Phase 1
Week 1 – Building the Machine!

OK everyone, welcome to the first week of the 12-Week Best Shape of Your Life Challenge!

I know you’re gonna love this Challenge, because it picks up where the 10-Week Challenge left off, so we’re going to build on every principal out there – muscle-building, fat-burning, superb nutrition, supplements, and some awesome body/mind practices that leave others in the dust! Oh yeah, we’re going to get into some cool, effective training practices too! Whew! We got a lot to do over the next 12 weeks together!

Oh yeah, and we’re going to change how you think as well, on ALL fronts. But to start, you will NO LONGER see the world through the eyes of the majority, because they have it all wrong! So to start, we are going to shift how you think about WEIGHT LOSS…‘Metabolism first, weight loss second…” and I’ll be repeating this over and over again. You’ll see!

Our main focus is to start teaching (or re-teaching) our bodies how to build shapely, sexy muscle! No need for cardio at this point (YES you read that right!), we want to focus on getting our moves down and our eating right! We’re training at 70% intensity (12-15 reps) on a quadruple split. We are also focusing on building our tendon and ligament strength, and enhancing our body’s recuperative abilities through HYBRID training: multi planar, multi directional body sculpting and functional moves combined! You’ll see! Remember, it’s often hard to build muscle, burn fat AND recuperate at the same time, so we sometimes walk a thin line between growth and maintenance. It’s the Advanced athlete’s way (and we’re OK with it all)! We’re training at 70% intensity (12-15 reps) on a quadruple split, which I think you’re going to love. So minimum 4 days training. If you’re experienced, you can do 5!

CALORIES and MACRO-NUTRIENTS: Yes, it’s time to do some math…we’re going to figure out what you’re eating NOW calorie wise, where you need to go to, and how to put this into the language of macro nutrients. And you’ve got a reminder of the caloric content etc of each macro…it’s time to get back in touch! It’s all in your Nutrition and Lifestyle Package (below) and I would like you to post your daily caloric value on our Private Facebook page, ok? That way I know you’ve done the work!

MACRO-NUTRIENT PERCENTAGES: This varies from athlete to athlete, and things like age, genetics, activity level, muscle percentage determines this, but generalities CAN apply (for example, I find that the 40+ woman is a wee bit carb sensitive, so I keep it on the average side of 40%, versus 50+%, like some programs suggest…if it’s too much for me, at my tender age, I figure that’s too much for you too!) So we’ll keep it simple and work on 30/40/30 ratio, so that’s 30% protein, 40% carbs, 30% fat!

CLEAN up our (Eating) ACT!: We also need to revisit our principles of Clean Eating (in case you forgot or you’ve been hiding under a rock somewhere, clean eating is where it’s at!) I offer up some tried and true CE practices that I’ve used for years to keep me on the clean eating bandwagon (which you may have also learned in the first Challenge…but may have forgotten??)

Having the ATHLETE’S MINDSET: Let’s get our brain back on board! In short, I want you to be excited by what you’re about to do – build a great body, change your life, feel empowered and take control of your life – for life! Success and failure always starts and ends in the mind – period. I don’t care what area you look at – relationships, money, career, or health – if you don’t honour and strengthen your mental muscles, you will eventually fail, and failure is not an option! Not for you, anyway! So here’s where we touch our inner landscape and access our inner goddess, that amazingly Empowered Woman that is US!

Download your FOCUS CARDS and transfer your Goals from your Pre Challenge Kit onto your FOCUS CARDS….don’t forget! Carry them with you…say them out loud every am and pm and walk as if they’re becoming a part of you…because they are! And remember, we live, train, and eat like Warrior Women! 

OK….let’s get going!

Your Phase 1 E-Workout Card with Exercise Video Links.
Nutrition & Lifestyle Package for PHASE 1 – Weeks 1 to 3.
FOCUS CARDS.
Please READ – Metabolism FIRST, weight loss second!

Don’t forget to check out your Real Training Album for our two corresponding videos for this week: Macro-nutrients, Calories and Portions, and more!