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for the 40+ woman!

10 week four

~ Best Shape of Your Life Challenge! – STRENGTHENING THE HOUSE!

WEEK 4

Theme of the Week:  Metabolism – Part 2!

As we move into week 4, we’re noticing a few changes, yes? Hopefully you’re feeling stronger and more coordinated, and your clothes are starting to feel a little looser (if not, go back to your food journals and look at your food intake versus your caloric intake….this is the first place to look for most people). So before you up the cardio time, do the math.

I’d also like to ramp up your training to 4 days a week (if you haven’t been doing so already, so with this workout, you can train one on, one off, 4 days in a row…it doesn’t matter! Flexibility is your friend, in this program (but so is consistency, so do try to aim for 3 minimum, 4 is better!)

And how’s your butt feeling? Tight? Sore? Good! We continue to work our glutes every week…we simply MUST! (And tight abs, hips and toned legs are the added spin off from all this glute work too!)

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What you’re learning to adopt is a Clean Eating lifestyle (more about that next week). This new style of eating is a lifestyle, it’s not a diet plan. It’s the way we’re supposed to eat for health and vitality. It won’t always be this strict, but it is for now.

We’re continuing with our Double-Split routine and staying with our new eating habits. At times you may feel overwhelmed, and wondering how to stay motivated. It gets easier with time, but staying motivated is always the key to success. For me, I surround myself with like-minded people, read uplifting books and magazines, and have shifted how I view eating, others, and the world at large (ie I think it’s weird to eat a sandwich or to eat bread at all). This shifting of your perspective is happening to you too, and it must, in order for you to create and maintain a new lifestyle of consistent training and healthy eating.

We’re also looking at some fat-burners: safe, natural metabolism boosters that may help your body rid itself of a few extra pounds. They’re not magic, and they don’t work unless youve got the fires stoked – quality training and clean eating – hence the reason we didn’t look at them until now. As I always say, they’re the icing on the cake, not the cake itself.  Good training and superb nutrition will always win out over supposed fat-burning substances, but they’re worth a look.

And let’s test what you’ve learned so far in the macronutrient dept. (that’s carbs, protein, fats and water, remember?) and download your short questionnaire: Test Your Macronutrients IQ. We’ll check your score next week!

And if you’re using software that tallies up your eating percentages, it’s around 2030% protein, 40-50% carbs and 10-20% fats. This changes in the Advanced 12-Week Challenge, but this is approximately where we are right now. (If you’re not using counting software, don’t sweat it! How we’re learning to eat is all the info you need for now…but I know I have some techie’s on board that like specifis..but you’ll learn that specifics can change! LOL!)

So let’s keep motivated!

 

Week 4: Same as Week 3 – Legs/Chest, and Back/Shoulders/Arms

Training: 3-4 days a week (let’s aim for 4 days, K? Time to bring it up a notch!)  
Stretching, 5-10 min. 
Cardio – 20-30 minutes, 2-3 times a week (post workout or on separate days).
Nutrition goals: Metabolism and Weight Loss Supplements

Body/Mind: Staying Motivated – What’s on Your Bedside Table?

 

VIDEO and accompanying ARTICLES for this week….

VIDEO-Weight Loss Supplements! (in your Cool Stuff Album)!


Nutrition:

 

Support Articles: