Day 1 - Healthy At Home

High knees (10/10/10)
Hop squats
Quick feet (10/10/10)
Side waterbugs (L)
Side waterbugs (R)
Lunge, Lunge & Squat
Forward/Backward sprints (line to line)
V-sit ups
Speed crunches

Mindset & Motivation
You have a very important goal. Sometimes that goal will feel far away and sometimes it will even feel out of reach.

And with all the "Corona-craziness" going around it is more important than ever to replace any darkness with light.

Sometimes people will doubt you and sometimes you will doubt yourself. Release the Doubt!

There is no room for it! Focus on your Goal! To overcome the doubt you will need a special weapon.


Fit Club is your special weapon!

Fit Club is about sharing positive energy!


That means being mindful of what you think and say so you can be a positive source of energy for everyone around you, this is the Fit Club Way.

And right now the world needs as much positive Fit Club energy as it can get!

So, avoid negativity whenever possible.


That doesn't mean pretending everything is sunshine and rainbows. But don't surround yourself with negativity either.

Because you think about it and what you care about shapes what you experience.


So be mindful of the words you speak and your intentions. And be even more mindful of what thoughts occupy your mind space.

The world needs more healthy positivity and it counting on you to keep your body and thoughts healthy!


I'm coach RJ and I'll see you on the blue

Daily Immune-System Nutrition

Before your body can reach its full metabolism potential it's important we get it running clean -- that's why we do a 48-hour detox.

For the next 48 hours, you will live on water, fruits, and vegetables with just enough protein to keep your muscle mass.  

It's normal to feel a little hungry or tied during a detox.  Don't worry, your energy will come back tenfold after the detox!

For the next 2 days, you will primarily be eating fruits and vegetables with a little protein.

Drink plenty of water to help fill up your tummy and remember it's only 48 hours. 

You got this!



☐ Train yourself not to touch your eyes, nose, and mouth. This is a toughie, but it’s a habit that will serve you the rest of your life, helping you avoid Coronavirus, colds, flu, and other viruses!


☐ Wash your hands often with soap and water for at LEAST 20 seconds. If you don’t have soap or water available, use an alcohol-based hand sanitizer that contains at least 60% alcohol.


☐ Avoid touching common public surfaces that other people touch – like door panels, doorknobs, etc.


☐ Clean and frequently disinfect surfaces and objects (like your cell phone!) that are frequently touched. You can use a regular household cleaner or wipe for this.


☐ Avoid close contact with people who are sick.


☐ If you are sick, stay home.


☐ If you cough or sneeze, cover your mouth and a nose with a tissue and then throw the tissue directly in the trash.