EXERCISE:
Proprioception
NUTRITION:
Calorie Maintenance
BE HAPPY:
Recap
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
BE HAPPY.
RECAP
USE YOUR JOURNAL TO REFLECT
NUTRITION.
CALORIES:
MAINTENANCE
Today is a calorie maintenance day, meaning you should aim to eat exactly the number of calories outlined in your welcome packet. We recognize how eager you may be to lose weight and think the fastest and most effective way to do that is to continue eating reduced calories. If we do that, our metabolism will slow too greatly, resulting in unfavorable results. Be sure to keep your calories up, but not above this number – otherwise, we will start to gain weight.
EVERYDAY CHALLENGE
DRINK 8, 8 OZ OF WATER TODAY
QUICK TIPS
FILL OUT YOUR FOOD LOG
TAKE YOUR MULTIVITAMIN
LOG YOUR SLEEP HOURS
Cut your current high-sugar cereal with a low sugar, high-fiber brand. Gradually reduce the amount of sugary cereal in your bowl until you are eating only the high-fiber brand.
Proprioception
By definition, it is the perception or awareness of the position and movement of our body. It conceptually describes how our nervous system and muscles work in sync to manage motion. These exercises will begin with stability and balance focuses, that will promote neuromuscular communication and will stress your stabilizers, muscles, ligaments and tendons. This allows us to build a foundation for the types of training we will encounter in the weeks and months to come.
MUSCLE FOCUS
EQUIPMENT NEEDED
NONE
DIFFICULTY
EASY
5 MIN WARM-UP
PICK 5 DIFFERENT EXERCISES
5 EXERCISES | 30 SECONDS EACH | NO REST | 2 SETS
PUSH PULLS
HIGH KNEE MARCH
ARM CIRCLES
DEEP SQUAT
ARM & HIP ROTATIONS
FLUID WARRIOR
TORSO ROTATIONS
UP & OUTS
BOXER SHUFFLE
JUMPING JACKS
TODAYS WORKOUT
STRETCH
SETS
HOLD
REST
Butterfly
Knee to Chest
Lunging Hip Flexor
Lying Pectoral
Sphynx Pose
Extended Puppy Pose
Side Bend
Lying Quad
3
3
3
2
4
2
4
3
1 MIN
30 SEC
30 SEC
30 SEC
30 SEC
1 MIN
20 SEC
20 SEC
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
WORKOUT VIDEO.
Proprioception
THIS WEEK'S FEATURED MEAL
Lemon Chicken and Asparagus Stir-Fry
Click the link below for the recipe and instructions.
CALORIES:
454 kcal
PROTEIN:
66 g
CARBS:
5 g
FAT:
9 g
Check Out Your Meal