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Strong Core Challenge: Day 4

April 23, 2018

Strong Core Challenge Day 4 Welcome to day 4 of 5 of the Strong Core Challenge! I’ve got great news for you… If you’ve stayed on track with your workouts and nutrition the 3 days then you’ve gotten past the hard part and your momentum will carry you the rest of the way and beyond […]

I'm Becky

I'm on a mission to help women lose the weight for good and feel amazing in their bodies without having to spend years of their life continuing the yo-yo diet cycle. 

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What if you could boost your metabolism without counting calories, resorting to tiny portions or giving up  the foods you love?

Strong Core Challenge Day 4

Welcome to day 4 of 5 of the Strong Core Challenge!

I’ve got great news for you…

If you’ve stayed on track with your workouts and nutrition the 3 days then you’ve gotten past the hard part and your momentum will carry you the rest of the way and beyond – great job!

If you haven’t yet sent me an update email, do so right now.

Checking in will help to keep you accountable but more importantly, I can give you personalized strategies for your particular challenges.

Simply email me at becky @ beckyfoxfitness.com with the subject line re: day 4 check-in and I’ll help coach you along.

Here we go!


Day 4 Strong Core Workout

For today’s workout, you’re going to notice a little bit more than just a burn in your core – we’re also going to be utilizing exercises that work your entire body including your arms, back, and booty.

When it comes to losing fat it’s important to get and maintain muscle mass, not just in your stomach, but also your entire body. This will help you boost your metabolism and get results even faster!


Day 4 Nutrition Challenge: The Worst Meal Fix

Right now you should have a full day worth of food journaling in front of you.

In today’s nutrition task, you’re going to identify the worst meal of your day and fix it/clean it up.

Here are some recommendations depending on what your nutrition journal reveals:

  • Breakfast If you find that your typical breakfast option is full of sugar and caffeine, try replacing it with a homemade nutrient-loaded smoothie. Smoothies are also an easy way to add in extra veggies…just throw in some frozen spinach or kale!
  • Lunch If your typical lunch is a coma-inducing high carb meal, try replacing it with an energizing salad. The great thing about salads is you can get one almost anywhere: restaurants, salad bars, premade at the grocery store or make one homemade. Eating a salad a day for a week will dramatically reduce abdominal bloat, double your energy and help you lose unwanted weight.
  • Snacks If you typically eat junk food for your snacks, try replacing them with a combination of fruit and nuts; like an apple and a handful of cashews or grapes and almonds.
  • Dinner Hopefully you’re already implementing the Dinner Veggie Swap. But if you’re not, replace any starches like rice, potatoes and bread with fresh vegetables like kale, green beans, broccoli and bell peppers.

The above are just examples of how you can fix the worst meal of your day to cut calories and keep getting results.

If you’re ever unsure, simply choose a protein + fat + vegetable, you can never go wrong with this healthy combination.

The Worst Meal Fix: Identify the worst meal of your day and clean it up.


So there you have it, day 4 in the books. We’re really cranking along now!

If you successfully completed yesterday’s assignments, you’re doing better than 90% of all people who start an exercise program! You rock! 😉

I look forward to seeing you tomorrow for day 5.

Want more support and guidance on your fitness journey?

Then join us for our 28-Day Jumpstart at Fox Fitness so you can finally feel better, look your best, and have more energy, even if you’re a beginner!

Click HERE to get started!

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I'm Becky Fox, certified fitness & nutrition coach

Like many of the women I've worked with over the last 16 years, I too have struggled with yo-yo dieting, not feeling good enough, lack of motivation, taking care of everyone but myself and feeling like nothing would ever work. 

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