12 Weeks of Fitness 9798502775861

Table of contents :
Chapter 1: Body Composition Measurements…….. Pg. 1 - 11
Chapter 2: Goals Setting……………………………………… Pg. 12
- 14
Chapter 3: Desired Body Weight and Body Fat……. Pg. 15 -
18
Chapter 4: Calculating Macro’s …………………………… Pg. 19 -
23
Chapter 5: Grocery Shopping and Meal Prep………. Pg. 24 - 27
Chapter 6: Track and Measure your Macro’s………. Pg. 28 - 30
Chapter 7: Food Choices …………………………………….. Pg. 31
- 33
Chapter 8:
Cardio………………………………………………… Pg. 34 - 36
Chapter 9: Heart Rate………………………………………….. Pg. 37 - 39
Chapter 10: Health and Fitness Myths…………………. Pg. 40 - 42
Chapter 11: Recovery, Mobility, and Stretching…… Pg. 43 - 48
Chapter 12: Last Words……………………………………….. Pg. 49
- 51
12-Week Fitness Program …………………………………… Pg. 52
- 88
Recipe Ideas
……………………………………………………….. Pg. 89 - 113
Appendix: Forms ………………………………………………… Pg.
114 - 119
Glossary………………………………………………………………. Pg.
120 – 121

Citation preview

Table of Contents Chapter 1: Body Composition Measurements……..

Pg. 1 - 11

Chapter 2: Goals Setting……………………………………… - 14

Pg. 12

Chapter 3: Desired Body Weight and Body Fat……. 18

Pg. 15 -

Chapter 4: Calculating Macro’s …………………………… 23

Pg. 19 -

Chapter 5: Grocery Shopping and Meal Prep……….

Pg. 24 - 27

Chapter 6: Track and Measure your Macro’s……….

Pg. 28 - 30

Chapter 7: Food Choices …………………………………….. - 33

Pg. 31

Chapter 8: Cardio…………………………………………………

Pg. 34 - 36

Chapter 9: Heart Rate………………………………………….. Pg. 37 - 39 Chapter 10: Health and Fitness Myths…………………. Pg. 40 - 42 Chapter 11: Recovery, Mobility, and Stretching…… Pg. 43 - 48 Chapter 12: Last Words……………………………………….. - 51 12-Week Fitness Program …………………………………… - 88 Recipe Ideas ………………………………………………………..

Pg. 49 Pg. 52

Pg. 89 - 113

Appendix: Forms ………………………………………………… 114 - 119 Glossary………………………………………………………………. 120 – 121

Pg. Pg.

Chapter 1 Body Composition Measurements

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How to Get Started Hi all, and welcome to my 12-week fitness program. In the following 12 Chapters I will be guiding you through how to put together a well-rounded wellness journey with all of my fitness and nutrition tips. The first thing we are going to do is go over how to get your measurements done. This should be done first thing in the morning before eating or drinking. Use the form on the following page to record your data. 1. Measure how tall you are 2. Use a scale to weigh yourself 3. Use the tape measure in the box to get the following measurements. There are pictures on how to get each current measurement on the following page. a. Waist b. Hip c. Thigh d. Upper Arm e. Any other measurement that you would specifically like to track 4. Last thing we are going to track is how many pushups you can

do. This will also be explained on the measurements page. 5. Write down 1-3 Goals you have for yourself and this program. We will talk later about goal setting.

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How to Take Measurements Waist Measurement: This measurement should be taken around the smallest circumference of your stomach/waist.

Hip Measurement: This will actually be more a measurement of your butt. It should be the largest circumference around your hip.

Thigh Measurement: Find the largest circumference of your thigh right under your butt. Stand with your feet slightly apart.

3 Upper Arm Measurement: Extend arm out with palm facing up and find the midpoint between your elbow and shoulder or the largest circumference of your arm.

Pushup Test: You may do this on your knees or feet. Start in the down position and push up and when you go back down, your chin must touch the floor. This is one rep. Continue until you are fatigued or need more than 3 sec rest at top or bottom.

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Results Date: _____________________________ Height: ____________________________ Weight: ____________________________ Measurements: Right Waist Hip Thigh Upper Arm Other

Left

Pushup Test: ________________________ Goals:

1._______________________________________________________________________

2._______________________________________________________________________

3._______________________________________________________________________

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Hip to Waist Ratio Now that we have all of your results written down, we are going to do some equations to figure out what they all mean. There will be an equations page to fill your information on. First, we are going to calculate your hip to waist ratio. This is very simple; all we are going to do is divide your waist measurement by your hip measurement. -

Example: 81cm/105cm= .77

For men we want it to be 102 or lower For Women we want it to be 88 or lower

Body Mass Calculations Next, we are going to calculate your BMI. To do this all we have to do is divide your height by your weight. But first we need to convert them into Kg and m2 Weight in pounds/2.2= weight in Kg -

Example: 171.1lb/2.2= 77.77kg

Height in feet*12 then add inches -

Example 5’8= 5*12+8= 68in

Height in In*0.0254 =m -

Example 68in*0.0254=1.72m

To get M2, multiple by itself -

Example: 1.72*1.72=2.95m2 6

Now we divide weight in kg by m2 -

Example: 77.77kg/2.95m2=26.36 BMI

BMI Classifications are: Underweight: less than 18.5 Normal: 18.5-24.9 Overweight: 25-29.9 Obese: 30 or greater

Calorie Intake The last measurement we are going to calculate is how many calories we should be eating and then adjusting them to get our desired outcome. We will use some numbers we just found out in our next equation so make sure you write them down on the equations page. Harris- Benedict Equation: Men: 66.47+13.75(weight in kg) +5 (height in cm)-6.8(age in years) Women: 665+9.6(weight in kg) +1.8(height in cm) -4.7(age in years) -

Example: 665+9.6(77.72) +1.8(68)-4.7(32) = 665+746.112+122.4-150.4= 1518kcal

This number is the number of calories that your body burns at rest. This is called your basal metabolic rate. Next, we will multiple that by your activity number to find out how many calories you should be consuming daily. 7 If you take exercising out, how active are on a daily basis? For example, if you are someone who sits at a desk all day, but still goes to the gym every day. You would be considered low activity since you sit most of the day. If you were someone who has an active job that keeps you walking or in motion most of the day, then you would be considered very active. (If you are not sure, go with the lower activity) Pick one activity level from below: Sedentary (little to no activity) - 1.2 Light activity - 1.375

Moderate activity - 1.55 Very active - 1.725 Exceedingly active - 1.9 Once you have picked your activity level. Multiple the basil metabolic number by your activity level. -

Example: 1518*1.55= 2352.9 Calories

This number is how many calories you should consume on a daily basis. A pound of fat equals 3500 calories. So, in a week or 7 days, if you wanted to lose 1 pound of fat you would decrease your calories by 500 to achieve a weight loss of 1 pound a week.

1 -

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Example= 3500/7=500 Calories

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2352.9-500 = 1852.9 Calories should be consume to lose pound of fat in a week. 2352.9-250= 2102.9 Calories to lose ½ pound a week. 8

How many pounds should you lose? Let’s quickly talk about how to figure out how many pounds you should loose in a week. So, this number is usually based on how many pounds you want to lose and in what time frame. So, if you wanted to lose 12 pounds in 12 weeks then you would do 1 pound a week. If you wanted to lose 24 pounds in 12 weeks then you would want to lose 2 pounds a week. A few things to think about when determining what is a good goal for you. The program is made for 12 weeks and then you go in a maintenance phase for a month and then go back at it again and start the 12 weeks over again. So, what I am saying is that even if your goal is more than 12 or 24 pounds, you can spread it out over a longer period, it doesn’t have to all be done in 12 weeks. Also, you will find it hard at times to keep up with the calorie deficit and the amount of exercising to keep on track and may find it easier to lower the weekly pounds lost and increase the length of the program.

The last thing I am going to say, is that it will depend on where you are starting from. If you are in the obese range and have significant amount of weight to lose, trying to lose more than 1 or 2 pounds a week is safe for you. If you don’t have a lot of weight to lose it is safer to not lose more than 2 pounds a week. And you should never consume less than 1600 calories a day.

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Creating a calorie deficit To accumulate the 500 calories deficit, you can do this through exercise and diet. You can consume just 500 less calories a day or divide it up and burn 250 calories working out and then only eat 250 less calories or try to do it all through working out and burn 500 extra calories a day through additional exercise besides what you already do on a daily basis. One more side note, you can choose a weight less than a pound a week, and go for a half a pound a week instead. This will be easier for beginners and you will still see a change. It will just take a bit longer. This would also be ideal for someone who is trying to lose their last 5 pounds and want to spread it out so they are not as restrictive. So, if you lost half a pound a week, you would lose 6 pounds in 12 weeks. Make sure to track all of your calculations on the next page

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Equations Weight in kg: ________________________________ Height in Inches: _____________________________ Height in Meters: _____________________________ Height in M2: ________________________________ BMI: ________________________________________ Harris Benedict equations for Resting Energy Expenditure _____________________________________________ Multiple activity level

Calorie deficit equations ______________________________________________

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Chapter 2

Goal Setting

12

Creating Goals In Chapter 1, we asked you to write down 1-3 goals on your results page. I wanted to go over a little more in detail as to what a goal should have and how they should progress. When writing goals, they should have the following SMART criteria: S – Specific: They should be very detailed and pertain to only you. M – Measurable: There should be some way to measure if you have reached the goal, weather it be a number or rep. A – Attainable: The goal should be something that you can actually attain. You can make small goals and add more once you achieve them. R – Relevant: The goal should pertain to fitness or nutrition. T – Time: Your goals should have a time frame. Like month, week, or years. Goals are meant to be achieved, so you should be adding and make new ones constantly. In this program we want to make short term and long-term goals, for example one of your goals could be during week 1-3 and a long-term goal would be in 12 weeks. In this program, you will be asked to add new goals every 3 weeks and to check on the progress of your short- and long-term goals and adjust if needed. When writing out your goals, they can really pertain to anything that will help you be successful in fitness and nutrition. To get you started, her are a

few examples. You can choose to use these or build upon them. -

13 Drink 8 glasses of water every day Meal prep my food for the whole week on every Sunday Add 10 minutes to my cardio every week Be able to do 10 regular pushups by the end of 12 weeks Schedule my workouts in my calendar a week in advance Only order take out once a week Add a new different vegetable or fruit every week Lose 1 pound a week Lose at least 4 inches by week 12 Add one new type of cardio every week

Now that you have a better understanding of what a goal should pertain, you may want to look back at the goals you made previously. I would suggest having at least 1 long term goal and one short term goal. Remember we will be revisiting these goal every 3 weeks.

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Chapter 3 Desired Body Weight and Body Fat Percentage

15

Calculating weight and body fat I know we all have an idea of how much weight we want to lose or catch ourselves always saying we just need to lose that last 5 pounds, but we can calculate what your ideal weight should be based on your current weight, height and bodyfat. To do this calculation, you will need to find out what your bodyfat percentage is. You will most likely have to go to a fitness center to get this calculation by either a skinfold measurement or a bio electrical impedance. Most centers will have something called an InBody Scale and all you have to do is step on a scale and it will tell you what your body fat is. For at home measurements, there are some bathroom scales that will calculate your body fat percentage, or you could purchase a hand bioelectrical impedance from amazon. Let’s say that you get your body fat percentage and it is 32.9%. There are 3 steps to finding out your desired weight from this number. The first thing is to find your fat mass. 1. Fat Mass= Weight in pounds x (body fat %/100) a. Example: 171.1x(32.9/100) = 56.29lbs

The number that you just found is how much of your weight is made up of fat. So now we need to find out how much of your weight is fat free. 2. Fat Free Mass= Weight in pounds – fat mass a. Example: 171.1-56.29= 114.81lbs This number is how much of your weight is not fat. This could be composed of muscle, bones, and organs. The last thing we are going to do is find your desire weight using the numbers we just found. 16 3. Desired Weight= fat free mass / [1-(desired body fat %/100)] a. Example: 114.81/ [1-(25/100)] = 153.08lbs Once you have your desired weight, subtract it from your current weight and that will give you an idea how much weight you need to lose. Example: 171.1-153.08=18.02lbs With this information I could do an 18-week calorie deficit to lose 1lb a week or to make it easier I could lose 9 pounds in the first 12-week program and then do another 12-week program and lose the additional 9 pounds. Use the tables below to figure out what body fat percentage you are aiming for: Body fat for Women Category Essential Fat Athletes Fitness Acceptable Obesity Category Essential Fat Athletes

Percentage 10-13% 14-20% 21-24% 25-31% >32% Percentage 2-5% 6-13%

Body fat for Men

Fitness Acceptable Obesity

14-17% 18-24% >25% 17

Ideal Weight and Body Fat Form Current Body Fat Percentage: _________________________ Fat Mass: _________________________________________ Fat Free Mass: _____________________________________ Desired body Fat Percentage: _________________________ Desired Weight: ____________________________________ Pounds to lose: _____________________________________

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Chapter 4 Calculate Macro’s

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What are Macro’s? I’m sure you have all heard someone mention macro’s before. It is short for macronutrients. There are three macronutrients that the body needs; Carbohydrates, fats, and proteins. There has been a stigma about carbs and fats in the past, but we need a healthy amount of all three macros for the body to function. Let’s take a closer look at all three macronutrients and what their functions are. Carbohydrates: Are made up of hydrogen, carbon, and oxygen and is one of the bodies main source of energy. Your body will break down the carbs and use it to create energy or fuel for the body to maintain its daily functions. Besides carbs being the main energy source for the body, it is also very important for brain function, it helps with mood and memory. The last function of carbohydrates is that it is the first macronutrient used when burning calories, which prevents the body from using protein, which would lead to muscle loss. Carbohydrates consist of sugar and starches found in fruits, grains, vegetables and milk products. Some carbs are better for you than others, so make smart choices and you will be fine. For example, fruit has carbs and natural sugar in them, but is a better choice than a donut that is loaded with artificial sugars and grains. Remember, everything in moderation.

Fats: Are also called fatty acids or lipids. They are also a source of energy for the body. Fats are not bad for us and are actually essential. Some important roles fat has been that they help the body absorb vitamins, it is good for our hair and skin, essential fats like omega-3 are good for heart health, and fats help us feel fuller, longer after a meal. Once our body has burned through the carbs, they will then start to use fat for energy and will help with weight loss. 20 There are three types of fats that helps us figure out which fats are good and which fats are bad. The first type of fat is unsaturated fats, these fats come from plant products, such as oils and nuts. The second type of fat is saturated fats, and they come from animal-based products, such as meat and fish. These two types are good and essential to consume. The third type of fat is trans-fat, which is usually found in processed foods and is not good to consume often. Protein: Is probably the most important macronutrient, and also the nutrient we usually do not get enough of. The basic structure of a protein is amino acids. Your body uses these amino acids to repair cells and make new ones, as well as help build strong, bones, muscles, cartilage and skin. Red blood cells contain protein compounds that carries oxygen through out the body and this helps supply your entire body with the nutrients it needs. Lastly, protein plays a role in hormone regulation, especially the development at a young age. Proteins or Amino acids can come from plant or animal-based products, such as meat, fish, eggs, soy, beans, and some grains.

How to Calculate Macro’s Now that we know what macros are, we can go ahead and learn how to calculate how much of each macro we should consume daily. The first thing we have to do is decide what percentage of macros we wish to use. I have given you three options. One is for weight loss, one is for maintenance, and one is for adding muscle. If you are doing this program for the first time and are looking to lose weight, then go with the weight loss percentages. If you just finished the 12-week program and need to go into maintenance for at least a month, you will go with the maintenance percentage. If you have done both of those already and want to add some muscle, then pick the third one. 21

22 Remember the daily calories amount we found in Chapter 1? We will use that number for the percentages. In my example, my daily calories were 2352. I only want to lose ½ pound a week, so I would only subtract 250, which would equal 2102 Calories a day. This is the number we will use with our percentages. Each macro has a calorie amount attached to it. Carbs are 4 calories per gram, Protein is 4 calories per gram, and fat is 9 calories per gram. Let’s assume you choose the weight loss percentages, all you have to do is some simple math to find out how many grams you should be consuming per day, and then you can figure out how many per meal. Take your total calories and multiple by the percentage you choose and then divide by the number of calories per gram each macro has. Example: 2102*.30=630.6/4Calories per gram=157 grams of Carbs 2102*.30=630.6/9 Calories per gram= 70 grams of Fat 2102*.40=840.8/4 Calories per gram= 210 grams of Protein This gives you your total macro’s in grams that you should eat daily. The last step would to divide by how many meals a day you eat. I like to eat 3 meals a day, so this what a day of macros would look like for me.

Breakfast: 52 grams of Carbs, 23 grams of Fat, 70 grams of Protein Lunch: 52 grams of Carbs, 23 grams of Fat, 70 grams of Protein Dinner: 52 grams of Carbs, 23 grams of Fat, 70 grams of Protein

Chapter 5 Grocery Shopping and Meal Prep

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Grocery Shopping Now that we know how much we should be eating; we need to go get the food. The first step to meal prepping is to sit down and write out what you want to eat for each meal. Some people choose to eat the same meal for a whole week and then change it weekly. Some people choose to eat a few different meals a week and then repeat that for the whole month. Whatever you want to do it is up to you. It will just take longer to make more meals instead of just one meal and divide it up. Once you have some ideas of what you want to eat, you should fill out a meal

sheet like the one on the next page. Fill in all of your meals Monday through Sunday for Breakfast, Lunch, Dinner and any snacks if you are doing more than 3 meals. Then go through your fridge and pantry to see what you have and what you will need for your grocery list. Take this list to the grocery store and do not buy anything that is not on your list. The best way to grocery shop is to only go to the perimeter of the store. The isles usually have the items that you should be avoiding. Once you get home, lay all of your groceries on the counter and then go through your fridge and throw away anything you shouldn’t be eating, or that is old or expired. Then take everything else out of your fridge and set to the side. Next clean all the surfaces in your fridge and freezer with a disinfectant. You should do this step at least once a month. I prefer to do it when I get my groceries, but you can do it whenever. Put everything back into the fridge so that it is easily accessible and wash and cut vegetables and fruits as you are putting everything back into the fridge. 25

26 The last part of the meal prep is to cook the food, weigh the food and put into containers for the week. I would suggest on investing in some plastic containers, so you have enough to put a whole week’s worth of food prep at one time. When cooking the food, pick a day where you can designate a few hours to cooking all of the food and dividing it all up. Also make as much in bulk as you can. This will help a lot. If you were going to be making chicken, rice and broccoli for lunch meals, cook all the chicken you would need for the whole week at one time, and make a big enough batch of rice for the whole week, and cook all of the broccoli you will needs, so that when it is all cooked all you have to do is measure it and put it into the containers and you have 7 meals ready to go.

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Chapter 6 Calculate and Track your Macros

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Macro tracking We have done so many calculations to figure out where we are now and we only have one more step left, and I think it is the hardest for some people to do. We literally have all of the information, we just have to execute the last step of measuring and tracking the macros. To track your macros or meals you will have to download an app. The most used macro tracking app is myfitnesspal. This a free app and is the easiest to use. There are many apps and programs that you can use, so do some research and see which one is the best for you. Some apps will even help you pick out which foods to eat. You will need at least 30-60 minutes to put all of the information in, but then you only have to do this once a week. Sit down with your computer or phone, your meal prep worksheet all filled out and your macros amounts per meal. Enter your meals into the tracking app and change the amounts until each meal matches up with the macros amounts. Also, if you do the same meal every day, this will make this process go a lot faster as you only need to fill it out once and then you will repeat it for the rest of the week. Example: Lets go with the chicken, rice and broccoli meal I mentioned earlier and as we know my lunch macros are: 52 grams of Carbs, 23 grams of Fat, 70 grams of Protein. I am going to enter the foods first and I just choose what a serving size is on the app. Then it calculates it all for me and I see that I need to change the serving sizes of them to equal my macros. 29

As you can see, I need to add more calories to all three items to reach the exact macro count. It will be hard to get the number exact, but try to get them within 5 grams or so. The other nice thing about this app is that it totals per meal and per day. So, if you had extra macros at the end of a meal, you can use them to add to another meal as long as at the end of the day you did not go over your daily macros. I know you are thinking that it would be better to be on the lower side and would rather just be low on your daily macros count, but it is important to eat the appropriate amount and percent of each macros to help you achieve your goal, so always try to get it as close as you can and don’t try to go lower on your daily macro count. Now that you have all of your meals tracked, grab a food scale and all your cooked food and start measuring out each food and each meal and store away in the fridge. This process can be very time consuming, but the more you do it, the more proficient you will get, so don’t give up. If you prepare all of your meals ahead of time, you will be more likely to stick to the plan. This also helps with wanting to grab snacks throughout the day or calling take out because you don’t want to cook. You already have all of these meals prepared and all you have to do is put it in the microwave and you have a meal ready in less than 5 minutes. 30

Chapter 7 Food Choices

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What should I be eating? Every 5 years, there is a new edition of the Dietary Guidelines for Americans. There has been a lot of changes and this will probably sound very different than what you have heard in the past. They are focusing more on healthy eating habits than the individual food groups or nutrients. A few of the changes are: Following a healthy eating pattern across your lifespan Focus on variety, nutrient density and amount Limit calories from added sugars and saturated fats and reduce sodium intake Shift to healthier food and beverage choices There are 5 food groups I would like to talk about. They are Fruits, Vegetables, Protein, Grains, and Dairy. You should try to get all 5 in every meal and at least every day. Fruits: People who eat more fruits and vegetables are likely to have a reduced risk of some chronic disease and cancers, including heart attack and stroke. Adding fruit can help increase intake of fiber and potassium and help you feel fuller, longer. Fruit is also lower in calories per cup making it great guilt free snack. Adults should try to consume 1-2 cups of Fruit a day. Examples of Fruit: Apple, applesauce, banana, grapes, orange, peach, pear, pineapple, strawberries, watermelon, dried fruits and fruit juice.

Vegetables: American do not get enough Vegetables in their diet as they should. The recommended amount is 1-3 cups each day. If you are physically active, you may need even more. 32 Examples of Vegetables: Broccoli, spinach, leafy greens, carrots, peppers, tomatoes, beans, lentils, corn, avocado, celery, mushrooms, and onions.

Grains: Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. There are 2 types of grains, whole grains and refined grains. Whole grain contains the entire grain kernel and contains all

of the original nutrients. Refined grains have been milled and, in the process, have removed the bran and germ, which also removes dietary fiber, iron, and many vitamins. Some refined grains are enriched, meaning that they have added back the iron and vitamins. The amount of grains you should consume is between 3 and 8 ounces a day. At least half of those grains should be whole grains. Examples of Grains: Bagels, biscuits, bread, crackers, english muffins, muffins, oatmeal, pancakes, popcorn, rice, pasta and tortillas.

Protein: Functions as the building blocks for bones, muscles, cartilage, skin and blood. Omega-3 fatty acids found in seafood can help reduce the risk of heart disease. The amount of protein you should consume is between 2 and 6 ounces a day. You should also try to consume more leaner proteins. Examples of Protein: meats, poultry, seafood, eggs, nuts and seeds.

Dairy: Products have plenty health benefits such as building and maintain strong bones, and have nutrients such as calcium, potassium, vitamin D and protein. The amount of dairy you should consume is 3 cups a day. Examples of Dairy: Milk, yogurt, and cheese

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Chapter 8 Cardio

34 There are a ton of health benefits of doing cardio besides for weight loss. The American Heart Association has proven that doing cardio helps lower the risk of heart disease, lowers blood pressure, helps regulates blood sugar, reduces chronic pain, aids in sleeping, regulates and helps lose weight, and strengthens the immune system. To reap the benefits of doing cardio, it is recommended that you accumulate to 150 minutes a week. Cardio is anything that gets your blood pumping and your heart rate to increase. You could do anything from walking to running. Some examples are below: Walking Jogging Running Swimming Biking Rowing Playing a sport Walking your dog Jump Roping Burpees Jumping Jacks Stairs Water Aerobics Dancing Skiing or snowboarding Kayaking or canoeing Skating Hiking 35 Now that we know what we should be doing, how long should we be moving. First of all, you will be choosing your cardio choice based on your fitness level. If you a beginner, you should start with something easy like walking or jogging as these exercises will get your heart rate up pretty quickly. If you are not a beginner, try to challenge yourself and start running or pick up a new

sport. The more you can incorporate, the less bored you will get. Once you have picked your cardio choice, you should schedule out when you plan to do them. They can be done right after your workout or you can choose to do them on a different day. Each week I tell you how much cardio you should be doing. You will be starting off slow, but every 3 weeks, your cardio requirement will go up. Try to do what is prescribed each week and you will defiantly see improvements in your aerobic capacity, and it will help with your workouts as well.

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Chapter 9 How to find your Heart Rate

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How to calculate HR When doing cardio or working out, the one thing you should be tracking is your heart rate. Your heart rate is how fast your heart is pumping blood through your body. This is how you know how hard you are working. The higher your HR, the harder your body and heart are working. These days, most people have a fitness tracker that collects this information. But you can find out what your heart rate is at anytime without a fitness tracker. To calculate your heart rate, you will need to palpate the artery in your wrist or neck. Once you have found it, count the beats for 15 seconds and then multiple by 4. Example: Let’s say I use my wrist and I counted 22, I would multiply that by 4 which would equal 88 beats per minute. This would be your current HR. You will want to do this step again while you are laying in bed, usually first in the morning when you wake to find your resting heart rate. You will need that number for an equation later. A normal resting heart rate is between 60 and 100 beats per minute. The lower the HR the better. Once you know your resting HR, you can find your target heart rate zones and will know if you are working too much or too little. We need to find your max heart rate. To do this we just subtract your age from 220. Example: 220-32= 188 This is your max heart rate and you should never train higher than this. 38 Your target heart range is between 50-85%. You will multiple each percentage by your max heart rate to find the range you should be exercising in. Example: 188*.50= 94 188*.85=159 So, my target heart rate is between 94 and 159 beats per minute. If you are

using a fitness tracker while working out, you can glance at it occasionally to see if you are within the range. If you are not wearing one, just use the 15 sec count and multiple by 4 to find your number. Then adjust your intensity accordingly. If you are working out for a short period of time, you will want to aim for the higher end of the range. If you are working out for a long time and working on endurance, you will want to aim for the lower end of the range.

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Chapter 10 Health and Fitness Myths

40 Can I lose weight in a specific location? You cannot choose where you lose your weight, but you can build muscle in a certain area, which will help you decrease the fat in that area. But overall, there is no way to choose where your weight loss will come from. Lifting weights will make me bulky Women and Men can both build muscle by increasing the amount of weight they use while lifting, but if you do not continue to increase weight, your muscles will adapt and you will no longer see improvements. But there is a point when women will not be able to grow their muscles as large as men, because they do not have the amount of testosterone that men do. No matter how much women lift, there will be a point where your muscles will no longer grow as large as men’s. Also, muscle actually burns fat, so the more muscle your body has, the more fat your body is burning. So, it is beneficial to lift weights and gain muscle, especially if you are trying to lose weight. Can I turn fat into muscle or vice versa? Muscle and fat are two different entities. You can only independently reduce one or the other. You can increase or decrease your muscle mass, but nothing will happen to your fat. You can also lose fat, but nothing will happen to your muscles. When I lose weight, it won’t come back When you lose weight, your fat cells actually shrink, not disappear. So, you are just making your fat cells smaller, not losing them. Because of this, this is what makes weight gain so easy. Your fat cells are just filling up again. You are not starting out at less fat cells, instead you are just adding to the previous shrunken fat cells. 41 How will I get stronger without using weights? All your muscles need is to be under tension to grow, which happens when

you use resistance band or even bodyweight exercises. So as long as you are progression like adding more reps or increasing the resistance, you would not even need to incorporate any weights into your workouts to see results. I need to stretch before I workout You do not need to stretch, so much as you need to warm up your body before working out. If you go straight into something and your body is cold, this is when injury occurs. You want to make sure you do some dynamic stretches, or other warmup to get blood pumping so that your body is prepared for the workout. All of your workouts have a 5-minute warmup before the workout. Men and Women should do different exercises This is completely false. Men and women have the same muscles and should do the same workouts. The reason most people believe this is true is because men and women want different looking bodies. For example, women want to be skinny and not bulky so they think they should do a lot of cardio and not heavy weights and guys want to be big and muscly, so they do no cardio and lift heavy. But in reality, both men and women should both focus on full body exercise and should both do cardio and lifting weights. How do I know how much weight and reps I should be doing? The reason we use different weights and reps is because different combinations, get us different results. For endurance exercises, we want to have high reps, which results in us having to use lower weight, but not light weights. We still want to use weights that are just heavy enough for us to finish the reps and is still very challenging. 42

Chapter 11 Recovery, Mobility and Stretching

43

Stretching As you are moving more and exercising more, your body will be working muscles that you are not use to and you may become sore. You may be sore for a day or two after a workout and that is completely normal. There are some ways to help reduce soreness from happening and some stretches and modalities you can do to help the soreness go away. There are a few things that you can do yourself to help. The easiest and most frequently used way of helping prevent soreness is to stretch after your workouts. This is very important when you are first starting out when you will be the sorest. This can also help prevent injury. Stretching your full body for even just 5 minutes after your workout and helping your body cool down will make a huge difference. Below are a few of the most common and easiest stretches.

44 Quad Stretch

Arm Across

Hamstring Stretch

Tricep Stretch

Stretch Back

Pigeon Stretch

Calf Stretch

Stretch Forward

Lateral Stretch

45

Foam Roll

The second way to help is by using a foam roller or a lacross ball. Both of these modalities can be used before, during and after a workout and on none workout days. Foam rolling is very simple. Basically, you want to put the roller under the muscles you want to work on and just slowly roll across the surface until you find the spot that is sore or the spot that might have a tight knot. Then you will just sit on the spot with the roller and roll back and forth slowly to apply pressure. Foam rolling is more about finding the specific spots that need your attention and working them out, and less about just rolling up and down your muscles. Hamstring

Quad

Back

Calf

46

Lacross Ball Another technique is using a lacross ball instead of using a foam roller. Lacross balls can be used as an easy and cheap recovery tool. They can be used as a massage device that works out trigger points and aches and pains all over your body. It is a form of myofascial release, similar to what happens when you get a massage, but you can do it yourself. The great thing about a

lacross ball is the size, unlike a foam roller, lacross balls can get into small tight spots and is easily moved because of the circular shape. All you need is a wall or floor and a laccross ball. Place the ball between you and the wall and apply pressure to the area that has a knot or that is sore. While applying pressure, slowly move the ball around the area and play with amount of pressure you want to apply. The most common areas to work on are the back and shoulders, but you can use this anywhere. The added benefits of performing these movements before or after exercise is; increased range of motion, improved muscle performance, decreased fatigue after exercise and decreased soreness after exercise. Back

Butt

Foot

47

Yoga The last thing you can do is to add yoga. Yoga is a not just stretching and getting flexible. It is also a workout; you will be working the little muscles to help stabilize your body and that help you move your bigger muscles. This is a great way to be active that also aids in recovery. Adding Yoga once a week will go a long way with keeping your body healthy and injury free.

Recovery Methods There are other recovery methods that you can also seek out including:

Massage therapy Epsom Salt bath Ice Bath Contrast bath Norma Tec Compression boots Chiropractor Acupuncture Cupping CBD oil

48

Chapter 12 Last Words

49

Before you get Started I am really proud of this 12-week workout plan, because I believe it will cater to everyone and help each person reach their own desired goals. I just want you to remember that you will get out what you put in, so if you seriously want to make a change, go 100% and don’t look back. You will be put out of your comfort zone and not want to workout some times. And that is okay. As long as you don’t let it derail you and start back up the next day. This is a really good opportunity to take some of the things I have taught you and to make it more of an everyday lifestyle and by making these small changes gradually they will not seem so hard. So, before you get started, I wanted to give you some last-minute tips. 1. Beverages count towards your calorie and macro count, so choose your options wisely and always, always drink a lot of water. You should aim for at least 8 glasses of water a day. If you can switch out one none-water drink a day, you will notice a huge difference. 2. Pick one day a week that you will sit down and write your grocery list and clean out your fridge and buy groceries, cook and meal prep. While you are doing this, you should also schedule out your workouts for the week. To do this, you should grab a weekly calendar and write in all of things that you have to do that week and what time. Once you have all of your mandatory appointments and work hours in, look and see what is available and then schedule your workouts in there and stick to them. If you schedule them like an appointment, and you have already carved out the time for it, you will be less likely to skip your workout. I have attached a weekly calendar in the appendix.

50 3. Try to challenge yourself every day and with every workout. For that one hour you have scheduled with yourself, focus on you. Don’t check emails, or scroll through your phone. Allow yourself one hour a day that is all about you and working as hard as you can. Then you have the rest of the 23 hours a day to worry about other things. On the other hand, do not forget to reward yourself for all of your hard work and give your body the rest and recovery it needs. Things like sleep are just as important to your results and how fast your body recovers. Now that I have taught you everything you need to know. I know you are prepared and ready to go. I wanted to explain how the program works quickly. It is a 12-week program. If you are doing this for weight loss, you will also be pairing it with a caloric deficit to help you loose weight. Once you have finished the program, you can repeat it as many times as you want, but remember to do a maintenance phase between each weight loss program, meaning, after the 12 weeks, change your calorie and macro count to maintenance for at least a month, but would suggest another 12 weeks. Your body will not respond well being in a caloric deficit for that long. For the workout itself. I have written the exercises in supersets, meaning you do two exercise back-to-back for how many rounds it says. You should aim to do all of the rounds before breaking and taking a rest. We are trying to keep your heart rate elevated for the whole workout.

51

Week 1-3 Congrats on starting the 12-week fitness program. Let’s get started! You will repeat this workout for week 1, 2, and 3. You may do these on any day you choose, but please allow 1 day of rest in-between workouts. For week 1-3 our goal is to just show up. Schedule your workouts and work on doing them consistently for the next 3 weeks and it will just get easier and easier every week. The workouts for week 1-3 do not use any weights, as I want you to focus on doing really good reps, with good form and get comfortable with the exercises and then we will progress from there. And if you are not a beginner, trust me you will still get a great workout. You may use heavier resistance bands to get the desired intensity. The exercises are done as supersets, so you will do both exercises on each line for the designated amount of reps and then you can go to the next line and so forth. Don’t forget to do the results page before you start your workout. Purpose: low weight, high repetitions, continuous movement, and little rest break Equipment needed: Jump rope, long resistance band, thick band and a plyo box

53 Monday Warmup: 100 Jump Ropes, 3 Inchworms, WGS *2 Workout: 20 Air Squats/ 10 Incline Pushups *4 10 each leg Back Lunges/ 15 Banded High Pulls *4 10 Banded GM/10 each leg SL Hip Lift * 4 Accumulate to a 20 sec plank 15 Sit-ups Accumulate to a 20 sec plank Wednesday

Warmup: 10 Air Squats, 10 Front Lunges, 5 Pushups *3 Workout: 12 Banded Bench Press/12 Banded Rows *4 10 each leg Front lunges/10 each leg Pulse lunges *4 20 Banded Bicep Curls/ 20 Banded Hammer Curls *4 6 each leg Star Lunges/ 12 Banded Shoulder Press to Tricep Ext *4 30 Sit-ups Friday Warmup: 1 minutes of Jump Rope, 10 Air Squats *3 Workout: 12 Band Pull Apart/12 each arm Band Front/Lateral raise *4 10 Incline Pushups/12 Tricep Dips *4 10 each leg Box Step-ups into Back Lunge/12 each leg Lateral Lunges *4 15 Air Squats with hold/10 each side SL Squat onto box *3 Accumulate 20 sec Plank Hold 20 Sit-ups *Additional Work: Do 1-2 days a week of 30 min or more of cardio 54

Results before starting Week 1-3 Date: _____________________________ Height: ____________________________ Weight: ____________________________ Measurements: Right

Left

Waist Hip Thigh Upper Arm Other Pushup Test: ________________________

Goals:

1._______________________________________________________________________

2._______________________________________________________________________

3._______________________________________________________________________ 55

Exercise Pictures Inchworm: Start standing up, hinge at the hips and place hands on the floor. Walk out with your hands to a plank and then walk your hands back and stand up.

WGS: World’s Greatest Stretch: Start in a lunge, standing up straight, then lean forward into the lunge. Place elbow to the ground and then place hand by foot and rotate other arm up. Straighten out other leg and do a hamstring stretch.

Air Squat: Start standing and hinge at the hip first and then bend the knees like you are trying to sit in a chair.

56 Pushups: You can do pushups on the ground, on your knees or on an incline. Start with arms extended and then bend at the elbow and push back up.

Regular:

On Knees:

Incline: Back Lunge: Step back or step forward, so your knees create a 90-degree angle. Then press up by pushing off front foot.

57 Banded High Pulls: Start with backs of hands facing each other and pull up with high elbows.

Banded Good Mornings: Put band under feet and neck. Start standing up and hinge at hips with a slight bend in the knee until you feel a stretch in back of legs, then stand back up.

Single Leg Hip Lift: Lay on back and bend one knee. Put one leg up and lift your hips and back off the floor with foot that is down. Squeeze butt at top.

58 Plank: You can go on your elbows or on your hands. Keep core tight and hold, while maintaining a straight back.

Sit-up: Lay on back with knees bent out like a butterfly, then use your core to lift yourself up and touch your toes.

Banded Bench Press: Place band under back, starting the band in the down position and then press up extending arms.

59 Banded Rows: Place band under feet and hinge at the hips. Bend elbows and pull up so that your elbow creates a 90-degree angle.

Front Lunge: Step forward and bend front knee at 90 degrees and drop back knee close to the ground. Then stand up by pressing back with the front leg.

Pulse Lunge: Start in a lunge and slightly stand up but not all the way and then go back down in a lunge.

60 Banded Bicep Curls: Place band under foot start with palms facing up and bend the arms and pull up.

Banded Hammer Curls: Place band under foot and have wrist turned neutral. Then bend elbow and pull up.

61 Star Lunge: Front lunge, lateral lunge, back lunge, curtsey lunge and repeat with other leg.

Banded Shoulder Press to Tricep Extension: Start with elbows bent and press up, then turn wrist and put hands closer, and then bend your elbows and then extend back up

62 Banded Pull-Aparts: Start with the band out in front of you and arms extended. Then pull band apart, until you feel the pinch in your shoulder blades.

Banded Front and Lateral Raise: Place band under foot and pull the band to shoulder height in front of you and then to the side.

Tricep Dip: Start by sitting on the edge of the box placing your hands behind you. Then lift your butt off and out then bend your elbows and knees to go down and then press yourself back up.

63 Box step ups into back lunge: Start in front of box, place one foot on the box and step up bringing the other leg with you and then stand completely upright on the box and then reach down to the floor with your foot ending up in front of the box. And reach back into a back lunge.

Lateral lunge: lunge to the side bending the knee and lengthen the other.

Single Leg Squat onto box: Balance on one foot. Hinge at the hip and bend knee, and lightly sit on the box, then stand back up.

64

Week 4-6 You made it through the first 3 week! Let’s keep it rolling. Each step will get progressively harder so that your body does not get used to doing the same workout and will not have a chance to adapt so we can see the results that you are looking for. Hopefully you have found a good rhythm and schedule to get your exercises done. If not, still work on this again. Now we are going to ask you to work a little longer and little harder than the first couple of weeks. If this is too much, you can always go back a week until you are ready to add new workouts. Before you start a new week, remember to do your measurements again and track them on the form. Do not be discouraged if you do not see any results, keep going and trust the process. After you are done with the measurements, go back to your goals and see if you have completed any and replace them with new ones. Then check on your long-term goals and make sure you are on the right track to accomplish them. If you are running off course or made a really ambitious goal, that is

fine, you can revise them whenever you want. Purpose: Add some weight and learn more complex exercises while keeping a consistence pace and always moving. Start doing exercises a little faster with less rest. Equipment Needed: Pair of DB, Resistance Band, Thick resistance band, heavier KB, Jump rope, Plyo box, and circular band 65

Results starting week 4-6 Date: _____________________________ Height: ____________________________ Weight: ____________________________ Measurements: Right

Left

Waist Hip Thigh Upper Arm Other Pushup Test: ________________________ Goals:

1._______________________________________________________________________

2._______________________________________________________________________

3._______________________________________________________________________

66 Monday

Warmup: 10 Burpees, 5 Pushups, 10 Air Squats *3 Workout: 15 Front Rack Squats/10 each leg Back Lunges *4 20 Bicep Curls/15 Hammer Curls/10 Tricep Pushdowns *4 20 Romanian DL/10 Single Arm Rows each side * 4 20 Band Pull Aparts/10 Straight Arm Pulldowns *4 20 KB Swings/15 Sumo Squats*4 20 Situps Wednesday Warmup: 100 Jump Ropes, 10 Lateral Lunge, WGS *3 Workout: 10 SL DL each leg/12 Box Step-Ups each leg *4 12 Reverse Fly’s /12 Pushup *4 10 Lateral Band Walks each way/10 SL Incline Hip Lifts each leg *4 10 Alternating Bench Press each arm/12 Bench Press *4 30 Sit-ups Friday Warmup: 1 minutes of Jump Rope, 3 Inchworms, 10 Air Squats *3 Workout: 10 each leg Walking Lunges with DB OH/15 Floor to OH *4 15 DB Fly’s/15 DB Bench Press *4 15 Sumo High Pull/20 KB Swings*4 10 each leg Box Step-ups with weight/10 each leg SL Squat on box *3 1 Rounds of 30 each leg Back Lunge with Curl and Press *1 20 Sit-ups *Additional Work: Do 2-3 days a week of 30 min or more of cardio 67 Burpee: Start in the stand position, then put hands down in front of you and kick back into a plank position and lower yourself down to the floor. Then press yourself up to a plank, and move your legs closer to your hands and then jump or stand up.

Front Rack Squats: Place KB/DB on your shoulder and then hinge at the hip and bend the knees, squatting down and then stand back up.

68 Bicep Curls: Start with palms facing out and then pull your arms up and then lower back down nice and slow and controlled, with out any swinging of the arms.

Hammer Curls: Start with wrist neutral and bend elbows and bring to your shoulders and then back down.

Tricep pushdowns: Wrap a band above you and grab at the bottom of the band, keep elbows tucked to the side of your body and then extend your arms down.

69 Romanian DL: Hinge at your hips with a slight bend in the knees and then lower the weights until you feel a stretch in the back of your legs, and then stand back up. Keep DB Close to your body.

Single Arm Rows: Place hand on the front leg, starting with the arm straight and then pull KB/DB back and up so elbow is at 90 degrees, staying close to the body and then bring KB/DB back down.

Straight arm pulldown: Wrap band above you and then grab the band at the bottom and extent arm straight out, and keep shoulder blades engaged and pull down to your hips.

70 KB Swings: Start with the KB in front of you and then hike it back and swing the bell to shoulder height by squeezing your butt and extending your hips at the top.

Sumo Squats: Start with feet a little wider than shoulder width apart and turn your feet out. Then grab the KB from the floor and stand up and then squat back down, making sure the knees are also turning out over your toes.

71 KB/DB SL DL: Balance on one leg and extend at the hip with a slight bend in the knee, until you feel a stretch in the back of your leg and then stand back up, Keep back straight and chest up. Do not rotate hips, keep level.

Box step ups: Start in front of box, place one foot on the box and step up pulling the other leg behind and stand completely upright on the box. Then reach down to the floor with your foot ending up in front of the box.

72 Reverse Fly: Hinge at the hips, and have a slight bend in the knees. Start with your arms hanging down in front of you and put back until you feel the pinch in your shoulder blades and bring down in front of you.

Lateral Band Walks: Put band around your ankles, bend your knees and stay low the whole time. Take a large step to the side and then bring the other leg with, without it touching the other leg. Your feet should always be shoulder width apart and never come together.

Incline SL Hip Lifts: Lay on back, bend your knees and place foot on an elevated surface. Then press up through your heel and raise your hips, squeezing butt at the top.

73 Alternating DB Bench Press: Start by laying on floor with knees bent. Then press both arms above you and lower one arm at a time and then press back up and then lower the other arm down and back up.

DB Bench Press: Start by laying on the floor with knees bent. Start with the arms straight up and lower elbows to a 90 degree or until you hit the floor and then press straight up.

Walking lunge with DB OH: Hold DB above head with straight arm and lunge walk alternating legs.

74 Floor to OH: Grab a pair of DB and hinge at hips and bend the knees touching the DB to the floor and then stand up and press DB above head.

DB Fly’s: Lay on floor and bend knees. Bring DB above head and lower down to side without touching the floor and then back up.

Sumo High Pull: Start with feet a little wider than shoulder width apart and turn your feet out. Then grab the KB/DB from the floor and stand up and then pull KB up with high elbows.

75 Box Step up with weight: Grab a pair of DB and hold them to the side. Start in front of box, place one foot on the box and step up pulling the other leg behind and stand completely upright on the box. Then reach down to the floor with your foot ending up in front of the box.

Back Lunge with Curl to Press: With DB on your side, take a big step back bending both knees and lunge down, then drive back up using the front leg. Then do a bicep curl and a shoulder press.

76

Week 7-9 Congratulations, you are half way there! Great job so far, let’s keep pushing. Hopefully you have been able to do all of the workouts and have dialed into your nutrition. You should start to notice some changes, even if they aren’t on the scale. Don’t forget to update the results page with your new measurements and go over your goals again. We are adding another day of working out, so you will be working out 4 days a week plus your cardio. The workouts will be a little different from the first half. I have added a strength portion to the beginning of the workout. This is the only time of the workout that you should make sure you rest in between sets. I have also added some more cardio to the end of the workout. Enjoy! EMOM: Stands for every minute on the minute. You will set the timer for however many minutes is says. Then each exercise you will do when each minute starts. If you finish the exercise before the minute is over, then that is your rest time. Then when the next minute starts then you can start the next exercise. If you do not finish the exercise in the minute, then go onto the next exercise, do not finish the exercise over the minute designated. AMRAP: Stands for as many reps as possible. You will set the timer for

however many minutes is says and then you try to do as many reps and rounds of the exercises for the designated time without rest. Purpose: Adding a strength component to help burn more fat. Continue to increase weights and stay to the rep count. Equipment needed: Jump rope, resistance band, one KB, pair of dumbbells, thick resistance band, Plyo box, Barbell 77

Results starting week 7-9 Date: _____________________________ Height: ____________________________ Weight: ____________________________ Measurements: Right

Left

Waist Hip Thigh Upper Arm Other Pushup Test: ________________________ Goals:

1._______________________________________________________________________

2._______________________________________________________________________

3._______________________________________________________________________

78

Monday/Thursday Warmup: 30 sec of Jump Rope, 5 Air Squats with pause, 10 Band Pull Aparts *3 Strength: 15 Back Squats *4 - Rest 30-60 seconds between reps Workout: 20 KB Swings/10 each leg SL DL *4 20 Bicep Curls/20 Tricep Pushdowns *4 15 Reverse Fly’s/10 Single Arm Rows each side * 4 15 min AMRAMP: 8 box Jumps, 1 min Jump Rope, 10 Pushups, 15 Situps Tuesday/Friday Warmup: 30 sec of Jump Rope, 5 Squats with pause, 10 band pull aparts *3 Strength: 15 Bench Press *4 - Rest 30-60 seconds between reps Workout: 20 DB Snatch/15 Pushups *4 20 DB Front- Lateral Raise/15 Banded Lat Pulldown *4 10 each leg SL DL with Row/10 each leg SL Squat on box with SA Shoulder Press *4 15 Min EMOM 1. 30 Air Squats 2. 18 Jump Squats 3. 25 Situps *Additional Work: Do 2-3 days a week of 60 min or more of cardio 79 Back Squats: Use a barbell or put DB on both shoulders. Stand with feet shoulder width apart, hinge at the hips first, bend knees, and squat down. Then drive back up using your glutes and hamstrings.

Box Jumps: Stand in front of the box, using your arms as momentum and jump softly on to the box with both feet and stand up completely. You can jump down or step down.

Bench Press: You can use a barbell or 2 DB’s. Start with the barbell above your chest and pulldown until your elbows have created 90 degrees or have reached your chest and then push back up.

80 DB Snatch: Start with DB on the ground, Squat down to grab it, while standing up, do a high pull and then press overhead.

Front/lat DB Raise: Raise the DB up to shoulder height in front of you and then back down. Then raise laterally to the side reaching shoulder height and then back down.

Banded Lat Pulldown: Place band above and in front of you. Kneel down and lean back. Grab the band and pull down and back pinching the shoulder blades and return to straight arms

81 SL DL with Row: Grab KB/DB and balance on one leg, hinge at the hip and bend over until you feel the stretch in the back of the leg and then pull the KB up and back. Return KB/DB to the bottom and then stand up.

SL Squat onto Box with SA shoulder Press: Stand in front of the box, balance on one foot. Then hinge at the hip and bend knee and lightly touch

the box and then stand back up. Stay balanced on one leg and do a single arm shoulder press.

Jump Squat: Squat down and explode up, going right back into the next jump squat.

82

Week 10-12 Way to go! You only have 3 weeks left. Let’s finish strong!! Give these last 3 weeks all you have so you can feel good about what you have accomplished. Don’t forget to update the results page with your new measurements and go over your goals again. Purpose: Adding a strength component to help burn more fat and increase strength. Continue to increase weights and stay to the rep count. Increase amount of cardio each week. Equipment needed: Jump rope, resistance band, one KB, pair of dumbbells, thick resistance band, Plyo Box, and a barbell

83

Results starting week 10-12 Date: _____________________________ Height: ____________________________ Weight: ____________________________ Measurements: Right

Left

Waist Hip Thigh Upper Arm Other Pushup Test: ________________________ Goals:

1._______________________________________________________________________

2._______________________________________________________________________

3._______________________________________________________________________

84 Monday/Thursday Warmup: 5 min of your choice of cardio Strength: 15 Deadlifts *4 - Rest 30-60 seconds between reps Workout: 15 Thrusters/20 KB Swings *4 12 SA Rows/15 Pushups *4 20 Goblet Squat/12 Box Jumps * 4

AMRAP15: 1 Min Jump rope, 15 Bicep Curls, 15 Hammer Curls, 15 Tricep Pushdown Tuesday/Friday Warmup: 5 min of your choice of cardio Strength: 15 Shoulder Press *4 - Rest 30-60 seconds between reps Workout: 10 Renegade Rows with Pushups*4 10 SL DL each leg/10 Bulgarian Split Squats each leg * 4 12 each leg Front Lunge with Curl to Press*4 AMRAP15: 10 Burpees, 10 Air Squats, 10 Pushups, 10 KB Swings, 10 Situps *Additional Work: Do 3-4 days a week of 60 min or more of cardio

85 Deadlift: Squat down to the bar. Place the bar under your toes. Stand up, keeping the bar as close to the body as possible. Then gently lower the bar back down to the floor.

Thrusters: Start with KB/DB on Shoulders. Squat down and on the way up press the weight up over head

Goblet Squat: Grab KB/DB in front and do a squat. Keep chest up and do not let elbows touch the knees

86 Shoulder Press: Start with bar on shoulders and press bar or DB overhead without using your legs. Your arms should be in line with your ears.

Renegade Rows: Put hands around DB and do a pushup. Then get into a plank and do a single arm row on each arm.

87 Bulgarian Split Squat: Place back foot on box and lunge down by bending both knees. Stand up pressing through your front leg.

88

Protein Blueberry Oatmeal Muffin Cook Time: 20 Min

Prep Time: 10 Min

Oven Temp: 400

Ingredients 1 cups of Flour 1 cup of old-fashioned oats ½ cup of vanilla protein ½ tsp of cinnamon 1 tsp of baking powder ½ tsp of baking soda 1 cup of Greek yogurt ½ cup of applesauce 1 egg ¾ cup of brown sugar 1 ½ cups of blueberries Directions 1. Combine flour, protein, oats, cinnamon, baking powder, baking soda in a large bowl and set aside 2. In a smaller bowl, combine Greek yogurt, applesauce, egg, and brown sugar 3. Then pour the small wet ingredients into the dry ingredients and mix well 4. Gently add blueberries 5. Preheat oven to 400 6. Grease muffin tins 7. Place in oven and bake for 18-20 minutes 90

Nutrition Facts Servings 12.0

Amount Per Serving calories 158

% Daily Value * Total Fat 1 g

2 %

Saturated Fat 0 g

1 %

Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 16 mg

5 %

Sodium 148 mg

6 %

Potassium 93 mg

3 %

Total Carbohydrate 31 g

10 %

Dietary Fiber 2 g

7 %

Sugars 18 g Protein 8 g

16 %

Vitamin A

1 %

Vitamin C

6 %

Calcium

8 %

Iron

4 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

91

Egg and Cheese Breakfast Sandwich Prep Time: 5 Min Ingredients Whole Grain English Muffin 1 Egg

1 slice of cheese Directions 1. Put English muffin in toaster 2. Cook egg 3. Put cheese on English muffin and top with cooked egg

92

Nutrition Facts Servings 1.0

Amount Per Serving calories 325

% Daily Value * Total Fat 15 g Saturated Fat 7 g

23 % 33 %

Monounsaturated Fat 4 g Polyunsaturated Fat 2 g

Trans Fat 0 g Cholesterol 214 mg

71 %

Sodium 779 mg

32 %

Potassium 106 mg Total Carbohydrate 24

3 %

g

8 % Dietary Fiber 1 g

4 %

Sugars 2 g Protein 16 g

33 %

Vitamin A

75 %

Vitamin C

0 % 301 %

Calcium

15 %

Iron

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

93

Ham and Cheese Omelet Prep Time: 1 Min Cook Time: 5 Min Ingredients 3 eggs ¼ cup of shredded cheese 1.5 oz of ham

Directions 1. 2. 3. 4. 5.

Mix 3 eggs together in a bowl and pour into a greased pan Cut ham into cubes and put in microwave for about 20 sec Flip over Omelet Put ham and cheese down Then flip the omelet over and cook until done

94

Nutrition Facts Servings 1.0

Amount Per Serving calories 473

% Daily Value * Total Fat 31 g

47 %

Saturated Fat 12 g

60 %

Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 641 mg Sodium 1703 mg

214 % 71 %

Potassium 210 mg

6 %

Total Carbohydrate 4 g

1 %

Dietary Fiber 0 g

0 %

Sugars 3 g Protein 42 g

84 %

Vitamin A

21 %

Vitamin C

0 %

Calcium

21 %

Iron

15 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Protein Pancakes Prep Time: 1 Min Cook Time: 5 Min Ingredients 60g of Pancake Batter 1 Scoop of French Vanilla Protein Powder Directions 1. Mix Pancake batter and protein powder 2. Scoop mixture into pan and cook

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Nutrition Facts Servings 1.0

Amount Per Serving calories 335

% Daily Value * Total Fat 6 g Saturated Fat 3 g Monounsaturated Fat 0 g

9 % 13 %

Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 55 mg

18 %

Sodium 660 mg

28 %

Potassium 100 mg

3 %

Total Carbohydrate 48 g

16 %

Dietary Fiber 5 g

18 %

Sugars 5 g Protein 25 g

49 %

Vitamin A

0 %

Vitamin C

0 % 26 %

Calcium

9 %

Iron

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Chicken Caesar Salad Prep Time: 5 Min Cook Time: 12 Min Ingredients 3 cups of Romaine Lettuce 2 tablespoons of Parmesan cheese 3 tablespoons of Caesar dressing 4 oz of Chicken breast

Directions 1. Place chicken in a pan and cook on both sides making sure it is cooked all the way through 2. Chop up Romaine Lettuce and place in a bowl 3. Add Cheese and dressing to bowl and mix 4. When chicken is done, place on cutting board and cut into small bite size pieces and add to bowl

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Nutrition Facts Servings 1.0

Amount Per Serving calories 398

% Daily Value * Total Fat 28 g Saturated Fat 4 g

43 % 18 %

Monounsaturated Fat 14 g

Polyunsaturated Fat 6 g Trans Fat 0 g Cholesterol 89 mg

30 %

Sodium 623 mg

26 %

Potassium 192 mg

5 %

Total Carbohydrate 9 g

3 %

Dietary Fiber 3 g

12 %

Sugars 3 g Protein 31 g

62 %

Vitamin A

251 %

Vitamin C

12 %

Calcium

96 %

Iron

14 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Ground Turkey Lettuce Wraps Prep Time: 5 Min

Cook Time: 10 Min

Ingredients 6 oz of ground turkey 3 leaves of Romaine Lettuce 1 tablespoon of cheddar cheese Directions 1. Brown Ground Turkey in a pan, drain any excess grease from the pan 2. While that is cooking, find 3 big Romaine Lettuce leaves and wash and dry 3. When ground turkey is cooked, place a few spoonsful onto each leaf and top with some cheese 4. Wrap the leaves up to make lettuce wraps

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Nutrition Facts Servings 1.0

Amount Per Serving calories 291

% Daily Value * Total Fat 16 g

25 %

Saturated Fat 5 g

26 %

Monounsaturated Fat 5 g Polyunsaturated Fat 4 g Trans Fat 0 g Cholesterol 126 mg Sodium 157 mg

42 % 7 %

Potassium 410 mg Total Carbohydrate 1 g Dietary Fiber 0 g

12 % 0 % 1 %

Sugars 0 g Protein 36 g

71 %

Vitamin A

64 %

Vitamin C

0 % 96 %

Calcium

2 %

Iron

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Steak Fajita Bowl Prep Time: 5 Min Cook Time: 10 Min Ingredients ½ pound of skirt steak 1 cup of Rice ½ of a yellow onion 4 Mini Peppers 2 Tablespoons of vegetable oil Directions 1. Cook rice in a rice cooker or put premade rice in the microwave and then set aside 2. In a pan, pour 1 Tablespoon of vegetable oil and add sliced onions and peppers. Cook until golden brown. Then set aside 3. In the same pan, pour another tablespoon of vegetable oil and then add steak to pan and cook thoroughly throughout. Once the steak is done set on a cutting board and cut into strips. 4. The start to assemble the bowl, starting with rice and then add steak and onion and peppers mixture. 5. You can also top with corn, beans, sour cream and avocados.

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Nutrition Facts Servings 1.0

Amount Per Serving calories 886

% Daily Value * Total Fat 57 g Saturated Fat 16 g Monounsaturated Fat 6 g

87 % 81 %

Polyunsaturated Fat 18 g Trans Fat 2 g Cholesterol 150 mg

50 %

Sodium 160 mg

7 %

Potassium 1095 mg

31 %

Total Carbohydrate 46 g

15 %

Dietary Fiber 2 g

10 %

Sugars 4 g Protein 47 g

94 %

Vitamin A

35 %

Vitamin C

272 % 2 %

Calcium

52 %

Iron

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Turkey Wrap Prep Time: 2 Min Ingredients Your choice of Tortilla Wrap 4 oz of Turkey Deli Meat 1 slice of Cheddar Cheese 1 Tablespoon of Chipotle sauce

Directions 1. Wrap your wrap and spread on sauce 2. Place Deli Meat and Cheese in the middle 3. Fold up and cut in half

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Nutrition Facts Servings 1.0

Amount Per Serving calories 360

% Daily Value * Total Fat 19 g Saturated Fat 1 g

28 % 6 %

Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 55 mg

18 %

Sodium 730 mg

30 %

Potassium 0 mg

0 %

Total Carbohydrate 18 g

6 %

Dietary Fiber 1 g

4 %

Sugars 2 g

Protein 38 g

75 %

Vitamin A

0 %

Vitamin C

0 %

Calcium

0 %

Iron

6 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Steak with Grilled Onions and Mushroom and a Baked Potato Prep Time: 5 Min Cook Time: 20 Min Ingredients 4 oz of Steak 1 Russet Potatoes ½ Onion 1 Cup of Mushrooms 1 oz of Cheddar Cheese 2 Tablespoon of butter Directions 1. Wash Potatoes and stab holes in it. Place in microwave for about 8 minutes 2. In a pan put 1 Tablespoon of butter in pan and place in chopped onions and mushrooms. Then cooked until golden brown and place to the side

3. In the same pan add the steak. Cook to desired temperature 4. Grab potatoes out of the microwave and cut open. Add butter and cheese to the potatoes 5. Then place the cooked steak on plate and top with grilled onions and mushrooms

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Nutrition Facts Servings 1.0

Amount Per Serving calories 599

% Daily Value * Total Fat 26 g Saturated Fat 14 g

41 % 71 %

Monounsaturated Fat 8 g Polyunsaturated Fat 1 g Trans Fat 1 g Cholesterol 143 mg

48 %

Sodium 281 mg

12 %

Potassium 1589 mg

45 %

Total Carbohydrate 43 g

14 %

Dietary Fiber 3 g

11 %

Sugars 1 g Protein 50 g

101 %

Vitamin A

193 %

Vitamin C

11 %

Calcium Iron

240 % 62 %

* The Percent Daily Values are based on a 2,000 calorie diet, so

your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Salmon and Red Potatoes Prep Time: 5 Min Cook Time: 12-22 Min

Oven Temp: 350

Ingredients 6 oz Salmon Fillet 2 small red Potatoes 1 Tablespoon of butter Directions 1. In an oven safe pan, spray the bottom of the pan and then add salmon fillet on one side of pan 2. Cut up the red potatoes into small cubes and spread around the rest of the pan. Place a tablespoon of butter on top of potatoes 3. Place in oven and cook for 12 minutes. Take salmon out and then put potatoes back in the oven for another 5-10 minutes

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Nutrition Facts

Servings 1.0

Amount Per Serving calories 577

% Daily Value * Total Fat 21 g

32 %

Saturated Fat 9 g

43 %

Monounsaturated Fat 3 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 143 mg Sodium 167 mg

48 % 7 %

Potassium 1243 mg

36 %

Total Carbohydrate 52 g

17 %

Dietary Fiber 4 g

16 %

Sugars 2 g Protein 45 g

90 %

Vitamin A

97 %

Vitamin C

90 %

Calcium

10 %

Iron

18 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Chicken, Rice, and Carrots Prep Time: 5 Min Cook Time: 10 Min

Ingredients 4 oz chicken breast 70 grams of Rice 70 grams of raw Carrots Directions 1. Cook rice 2. Place Chicken in pan and cook to desired temperature 3. Chop carrots into small pieces

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Nutrition Facts Servings 1.0

Amount Per Serving calories 383

% Daily Value * Total Fat 4 g Saturated Fat 1 g Monounsaturated Fat 1 g Polyunsaturated Fat 0 g Trans Fat 0 g

5 % 3 %

Cholesterol 65 mg

22 %

Sodium 1162 mg

48 %

Potassium 230 mg

7 %

Total Carbohydrate 58 g

19 %

Dietary Fiber 4 g

16 %

Sugars 5 g Protein 33 g

66 %

Vitamin A

244 %

Vitamin C

7 %

Calcium

6 % 19 %

Iron

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Pork Chops and Sweet Potatoes Prep Time: Cook Time: Ingredients 4 oz Pork Chop 1 Sweet potatoes 1 Tablespoon of vegetable oil 1 teaspoon of paprika Directions 1. Chop up sweet potatoes into cubes and put in a bowl. Add

vegetable oil and paprika and mix. Cook in air fryer or oven. 2. Cook porkchop in frying pan or air fryer

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Nutrition Facts Servings 1.0

Amount Per Serving calories 526

% Daily Value * Total Fat 26 g Saturated Fat 6 g

40 % 30 %

Monounsaturated Fat 3 g Polyunsaturated Fat 9 g Trans Fat 0 g Cholesterol 93 mg

31 %

Sodium 92 mg

4 %

Potassium 312 mg

9 %

Total Carbohydrate 36 g

12 %

Dietary Fiber 3 g

11 %

Sugars 27 g Protein 32 g

63 %

Vitamin A

53 %

Vitamin C

2 %

Calcium

3 % 18 %

Iron

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Appendix Results Form Equations Form Ideal Body Weight and Body Fat Form Weekly Meal Prep Weekly Schedule Glossary

114

Results Date: _____________________________ Height: ____________________________ Weight: ____________________________ Measurements: Right

Left

Waist Hip Thigh Upper Arm Other Pushup Test: ________________________ Goals:

1._______________________________________________________________________

2._______________________________________________________________________

3._______________________________________________________________________

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Equations Weight in kg: ________________________________ Height in Inches: _____________________________ Height in Meters: _____________________________ Height in M2: ________________________________

BMI: ________________________________________ Harris Benedict equations for Resting Energy Expenditure _____________________________________________ Multiple activity level

Calorie deficit equations ______________________________________________

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Ideal Weight and Body Fat Current Body Fat Percentage: _________________________ Fat Mass: _________________________________________ Fat Free Mass: _____________________________________ Desired body Fat Percentage: _________________________ Desired Weight: ____________________________________ Pounds to lose: _____________________________________

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Glossary AMRAP: As Many Reps As Possible BMI: Body Mass Index Body Fat Percentage: What percentage of your body is just fat Calorie Deficit: Eating less calories to be in a caloric deficit to reach weight loss goals Cm: Centimeters DL: Deadlift EMOM: Every Minute On the Minute Fat Free Mass: Amount of weight that does not include fat Fat Mass: Amount of weight that comes just from fat GM: Good Mornings HR: Heart Rate In: Inches Kg: Kilograms lbs: pounds Long Term Goals: A goal that can be reached within 12 weeks to 12 months M: Meters M2: Meters Squared Macros: Macronutrients 120 Maintenance Phase: At least a 3-month period where you consume the amount of daily calories your body needs to give it a rest from being in a caloric deficit Max Heart Rate: The highest heart rate number you can safely reach

Resting Heart Rate: Your heart rate at rest, the most accurate time to get this is when you are lying in bed SA: Single Arm Short Term Goals: A goal that can be achieved in 1-3 weeks SL: Single Leg WGS: Worlds Greatest Stretch *: Rounds /: Pair with another exercise

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