Slay 2.0 GAME CHANGER 8 WEEK CHALLENGE€¦ · 8 WEEK CHALLENGE #TMFTRIBE Slay 2.0 GAME CHANGER SLAY 8 WEEK CHALLENGE WITH TMF was just the beginning – NOW THE LATEST CHALLENGE

WELCOME MY QUEENS!

8 WEEK CHALLENGE #TMFTRIBE

Slay 2.0 GAME CHANGER

SLAY 8 WEEK CHALLENGE WITH TMF was just the beginning – NOW

THE LATEST CHALLENGE is about your inner queens taking control

and OWNING IT.You will face this with a newer workout

program, harder cardio workouts with a mix of bodyweight, banded

workouts, functional movements as well as BOXING.

Recipes will now include: vegan and vegetarian.

Weekly live forum and mentoring coaching by WBFF pro bikini model Tamara Meyer.

The best bit is.. the winner will win $500.

So are you ready to take charge and OWN IT? THE INNER QUEEN – is about to relaunch and meet its match.

WELCOME TO SLAY 2.0 GAME CHANGER

Love Tam XX

VIDEO DIRECTIONSA TRAINER IN YOUR POCKET!

Myself and my team have created over 60 exercises VIDEOS

You can access these on the Facebook forum

I will be adding you on there so you will have complete access :) They are all in different easy to navigate topics for you to access at any time. Think of it as a trainer in your back pocket.

B4 & AFTER PHOTO DIRECTIONCLICK, CLICK, CLICK!

As part of the challenge – you will need to take a before and after photo each week to stick to your goals and see the results working!

< See the example images of how we would like you to pose each week showing both front and back angles.

Make sure you wear the same clothes or similar in a crop top undies or shorts.

WEEKS 1-4 WEIGHTS PROGRAMFOCUSING ON BUILDING MUSCLEREP RANGES 8-12 REPS

DAILYWORK-SHEETSM-F

WEEKS 1-4DB BENCH PRESS

WEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

INCLINE DB FLYWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

CABLE CROSS-OVERWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

OVER-HEAD CABLE TRICEP EXTENSIONWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

PLATED TRICEP DIPSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

MONDAY PROGRAM CHEST AND TRIS DAY

TUESDAY PROGRAM LEG DAY- QUADS

WEEKS 1-4LEG PRESS


1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

ONE LEG EXTENSIONWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

SIDE LEG PRESSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

PLATED SISSI SQUATSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

PLATED FRONT SQUATSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

WED PROGRAM SHOULDERS AND ABS

WEEKS 1-4DB ARNOLD PRESS


1 4 12 60

2 4 12 60

3 4 12 60

4 4 12 60

SEATED DB LATERAL RAISEWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 12 60

2 4 12 60

3 4 12 60

4 4 12 60

STANDING DB FRONT RAISEWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 12 60

2 4 12 60

3 4 12 60

4 4 12 60

CABLE AB CRUNCHWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 12 60

2 4 12 60

3 4 12 60

4 4 12 60

HANGING KNEE RAISESWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 12 60

2 4 12 60

3 4 12 60

4 4 12 60

THURSDAY PROGRAM BACK AND BIS

WEEKS 1-4WIDE-GRIP LAT PULL-DOWN


1 4 12 60

2 4 12 60

3 4 12 60

4 4 12 60

ONE ARM SEATED CABLE ROWWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 12 60

2 4 12 60

3 4 12 60

4 4 12 60

CLOSE-GRIP LAT PULL DOWNWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 12 60

2 4 12 60

3 4 12 60

4 4 12 60

ALT DB HAMMER CURLWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 12 60

2 4 12 60

3 4 12 60

4 4 12 60

BB CURLWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 12 60

2 4 12 60

3 4 12 60

4 4 12 60

FRIDAY PROGRAM HAMMIES AND BOOTY

WEEKS 1-4LYING LEG CURL


1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

SMITH MACHINE GOOD MORNINGSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

CABLE KICK BACKSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

ABDUCTOR MACHINEWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

DB ROMANIAN DEAD-LIFTWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 10 60

2 4 10 60

3 4 10 60

4 4 10 60

WEEKS 5-8 WEIGHTS PROGRAMFOCUSING ON SHREDDINGHYPERTROPHY REP RANGES BETWEEN 12-25 REPS

DAILYWORK-SHEETSM-F

WEEKS 5-8BB CLOSE-GRIP BENCH PRESS


1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

INCLINE DB BENCH PRESSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

ROPES PUSH-DOWNWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

BANDED PUSH UPSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

SKULL-CRUSHERWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

MONDAY PROGRAM CHEST AND TRIS DAY

TUESDAY PROGRAM LEG DAY- QUADS

WEEKS 5-8ONE LEG PRESS


1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

LEG EXTENSIONWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

SMITH MACHINE SQUATSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

LYING SMITH MACHINE LEG PRESSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

SMITH MACHINE SISSI SQUATSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

WED PROGRAM SHOULDERS AND ABS

WEEKS 5-8STANDING DB LATERAL RAISE


1 4 20 60

2 4 20 60

3 4 20 60

4 4 20 60

BB UNDER-GRIP FRONT RAISEWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 20 60

2 4 20 60

3 4 20 60

4 4 20 60

DB CLOSE-GRIP SHOULDER PRESSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 20 60

2 4 20 60

3 4 20 60

4 4 20 60

V SIT UPSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 20 60

2 4 20 60

3 4 20 60

4 4 20 60

LYING LEG RAISEWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 20 60

2 4 20 60

3 4 20 60

4 4 20 60

THURSDAY PROGRAM BACK AND BIS

WEEKS 5-8ONE ARM DB ROW


1 4 20 60

2 4 20 60

3 4 20 60

4 4 20 60

UNDER-GRIP LAT PULL-DOWNWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 20 60

2 4 20 60

3 4 20 60

4 4 20 60

CABLE SEATED ROWWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 20 60

2 4 20 60

3 4 20 60

4 4 20 60

SPIDER-MAN CURLSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 20 60

2 4 20 60

3 4 20 60

4 4 20 60

DB ALT CURLSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 20 60

2 4 20 60

3 4 20 60

4 4 20 60

FRIDAY PROGRAM HAMMIES AND BOOTY

WEEKS 5-8BB HIP THRUSTS


1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

SINGLE LEG CURLWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

BENCH FROGGIESWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

SINGLE LEG ROMANIAN DB D /LWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

SMITH MACHINE KICK BACKSWEEK SET REPS REST SET 1 SET 2 SET 3 SET 4

1 4 15 60

2 4 15 60

3 4 15 60

4 4 15 60

CARDIO WORKOUT PROGRAMYOU DON’T GET THE ASS YOU WANT BY SITTING ON IT!

YOURCARDIOWORK-SHEETS

CARDIO TIPS / ABBV’sSCREW IT! LET’S DO IT!

GENERAL TIPS:• Aim to keep the same pace

throughout

• Focus on perfect form

• Always keep your core activated

• Control your breathing

• Do not stop or GIVE UP

• Get deep in your squat jumps

ABBREVIATIONS:AT- altogether

ES - each side

R/S- right side plank

L/S – left side plank

CARDIO WORKOUTSCREW IT! LET’S DO IT!

W1: FUNCTIONAL MOVEMENTS:This is going to help you build your stamina as well as aid you to lose weight. It is the quickest and best way to do

cardio as they are short and sharp rounds which, when doing it regularly, will help you get the best results.

10 MIN AMRAPCARDIO WORKOUT 1

EXERCISE NOTES

10 burpee to plate

As many rounds as possible in 10 minutes.

20 squat jumps

30 butterfly sit ups

40 sit outs (at)

50 mountain climbers (es)

W2: BUILDING YOUR CORE:Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the

muscles around the pelvis. Strong core muscles make it easier to do many physical activities..

10 MINUTE AB WORKOUTCARDIO WORKOUT 2

EXERCISE NOTES

Ab crunch

50 Seconds ON /10 OFF

Leg raise

Russian twists

Flutter kicks

Sit up and twist

V sit up

Knee tucks

Plank

R/S plank

L/S plank


W3: ADDING SPRINTS TO YOUR TRAINING:Sprints are a great way to get the heart rate up and doing short sharp and quick running.

I prefer and highly recommend these over long distance running, as results are quicker and you only need to do this 3-4 x a week for 10-12 minutes. Highly effective and you do not have to run far.

12 MINUTE AMRAPCARDIO WORKOUT 3

EXERCISE NOTES

1 sprint

Focusing on sprints burpees and abs!

30 burpees


2 sprints

20 burpees


3 sprints

10 burpees


W4: UPPER BODY CARDIO WORKOUT:I love incorporating different cardio workouts for different body parts. This one is one of my favorites, especially as it is a little burner! Enjoy

10 MINUTE DESCENDING LADDER CARDIO WORKOUT 4

EXERCISE NOTES

Tricep dips

Starting from 20, going down by 2 20, 18, 16, 14, 12, 10, 8..

Mountain climbers (es)

Sit outs (es)

DB lateral raise

DB push press

High knees (es)


W5: ADDING SPRINTS TO YOUR TRAINING:Sprints are a great way to get the heart rate up and doing short sharp and quick running.

I prefer and highly recommend these over long distance running, as results are quicker and you only need to do this 3-4 x a week for 10-12 minutes. Highly effective and you do not have to run far.

5 MINUTE AMRAPCARDIO WORKOUT 5

EXERCISE NOTES

10 jumping lunges

Plyo Day – Big movements but only in a short amount of time.10 jumping squats

10 sit outs

10 frog jumps

W6: BOXING:Boxing really helped myself throughout the years to gain confidence, work on coordination, stamina as well as helped me with my mental health. It is a great way to lose weight and tone up and release any tension or stress.

BOXING WORKOUTCARDIO WORKOUT 6

EXERCISE NOTES

8 minute amrap

2 minute skip to warm up: If you cannot skip – high knees for two minutes.

20 jab cross (es)

10 burpees

20 sit up and punch

20 upper cuts (es)

10 burpees

20 mountain climbers

20 hooks (es)

10 burpees

20 push ups


W7: BOXING:BOXING WORKOUT

CARDIO WORKOUT 7EXERCISE NOTES

DB jab / cross

2 minute skip to warm up:This requires a light set of dbs

5 minute workout - 50 seconds / 10 off

DB upper cut

DB hooks

DB above head jab cross

DB jab cross / upper cut / upper cut

W8: BOXING:BOXING WORKOUT

CARDIO WORKOUT 8EXERCISE NOTES

6 minute amrap

2 minute skip to warm up:All you need is boxing gloves and a partner

Jab cross

1 push up

Double jab cross

2 push ups

Triple jab cross

3 push ups

Quad-driple jab cross

4 push ups

GUIDEDMEAL PLANS

HERE IS YOUR GUIDED MEAL PLAN TO FOLLOW AS A BASE!

You will have the option of also utilising the recipes as well for a more flexible approach. We will also be doing LIVE cooking videos for those who want to change it up and get a variety of ideas on how to eat clean.

GUIDED MEAL PLANNOM, NOM, NOM!

BREAKFASTINGREDIENTS MEASUREMENTS CALORIES MACROS

Spinach 50G 7 P 0.9 C 1.1 F 0.1

Mushrooms 50G 16 P 1.8 C 3.1 F 0

Avocado 50G 160 P 2 C 9 F 15

Eggs 2 214 P 23 C 0 F18

Bone broth TABLESPOON 33 P 2.4 C 0 F 2.6

Apple cider vinegar 100ML / /

SNACKINGREDIENTS MEASUREMENTS CALORIES MACROS

Thin rice cakes 2 98 P 2.2 C20.2 F 0

Sanitarium peanut butter 20G 122 P 6 C 1.9 F 9.9

Honey 30G 51 P 0.1 C 12.5 F 0

Oxy shred passion fruit (recommended)

/ / /

Acetyl l carnitine EHP (recommended)

/ / /

LUNCHINGREDIENTS MEASUREMENTS CALORIES MACROS

Turkey mince 80G 93 P 15.2 C 0.8 F 3.1

Basmarti rice 80G 211 P 4.9 C 41.6 F 2.3

Elpaso taco mix 1 BAG 9 P 0.2 C 1.8 F 0.2

Spinach 50G 7 P 0.9 C 1.1 F 0.1

Peppermint tea BAG / /

GUIDED MEAL PLANNOM, NOM, NOM!

POST WORKOUTINGREDIENTS MEASUREMENTS CALORIES MACROS

EHP Labs Isopept Zero Choc Dec SCOOP 120 P 25 C 2 F 1

Oats 60G 226 P 7.6 C 33.5 F 4.9

Blueberries 60G 57 P 0.7 C 14 F 0.3

DINNERINGREDIENTS MEASUREMENTS CALORIES MACROS

Chicken breast 100G 165 P 20 C 0 F 12.9

Sweet potato 100G 90 180

Mixed veggies 100 100 /

1 tub Halo top choc TUB 360 P 20 C 64 F 12

Fire cider (pre bed) TABLESPOON / /

Recommended OXY sleep fuji SCOOP 10 /

RECIPESNOM, NOM, NOM!

WARM CHICKEN & RICE SALAD

Ingredients

• 1 Cup Brown rice

• 400g cooked, shredded chicken breast (can use a BBQ Chicken)

• 1/4 Cups chopped dry roasted Almonds

• 1/4 Cup Spring Onions, finely sliced

• 1/4 Cup Capsicum, any colour - Chopped

• 1 Tablespoon Coconut Oil melted

• 1/4 Teaspoon Paprika

• 1/4 Teaspoon Cinnamon

• 1 Pinch Himalayan Salt

Method

1. Combine all the ingredients in a large bowl and mix together well (less the Coconut oil & Spices

2. Stir through the Coconut Oil and Spices before serving

AMAZEBALLS

Ingredients

• 1/2 Cup Sultanas

• 1/4 Cup Almonds

• 1 Tablespoon melted Coconut oil

• 1 Tablespoon Honey

• 1 Teaspoon Cacao Powder

• 1/2 Cup Shredded Coconut

• 1 Cup Desiccated Coconut

• 1 Scoop of Protein Powder

Method

1. Using a food processor, add all the ingredients, except the desiccated coconut.

2. You will need to watch closely as it goes from being a dry mixture to being too soft very quickly. However, it will take around 5 minutes for the mixture to form, as the sultanas are where the moisture comes from

3. Once ready, form into balls and roll in the coconut

4. Keep fresh in an airtight container in the fridge


BANANA BREAD

Ingredients

• 1 Cup Coconut Flour

• 2 Large ripe Bananas

• 1/4 Cup Rice Malt Syrup

• 4 Eggs

• 1/4 Cup Coconut Oil - Melted

• 1/4 Teaspoon Himalayan Salt

• 1 Teaspoon Cinnamon

• 1 Teaspoon Vanilla Essence

• 1/2 Teaspoon Baking Powder

Method

1. Preheat oven to 160 degrees (fan forced)

2. Line a loaf tin with baking paper

3. Using a blender, combine the bananas, syrup, oil, vanilla and eggs

4. Combine the flour, baking powder, cinnamon and salt together in a separate bowl

5. Mix the wet and dry ingredients together, being careful not to over beat.

6. Pour the mixture into the loaf tin and place in the oven for 60-70 minutes or until cooked through.

ALMOND MEAL PANCAKES

Ingredients

• 1 Egg

• 1 Tablespoon Chia seeds

• 1/2 Cup Almond meal

• 1/3 Teaspoon of Stevia or Honey

• 1 Tablespoon of coconut oil - to cook

Method

1. Heat a nonstick frying pan

2. Mix all ingredients together - add more or less almond meal for desired consistency

3. Using medium heat, heat the coconut oil first before pouring mixture on. Cook one side and flip to cook the other side.


CHIA SEED PUDDINGS

Ingredients

• 1 Cup Oat Milk - Can be Almond milk

• 1 Cup Natural Greek Yogurt - For dairy free use Coconut cream or Coconut Yogurt

• 1 Teaspoons Vanilla Extract

• 2 Tablespoons Pure Maple Syrup

• 1/4 Cup Chia Seeds

Method

1. Combine all of the ingredients in a large mixing bowl and set aside for 5 minutes before stirring again to separate the chia seeds

2. Pour the mixture into a mason jar, cup or tupperware container. Place in the fridge overnight to set.

MEXICAN RICE

Ingredients

• 1 Tablespoon Olive Oil• 1 Garlic Clove, minced• 1 Cup uncooked Brown Rice (You can

use the microwave sachets)• 1 Cup Vegetable Stock• 435g Can of Butter Beans• 410g Can Diced Tomatoes• 1 Cup Corn Kernels• 1 Teaspoon Chili Powder• 1/2 Teaspoon Cumin• 1 Avocado halved, seeded, peeled and

diced• 1 Lime, juiced• 2 Tablespoons Fresh Coriander

Method

1. Heat Olive Oil in a large skillet over medium to high heat

2. Add Garlic and cook stirring frequently (approx 1-2 mins)

3. Stir in rice, vegetable stock, beans, tomatoes, corn, chili powder and cumin

4. Bring to the boil (if using uncooked rice5. Cover, reduce heat and simmer until rice

is cooked through (approx 20mins)6. Stir in avocado, lime juice and coriander

NOTE: You will not need Vegetable stock if you are using the microwave rice sachets

RECOMMENDED SUPPLEMENTSSCREW IT! LET’S DO IT!

HERE ARE MY FAVORITE RECOMMENDED SUPPLEMENTS FOR THIS CHALLENGE! Anything that I recommend are actual products that I live and breathe by.

You can use my code Tam10 to purchase any of these at any supplement stores.

You can find the products at:

www.ehplabs.com

EHP LABS OXYSHRED PSIPSI Vasodilator Nutrient Delivery Maximizer is an effective scientifically dosed non-stimulant (caffeine-free) pre-workout by EHPlabs. PSI is meticulously engineered to boost physical performance during exercise by enhancing natural energy production and vasodilation. The unique combination of powerful nitric oxide and muscle cell plasma volumizing ingredients in PSI pre-workout maximises nutrient and oxygen delivery to working muscles, assisting you to force out extra reps, as well as giving you a mind-blowing pump.

EHP LABS L CARNITINEEHPlabs Acetyl L-Carnitine is HPLC tested and proven to be the highest quality pharmaceutical grade Acetyl L-Carnitine on the market. The fine crystalline powder and the potency of a concentrated serving size is testament to this.

Acetyl L-Carnitine is a naturally occurring amino acid that promotes the transportation of free fatty acids into the mitochondria (core of the cells), where they are burned off as energy. Acetyl L-Carnitine also assists muscle recovery after strenuous exercise and promotes optimal heart and brain function.

EHP LABS OXYWHEY LEAN WHEY PROTEINOxyWhey is a delicious 100% lean whey protein powder comprising of the best quality sources of protein. With virtually no carbs, sugars, cholesterol or lactose, OxyWhey’s formula is designed to promote lean muscle growth and help achieve a healthy daily protein intake. OxyWhey is the ideal post workout protein shake, a delicious addition to breakfast, an extra dose of protein after dinner or a nutritious snack between meals.

EHP LABS BCAA AMINOSBeyond BCAA (branched chain amino acid) supports muscular endurance, increased blood flow and enhanced nutrient delivery, allowing you to workout at a heightened intensity for a longer period. Beyond BCAA is 100% naturally flavored and goes beyond the basic intra-workout product. We’ve added key natural performance enhancing ingredients to promote faster recovery, efficient muscle protein synthesis, and reduction of lactic acid build up and muscle soreness.

QUOTES 8 WK CHALLENGETO POST ONE EACH WEEK!

I wanted to add my own special flavor to this challenge!

I thought about what I love to see when I go through

my social feeds. I am a sucker for quotes and I

love sharing quotes that resonated with myself. I

decided to create my own TMF quotes for you to

also share on your feeds. These all resonate well

with me, in some sort of way – which I know they

will with you too.

TAG: @tamarameyerfitness and #tmfslay2.0.

1. “Rome was not built in a day

2. “Appreciate your fails – for your fails are what

helps us learn and grow”

3. “Be proud of who you are – and of your story.”

4. “Always aim to be the best version of you!”

5. “Be fucking fierce with a good heart.”

6. “Never let doubt interfere with your dreams”

7. “You have to be as mentally strong as you are

physically”

8. “Slay like Beyonce!”

MINDSET TEMPLATESSHOUT OUT YOUR SUCCESS!

Take action by stating your intentions and your success!Your mindset coaching templates are designed for you to fill out and post on your social media of choice.

TAG: @tamarameyerfitness and #tmfslay2.0.

You can download your set of templates by clicking the button below or following this link:

https://www.dropbox.com/sh/ttg17purw66vq4e/AABjFO425ND0DosOVbEZdDhIa?dl=0

D O W N LOA DC L I C K H E R E








FAQHOW MUCH WATER SHOULD I DRINK?2-3 L min per day

WHAT SUPPLEMENTS SHOULD I USE?See 4 Week Challenge guide

SHOULD I WEIGH MY FOOD?A. For the best results, yes and weigh your food cooked

IS THE 4 WEEK CHALLENGE AVAILABLE WORLDWIDE?Yes

IS THERE CHECKINS?Yes, at the start of week 1 and at the end of week 4

WHAT IF I DON’T KNOW HOW TO DO A PARTICULAR EXERCISE?A. There will be video references on Instagram or Tamara Meyer Fitness website

www.tamarameyerfitness.com

WILL THERE BE A MEAL PLAN PROVIDED?TMF will offer a meal guide along with recipes, food swaps etc

HOW WILL I CONTACT THE TMF TEAM?Best point of contact will be via e-mail

[email protected] or the TMF 4 Week Challenge FB forum

CONGRATULATIONS #TMFTRIBE

Slay 2.0 GAME CHANGER

I wanted to personally take the time to congratulate you all for taking a positive step to changing your fitness and health goals. Well done, it is not easy -but then again, nothing hard comes easy – yet the end result is what pushes us to go further and go that extra mile.

I am here for each of you, every step of the way as your coach and mentor.

Thank you for believing in me and following me thus far

Let us level it up.

Be the game changer

Let us SLAY LIKE BEYONCE

Love Tam XX

Documents

Slay 2.0 GAME CHANGER 8 WEEK CHALLENGE€¦ · 8 WEEK CHALLENGE #TMFTRIBE Slay 2.0 GAME CHANGER SLAY 8 WEEK CHALLENGE WITH TMF was just the beginning – NOW THE LATEST CHALLENGE