EXERCISE:
Active Recovery
NUTRITION:
Calorie Maintenance
BE HAPPY:
Reinforcement Management
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
BE HAPPY.
REINFORCEMENT MANAGEMENT
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
In soups, salads, pastas, sandwiches, pizzas, and casseroles, most recipes call for a certain amount of vegetables. Our advice? Double the amount called for in the original recipe. You are already doing the prep work; so a little extra chopping can go a long way for your vegetable intake.
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
Creamy Garlic Dijon Chicken
Click the link below for the full recipe and instructions.
CALORIES:
624 kcal
PROTEIN:
39 g
CARBS:
25 g
FAT:
41 g
Check Out Your Meal