Every week we submit an assessment in the 1stphorm app to review the week. Make small adjustment and get better for the next week. I hope ya'll are ready for week 4!! Almost half through the August 8 week challenge! If you are not in the current challenge you should still be submitting your assessment.

Just a reminder you have to be in the 1stphorm app to participate. Share your activity with the workout complete stamp on it! It can be a custom workout where you type it in, a picture of your workout, or a program workout! Step 4!

share your protein check mark each day!!! for each day you hit protein you will be entered to win a 50$ gift card to 1stphorm!!! this is week 1 of the 8-week challenge! where the top three winners(based on results and task completed) will get a legit prize bundle. if you still need to take your pictures do them today in the 1stphorm app

Share a small win you had this week! Mine was writing in my journal Monday and Tuesday

Team, we all go through slumps or try to do too much to get the results we want. But, dont forget the basic win. Your goal should be if in a deficit and more than 20lbs to lose. That 1-3lbs per week of weight loss. If you are less than 20lbs to reach your goal. Than 1-2 lbs weight loss per week but you have to be very locked in on your calories. Its the long game The basics are and in this order HIT YOUR PROTEIN. GET THAT CHECK MARK. WE DO NOT SETTLE ON PROTEIN MEET YOUR TOTAL CALORIES. DONT TRY TO EAT LESS AND GET TO THAT CHECK MARK DRINK 120OZ OF WATER A MOVEMENT 45 MINUTES OF MOVEMENT(do not over think this, a 45 minute walk is your best workout) These 4 steps are what all winners live by.