EXERCISE:
Cardiorespiratory Training
NUTRITION:
Calorie Maintenance
BE HAPPY:
Eating Enough Quality Fat
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
BE HAPPY.
EATING ENOUGH QUALITY FAT
USE YOUR JOURNAL TO REFLECT
“Start where you are. Use what you have. Do what you can.”
— Arthur Ashe
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
Less effort in the AM means you’re more likely to rise for that early morning workout!
Cardiorespiratory Training
Aerobic endurance training results in reduced body fat, increased maximal oxygen uptake, increased respiratory capacity, lower blood lactate concentrations, increased mitochondrial and capillary densities and improved enzymatic activity. Acute aerobic exercise results in increased cardiac output, stroke volume, heart rate, oxygen uptake, systolic blood pressure, and blood flow to active muscles and a decrease in diastolic blood pressure. Yes, that was a mouthful and a lot of big scientific terms that you will not be tested on - so don't sweat just yet! But what does all of that mean exactly? The whole purpose of exercise is to influence a metabolic response. Aerobic training, like running, walking or biking, are meant to increase our oxygen requirement, and in doing so, increase our oxygen uptake. As opposed to strength conditioning, aerobic training focuses on increasing our heart and lung health while boosting the amount of mitochondria (energy makers) and capillaries (blood exchangers). All of this contributes to better systemic health, a foundation upon which we can build a healthier body.
MUSCLE FOCUS
EQUIPMENT NEEDED
DIFFICULTY
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
DO 25-30 MINUTES OF YOUR CHOICE OF CARDIO TODAY
WORKOUT VIDEO.
Cardiorespiratory Training
THIS WEEK'S FEATURED MEAL
Zucchini “Ravioli”
Click the link below for the recipe and instructions.
CALORIES:
410 kcal
PROTEIN:
20 g
CARBS:
16 g
FAT:
31 g
Check Out Your Meal