This program is for anyone looking to create a healthy lifestyle and feel more comfortable in their own skin.

If you have a size to lose, you're guaranteed to accomplish that goal! However, this is not a requirement. Join us even if you don't have a weight loss goal and graduate the 5 week program leading a healthier lifestyle.  You'll learn how to eat healthier and work out from the comfort of your home.  

A few items to set up your home gym:

1. A medium and heavy set of free weights (dumbbells) appropriate to YOUR current fitness level. Most participants need 8-10 lb weights as their medium weights and 12-15 lb weights as their heavy set. You can identify the medium set strength by trying bicep curls with your weights. If you can do any more than 10 reps with good form (not rocking forward and back), you need to level up! A bent over row is a good test for your heavy set of weights.  Again, you'll want to find a weight you can lift no more than 10 times with proper form. THIS page can help if you don't know these exercises ;)

2. A foam roller Check Marshall's or TJ Maxx if you have one nearby as they often have the best deals. I recommend buying a large foam roller to save time vs. the travel size (this way you can roll BOTH right and left legs at once). 

3. Exercise bench OR a sturdy chair/desk/etc.

Optional:

-One kettlebell (10-15 lbs)

-Resistance band(s)  - Helpful if you'll need to travel during the program

-Exercise step/bench

-Yoga mat

-Your own journal (I'll send you a printable version with our daily goals, but buying a pretty one can be fun)

Monday, Thursday, and Saturday you'll complete a full-body strength training routine that takes about 45 minutes to complete from warm-up to cool-down. 

On Tuesdays, you'll complete a 30 minute body weight focused routine designed to get your heart rate up.

Wednesdays you'll be encouraged to complete 20 minutes of a cardio based interval workout. This could be a running, biking, swimming, or walking workout where you alternate between 1 minute of a faster pace and 1 minute of a slower pace. A sample of this type of workout can be found HERE from one of my podcast episodes. 

Other days you'll be encouraged to move in some way for 20 minutes. You might go for a walk, play with your kids, or do some stretching.  A sample active recovery workout video will be available when you sign up. 

Add in our 30 minute group accountability call and you'll spend about 4.5 hrs a week on sticking to the program.  

Every few weeks the home workout routines will change and live group sessions will be available. However, you don't have to join these workouts. Recorded versions will be available. 

If you can't work out on the days noted in the schedule, you can get help adjusting the schedule. Just reach out before starting or week to week as things come up. Catherine, your certified personal trainer and program leader, is happy to help you adjust things to meet your needs. 

No, running is not required.

While your challenge leader is a big proponent of running, running is not required in this program.  The main workouts you'll complete are strength training focused and can be completed in a small space from the comfort of your home.  The reason for the focus on strength training is that it will help you increase your metabolism, your body's ability to turn food into fuel, even when you're not working out. Strength training will help you reduce body fat and increase the lean tissue in your body to help you drop a size and increase your overall health. 

One day a week you'll be encouraged to complete a  20-minute cardio interval workout that could be running focused, but this is optional. On non-strength training days, you'll also be encouraged to engage in 20 minutes of activity and this would be a good time to add in some running. However, it's not required.

If you are a runner? You're welcome to join and continue your running! The strength training workouts included in the program will definitely help you run stronger and prevent injuries. 

No, you do not need to have a weight loss goal to join us!  Even if you don't have or want to lose a dress or pants size, you can benefit from the Drop 1 Size program. 

Unlike a weight loss challenge or program. the primary goal of the Drop 1 Size Challenge is to help you create a healthy lifestyle through small dietary changes and at home workouts.  I use the Drop 1 Size name, because most people come to me looking to lose pounds. However, it's been my experience that focusing on the scale when it comes to creating a healthy lifestyle often leads to unhealthy habits. In our program we don't use the scale. Instead, our barometer for success is how we feel from the inside out.

Don't have a size to lose? You'll still feel more confident when you fuel your body to feel fabulous and treat it to weekly workouts in a fun, supportive, small group environment. 
One past participant was a mom-to-be who actually gained a size during the program ;) 

However, if you DO have a dress size to lose AND you follow the guidelines, I GUARANTEE you'll accomplish your goal! 

The Drop 1 Size Challenge was created to help participants ditch dieting or temptations of dieting to learn how to create a healthy lifestyle through small, stepwise changes that will last beyond the 5 week program. 

While is DOES include specific workouts, healthy eating tips are more general.  The most prescriptive healthy eating requirement is to gradually go from eating 3-10 servings (fist-size) of whole fruits/veggies per day. If you need or want more specific nutrition planning, the program likely won't be a good fit for you.

Fit Armadillo does have great custom nutrition plans that you can try. Contact Catherine: Catherine@FitArmadillo.com to learn more if a more structured program fits your style.

Reach out to Catherine! Send her an email: Catherine @FitArmadillo.com with your question and/or to set up a time to chat more on the phone before signing up.