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17 May Your Tour ROAD MAP

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SWEAT WITH INTENTION

Fit in AT LEAST one 15-minute workout a day, 6 days a week, with a day of rest (don’t skip this!). Take a class, workout at home (either with Rockout Results or the ROTR Tour Weekly Workout), or hit the streets and go for a run!

+ When you start TOUR, meet your body where it is. Start slow, always modify where needed.

+ If you want to do the free 15 minute class more than once, you can!

+Make sure you start with a proper warm up and end with a proper cool down. At least 3-5 minutes for each.

MIX IT UP IN THE KITCHEN

MIXTAPE MEALS: The concept is easy. We believe that if you have a properly stocked pantry and a few fresh ingredients, you will shop less, save money, waste less and enjoy fully balanced and nutritious meals.

Each week we will provide a grocery list of 12 items or less (in conjunction with the PANTRY LIST on the last page) and include up to 10 new recipes and countless variations. We provide easy instructions to meal prep and mix it up throughout the week! Check out the below for general tips to keep you on track during TOUR.

+ Eat WHOLE as much as possible and say NO to processed foods. Try to buy organic and non-GMO. Eating whole (unprocessed) = the most nutrition and best health! Processed foods contain additives, artificial flavorings and other chemical ingredients.

+ Limit your meat intake to 1-2 times a week. When eating meat, look for free range, organic, raised without antibiotics and hormone free. When eating fish, look for sustainable and environmentally responsible fish.

+ Limit or eliminate gluten. It may seem like a fad, but continued research shows that most people have some level of intolerance. Gluten is commonly found in bread, pasta & cereals but is also found in less likely items like sauces, beer, and salad dressings.

+ Limit or eliminate dairy. Another often undiagnosed allergen, dairy can wreak havoc on your digestive system. Swap whole milk for a nut alternative like almond or cashew and try to stay away from cheeses (other than a sprinkle!)

+ Limit or eliminate sugar and NO artificial sweeteners. This includes your coffee, meals, dressings, etc.

+ DRINK UP. Drink at least 64 oz of water a day. Say no to soda and sugary drinks. Drink only one cup of coffee a day (with no added sugars and add almond or even coconut milk). Limit your alcohol consumption to 1-2 times a week. One glass of red wine is your best bet.

MAKE NOISE!

One loud member of our community who checks in regularly with us on social media and shares their journey (and the love!) will win a  trip for two to LA! As we begin, make sure you’re connected with us and use #riseoftherebel and #poundtour to listen and support your fellow #noisemakers.

We can’t wait to hear you MAKE NOISE and spread the LOVE and MOTIVATION to your fellow tour members on the RISE OF THE REBEL TOUR!

Make sure you’re receiving our TOUR emails because each Sunday you’ll be getting the ROADMAP for that week that includes your streamable 15-minute workout, MIXtape Meals & Weekly Tweak!

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