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

WEEK 3

Theme of the Week:  Fats, Water and Metabolism!

OK, so we’ve got a few weeks worth of training under our belts. We’re continuing to build our foundation and strengthen tendons, ligaments, and joints, and teaching our bodies and cells how to effectively utilize water, remove wastes, build shapely muscle and increase its ability to recover and restore.

Are you still sticking with the plan thus far: Eating your protein, eliminating man-made products, eating a good breakfast, drinking your water, watching portions, not eating after 7:00 pm and eating some ‘live’ carbs?

Are you weighing yourself every week? Not to be obsessive, but if things creep up you’ve gotta catch it at the gate. No more surprises! Are you still journaling your food? A necessary evil, if only for a few more weeks. I don’t want to hear anyone say, “I didn’t realize how much I was eating, really!”  Know what you’re eating!

And we continue to learn how to count calories…several ways to do it, so don’t ignore this valuable skill. Just do it and be done with it, and you’ll know where you’re at, ok?

We’re going to change up our training with the Double-Split routine. We’re going to add variety, and drop your reps to 10 reps so you will put your weights up a bit. Mark your new weights down in your new workout cards, so you stay on track! And we’re summarizing Protein, Carbs and Fats with your Macronutrients and YOU! sheet…(for all you math junkies!)

And we’re focusing on glute work in this phase! So important for us ‘mature’ women (and for younger gals too…start NOW! Trust us on this one!) I think you’ll LOVE the feel (and look) of this work! Lift, tone and shape that booty!

This weeks’ articles are on metabolism: healthy fats, lots of clean water and shifting your mindset…remember, health and wellness (and solid relationships, financial abundance, a good career…shall I go on?) is always an inside job!

Are you getting 8 hours of sound sleep? Remember, our bodies’ natural circadian rhythms are at work here, and rising and retiring with the sun is key to a healthy metabolism! So if you’re a late-nighter (bedtime 10:30 or later), you’re working against yourself! (I didn’t make the rules, Mother Nature did).

Download and read the articles, watch the videos, and train with focus and fervor. And remember,  when training, make every exercise set a work of art. That’s the secret to creating a successful, shapely, toned body. So let’s get going!

VIDEO and ARTICLES for this week:

Videos: BSC Workout Videos Portfolio

• Your E-Workout Card – Double Split (with links to videos)

Nutrition:

• Fats – The Good, the Bad and the Ugly!
  Fat Quality Chart
• Karen’s Omega 3 Dressing!
  Drink to Your Health!
  Macronutrients and YOU! Learn Your Numbers!

Support Articles:

• Stop Overeating After Dark!
• Staying Motivated – Shifting Your Mindset!
  Calories and YOU – Part 2 – Let’s Get Specific!