QUOTE OF THE WEEK

"While breakthroughs are important and thrilling, it's the subsequent stabilization and integration of the breakthrough into daily life that really allows the changes to become permanent." --The Big Leap by Gay Hendricks 

WEEK 1 - RESEARCH, STUDY, REPEAT

Don't be intimidated.
RESEARCH, STUDY, REPEAT.
Physical health is about nutrition and exercise, so let's care for both.
Know what to expect from a nutrition plan and exercise plan so you can know what works for you. Soak up that info!

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I. NUTRITION - MEAL PLAN
INTRO TO MEAL PLANNING by Gauge Girl Training
Straightforward truth about changing your life.
FEMALE FAT LOSS BY BODY TYPE- specializing your plan is so important.
HOW TO CALCULATE MACROS - macro (macronutrient): an essential nutrient that has large minimal daily requirement divided into 3 main categories PROTEIN, FAT, CARBOHYDRATE... (and water).


II. EXERCISE - WORKOUT PLAN
HOW TO CREATE A WORKOUT PLAN!
1. Know Your Goal
2. Choose Location - home, road, or gym
3. Get Available - schedule that time in
4. Work It Out - 10 mins cardio interval
5. Reps and Sets

• Strength: 5 reps x 5 sets (3-5 mins rest)
• Hypertrophy: 8-11 reps x 3-4 sets (1-2 mins rest)
• Endurance: 12+ reps unlimited sets (30 sec rest)

6. Create schedule

• Choose days that you have
• Choose parts of body you want to work on
• if you don't know, research more

THE GYM
Don't look lost or awkward at the gym. Know what your doing and what you're going in for exactly. Have a plan for the machines you'll use, how long you'll use them, and then get out of there. Be a badass with a plan.