Total Lean Challenge: Week 9

Tweet

You’ve made it! This is the third and final phase of Total Lean Challenge.  By this point, you should have a consistent handle on your dietary habits by exercising healthy food choices and portion control.  Even if your progress is slower than expected, don’t lose hope.  This is a lifestyle change program, not a crash diet.

This week’s meal plan may look slightly different than previous plans yet still delivers six meals each day.  This plan incorporates more carbohydrates (from fruit) and lean protein from Lean Shake 25 in the first half of the day.  Carbohydrates are an excellent energy source and by consuming them early you allow the body to use them as energy throughout the day.  Lean Shake 25 contains oat beta-glucan, which delivers a low glycemic response; this means it has a sustained effect on blood sugar and energy levels than consuming high-glycemic carbs (think pastries, cookies, breads, etc); no sugar ‘coma’ here.

The largest meal of the day is meal five; rich in lean protein, complex carbs and healthy sources of fat followed by a night time snack.  This plan is especially useful for individuals with a busy lifestyle, always on the go!

For those who would rather consume their largest meal of the day for lunch, simply invert meal three with meal five.  Do what works best for your schedule.  Download meal plan here.  Download shopping list here.  View all Total Lean Challenge plans here.

 

Workouts for Phase III of Total Lean Challenge have changed yet again.  You will notice the addition of supersets into Monday and Tuesday workouts.  Supersets are movements performed back-to-back without rest in between.  This is an advanced method of targeting muscle groups by increasing the intensity of workouts thereby stimulating muscle growth.  Don’t worry about missing out on cardio, these will really get the heart rate up.  Besides, cardio day is Thursday and it’s back to circuits on Friday.  Be sure to check in on Saturday for your bonus workout! Download workout plan here.  View all Total Lean Challenge plans here 

Check out week nine instructional workout video to learn how to perform supersets and any other movements you are unfamiliar with.

Once you’re finished with another great week of workouts, follow @GNCLiveWell and tweet using #RespectYourself on Sunday, March 10th  to be entered to win the following prize:

Are you new to the Total Lean Challenge? You can enter at any time! Click below.

Keep up the great work!  As always, feel free to reach out to us on twitter: @GNC_Kelly and@GNC_Dan.  Just in case you missed Challenge details you can check out our FAQ page and Total Lean Challenge welcome post. 

Heart Health - Is Your Omega and Alpha?

Tweet

Authored by: Dr. Edmundowicz

By now I’m sure you’ve heard or read information on the benefits that omega-3 fatty acids can have on your health. There are countless articles, blog posts and other pieces of content on the subject, and as research continues to develop, we keep learning more and more every day.

To date we know that the omega-3 fatty acids EPA & DHA can have a positive impact on the following areas:

-Cardiovascular health and healthy cholesterol levels

-Healthy blood pressure

-Joint health and inflammation

-Eye and brain function

-Skin health

These benefits have been proven through clinical research and the results are widely accepted. In fact, the American Heart Association recommends that healthy people should consume one gram of omega-3 fatty acids per day, and that those with elevated triglyceride levels should up their intake to around two to four grams per day.

Omega-3s are commonly found in many of the foods we eat, including fish like salmon, along with vegetarian sources including flax seeds, walnuts and leafy greens like spinach or collard greens. If you’re not into these kinds of foods, there are also plenty of omega-3 products on the market. These products provide a concentrated dose of omega-3s, usually in a capsulated form, to help you reach your recommended daily levels.

While there are a number of products out there, they are not all the same. It’s important to be able to tell the difference and understand exactly what you are purchasing.

Here are a few things to look for when purchasing a fish oil or omega-3 supplement:

Potency

To ensure you’re getting enough omega-3s, it’s important to look for the EPA/DHA concentration on the product’s label. Many value brand fish oils will count the total grams of fish oil on the front of the label, but that number doesn’t necessarily equal the total amount of omega-3s. View the Supplement Facts panel to find the total concentration of omegas per serving to be sure you’re getting the optimal potency.

Quality

The quality of the fish oil goes hand in hand with the potency of the product. Many brands used farm-raised fish to make their products and this can have an affect on the end result. Look for products that use fish oil sourced from wild caught sources, like Alaskan Salmon, which generally provide a richer source of omega-3s than farm-raised fish.

Purity

Contaminants like mercury, cadmium, lead and PCBs are a common worry when it comes to fish and fish based products. Most fish oil supplements undergo a purification process to remove these contaminants, and many brands will have purity claims directly on the product’s label. Be sure to check the facts on the label to ease any concerns you might have about the product’s purity.

If you don’t want to use a fish-based supplement, there are also vegetarian-based products derived from flax and other vegetarian sources that were previously mentioned.

For more information on Fish Oil and Omega-3 products visit GNC.com/FishOil.

Total Lean Challenge: Week 8

Tweet

Hello Challengers! Welcome to week 8 of Total Lean Challenge.  We have two exciting changes as we celebrate the conclusion of phase II in this challenge.  This week we are introducing two new tools in your dietary “toolbox”: the NEW Orange Cream flavor of Lean Shake 25 and NEW Premium CLA Complex.  

At GNC headquarters we refer to the new Lean Shake 25 Orange Cream flavor as the nutritious and yummy equivalent of the Creamsicle.  Doesn’t that thought take you back to your days as a kid?  For those who love variety, there are 6 more flavors to choose from too.  

Orange Cream is at least one of five total meals each day in this week’s meal plan.  Feel free to switch out a different flavor of Lean Shake 25 if you’re not partial to orange cream deliciousness; the nutrient content is still the same quality of the other flavors. 

You may notice the addition of Premium CLA Complex, a healthy fat complex, in to the two larger meals this week.  This particular complex features omegas 3, 6, 9 and GLA to fuel fat metabolism.  It’s stimulant free, clinically proven to improve body composition and supports lean muscle tone.  Enough said!

This meal plan is set at ~1,500 calories.  Meals 1, 3, and 5 are of the same calorie count allowing you to switch the order if you choose.  Meals 2 and 4 can also be inverted.  Download Week 8 Meal Plan  Download Week 8 Shopping List  View all Total Lean Challenge plans here 

 

This week’s workout plan will follow the same pattern as the previous three weeks: lower body, upperbody, cardio, active rest, and completed with a circuit!  Finish strong this week and get ready for a third and final phase of workouts that will push you to your max.  Download Week 8 Workout Plan View all Total Lean Challenge plans here

Steve Pfiester is back for another week of workouts.  He will teach, motivate, and challenge you to simply do more! Keep watching the video below for each day of the workout plan.

Once you’re finished with another great week of workouts, follow @GNCLiveWell and tweet using #RespectYourself  on Sunday, March 3rd  to be entered to win the following prize: 

Are you new to the Total Lean Challenge? You can enter at any time! Click below.

Keep up the great work!  As always, feel free to reach out to us on twitter: @GNC_Kelly and @GNC_Dan.  Just in case you missed Challenge details you can check out our FAQ page and Total Lean Challenge welcome post. 

2012 GNC Top Vendor Awards

Tweet

It’s red carpet season and we’re joining in here at GNC. Every year we honor select vendors with the GNC Vendor awards. Typically these awards are given out at the Arnold Sports Festival, but this year we couldn’t wait any longer to announce the winners. Put on your best dress, take your seats, and get your acceptance speech ready. Drumroll please!

Rising Star award

This is given annually to emerging brand that has demonstrated strong sales growth in a short time period. They fully support GNC customers in regards to favorable promotional activity and programs and show significant growth potential.

Sports Winner: MusclePharm

MusclePharm is an outstanding vendor for GNC making many high quality products our customers love. They focus on products for active lifestyles and you can’t miss their packaging with the unmistakable green dominating their section in GNC.  Some of their popular products at GNC include Assault, Combat Powder, and Bullet Proof.

 

Wellness Winner: Healthy Natural Systems

Healthy Natural Systems products have been extremely popular since coming to GNC. They make a variety of energy & endurance products along with diet products. Some of their top selling items at GNC are Raspberry Ketone with Green Coffee Bean , Raspberry Ketone3x Triple Strength, and Garcinia Cambogia Extract. 

 

Outstanding Partnership

This award is given annually to vendor partners that consistently support current and new store programs. They deliver important meaningful sales to the category and add value to GNC from a brand standpoint and from a customer shopping experience perspective.

Sports Winner: Cellucor

Cellucor is an extremely popular brand and make a variety of products that sports nutrition fans love. They have been a wonderful partner in 2012 and we look forward to a continued outstanding relationship with them in 2013. Just a few of the popular products from Cellucor at GNC include C4 Extreme, NO3 Chrome, and P6 Extreme.

 

Wellness Winner: Rightway Nutrition

Rightway Nutrition has been an outstanding partner in 2012 and has added great value to GNC and from a shopping experience.  Their top products include Pure Green Coffee Bean Extract, Superfruit Fat Burner, and Raspberry Ketones.  

 

Best Product Innovation

Several aspects make this award winner impressive given the requirement to outperform competitors. Those aspects include successfully bringing a product into a mature, competitive category. Other aspects include quickly establishing the product with effective marketing, sampling, and trial drivers and finally becoming a best-selling new product.

Sports Winner: Cellucor Super-HD

Cellucor  Super-HD was released to huge fanfare in 2012 and has been a steady hit since its initial launch. Super- HD is a high definition agent. It features iFAS503^TM, which promotes energy & focus.

 

Wellness Winner: Anatabloc

Anatabloc is an extremely popular and highly reviewed product. There are over 145 ratings of this product on GNC.com with an average rating of 4.5 out of 5. Anatbloc is intended for anti-inflammatory support.

 

Best Protein Bar

In the ultra-competitive bar category, success requires ongoing, consistent sampling and grass roots efforts, both inside/outside of GNC stores. This brand sustains key programs such as consumer sampling, strong promotional activity, and employee sampling and engagement. Finally, the winner brings innovation and of course, offers tremendous taste along with healthy nutritional support.

Winner: Quest Bar

With so many different types of bars on the market this is an extremely competitive category. Quest Bar features a wide variety of great tasting flavors with a clean nutritional profile. Some of their most popular flavors at GNC are Chocolate Brownie, Banana Nut Muffin, and Apple Pie.

 

Brand of the Year

Key attributes for our brand of the year award include top notch innovation, extremely competitive products, quality formulations, and top selling products.

Sports Winner: BPI  Sports

BPI had an amazing year at GNC. Their product innovation and speed to market have been outstanding and helped boost them to high heights at GNC this year. Their popular products include STIM-ELITE, PUMP-HD, and BUILD-HD. They’ve also participated in customer giveaways, athlete appearances, store takeovers, and given away a lot of free samples to GNC customers. Finally they have been outstanding partners in every aspect of the business in 2012!

 

Congratulations everyone!

Just Soy You Know

Tweet

Authored by: Dr. Maroon

Study after study on the subject of protein in our diet shows how essential it is to our muscle health, especially important as we age. As a busy neurosurgeon and triathlete I am constantly pushing my body to the limit and maintaining muscle health is extremely important me. So, I routinely use high quality protein supplements that include the amino acid leucine, which has been shown to be more effective than other amino acids to improve muscle cell building as we age. 

Milk based whey and casein protein supplements are considered an excellent source of essential amino acids used by the body to maintain muscle building.  While I have personally used both whey and casein protein supplements with excellent results for years for both training and general muscle maintenance, I recently tried GNC’s NEW Pro Performance 100% Soy Isolate and am finding it to be a very good alternative protein source.  

Soy based protein supplements can offer an excellent alternative source of essential amino acids especially for those who wish to avoid milk products. I recently have become more lactose intolerant and was introduced to the soy protein, which is from a plant source.  This fact is also appealing to vegetarians and others who want to use a plant based protein source.  Soy also contains high quantities of the essential amino acid leucine and studies have shown that soy protein taken by active individuals helps support muscles during exercise. 

Using GNC’s Protein Number tool, I recently found my target protein number to be 116 grams of protein per day when I’m training.  By adding two servings of the soy protein supplement (which contains 25 grams of protein per serving) to my regular diet of lean meat, fresh vegetables and fruit I am able to ensure that I am getting adequate dietary protein. By carefully constructing my diet each day, I am able to keep my body primed to compete in a sport I love and maintain energy throughout a busy day in the OR.  I have also found that soy based protein is easier for me to digest and I love the chocolate flavor.

Soy protein may be a great fit for you if you fall into any of the following categories:

-Vegetarian
-Avoid dairy products
-Need to increase daily protein intake
-Concerned about maintaining muscle mass
-Looking for high quantities of leucine

Even if you are not a busy neurosurgeon or triathlete you need protein in your diet. If you have any underlying health related issue discuss any diet or exercise changes with your doctor before you begin.  The key to maintaining your health is to start now – Find your Protein Number today and learn how protein supplementation can change your day!

Total Lean Challenge: Week 7

Tweet

Did you overdo it for Valentine’s Day on Thursday? So did I. What can I say; chocolate and I are well known companions.  That’s no excuse though!  It’s time to get back on track. 

If you’ve ever felt like once you slip up on your daily meal plan or workout efforts, the rest of the day is shot, you’re not alone.  Some days I let old habits or thoughts control my attitude too. However, you and you alone are in control of achieving your goals. It’s as simple as that.  Every meal and every workout is an opportunity to start fresh.  Even if you only made one healthy decision today, one healthy decision is better than nothing at all; “it’s only failure when you stop trying.” 

The meal plan for this week is set at ~1,500 calories per day and frequency of eating is reduced to four meals daily.  You’ve experienced what it is like to eat 6 and 5 smaller meals each day; after this week you should have a better feel for what works best for you.  If you don’t prefer this change, repeat one of your favorite meal plans from weeks 1-6.  Regardless, do what works best for your goals and schedule.  View meal plan and view shopping list.  View all Total Lean Challenge plans here.

 

Monday begins with a lower body workout, Tuesday is upper body workout, Thursday is cardio day, Friday is active rest, and Saturday is topped off with a circuit.  Remember to check back on our Facebook wall or Twitter on Saturday to find the Surprise workout with FitFluential! View workout plan. View all Total Lean Challenge plans here. 

In the event that you’re unfamiliar with a workout, check out Steve Pfiester’s video demonstration and explanation.  As an added bonus, you’ll receive that nudge you may need to get motivated to work!

Last but certainly not least, here is our week seven Total Lean Challenge prize.  Follow @GNCLiveWell and tweet using #RespectYourself on Sunday, Feb 17^th to be entered to win! 

Are you new to the Total Lean Challenge? You can enter at any time! Click below. 

Keep up the great work!  As always, feel free to reach out to us on twitter: @GNC_Kelly and @GNC_Dan.  Just in case you missed Challenge details you can check out our FAQ page and Total Lean Challenge welcome post. 

Love Bites GNC in The Kitchen

Tweet

In honor of Valentine’s Day and Heart Health month, we’ve put together some tasty and heart healthy treats for you and that special someone.  Whether you’re "nuts" for your Valentine, “berry” easy to please, or in a “love bites” mood, these treats will leave you feeling struck by cupid. 

"Nuts for You" Almond Butter

Ingredients:
1 c almonds, dry roasted, unsalted
1 Tbsp walnut oil
1/8 tsp sea salt

Directions: Place almonds in food processor and blend until grainy to powdery consistency.  Once complete, be sure to scrape remaining almond mixture from walls of bowl and add in oil and salt. Mix well until thick consistency is achieved and oil is well incorporated. 

Yield: 4 servings

Dr. Edmundowicz’s Hearty Tip: Almonds and walnut oil contain healthy unsaturated fats, which are an essential part of any healthy diet. 

"Berry Easy" Valentine Tart

Ingredients:
Nonstick cooking spray
1 Tbsp sugar
½ tsp cornstarch
4 Tbsp water
½ c fresh blueberries
½ c fresh raspberries
1 Tbsp sugar
½ Tbsp cinnamon
2 sheets frozen phyllo dough (9 x14-inch rectangles), thawed
4 oz 70% dark chocolate (optional)

Directions: Preheat oven to 375 degrees F. Lightly coat rectangular tart pans (or use muffin tins if you don’t have tart pans) with cooking spray; set aside. In a small saucepan stir together the only half of the sugar and all of the cornstarch. Stir in water and half of the berries. Cook and stir over medium heat until mixture is thickened and bubbly and then fold in remaining berries and set aside. In small bowl stir together the remaining sugar and the cinnamon. Place one sheet of phyllo on cutting board. Lightly coat with cooking spray; sprinkle with about 1 teaspoon sugar mixture. Repeat layering with remaining phyllo and sugar mixture, ending with cooking spray.  With a sharp knife, cut phyllo stack in half lengthwise and crosswise, forming four rectangles and ease rectangles into prepared tart pans. Bake for 8 minutes or until phyllo is golden brown.  Cool slightly; remove shells from pans and spoon filling into shells just before serving.  Melt chocolate and drizzle across the top of the tart (optional). Serve warm. 

Yield: 4 servings

Dr. Costa’s Hearty Tip: Blueberries get their blue color from anthocyanins which are polyphenols with antioxidant power. 

Vanilla Valentine Protein Cakes

Ingredients:
1 cup oat flour or equivalent of quick oats blended to fine powder
2 scoops Pro Performance 100% Whey Vanilla Cream
¼ tsp salt
½ tsp baking soda
4 egg whites
½ c Truvia
½ smashed banana        
2 tsp Super Flax Meal
4 oz water

Directions: Preheat oven to 350 degrees.  In large bowl combine oat flour, protein, salt, and baking soda.  In medium bowl whisk together egg whites, Truvia, banana, and water.  Combine wet and dry ingredients, stirring well.  Lightly spray or grease 8x8 glass dish with non-stick spray or coconut oil.  Pour batter into dish and place in oven to cook for 20-25 minutes. 

Yield: 16 squares

Dr. Prisk’s Hearty Tip: Oat beta glucan provides dietary support for normal, healthy cholesterol levels. Oat beta glucan is also found in Lean Shake and Lean Shake 25!

Frozen Fruity "Love Bites"

Ingredients
For the grape bites:
12 green seedless grapes
1/2 c vanilla Greek yogurt
1/2 c walnuts
For the blueberry bites:
1 c fresh blueberries
3/4 c Greek yogurt, plain
3 oz 70% dark chocolate

Directions
For the grape bites:
Rinse the grapes and allow them to dry. In the meantime, hand chop or use a food processor to finely chop the walnuts. Once the grapes are dry, coat them in the honey-flavored Greek yogurt and them immediately coat them in the finely chopped walnuts. Place them in the freezer until about 30 minutes before serving.

Yield: 1 serving

For the blueberry bites:
Rinse the blueberries and allow them to dry. Once dry, coat each blueberry in the Greek yogurt and freeze for 1 hour. In the meantime, melt the 70% dark chocolate in a small bowl. Coat the frozen yogurt-covered blueberries in the melted chocolate and freeze again. Remove from the freezer about 15 minutes before serving.

Yield: 2 servings

Dr. Maroon’s Hearty Tip: The walnuts in these “bites” offer a great source of omega 3s and the blueberries and dark chocolate provide a nice polyphenol antioxidant boost!

If sweet treats aren't enough to get you in the Valentine's Day spirit, perhaps this video will do the trick.

Nutrition Facts (per serving):

What healthy treats are you indulging in this Valentine's Day?

Total Lean Challenge: Week 6

Tweet

Hey Challengers! Welcome to week six of the Total Lean Challenge.  You’re nearly half way to your goal by now.  What else is significant about this week? Valentine’s Day of course!  The prize pack up for grabs this week is to win a 1 year supply of Lean Shake 25 for you AND a friend! What says “I love you” more than sharing the gift of health with someone else?  After all, reaching health and wellness goals is much more fun with others keeping you accountable. 

We encourage you to commit this week of meal planning and workouts to the person you love and value most!  Think of them and your commitment when you’re contemplating slacking off. Better yet, invite them to join you.  Either way, it’s a win: win. 

This week’s meal plan remains set at ~1,500 calories and includes 3 recipes.  The theme for this week is smoothies, delicious protein smoothies.  Use the combinations we’ve suggested in the meal plan or incorporate a different flavor of Lean Shake 25 to mix it up.  The first meal of the day is more substantial than last week so feel free to get creative but be mindful of calorie intake. 

View meal plan, recipes, and shopping list.

If you have a smoothie recipe to share, please post it on our Facebook wall or Twitter using #respectyourself.  We’ll reward our favorite combos with Lean Shake 25.

The workout plan for this week is the same format as last week; Monday is upper body, Tuesday is lower body, Thursday is cardio, Friday is active rest, and Saturday is very dynamic circuit.  Get excited!  Again, the Saturday workout will be hosted by our FitFluential ambassadors and feature tips and tricks to #respectyourself through this journey.

View workout plan

In the event that you’re unfamiliar with a particular movement or exercise, check out the video below featuring FitFluential Steve Pfiester.  His energy is contagious!

         

As I mentioned before, this week you’ll have the chance to win a one year supply of Lean Shake 25 for both you and a friend!  To enter, follow @GNCLiveWell and tweet using #respectyourself on Sunday Feb 17^th, 2013! 

Keep up the great work!  As always, feel free to reach out to us on twitter: @GNC_Kelly and @GNC_Dan.  Just in case you missed Challenge details you can check out our FAQ page and Total Lean Challenge welcome post. You can join the Total Lean Challenge at any time!

Introducing the Newest Hardcore GNC Creation. Beyond Raw REBEL.

Tweet

The GNC Beyond Raw line of products are designed for the people who wake up and can’t wait to get to the gym. The Beyond Raw type of people think a fun time is wrestling with an iron barbell for a few hours after work. They’re for the people who are dedicated to pushing their body to the limits every time they walk into a weight room. The latest addition to the most hardcore line of products GNC makes is Beyond Raw REBEL.

The Scoop

This is the first ever hardcore, multi-phase ergogenic modulator made by GNC.  Beyond Raw REBEL is loaded with ingredients to target mTOR activation and combat catabolic reactions.* The product was made by GNC scientists for extreme training results. Beyond Raw REBEL is meant to be taken before workouts and anytime on non-training days. 

 

Beyond Raw REBEL is a very exciting product for those dedicated to the life of a hardcore weightlifter. If you already use GNC Beyond Raw products this fits perfectly into the line. Use Beyond Raw REBEL before your workout and stack with Re-Grow if you’re looking for a high quality post-workout protein.  If you’re looking to bulk up use REBEL before your workout and then have a delicious Beyond Raw Re-Built Mass shake after your training session.

The Facts:

There are three very key features to Beyond Raw REBEL.

1. Anti-catabolic blend
With a powerful BCAA blend, this unique formula provides key amino acids to help preserve muscle glycogen stores and reduce muscle tissue breakdown.*

2. Anabolic pump matrix
Enhanced blood vessel dilation sets the stage for vital anabolic nutrients to be rushed to the muscle cells where muscle triggers are activated. This loaded matrix primes your body for extreme performance.* 

 

3. Extreme ergogenic compound
Strive to reach your maximum potential and amplify strength, power and athletic performance. Containing a potent blend of 2500mg of Betaine, 1000mg D-Aspartic Acid, 500mg Tribulus and 500mg Mucuna Pruriens to fuel extreme performances.*

The Flavors:

Currently there are two flavors: Black Cherry and Fruit Blast

Have you tried REBEL yet? Let us know how you like it in the comments below!

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Total Lean Challenge: Week 5

Tweet

Hey Challengers! Welcome to week five of the Total Lean Challenge.  The good news is you’ve accomplished so much in Phase I. Think about it; you’ve build healthy habits by drinking plenty of water, getting your zzz’s, preparing meals in advance, and committing goals to those who will keep you accountable.  That’s definitely worth celebrating!

It’s time to build on your foundation of solid habits with a transition; week five marks this transition into Phase II of the Total Lean Challenge in which meal plans and exercise plans are even more dynamic . You’ve voiced your opinions and suggestions and we’re listening!   Keep reading for the specifics.

This week’s meal plan remains set at ~1,500 calories and includes six recipes, one of which was created by our amazing FitFluential Ambassador and trainer, Jess Allen.  She took her creativity and love for Lean Shake 25 to the next level by creating Peanut Butter Protein Bars that we know you’re going to love. Thanks Jess!

Another change you may notice is the incorporation of the Total Lean Breakfast Squares.  They taste so good you’ll probably feel like you’re starting your day with dessert! This breakfast square is packed with 12g protein, 10g fiber, and ~170 calories.  It will keep you surprisingly full.  You’ll be drinking one Lean Shake 25 each day for most of the week. 

Lastly, on Saturday and Sunday you’ll skip your morning snack as your first meal of the day is more substantial.  Use the extra time you have to get active and focus your efforts for the upcoming week.  Long term weight management can be achieved in several ways and this phase will show you what it looks like to adjust your meals for busy days and weekends. View this meal plan, view recipes 1, view recipes 2, view this shopping list  

It’s time to step it up a notch in phase II workouts.  In this phase you’ll be working out five days each week.  Monday is lower body, Tuesday is upper body, Thursday is cardio day, Friday is active rest, and Saturday is a total surprise!  Again, the Saturday workout will be hosted by our FitFluential ambassadors and feature tips and tricks to #respectyourself through this journey. View this workout

In the event that you’re unfamiliar with a particular movement or exercise, check out the video instruction featuring FitFluential Steve Pfiester.  It’s no secret, this isn’t his first rodeo.  

This week you’ll have the chance to win Total Lean Breakfast Squares when you follow @GNCLiveWell and tweet using #respectyourself on Sundays!  

Keep up the great work and let us know what’s working for you!  As always, feel free to reach out to us on twitter: @GNC_Kelly and @GNC_Dan.  Just in case you missed Challenge details you can check out our FAQ page and Total Lean Challenge welcome post.