EXERCISE:
Proprioception
NUTRITION:
Calorie Maintenance
BE HAPPY:
Mid-Week Check
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
BE HAPPY.
MID-WEEK CHECK
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
Drink a cup of coffee right before a 20-minute power nap. Studies show it takes about that amount of time for the caffeine to kick in, so you'll wake feeling ready to go.
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
DUMBBELL OR POWER BANDS
DIFFICULTY
MODERATE
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
Today is a traditional workout. Perform one exercise at a time and complete all sets before moving onto the next exercise. Be sure to get adequate rest between sets. Pace yourself and take additional time if you need it. Prioritize good form over completing all reps and sets.
EXERCISE
SETS
REPS
REST
Lateral Lunge to Balance
Standing Tree Pose
Sumo Squat with Outer Thigh Pulse
Triceps Extension
Rolling Forearm Side Plank
Standing Crunch with Under-the-Leg Clap
Dead Bug
Reverse Lunge
3
5
3
4
4
4
3
4
10
30 SEC
10
10
10
10
12
10
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
WORKOUT VIDEO.
Proprioception
THIS WEEK'S FEATURED MEAL
One-Pot Chickpea Curry
Click the link below for the recipe and instructions.
CALORIES:
335 kcal
PROTEIN:
16 g
CARBS:
51 g
FAT:
10 g
Check Out Your Meal