1. Get your head in the game.
It’s all about mindset. Here’s how you can get your attitude where it needs to be to rock the Hammer and Chisel workout program…
Discovery your “why” and write it down.
Why do you want to do this program? What will be different when you chisel your muscles? How will you feel?
Have you ever quit a program halfway in? Ever stopped training for a race or stopped going to the gym? No problem – you just need to decide that this time is different. Be aware of any potential roadblocks (including your attitude!) and make a plan to combat them. Make sure to get your “big why” down on paper, in a notes app, or in a computer file. Somewhere you can refer to it often.
Get excited.
Starting a new program – especially an intense training like The Master’s Hammer and Chisel – IS exciting. It’s like signing up to run a half marathon. There’s an element of fear, no doubt, but a definite sense of anticipation, knowing that you are going to tackle a big goal head on.
2. Start eating clean NOW.
You’ve heard it before – nutrition is 80% or 85% or 90% of your results (depending on which expert is speaking). Whatever the exact percentage is, there is no doubt proper nutrition is KEY. Especially since Hammer and Chisel is #1 an intense program; and #2 will build muscle.
The nutrition plan will have options based on your goal (sculpting plus fat loss, straight muscle building, etc.), but you can be sure it will be based on the portion control container system used in the 21 Day Fix and 21 Day Fix Extreme. Which means if you have the cute little colorful containers, it’s time to pull them out.
Bonus Tip: You need protein to build muscle. You don’t have to eat a big slab of meat at every meal, but you should include protein with all your meals and snacks. Protein helps with muscle growth and repair and it fills you up.
Shakeology will be part of the program.
If you’re not yet drinking Shakeology, now is a great time to start. Shakeology helps fight cravings, gives you energy for your workouts (and your life!) and supplies your body with real, whole superfood nutrients, antioxidants, digestive enzymes, probiotics, vitamins and minerals.
3. Prepare your body.
Now is the perfect time to start preparing for The Master’s Hammer and Chisel. You could be a couch potato between now and the December launch, but wouldn’t it be more fun to attack the program with good habits, and a good base of fitness already in place?
Chose one (or more) of these strategies…
Your fitness game plan:
- Workout 5-6 days per week and make 3 of those full body strength training days
- Do a round or two of the 21 Day Fix.
- Do a round or two of the 21 Day Fix Extreme.
- Do a round or two of Body Beast.
- Mix up all of the above programs. You can do the programs as written or, like me, mix them with other things like running, walking, yoga, dance, etc.
Bonus Tip: I run online challenge groups every month, so if you want daily support and motivation while you’re in training for The Master’s Hammer and Chisel my next groups starts November 30th!
4. Get a good rest and recovery plan in place.
Crushing your workouts is important, but your body needs rest to work its magic. Did you know that strength training causes small tears in the muscles? It’s through the healing process (i.e., rest) that the fibers repair and become stronger. That’s muscle growth simplified.
Choose some of these activities for your rest and recovery plan and start practicing now:
- yoga
- PiYo
- tai chi or Beachbody’s Tai Cheng
- foam rolling (I like “The Stick” – it’s easier to use)
- stretching
- SLEEP
Sleep is super important and it’s probably most likely to be overlooked by busy people, especially moms. Make it a goal to get 7-8 hours of sleep.
5. Set tentative goals and rewards.
You don’t have to have goals set in stone -YET – but it’s fun to think about what you want to accomplish. Toned arms? Reduced body fat? Do you want to firm up? Increase strength? Rock visible abs? (Abs are aways on my list but I haven’t seen them yet!)
The Hammer and Chisel program guide will help you set specific goals, but you can at least thinkabout the results YOU want.
Overachiever’s Tip: Write down those goals on the Vision Board you created in Step #1!
My favorite part of all is setting a reward. What amazing thing will you treat yourself to when you stick with the program? Start brainstorming ideas now and make your reward something that will motivate you to continue. Think massage, girls’ weekend, new clothes, a funky pair of boots, etc. My reward will likely involve Bon Jovi concert tickets for their 2016 tour. Best of all, I’ll be in great shape to rock my concert jeans!
6. Stay updated.
I’ll be sharing news about The Master’s Hammer and Chisel as soon as I get inside details from Team Beachbody, but there are other ways you can stay plugged in. Knowledge breeds excitement which helps with #1 Mindset above!
Stay in the loop:
- Get on the email list for the latest details and program launch info.
- Read the Team Beachbody blog.
- Oh yeah, read MY blog for updates!
- If you’re not already a Team Beachbody Club member, consider at least a free 30 day trial. There will be a Hammer and Chisel sneak peek workout coming in October. Click to try Beachbody on Demand for free.
7. Don’t do it alone!
Technically you CAN do The Master’s Hammer and Chisel on your own, but how boring! Wouldn’t you rather meet some new fit friends and work the program alongside people on the same journey? I’ll be doing a test group in January as well as starting mine right away if you'd like to join me. Find me on FACEBOOK and I can add you!
Bonus No. 8. Gather your equipment.
Check out this article for a list of all the equipment you’ll need for Hammer & Chisel, plus a printable equipment checklist:
Required equipment for Master’s Hammer & Chisel:
- dumbbells of varying weights
- a pull up bar (best option) -or- exercise band with door attachment
- weight bench (best option) -or- stability ball
- workout sheets & pen (will be released with the program). As Sagi says, “write it down!
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