EXERCISE:
Muscular Endurance Training
NUTRITION:
Calorie Deficit
BE HAPPY:
Regulating Emotions Without Eating
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
BE HAPPY.
REGULATING EMOTIONS WITHOUT EATING
USE YOUR JOURNAL TO REFLECT
NUTRITION.
CALORIES:
DEFICIT
Today is a calorie deficit day, meaning you should be consuming less calories than you do on a maintenance day. We outlined three options in your welcome packet; you can aim for any three that you wish. The goal is to keep your calories lower than you do on maintenance days in order to ensure weight loss success!
EVERYDAY CHALLENGE
DRINK 8, 8 OZ OF WATER TODAY
QUICK TIPS
FILL OUT YOUR FOOD LOG
TAKE YOUR MULTIVITAMIN
LOG YOUR SLEEP HOURS
If there is a local farmers' market nearby, support your community and pay them a visit. Get the whole family involved. Allow either yourself or a family member to choose a new item from the produce section and add it to your meal.
Muscular Endurance Training
Everything we have done so far has been to prepare us for this stage of the program. These workouts will be all about boosting our metabolism, losing fat, and fortifying our muscles. High reps, lower weight, less rest and A LOT of body control. That’s the name of the game. Your workouts going forward will be the most challenging yet, forcing you to breath and sweat more so stay hydrated! With the new circuit and interval training you are about to begin, it is important that you pay attention to good form throughout. You will experience quicker fatigue with these exercises, which will influence you to compromise on your form. Do not allow yourself to do so. Getting our heart rate elevated and a good sweat going is very important, but as always the most important thing to focus on is avoiding injury. Keep good form and your core engaged (and pick a great playlist)!
MUSCLE FOCUS
EQUIPMENT NEEDED
DIFFICULTY
ADVANCED
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
How to Perform the HIIT Circuit:
This is a high intensity interval training routine that we will be using for this week of muscular endurance. Start by performing the first exercise with the prescribed number of reps. Upon completion, immediately jump into the next exercise and so on. Once you complete all exercises, rest for 30 seconds. Start from the beginning and do this 7 times. Complete the first exercise circuit before starting the next.
EXERCISE
REPS
ROUNDS
REST
Kettlebell Swing
Goblet Squat
Mountain Climbers
Single Leg Dumbbell Row
Curtsy Lunge with Side Kick
Banded Lateral Walk
Ball Slams
Push-Ups
15
15
20
12
15
20
15
12
7
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7
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30 SEC
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30 SEC
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WORKOUT VIDEO.
Muscular Endurance Training
THIS WEEK'S FEATURED MEAL
Sweet and Sour Chicken Lettuce Cups
Click the link below for the recipe and instructions.
CALORIES:
269 kcal
PROTEIN:
25 g
CARBS:
30 g
FAT:
6 g
Check Out Your Meal