‘Love Yourself’ Fitness & Training program – Week 2

Dear clients, family and friends,

After week one, you should be developing some good healthy habits.  Continue doing everything you learned last week and add on today’s tips. Remember that Knowledge + Action = Results. This program will provide you the tools and the resources you need to make sure you’re doing this the right way and my goal is also to inspire you to take action.  By consistently taking the right kinds of action steps, you will achieve incredible results and get into amazing shape!

Cardiovascular conditioning: During your shorter, high intensity cardio day, try brief 30 second intervals.  So go hard for 30 seconds and then back off for 30-60 seconds and then repeat. Do this for 20 minutes. Remember to mix up your duration and intensity of your cardio workouts during the week. Sometimes go long and easy and other times go hard and short. We want to train all levels of your energy systems.

Beginner:  3x/week

Intermediate:  4x/week

Advanced:  5x/week

Muscle Conditioning: Follow along with today’s routine.  You will need a set of light and heavy handweights and a bench or step.  Beginners complete one set, intermediate complete two sets and advanced complete three sets.

If you cannot view the video clip above, cut and paste the following link into your browser. http://www.youtube.com/watch?v=_zq1BwPvyd4

Nutrition: Many people find online nutrition tracking programs very helpful to monitoring nutrition and weight loss. Many include calorie tracking, recipes and tons of other tips that will help you with your nutrition plan. Some of my favorite programs include:

www.sparkpeople.com

http://www.livestrong.com/thedailyplate/

Other helpful strategies – This week in your journal, in addition to recording your exercise and nutrition, also start recording things/people that you are thankful for.  This gratitude mindset can help positively impact your ‘Love Yourself’ program and your entire life!  Also start to look for patterns – you can’t change something if you aren’t aware of it.  So for example, if you notice on the days you don’t exercise you don’t eat as well, that will provide you with the extra motivation to always get your workouts in.  Or if on Fridays, you always notice you hang with the same friends and always eat poorly, it will help you to establish better habits.

Have a wonderful week!

Yours in health and fitness,

Sherri McMillan