Get started with your trainer Michelle M. Freeman! There is no gym membership, no extra fees, just you, your goals, and sweat.
YOU CAN START THIS PROGRAM AT ANY TIME!
THINGS TO DO BEFORE WORKING OUT
1. Before starting. This will give you an idea of your rep range. 2. 3. you’ll need for the workouts 4. this is a must before you
Cut down on saturated fat and sugar. We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados. For a healthier choice, use a just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off any visible fat.
DAY 1 SKINNY PEOPLE LOOK GOOD IN CLOTHES BUT FIT PEOPLE LOOK GOOD NAKED.
DAY 2 IF IT WERE EASY EVERYONE WOULD BE FIT
DAY 3 YOU CAN’T OUT EXERCISE A BAD DIET
DAY 4 YOU HAVE TWO CHOICES FOR TOMORROW. YOU CAN BE SORE, OR YOU CAN BE SORRY
DAY 5 off
DAY 6 YOU HAVE TWO CHOICES FOR TOMORROW. YOU CAN BE SORE, OR YOU CAN BE SORRY
DAY 7 TO SHOCK THOSE WHO DID NOT THINK I COULD DO IT
WEEK 7 OVER COMING IT ALL DAY 1 SUCK IT UP AND SOMEDAY YOU WON’T HAVE TO SUCK IT IN DAY 2 THE SWEAT, THE TIME, THE DEVOTION, IT PAYS OFF DAY 3 WHEN YOUR MIND ASKS, “CAN I REALLY DO THIS?” REPLY OUT LOUD WITH “ABSOLUTELY” DAY 4 off DAY 5 PUSH YOURSELF! NO ONE IS GOING TO DO IT FOR YOU! DAY 6 WORKOUTS: WHERE FAT IS BURNED AND PRIDE IS EARNED DAY 7 ACTUALLY, I CAN! WEEK 8 EXTREME TEAM CHAMPION! How Can I Prevent Gaining Lost Weight? Keep the following tips in mind: Do not skip meals. Skipping meals can slow your metabolism down. Skipping meals can also cause overeating later in the day. Weigh yourself once a week. Monitoring your weight will help you stop weight gain from occurring by creating the awareness. You may not always feel a difference in how your clothes fit. To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not as helpful. The food journal will help you realize whenhigher calorie foods are being included more frequently then they should. Recording when you exercise (and how long) will also help you to look at trends. Are you gaining weight because you are eating the same but stopped exercising? Eat a variety of foods to get all the nutrients you need. Include choices from whole grains, fruits, vegetables and lean protein sources. Be sure to get plenty of activity every day. Physical activity is one of the most important aspects of keeping weight off, so do your best to keep active every day. DAY 1 HAVE A STRONG DAY -NIKE DAY 2 IF YOU WANT SOMETHING YOU’VE NEVER HAD, THEN YOU’VE GOT TO DO SOMETHING YOU’VE NEVER DONE DAY 3 NOTHING IS IMPOSSIBLE IF YOU WANT IT BAD ENOUGH DAY 4 YOU CAN DO IT! DAY 5 off DAY 6 DON’T JUST TALK ABOUT IT BE ABOUT IT! DAY 7
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