Molly Doyle Fitness PRESENTS
Rock your jeans
a virtual fitness challenge for him + her
Sep 3 - Oct 25
This fall I’m getting you off the scale, into those jeans and crossing a finish line!
A change is gonna come..
Introducing the newest elements to the rock your jeans program
What does Rock Your Jeans Entail?
A seven week virtual training program that runs September 3 - October 25
5 scheduled workouts each week
3, 45-minute strength training sessions held M/W/F at 5am, 6am, 7am, or the recording
2, 5K training workouts T/TH *on your own using my couch to 5K training calendar
Nutrition plan, guidance, weekly meal plan, grocery list, support and accountability
Post-program 5K race and celebration
The priceless feeling of rocking those jeans!
RYJ Important Dates
Pre-program weigh-in
Sunday, August 25th from 10am - 12pm, I will host a program weigh-in party at my home.
There, you will weigh-in, get your “before” photo taken, drop your jeans off and have a coffee.
If you are unable to make it, your numbers and photos can be sent to me before noon, virtually (more details below on how).
Starting dates
Nutrition Program Start: Tuesday, September 3rd.
Workouts Begin: Monday, September 9th
Post program weigh-in + celebration
Friday, October 25th from 8am - 10am, I will be available for post program weigh-in, jean pick-up and “after" photo.
If you are unable to come in during that timeframe, your numbers and photos can be sent to me before 10am, virtually.
Saturday, October 26th at 6pm, Post program 5K run and celebration in White Bear Lake at the White Bear Scare 5K (more details below).
Strength Training Workouts
Beginning on Monday, September 9th, our three strength training workouts will take place every M/W/F live where we get it done before the sun with me at 5am, 6am, 7am.
Not an early bird? That's OK! Press play later in the day using the recording.
Our strength training workouts will follow a lower body (Monday), upper body (Wednesday), and total body (Friday) schedule each week.
Equipment needed: a light (5lb), medium (8-10lb), and heavy (15-20lb) set of weights, resistance bands (circle and handled) and a step or bench.
Each live workout is done via Zoom. A device to stream from like a phone, iPad or computer is needed as well.
if you are not local, or able to come in to my studio for your pre-program weigh-in, you will need to purchase the body fat / weight scale on the list above. That is the only scale I will allow to be used to keep it an even playing field.
Hey,
you're doing
a 5K!
Here is the big change to this year's RYJ program…
The cardio portion of this year's program is going to be training for and crossing the finish line to a a 5K!
Wait, don't freak out! Change is a good thing and I've got you every step of the way!
You will be following a couch to 5K training program that I will provide. You've ran a 5K before? Great! Let's train for you to go faster! You are unable to run a 5K? That's OK, walk it! Don't want to do the 5K at all? No worries, this program is still for you!
I have found a new challenge and joy in running over the last 1.5 years and I'm ready to spread that joy to you, too.
I was never a runner. Ever.
But, I set my mind to it, followed a training calendar, found support, created the MDF Run Club, and have since crossed the finish line of two duathlons (run, bike, run), a 10 mile race and am about to do my first ever half marathon on my 38th birthday in September.
If I can do it. You can do it!
It's time to take this challenge to another level.
Why a 5k?
ONE
I don't want the end of the program celebration to be solely on the winners of highest percent change in body fat.
I want everyone to feel like a winner at the end of this program - because you are.
TWO
I want you to have this type of exercise in your tool belt. A walk, jog, or run can be done anytime, anywhere.
I want you to build confidence in yourself that you can follow a plan, show up for yourself and check it off the list…without me!
THREE
The work we do in our 30 workouts over seven weeks should be celebrated and shown off! I believe that crossing the finish line of a 5K can do just that. Your confidence will be sky high.
FOUR
I want there to be a physical and mental aspect to this year's program.
Nutrition Guide
The nutrition portion of the program begins on September 3rd. Let's get you through labor day, get the kids off to school and focused back on YOU!
You will have a full week on this nutrition program before you begin you workouts the following week.
It's important to take a reset step-by-step and to ease into a new routine.
Once you're settled into the nutrition routine, the workouts will begin the following week.
This nutrition guide was created by a business coach I had years ago. She is the creator of the original RYJ program out of California, but I have made it my own over the last six and a half years.
Rachel Cosgrove is a business owner, personal trainer, athlete and nutrition author for women.
I had used her nutrition program for years, found another one to use for the last two years, and have come back to my roots for this year's RYJ program. I'm excited to see what you all think of it. My spring RYJ Express clients had awesome success with it.
I have made the guide my own in terms of branding, my voice, and images, but kept Rachel's nutritional guidelines as is.
The focus is to reset by eating whole foods and protein while still allowing room for real life; parties, indulgences and your favorite foods.
Your nutrition portion of the program will also include: weekly sample meal plans, check-ins, and an ongoing Google Doc where you can ask questions, send recipes, call for support, let us know what's working and what's not. I'll be in there every day replying to you all.
a guide to clean eating
The competition aspect
Again, for the second year in a row, there will be a Male and Female division of the Rock Your Jeans program in efforts to keep the competition aspect fair.
The goal of the program is to lose body fat and build muscle. The Man and Woman who have the highest percent change in body fat at the end of the seven week challenge will win $1,000 in cash!
Why percent change as the indictor of the winner?
Fairness: It levels the playing field by accounting for all initial body fat percentages.
In competitions with varying starting numbers, percentage change provides a fairer way to evaluate performance since it reflects improvement relative to the starting point.
Min of 10 participants from each division join | $1,000 1st place prize for each gender
If 15 participants from each division join | $1,000 1st place prize plus $500 2nd place prize for each gender
If 20 participants from each division join | $1,000 1st place prize plus $700 2nd place plus $300 3rd place prize for each gender
You do not have to participate in the challenge aspect of the program if you don't want to
Post program
party and 5k
WHAT IS THE POST PROGRAM CELEBRATION?
The celebration this year, is our 5K race!
WHEN AND WHERE IS THE 5K?
On Saturday, October 26th, we will mee together to celebrate and run a fun lighthearted 5K race in White Bear Lake, MN called “The Scare in White Bear!”
It's a family and pet friendly 3.1 mile run after dark full of costumes (optional), a torchlit path, glow sticks, post race fun and more.
WHAT IF I'M NOT LOCAL?
We will miss you! I encourage you, if you are not local and / or are unable to run this race with us, to choose a race near you that you can run on that day or soon thereafter.
I AM NOT A RUNNER AND DON'T WANT TO BE. IS THIS PROGRAM STILL FOR ME?
Absolutely! This program has never had a race component to it in prior years, so great success can still be accomplished without the race.
Simply focusing on the strength workouts and choosing an exercise or workout of your choice to do on T/TH along with the nutrition program will have you feeling like a million bucks!
I WANT TO GIVE THIS A TRY, BUT I DON'T THINK I CAN RUN THE WHOLE THING.
That's totally OK! I encourage you to walk it if you need to. This is for all abilities. Go at your own pace and hey, maybe even by the end of training you will be doing a walk / jog?!
DO I HAVE TO SIGN UP AND PAY FOR THE RACE ON MY OWN?
Yes, once you are signed up for the RYJ program, more details and race day information and registration will be sent your way.
MDF x RYJ
ensures you Take care of yourself
before you take care of everyone else
Non MDF Members pay one payment of $499 or two payments of $249.50
use code “MDFhalf”
$748
Two Non-MDF Members of the same houhold pay one payment of $748 or two payments of $374
use code “MDFpartner”
$99
Current mdf Members one payment of $99 *This is waved if you bring a partner*
use code “MDFCLIENT” at check out for $99 payment
If we join forces, you’ll be able to
put yourself first
My workouts are done before the sun to ensure that we give to ourselves before we give to everyone else.
Transform from home
The gym is so 2019! I can prove to you that training from home, with little equipment, can in fact totally transform your mind, body and soul.
Build self confidence
Self confidence comes from keeping the promises you make to yourself. How nice does that sound, though? Actually doing something for YOU!
Did you know that while building muscle the scale may not go down, but your pants size will?
hurry! spots are filling up.