EXERCISE:
Active Recovery
NUTRITION:
Calorie Deficit
BE HAPPY:
Fat-Soluble Vitamins
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
ABOUT THIS WEEK
Get this week's scoop from your coach
BE HAPPY.
FAT-SOLUBLE VITAMINS
​
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
A Japanese study found that faster eaters gained an average of 4.2 pounds over 8 years, while slower eaters gained only 1.5 pounds - so slow down!
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
Balsamic Chicken and Veggies
Click the link below for the recipe and instructions.
CALORIES:
529 kcal
PROTEIN:
37 g
CARBS:
31 g
FAT:
27 g
Check Out Your Meal