EXERCISE:
Active Recovery
NUTRITION:
Calorie Maintenance
BE HAPPY:
Mid-Week Check
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
ABOUT THIS WEEK
Get this week's scoop from your coach
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
A recent study showed that if you eat with your nondominant hand you can reduce what you eat by 30% because it breaks up that automatic hand-to-mouth flow. If you have trouble slowing down, put your utensil in your other hand.
Active Recovery
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
WORKOUT VIDEO.
Active Recovery
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