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Pinned
Sep 19 •
WELCOME!!
Introduce yourself in the Rebuild Performance community by posting your name, Instagram handle, where you’re living, and what your goals are! You are all trying to unlock the healthiest version of yourself to obtain a life of physical freedom. Connect with each other on IG, meet up, shout each other out and help each other stay committed! This is the family/community that you have been looking for so you don't have to feel like you're doing this on your own. Next go to "CLASSROOM" and hit "START HERE" for further instructions
Pinned
Sep 27 •
It's time to celebrate
Use this channel to post any and every win you have. This might seem silly but there's some neuroscience behind it to back it up. When you celebrate certain actions, you begin to reward yourself for doing those actions, therefore tying those wins to a good feeling, which leaves you wanting to do more of those actions. Trick the brain into thinking about how to seek out more wins. I'm dead serious about putting anything and everything in here. It can be something as simple as being proud of yourself for hitting the gym 4 days this week to setting a new PR on a lift to describing how your new found confidence/self appreciation showed up outside of the gym. Don't hold back here!
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Pinned
Sep 27 •
30 Day Non-Negotiables Challenge
You are about to experience the biggest quantum leap of your life. This challenge is about building consistency, not perfection. For the next 30 days, you'll commit to 5 simple, daily actions that directly move you toward your health and fitness goals. These are your new non-negotiables. The things you'll hold yourself accountable to no matter how busy life gets. If you do this, I promise you that you will feel a literal quantum shift in your own confidence as well as your physical results. So what I want you to do, is to write a post containing the 5 things that you will be doing daily. Examples would be hitting your protein target, walking 8k steps, getting 8 hours of sleep, drinking a gallon of water, meditating for 10 minutes, etc. You get the point. Keep them simple, clear, and achievable so you can prove to yourself that you can show up every day.
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Oct 24 •
Meal Prep Guide
If you are struggling to make food that fits your macros, please use this document. I tried to put as many options as I could on here to give you all variety. That being said, if you are struggling right now, it may be due to the fact that there is too much variety and you're feeling overwhelmed. Drop the variety gig for 2-3 weeks, pick off of this document, learn what a portion size is, and then get creative later. I promise you everything around nutrition is easier if you know what base you're starting with. Also, "plain" food is not boring if you can learn how to season & cook properly. Some salt + pepper + garlic can go a looooooong way my friends. Add any of your favorite seasonings to any of these meals. This kind of food only tastes bad to you right now because your body has gotten so used to excess sugars that it throws a tantrum when it doesn't get it, and it's tantrum is making you think that foods without it taste bland or bad. Give it a few weeks, your taste buds will change. I promise. Also also, if you need more assistance, please let me know! I can only help out with the things that you tell me about! Some people will need more or less food than what is on here based on your goals and activity levels. IF you think that you are one of these people and you don't know what to do, just ask!
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Oct 15 •
Use this to hit your protein targets!
Trying to meet a higher protein target can be tough and confusing when you first start so I've created a list of foods with the corresponding weight to achieve 30-40g of protein for every meal. Obviously add more if you need more but use this as a baseline.
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