Nutrient Density & Empty Calories
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
NUTRIENT DENSITY & EMPTY CALORIES
USE YOUR JOURNAL TO REFLECT
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.
DRINK 8, 8 OZ OF WATER TODAY
FILL OUT YOUR FOOD LOG
TAKE YOUR MULTIVITAMIN
LOG YOUR SLEEP HOURS
Try almond milk in your coffee. Not only will it add a sweet, nutty flavor without sugary syrups, you’ll save a gram of saturated fat compared to low-fat milk.
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.
5 MIN WARM-UP
PICK 5 DIFFERENT EXERCISES
5 EXERCISES | 30 SECONDS EACH | NO REST | 2 SETS
HIGH KNEE MARCH
ARM & HIP ROTATIONS
UP & OUTS
DO 25-30 MINUTES OF YOUR CHOICE OF CARDIO TODAY
THIS WEEK'S FEATURED MEAL
Click the link below for the full recipe and instructions.