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
It will hurt. It will take time. It will require dedication, It will require will power. You will need to make healthy decisions. It requires sacrifice You will need to push your body to it’s max There will be temptations. But I promise you, when you reach your goal, it’s WORTH IT!
WEEK 1 TIGHTEN AND TONE Lose weight slowly with small changes. Try to remember that “losing 15 pounds in two weeks” is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. DAY 1: IT MAY PAIN YOU TO CONTINUE BUT IT HURTS MUCH WORSE TO STOP DAY 2: “YOU HAVE A CHOICE, YOU CAN THROW IN THE TOWEL OR YOU CAN USE IT TO WIPE THE SWEAT OFF YOUR FACE.” -GATORADE DAY 3 IF IT IS IMPORTANT TO YOU,YOU WILL FIND A WAY. IF NOT YOU’LL FIND AN EXCUSE. DAY 4 WE DON’T STOP WHEN WE GET TIRED, NO, WE STOP WHEN WE ARE DONE! DAY 5 Top 12 A SORE BODY TODAY IS A STRONG BODY TOMORROW DAY 6 off DAY 7 THERE IS ONLY TWO CHOICES: MAKE PROGRESS OR MAKE EXCUSES WEEK 2 BRING IT! Eating slowly can lead to weight loss. Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel. DAY 1 THIS IS YOUR DAY! NO ONE CONTROLS IT BUT YOU! YOU ARE WHAT YOU WANT TO BE! GO AND MAKE YOURSELF PROUD! DAY 2 ACTION ISWORRY’S WORST ENEMY DAY 3 A POSITIVE ATTITUDE MAY NOT SOLVE ALL YOUR PROBLEMS, BUT IT WILL ANNOY ENOUGH PEOPLE TO MAKE IT WORTH THE EFFORT DAY 4 off DAY 5 NEVER GIVE UP ON SOMETHING YOU CAN’T GO A DAY WITHOUT THINKING ABOUT DAY 6 NOTHING WORTH HAVING WAS EVER ACHIEVED WITHOUT EFFORT -THEODORE ROOSEVELT DAY 7 IT IS A SHAME FOR PEOPLE TO GROW OLD WITHOUT EVER SEEING THE STRENGTH & BEAUTY OF WHICH THEIR BODY IS CAPABLE WEEK 3 LOSE INCHES GAIN MUSCLE Don’t skip breakfast Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast. DAY 1 off DAY 2 I WOULD RATHER SAY ” I DID IT” THAN “I GAVE UP”. DAY 3 DREAMS DO NOT WORK UNLESS YOU DO DAY 4 HAVE FUN WHEN YOUWORKOUT AND IT WON’T FEEL LIKE WORK DAY 5 THE ONLY THING STANDING BETWEEN YOU AND YOUR GOAL IS YOUR OWN WILL POWER DAY 6 Top DON’T LOOK PRETTY TO EXERCISE. EXERCISE TO LOOK PRETTY DAY 7 HANG IN THERE. IT’S ABOUT YOU. WEEK 4 ENERGY AND STRENGTH Rest. Get plenty of rest and sleep. Children need about eight or ten hours of sleep each night. Adults need about eight hours of sleep each night. DAY 1 YOUR BODY IS MORE CAPABLE THAN YOU THINK. DAY 2 IF THERE IS A WILL THERE IS A WAY DAY 3 IT DOESN’T GET EASIER YOU GET STRONGER DAY 4 NO MATTER HOW SLOW YOU GO, YOU ARE STILL LAPPING EVERYONE ON THE COUCH. DAY 5 off DAY 6 BECAUSE TODAY IS ANOTHER CHANCE TO GET IT RIGHT DAY 7 YOUR STOMACH SHOULDN’T BE A WASTE BASKET
Congratulations! HALF WAY THERE!!! Lets rock these next 4 weeks HARDER then we did the first 4. Get ready for some NEW exercises to CHALLENGE YOU!
WEEK 5 MAKING IT HAPPEN
Make time for yourself. Try to set aside at least 30 minutes daily for personal time. Treat yourself to a relaxing hot bath. Walk in the fresh air, sit quietly and read, or listen to soft music. This helps relieve stress after a long day.
DAY 1 NO ONE EVER DROWNED IN SWEAT BUT I WILL KEEP TRYING
DAY 2 P.S. If you don’t have a board don’t worry you can still do this workout. AS LONG AS YOU ARE SWEATHING YOU’RE STILL ALIVE -NIKE
DAY 3 THE PAIN OF BEING OVERWEIGHT IS FAR WORSE THAN THE PAIN OF WORKING OUT
DAY 4 MAKE YOURSELF PROUD
DAY 5 NO EXCUSES
DAY 6 off
DAY 7 P.S. If you don’t have a board don’t worry you can still do this workout. IT WON’T BE EASY BUT IT WILL BE WORTH IT
WEEK 6 I’M TOO SEXY FOR WEAKNESS
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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