#Vmfityear14 October Month Workout Plan: HALLOWEEN SLIMDOWN!

HELLO OCTOBER! Oh my goodness the months are flying by! How are YOU doing so far this year? Getting to your goals? Working hard? Or maybe not so hard? Well it's time to CHANGE that. Change for YOU. Do you have a goal that you envision yourself in? Why not put in the work to GET there! You have all the tools you need to get to where you want to be, you just need some self motivation to push yourself to get there. Remember, you only get the results from the work you put INTO yourself.
So why not start NOW. Get ready for this month's new plan,

HALLOWEEN SLIMDOWN

[Random note: Hope you all are subscribed to my new YouTube Channel, where I'll be posting a bunch of videos of workouts in the gym, at home workouts where I workout WITH you, baking and cooking in the kitchen, as well as random vlogs and lifestyle tips!]

In this plan like in all the others you get:

• full calendar of at home/gym workouts
• progress pages
• food log pages
• grocery guide
• chances to win:
• 2 Boxes of Quest Nutrition Quest Bars + Quest Apparel Shirt
• Food Product from P28!

All for $6.50!

Get ready for some HIGH INTENSITY workouts right here, full of jumping actions mixed with some light weights, to get that heart rate going and that fat BLASTING.
If you cannot perform some moves, like a burpee or mountain climbers, I have added a slight modification in there, but if you cannot do them AT ALL due to physical limitations, then this might not be the plan for you! But you can always try any of the other #Vmfityear14 Month Workouts to focus on building strength in the gym to jump start your journey!

So what are you waiting for?! You've got 1 month til the big Spooky Holiday, so grab your program, some light weights, and get to work! You'll be addicted to the sweat and the change you'll see.

Vmfityear2014: Strong and Sexy September

Hello everyone!

Ready for the latest edition to #vmfityear2014 ?!!? Check out

STRONG AND SEXY SEPTEMBER

You know the drill for the #Vmfityear2014 plans!

• calendar full of: gym workouts AND at home workouts
• progress pages
• food log pages
• grocery guide
• PRIZES! 
• You can win Quest Nutrition Quest Bars or P28 products!

This edition's workouts will be focused on building that STRENGTH, and "toned" look that a lot of ladies out there look for! Don't be afraid to hit the weights! They'll mold and form your bodies in AMAZING ways!
Then be on the lookout for next month's edition, Halloween Slimdown! Which will target on blasting the fat before the end of the month!
Who's in it to get STRONG and SEXY this month?!

What are you waiting for?! Purchase below for $6.50!

12-Week Bikini Body Program!

Summer Bikini Body 12-Week Program!

*Information on the Memorial Weekend Sale at the bottom!

3 (three) 4-week calendars FULLL OF FAT BLASTING WORKOUTS to really kick your butt into gear this summer.

The way I've structured these workouts is that they're focused on high intensity moves mixed with low intensity moves, essentially like HIIT (high intensity intervals) cardio without the sprints! There's a mix of circuits, timed intervals, AMRAPs (as many rounds as possible) and more!

All different kinds of workouts to really push your body and make it CHANGE!

Trust me, after workout 1 you WILL FEEL IT! These are intense, you'll want to give up, but you WONT! Because you're going to get closer and closer to your goals each workout you do! Your body will adjust, don't worry! Don't give up, every workout is going to make you stronger, faster and BETTER!

The beauty of this program is that It can be done in the GYM orrrr AT HOME!! You just need some type of resistance (weights, books, soup cans, kettle bell, etc), a step up bench or stair step, an interval timer, and place to MOVE!

Now keep in mind this is the "BIKINI BODY" plan, so if you're looking to build serious muscle, this won't be the plan for you. If you're looking to increase endurance, get some serious fat burn and lose fat, then this is the perfect plan! A "bikini body" isn't a specific size or weight or look, but about you being happy and confident in the skin you're in and being fit and strong in your body!

It's official start date is JUNE 1!
But even If you don't start June 1, you can purchase this plan whenever you want and start the 12 weeks whenever your feel like it!!

Are you ready for a sweaty and intense summer??
Don't miss this opportunity to get your lifestyle on the right track!!

What's included: 
54 pages of:

• 12 weeks of intense fat blasting workouts to work your whole body and lose the fat
• bikini guide tips
• food log and progress pages
• grocery guide
• how to continue the lifestyle after the 12 weeks
• effective cardio for fat loss
• effective HIIT resistance styled workouts
• chances to win these prizes at the end of the 3 months in August! 

1. 2 Quest Nutrition boxes + a tshirt
2. P28 Food product
3. You Fresh Naturals delicious coco-nutbutter!!! 

What are you waiting for?!
I've seen programs like this priced anywhere from $50 to $70! It's crazy! I know we all want to get fit and live healthy, but we have budgets too! So I've made this program affordable for you!

** note: if you cannot perform jumping movements like a squat jump or burpee due to physical limitations, then I recommend not purchasing this plan as it contains these two moves as well as other physically challenging movements similar to them.

Everything for just $23.99! 

#Vmfityear2014 January: Bounce Back Plan

It's here!

#VMFITYEAR2014

Your Fittest Year Yet

This is the January Bounce Back Edition!
Ready to get those New Year Resolutions underway? Ready to actually COMMIT to them and follow through?!
Make this a LIFESTYLE change. Not a temporary plan, but a jumpstart to the rest of your life, where you'll feel confident in the body you have, and continue to improve it daily!

 Read a bit more about the plan here

Each month will have:

• Calendar full of workouts
• Grocery Guide
• Progress Pages
• Food Logs
• 3 Chances to win monthly prizes from either Quest Nutrition, P28Foods, or You Fresh Naturals!

All for $8.50
Very reasonable considering some personal trainers can charge up to $200 a MONTH!

What are you waiting for? Commit yourself to FIT!


<3 vmfitness
Josie Mai
JosieMaiFitness LLC

 

July Goals, Workouts, Protein "Poptart" & Probar Core Review & Discount!

Wahoooo new Month new Goals!! I loved seeing all your goals on the #vmfitjuly hashtag on instagram! They're awesome and you'll all REACH THEM! You got it FITFAM!

Cutting/Leaning/Fat Loss OH MY! And Kickstarting My Healthy Lifestyle Journey.... Again

So a lot of you have asked me about:

Cutting / Leaning Out Stage

However, I feel these terms are more for bodybuilders or competitors. They usually follow bulks or off season with on season leaning out to get to very low body fat percentages for competitions! And they are veryyy strict with their diets and workout, which in my experience, when I did this, didn't turn out so well for me because I rebounded back to the beginning of my journey - same [if not more] weight, measurements, and body fat.

So instead I like to call it the

Fat Loss Stage

aka. the 

Healthy Lifestyle

I say the Healthy Lifestyle, because basically if you're living the healthy lifestyle:

Eating right, keeping consistent workouts, and being body, mind, and health conscious, 

you should be losing fat because you're not stuffing it with the usual processed nasty fatty foods!

#VMFITYEAR 16 Week Workout Plan

Sorry guys! I had to repost this original post split in 2 parts - workouts and then food, because it was messing with my blogger layout!

To see my food plan, click here

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So another year DOWN. Goodbye 2012,  

HELLOOO 2013! 

We're a pretty strong bunch #fitfam. We survived the dreaded Mayan end of the world!

So now what?

Well now it's time for a NEW YEAR.

Did you all slip this past holiday season? These past few weeks, months, or even year?

You know what's great about a New Year? Those little things called

New Years Resolutions!

Eh but who are we kidding? No one EVER sticks to those do they?

So now I am setting my 2013 PLAN, as in, I WILL achieve it! Not a resolution where I'll stick with it for maybe a few weeks, 2 months tops, and then quit.

No no my friends, this time I'm ACTUALLY sticking to these goals I'm setting!

YES. SELF-MOTIVATION! And not to mention motivation from my shmexy Fab 5 friends, and all of YOU, my wonderful followers!

I'm going to stick to my plan because I deserve to be the happiest I can during this New Year right?!

AND SO DO YOU! 

Also It's my birthday tomorrow, January 2nd! I think it'd be a nice birthday present to actually succeed at one of my long term goals!

Remember to use the hashtag on Instagram - #VMFITYEAR - I want to keep track of my progress this year, but alsooooo see all of YOUR journeys and progress! Lets kill this year fitfam! It'll have no idea what hit it!

I've made myself a

 16-week plan 

What?! That long of a plan for a girl who can never stick to something for more than 4 weeks?!

AHAH YES!

This 16 weeks will be my entire Spring Semester as a College Sophomore.

The time will pass anyway, 

so why not be productive and use that time to get in the best shape of my life?!  

BOOM.

Mind blown...

So here I've put my plan out there for all of you to see!

Feel free to use it as a base for ideas if you're stuck with what to do, but you should never copy them EXACTLY. Switch them around to fit YOUR specific needs and goals! I'm having these workouts and foods because of how my semester is planned out with classes, and because of how my body reacts to certain foods.

I'm doing these next 16 weeks in "phases" so that they don't draaaaag out.

I have a habit of getting bored easily, so doing them in phases will help to keep me still interested and motivated!

My plan is a mixture of short term goals [each phase] and one long term goal [16 weeks total!]

Haha I guess I can kinda say "16 weeks out" right?

Like those fitness competitors do for competitions! Makes me feel more "legit" teehehe.

[Switched shoulders & bis/tris day! Fits better with my schedule]

IF YOU CLICK THE IMAGE, IT WILL BECOME LARGER!