OVERVIEW OVERVIEW PLAN
Planning is the foundation of any successful fitness journey. Without a clear plan, it's easy to lose track or get off course. Start by setting realistic, measurable goals whether it's losing weight, increasing strength, or improving flexibility. Break these goals into smaller milestones to keep you motivated throughout the year
Develop a training schedule that includes a mix of strength, cardio, and recovery, and plan your meals in advance to support your workouts The more detailed and realistic your plan is, the more likely you are to stay on track
EAT TRACK MAXIMIZE
Nutrition plays a critical role in achieving fitness goals. Fueling your body with the right foods will give you the energy needed for your workouts and help your body recover properly afterward Focus on a balanced diet that includes lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables Portion control is key, so be mindful of your calorie intake, and aim for quality over quantity Stock up on whole foods and clear your pantry of processed foods Proper hydration is also essential, so remember to drink plenty of water throughout the day During this time, try to minimize your intake or avoid the following:
Artificial Sweeteners, Alcohol, Caffeine, Dairy, Wheat (Gluten), Soy
Tracking your progress is a powerful tool for staying motivated and making adjustments along the way. Keep a fitness journal or use an app to log your workouts, nutrition, and any other factors like sleep and stress levels. Tracking helps you see patterns, celebrate milestones, and identify areas that need improvement. Whether it's tracking your weight, body measurements, or how much weight you ’ re lifting, monitoring your journey ensures you ' re on the right path
Maximizing your results means taking everything you ' ve learned and pushing yourself to the next level. As your fitness improves, gradually increase the intensity, duration, or frequency of your workouts to keep challenging your body. Incorporate rest days for recovery to avoid burnout, and make sure you ' re getting enough sleep to support muscle repair and growth. Additionally, focus on maintaining consistency and staying committed to your plan even when you hit challenges.
MEAL PLANNING MEAL PLANNING & STRATEGIZING & STRATEGIZING
WEEKLY NUTRITION COUNSELING
Each week, you’ll have a dedicated session with Nutrition Counselor, Stephanie Sullivan, to discuss your nutrition goals and strategize food options that align with your specific needs. Whether you ' re focusing on weight loss, muscle gain, or overall health, Stephanie will help you tailor your meals to support your fitness journey.
WEEKLY CHECK-INS
Stay on track with regular check-ins to review your progress, adjust your meal plan as needed, and ensure you ' re making the best choices to fuel your body and meet your goals.
HEALTHY MEAL
Vegetables: ½ of your plate – choose non-starchy options like greens, broccoli, & asparagus.
Lean Proteins: ¼ of your plate – choose options like beans and lentils or non-vegan, lean protein choices such as wild fish, chicken, turkey, & beef.
Nutrient-Rich Carbs: ⅛ of your plate – choose options like brown rice, quinoa, & sweet potatoes.
Healthy Fats: ⅛ of your plate – choose options like seeds and nuts, nut butters/oils, olive oil, & avocado
DEAS
Include healthy snacks as needed to help maintain energy and provide nutrients to the body without too many calories.
Hard Boiled Eggs
Celery sticks with nut or seed butter
Vegetables with hummus
Fruits & nuts
Brown rice cakes with avocado or nut butter
To help you stay motivated and on track, we’ve created a dedicated community Facebook page just for you! Here’s how you can make the most of it:
New Recipes: Get inspired with healthy, delicious recipes to fuel your workouts and nourish your body.
Fitness Tips: Find helpful tips and tricks from our coaches to improve your form, boost your results, and keep you moving forward.
Ask Questions: Have a question or need support? Our coaches are here to help! Post your questions on the page, and we’ll be happy to guide you.
This page is a safe, supportive space for everyone to connect, share, and grow together. Let’s make 2025 our best year yet! Stay motivated, and let’s crush those fitness goals together!
Click Here to Join the Facebook Group
GET MOVING! GET MOVING!
TWO PERSONAL TRAINING SESSIONS
PER WEEK WITH COLLEEN & LESSLEE:
Receive personalized guidance and support to help you achieve your fitness goals.
ACCESS TO ALL RBCC CLASSES:
Take advantage of a wide variety of classes to keep your workouts fresh and challenging. The participant who attends the most classes by the end of the challenge will win a special prize!
SLEEP SLEEP
Rest well by getting enough quality sleep, ideally for at least 8 hours. Sleep is your body’s chance to recharge and getting enough of it each day further helps support your wellness goals.
IDEAS FOR QUALITY SLEEP
GET ENOUGH ROUTINE
TIPS & TRICKS
The recommended number of hours of sleep to get each night is 7-9.
Enjoy a bedtime ritual to help activate melatonin.
Essential oils like lavender help soothe and relax.
UNWIND
Keep electronic devices away for a bit before bedtime to unwind.
SIMPLIFY YOUR SIMPLIFY YOUR GOALS GOALS
ARBONNE’S 30 DAYS TO HEALTHY LIVING SET
To make reaching your nutrition and fitness goals even easier, we’re excited to introduce Arbonne’s 30 Days to Healthy Living Set. This comprehensive set includes a range of products designed to support your overall wellness, boost energy, and streamline your nutrition, making it easier to stay on track during the challenge. By incorporating these products into your daily routine, you’ll simplify your meal planning and ensure you ’ re giving your body the nutrients it needs to perform at its best. Arbonne’s clean, plant-based formulas make it easy to stay on track with your nutrition goals and feel great while doing it!
FeelFit Protein: Packed with plant-based protein, this delicious shake will keep you fueled and satisfied, perfect for post-workout recovery or as a healthy snack option.
Energy Fizz: A refreshing, low-calorie drink that helps provide sustained energy throughout the day without the crash, keeping you active and focused.
Gut Health & Microbiome Support: Support your digestive system and improve gut health, essential for optimal digestion, immunity, and overall well-being.
CleanTox Herbal Detox Tea: A soothing herbal blend designed to support detoxification, help cleanse your system, and promote hydration
GET TO KNOW GET TO KNOW YOUR SET YOUR SET
ESSENTIALMEAL MEAL REPLACEMENT PROTEIN SHAKE:
24 g of protein & all 9 essential amino acids to fuel your body & satisfy hunger
To use: Add 2 scoops to 9 fl oz of cold water and shake.
ENERGYFIZZ GINSENG FIZZ STICKS OR CAFFEINE-FREE ENERGYFIZZ B VITAMIN FIZZ STICKS:
Helps increase energy levels and enhance cognitive function
To use: Add 1 stick pack to 8 fl oz of water and stir.
GUTHEALTH DIGESTION & MICROBIOME SUPPORT:
13 key digestive enzymes, prebiotics, and 3 billion CFU of probiotics
To use: Add 1 stick to 4 oz of cold/room temperature liquid & stir. Alternatively, you could add to your shake with the additional liquid
CLEANTOX HERBAL DETOX TEA: Supports detoxification of the liver & kidneys
To use: Pour 8 oz of freshly boiled water over 1 tea bag, then steep for 5–10 minutes. Chill afterwards to enjoy iced, if preferred.
CLEANTOX GENTLE CLEANSE: Assists with the elimination of toxins.
To use: Add 1 packet to 32 fl oz of warm water & shake
GUTHEALTH PREBIOTIC FIBER: Supports gut health & regularity
To use: Add 1 scoop to your favorite drink, smoothie, or food.
BEWELL SUPERFOOD GREENS:
36 fruits & vegetables, antioxidants, and phytonutrients in every scoop
To use: Mix 1 scoop with 8 oz of liquid.
INNERCALM ADAPTOGENIC DESTRESS POWDER: Helps keep a calm state of mind.
To use: Add 1 scoop to 8 fl oz of water and stir
SIMPLIFY YOUR SIMPLIFY YOUR GOALS GOALS
The Isagenix 30-Day Reset is a simple, proven system designed to help with healthy, sustainable weight loss. It supports weight management, builds lean muscle, and promotes healthier habits. Combining nutrient-rich shakes, adaptogens, targeted supplements, and cleanse support, this system enhances metabolism, reduces stress, and detoxifies the body. With an easy-to-follow guide, it helps you seamlessly incorporate these changes into your daily routine for long-lasting results.
ISALEAN PROTEIN SHAKE:
A nutrient-dense meal with 24 grams of undenatured grass-fed whey protein or plant-based protein. This delicious shake helps support metabolism, build lean muscle, and helps you feel satisfied longer with 24 vitamins and minerals sourced from whole foods.
Isalean Cleanse for Life:
Gentle detox system support from botanicals, vitamins, and plant-sourced trace minerals.
Designed for Cleanse Days to support the body’s natural detoxification systems and help fight oxidative stress.
GET TO KNOW GET TO KNOW YOUR SET YOUR SET
NATURAL
ACCELERATOR:
Helps boost metabolism and the fat-burning process with clinically studied citrus extracts.
IONIX SUPREME:
Stress less. Botanical adaptogens and nutrients to combat the negative effects of stress. The classic adaptogen support.
ISAFLUSH:
Gentle digestive support for balanced regularity.
SNACK BITES:
Snack smarter with 5 grams of protein and only 100-110 calories. Perfect for Cleanse Days, with filling fiber and good fats in every bite!
ADAPTOGEN ELIXIR:
Find yourself calm, relaxed, sleeping better, and better able to adapt to stress with support from soothing adaptogens, botanicals, and nutrients. A more modern take on daily adaptogen support.
SMOOTHIE Menu
CINNABON
Vanilla Protein Powder, Yogurt, Cinnamon, Vanilla Extract, Choice of Milk, Ice
STRAWBERRY SHORTCAKE
Strawberry or Vanilla Protein Powder, Strawberries, Yogurt, Choice of Milk, Ice
VERY BERRY
Strawberry or Vanilla Protein Powder, Strawberries, Blackberries, Blueberries, Yogurt, Choice of Milk, Ice
MATCHA LATTE
Vanilla Protein Powder, Matcha Powder, Yogurt, Choice of Milk, Ice
NUTTY CHOCOLATE BANANA
Chocolate Protein Powder, Banana, Peanut/Almond Butter, Yogurt, Choice of Milk, Ice
BUILD YOUR OWN
Protein Powder, Oat or Almond Milk, Choice of Fruit, Almond or Peanut Butter, Yogurt, Ice
MOBILE: (302) 245-2582
EMAIL: LESSLEE@COACHLESSLEE.COM
SULLIVAN:
(484) 431-6873
EMAIL: TRXBYSTEPH@GMAIL.COM
FITNESS CLASS SCHEDULE
MONDAY
8:30 - 9:30AM
9:35 - 10:05AM
TUESDAY
7:30 - 8:30AM
9:00 - 10:00AM
11:00 - 11:45AM
WEDNESDAY
9:00 - 10:00AM 9:00 - 9:30AM
BARRE WITH LESSLEE
PILATES WITH LESSLEE
REJUVENATE YOGA WITH STEPHANIE
RESTORATIVE YOGA WITH STEPHANIE
MOBILITY FOR GOLFERS WITH COLLEEN
POWER SCULPT WITH COLLEEN
CHAIR STRENGTH WITH COLLEEN
10:15 - 11:00AM
CIRCUIT TRAINING WITH LESSLEE
6:00 - 7:00PM RESTORATIVE YOGA WITH EMMA
FRIDAY
10:00 - 11:00AM RESTORATIVE YOGA WITH STEPHANIE
11:30 - 12:30PM CHAIR AEROBICS WITH CINDY
THURSDAY SATURDAY
8:30 - 9:30AM BARRE WITH LESSLEE
9:45 - 10:30AM BALANCE & CORE WITH COLLEEN
SIGN UP FOR CLASSES & CHECK SCHEDULE
CHANGES IN THE FORETEES APP
FAQS FAQS
1. Can I choose which RBCC classes I attend, or are there specific classes I need to take?
You have full flexibility! You can choose from any RBCC classes that fit your schedule and interests. The more classes you attend, the better your chances of winning the prize for the most classes attended at the end of the challenge.
2. How do the weekly check-ins with Stephanie work?
The weekly check-ins with Stephanie are designed to provide personalized support for your nutrition journey. During these sessions, you'll discuss your progress, review your meal plan, and make adjustments to better align with your goals. These check-ins will help you stay on track and feel confident in your nutrition choices.
3. What if I can't attend every personal training session with Colleen & Lesslee? While we encourage consistency, we understand that life can get in the way. If you miss a personal training session, please let Colleen or Lesslee know ahead of time, and they will help you reschedule. However, attending all your sessions will help you stay on track and make the most of the program.
4. What happens if I miss a weekly check-in with Stephanie? If you miss a check-in with Stephanie, please let her know as soon as possible. She can help reschedule your session to ensure you don’t fall behind. Regular check-ins are key to making steady progress, so it's important to stay engaged with your nutrition plan.
5. Do I need to follow the Arbonne products to participate in the challenge? No, using Arbonne products is optional and also comes with an additional cost The 30 Days to Healthy Living Set is a convenient way to support your nutrition, but it’s not required to participate in the challenge. You can follow the nutrition plan that works best for you, and still make great progress toward your fitness goals.
6. I am finding it hard to resist some of my cravings, particularly when friends and family are not following this program with me. What can I do? It can be tough to stay committed to your goals when others around you aren't on the same path. Here are some tips to help you stay on track: Drink water flavored with citrus or berries: This can help promote a feeling of fullness and shift your focus away from food. If you indulge, don’t be hard on yourself: Remember all the positive steps you ' ve taken towards becoming healthier. One moment doesn't undo all the progress you ' ve made. Get refocused: Healthy living is a choice you make every day. If you slip up, simply get back on track and keep moving forward. Be kind to yourself: This journey is about sustainable change, not perfection. Focus on your long-term health, and remember that you ’ re making lasting progress, not aiming for perfection.