________________________

• Day 3

■ ■

■ ■
NAILED IT

BARELY MADE IT

“Double Day means double the results. Let’s get into it!”

Notes: __________________________________________________________





NAILED IT

Today’s Workouts: _________________________________________________

BARELY MADE IT

Week 3
Weight

Waist

Chest







NAILED IT

BARELY MADE IT

STATURDAY
Thigh

Arm
4

ALPHA CYCLE
• Day 1



Week 4

“It’s only 25 minutes of your life. Get It Done!”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________
• Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

■ ■
NAILED IT

BARELY MADE IT

■ ■
NAILED IT

BARELY MADE IT

“It’s 25 minutes of work. HARD WORK.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 5

BARELY MADE IT

“Today, I want you to give me everything you got.”

Today’s Workout: __________________________________________________

• Day 4

NAILED IT

“3,2,1—your Focus begins NOW!”

Today’s Workout: __________________________________________________

• Day 3

■ ■

■ ■
NAILED IT

BARELY MADE IT

“Double Day. That’s right. You ready for it?”

Notes: __________________________________________________________





NAILED IT

Today’s Workouts: _________________________________________________

BARELY MADE IT

Week 4
Weight

Waist

Chest







NAILED IT

BARELY MADE IT

STATURDAY
Thigh

Arm
5

ALPHA CYCLE
• Day 1



Week 5

“5 days till BETA. It’s time to focus and Get It Done.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________
• Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

■ ■
NAILED IT

BARELY MADE IT

■ ■
NAILED IT

BARELY MADE IT

“2 days. Let’s do this!”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 5

BARELY MADE IT

“3 more days! You sure you’re ready?”

Today’s Workout: __________________________________________________

• Day 4

NAILED IT

“4 days to go. Can you handle it?”

Today’s Workout: __________________________________________________

• Day 3

■ ■

■ ■
NAILED IT

BARELY MADE IT

“Last ALPHA Double Day! You better give it 110%.”

Notes: __________________________________________________________





NAILED IT

Today’s Workouts: _________________________________________________

BARELY MADE IT

Week 5
Weight

Waist

Chest







NAILED IT

BARELY MADE IT

STATURDAY
Thigh

Arm
6

BETA CYCLE
• Day 1



Week 6

“Survived ALPHA huh? Good luck with BETA…you’re gonna need it!”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________
• Day 2

■ ■
NAILED IT

“It ain’t easy. But you better push through, this is BETA.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 3

■ ■
NAILED IT

Notes: __________________________________________________________

■ ■
NAILED IT

BARELY MADE IT

“It’s only 25 minutes of your life. Make every second count.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 5

BARELY MADE IT

“You better be ready to step it up. It’s worth it.”

Today’s Workout: __________________________________________________

• Day 4

BARELY MADE IT

■ ■
NAILED IT

BARELY MADE IT

“No Rest. 100% Results.”

Notes: __________________________________________________________





NAILED IT

Today’s Workouts: _________________________________________________

BARELY MADE IT

Week 6
Weight

Waist

Chest







NAILED IT

BARELY MADE IT

STATURDAY
Thigh

Arm
7

BETA CYCLE
• Day 1



Week 7

“Ready for Week Seven?”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________
• Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

■ ■
NAILED IT

BARELY MADE IT

“Today, when you want to quit, just remember–it’s only 25 minutes!”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 5

■ ■

“25 minutes. Get It Done. No excuses.”

Today’s Workout: __________________________________________________

• Day 4

BARELY MADE IT

“Make every second count. Why? ‘Cause I said so.”

Today’s Workout: __________________________________________________

• Day 3

■ ■
NAILED IT

■ ■
NAILED IT

BARELY MADE IT

“You better bring it!”

Notes: __________________________________________________________





NAILED IT

Today’s Workouts: _________________________________________________

BARELY MADE IT

Week 7
Weight

Waist

Chest







NAILED IT

BARELY MADE IT

STATURDAY
Thigh

Arm
8

BETA CYCLE
• Day 1



Week 8

“Mondays are tough. But let’s NAIL this workout!”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________
• Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

■ ■
NAILED IT

BARELY MADE IT

“It’s simple, either you do it or you don’t. So let’s do it!”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 5

■ ■

“You’re almost there, just keep pushin’ through.”

Today’s Workout: __________________________________________________

• Day 4

BARELY MADE IT

“It ain’t easy, but it IS worth it. Let’s go!”

Today’s Workout: __________________________________________________

• Day 3

■ ■
NAILED IT

■ ■
NAILED IT

BARELY MADE IT

“You know it! Double Day! It’s getting easier…right?”

Notes: __________________________________________________________





NAILED IT

Today’s Workouts: _________________________________________________

BARELY MADE IT

Week 8
Weight

Waist

Chest







NAILED IT

BARELY MADE IT

STATURDAY
Thigh

Arm
9

BETA CYCLE
• Day 1



Week 9

“Playtime is over. Let’s get into it.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________
• Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

■ ■
NAILED IT

BARELY MADE IT

“Don’t stop when you’re tired, stop when you’re done.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 5

■ ■

“You only get what you work for. So let’s go to work!”

Today’s Workout: __________________________________________________

• Day 4

BARELY MADE IT

“No Rest. Pure Focus. 100% Results.”

Today’s Workout: __________________________________________________

• Day 3

■ ■
NAILED IT

■ ■
NAILED IT

BARELY MADE IT

“You’re almost there! Go hard and be proud.”

Notes: __________________________________________________________





NAILED IT

Today’s Workouts: _________________________________________________

BARELY MADE IT

Week 9
Weight

Waist

Chest







NAILED IT

BARELY MADE IT

STATURDAY
Thigh

Arm
10

BETA CYCLE
• Day 1



Week 10

“This is your last week. Make it count.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________
• Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

■ ■
NAILED IT

BARELY MADE IT

“Just 2 more days. Give me everything you got.”

Today’s Workout: __________________________________________________
Notes: __________________________________________________________

• Day 5

■ ■

“3 days to go! I know you have it in you.”

Today’s Workout: __________________________________________________

• Day 4

BARELY MADE IT

“I’m not messin’ around today. Let’s go to work!”

Today’s Workout: __________________________________________________

• Day 3

■ ■
NAILED IT

■ ■
NAILED IT

BARELY MADE IT

“This is it! Make every minute count.”

Notes: __________________________________________________________
REMINDER: Take your “after” photo and enter your stats on the measurement chart located in the Quick-Start Guide or on p. 12 of this journal.

Week 10
Weight

Waist

Chest







NAILED IT

Today’s Workouts: _________________________________________________

BARELY MADE IT





NAILED IT

BARELY MADE IT

STATURDAY
Thigh

Arm
11

Take your “Before” & “AFTER” photos, weight, and measurements.
MEASUREMENTS
DAY 1

Alpha
Results

BETa
Results

Weight
Chest
Waist
ArmS (R/L)
ThighS (R/L)

TA K E Y O U R P I C T U R E S
BEFORE

le p am
Ex

AFTER

le p am
Ex

Share your “before” and “after” photos with us and you’ll get a FREE T-shirt.
Visit FreeT25Tshirt.com to learn how to get your FREE T-shirt.

Consult your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program.
© 2013 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the Focus T25,
Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the
Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody ® and Team Beachbody
Customer Service, go to Beachbody.com.

12…...

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...“Just do it!” This is what I am constantly being told from my personal trainer when I work out at the YMCA to stay motivated to keep in shape. Fitness and health is the form of a person’s wellbeing by staying healthy and in shape. Eating healthy foods while working out and staying well hydrated is the healthiest way to becoming fit. Fitness and health can be well-defined three different ways such as mentally, physically and socially. First, fitness and health can be defined mentally by being psychologically prepared and being aware that making a change is possible. Having a positive outlook on life can be the difference between success and failure when it comes to change and improvement in one’s lifestyle. Thinking about all the positive things is what really helps while working out and staying healthy. Many people like to think about how great they will feel after they exercise and use it as motivation to keep working. Others also treat themselves to a healthy treat after. It is good idea to set some type of fitness or health goal, whether it is being mentally prepared or be willing to change the negative life style to a positive one. Second, fitness and health can be defined by being physically in shape. Working out is the main factor that will get one’s body to be physically fit. Eating healthy foods help the body with proper amount of nutrients to stay healthy. It is important to consume a decent amount of protein prior to exercising. Protein gives the body......

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Fitness

...Patricia Edwards Instructor: Barry Gabay ENG115 10/25/2011 Fitness Trainers Based on what your personal goals are there are several fitness programs available to choose from, whether you are a novice, a beginner, an avid fitness guru or a Baby Boomer, there is a program that is right for you, listed below a some programs that your Fitness Trainer may suggest to get you on your way to a healthy and fun lifestyle, Let’s get Motivated Personal Trainer: If you are new to fitness and not quite comfortable with your body, a Personal Trainer may be the first step in your fitness program, classes are usually a 1 hour class, depending on your trainer. Here are a few things that your personal trainer can offer you Individualized program: your trainer will develop a program that is tailor made for you , discuss any conditions ,training goals and any injuries you may have, and design a program that is safe , and will enable you to reach your health goals, and that is just right for you there is also Motivation :your trainer will provide structure, accountability and help you develop a healthy life style, and also encourages good healthy choices, Efficiency: your trainer will keep you on track and not waste time and get maximum results, Then there is the ultimate coach , your trainer will introduce you to some simple effective routines and build efficiently so before you know you will have confidence and knowledge you never thought you would have.......

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