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Please fill out the New Client Assessment form 

 
 

DAY 1 + 2

Low Carb + Sprint Interval Day

 

10 minutes of walking, jogging, or elliptical for warm-up

stretching

sprint intervals

  • Sprint intervals” on the elliptical, bike, stairs, or track.    I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.
  • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 10 minutes. 

30 minutes of low intensity cardio

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.”

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full

 
 

DAY 3

Regular Macro Day + Strength Training

 

5-10 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

LEGS

Goblet Squat (with 20/25lb weighted object): 2 sets of 12-15 reps

Bulgarian Split Squat: 2 sets of 12-15 reps per leg

Walking lunges: 2 sets of 15 reps per leg

CHEST

Dumbbell Chest Press: 2 sets of 8-10 reps

Push Ups: 2 sets of 10 reps

SHOULDERs

Military press: 2 sets of 15 reps

Front raise: 2 sets of 15 reps

FINISHERS

Burpees (modified if necessary): 20 reps

Air squats: 40 reps

Ab Bicycles: 40 reps

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

REGULAR Macro DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
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DAY 4

Regular Macro Day + Strength Training

 

5-10 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

BACK

Pull-ups (modify to a push-up): 2 set of 15 reps

If you do not have a pull-up bar, please do push-ups

Bent over row: 2 sets of 10 reps each arm

Bent over reverse fly: 2 sets of 10 reps

biceps

Dumbbell bicep curl: 2 sets of 8-10 reps

Hammer curl: 2 sets of 8-10 reps

Hanging bicep curl with pull back: 2 sets of 8-10 reps

TRICEPS

Tricep overhead extension: 2 sets of 8-10 reps

Tricep kickback: 2 sets of 8-10 reps

ABS

Stomach Vacuum with a Twist: 5 sets of 20 twists (10 on each side) 

In and Outs: 2 sets of 10 reps

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

REGULAR macro DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
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DAY 5

Low Macro Day + Active Recovery Day

 

GUIDELINES

  • Take the day off 
  • Consider a trip to the sauna 
  • OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • OR Yoga

LOW macro DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Macro Day, you will consume 75g of protein. (100*.25=25. 100-25=75)
  • Still follow 50/30/20 splits, but make every macro 25% less

 
 

DAY 6

Regular Macro Day + Leg Day

 

5-10 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

LEGS

Dumbbell Goblet Squat: 2 sets of 15 reps

Dumbbell Deadlift: 2 sets of 15 reps 

Lunges: 3 sets of 10 reps per leg

Step Ups: 2 sets of 10 reps per leg

Bulgarian Split Squat: 2 sets of 10 reps per leg

finishers

Curtsey lunges: 40 reps per leg

Side lunge with a squat: 40 reps per leg

Jump squats: 40 reps

Jump lunges: 40 reps per leg

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

regular macro day GUIDELINES

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.

 
 

DAY 7

Low Macro Day + Active Recovery Day

 

GUIDELINEs

  • WALK - JOG SET 
    • 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog
  • OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
  • OR Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • OR Yoga

LOW macro DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Macro Day, you will consume 75g of protein. (100*.25=25. 100-25=75)
  • Still follow 50/30/20 splits, but make every macro 25% less