ONLINE TRAINING, COACHING AND NUTRITION
for the 40+ woman!

~ Best Shape of Your Life Challenge! – Weeks 7 to 10 – YOUR DEFINING MOMENT!

– WEEK 7 

Theme of the Week: Hitting the High Point!   

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OK Warrior Women. As we move into the final few weeks of The Challenge, we’re going to up the ante!

Ever wondered why some people say exercise is boring? And it’s those same people that train year after year, with no real change in their physique! And they blame that on the exercise program! Hardly! Here’s a trick – turn off your IPod and tune in! Feel and envision that beautiful muscle of yours strengthening and shaping itself! That’s what Warrior Women do!

From here on in, we’re going to apply the High Point to every workout (another way of saying intensity). It’s the only way to continue to tone and shape our bodies, and to accelerate fat-burning (yes, science shows that intense weight training is the best fat-burner…did you know that?)

And for the 40+ female athlete, working with intensity – pushing through when it’s hard and going to your outer limits – is KEY to keeping the lovely muscle on your body (as Father Time tries to rip it off after 35!) AND in laying down fresh, healthy muscle, which translates into a changed body shape, one that’s tighter, toned, and stronger!

But be ready to work. Life is hard. Growth requires you put yourself into it. So now’s the time! We put way too much time and effort into training, so we want to make sure you’re getting everything out of your training and eating program…unlike the scores of people who aren’t!

Nutrition: By now, your new eating habits are hopefully becoming less of a ‘diet’ plan and more of a style of eating. If not, get back on the bandwagon, experiment with some new recipes, shift your perspective and ingrain this eating lifestyle in your brain right away! There’s no going back, got it?

Stick to our new eating lifestyle – what we’ve learned so far:

– eat clean (whole foods rock! Build that recipe repertoire).
– eat your protein 3-5 times a day ( breakfast is 15-25 grams)
– eat local, and in season (to alkaline your body for health and vitality!)
– cut the man-made stuff (I don’t have to explain this one, do I?)
– no eating after 7:00 pm
– eat your healthy fats, drink your water!
– get your sleep!

Don’t forget to use your tracking sheet and fill it in daily to keep you on track. Post this on your fridge!

We’re moving into the TripleSplit routine for the remainder of the Challenge – 3 different workouts each week. And I’ve added in two mini Yoga Stretching videos for you, one Upper and one Lower Body. A nice break from the traditional stretches, for sure!

You’ll be training at least 4 days (5 would be better), and you are circulating through the workouts. You can train on whatever days you wish now, 5 in a row, two off, or break it up!  And keep up the cardio, of you need to (but you may find with your eating dialed in, you need less of it!). And remember, cardio POST-workout, if you are using it to burn the fat!

Intensity is our new friend, so practice reaching your potential in both weights and cardio, using the high point method. And here, we can use the Power of Drop Sets to ramp up our training and move us through our workouts more quickly! I have suggestions for SuperSets in your new Workout Card.

These last 4 weeks are your Defining Moments: when you up the ante in your training, and you apply the nutritional aspect, you will get cut and lean. But it takes diligence!

I’ve also thrown in my version of the eating pyramid – the Clean Eating Pyramid. Download and save it to your fridge! AND it’s time we learn to shed the food app, and live with autonomy…this is ALL about you being able to manage your food and life on YOUR terms (and my article outlines the pro’s and con’s of using food apps…mostly the con’s!). You CAN do this!

So let’s get going!

Week 7 : Legs/Glutes, Chest/Back, Shoulders/Arms, Core and Glute work

Training: 5 days total!  Alternate through the 4 workouts, and choose your days. You can train in a row, or scattered days, to fit your schedule! And don’t forget to s-t-r-e-t-c-h! Yoga stretches are great! (In your library and linked in your e-workout cards, too!) Stretching is always done after your training! 🙂

Cardio…check in with it! Don’t cut it out entirely IF you have lost weight because it may be too soon. Rather, gradually CUT IT DOWN if you wish to, or maintain it, if you like it! Some of us like the cardio thing (I’m not one of them, but then, we’re all snowflakes!) It’s wise to keep at it 2-3 times a week, 15-20 minutes or so. It does a heart good!

 

Nutrition goals: Stick with the program and keep it clean!

Body/Mind: Dig deep when reaching for the high point!

 

VIDEO and accompanying ARTICLES for this week….

Your E-Workout Card – Triple Split Workout for weeks 7-10, with links to your Exercise Portfolio, as usual!

Nutrition:

 

Support Articles: