FREE PROGRAM
Week of Training, Grocery List, and Meal Plan
Starting with the foundation of strength training is what I believe is the key to lean muscle, less risk of injury, increased energy, and fat reduction.
Training for a marathon or wanting to lose weight and gain lean muscle mass, I follow this 4-day split with a separate day all for MOBILITY.
I usually like to split my week like this:
PUSH:
Chest
Shoulders
Triceps
Bodyweight
LEGS:
Glutes
Quads
Hamstrings
More Glutes
Calves
PULL:
Lats
Biceps
Lower Back
Abs
Bodyweight
FULL BODY:
HIIT Bodyweight
HIRT Weighted
Shred finisher
MOBILITY:
Strength and Flexibility of all muscle groups
Muscular endurance
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FOOD:
Starting off you might get overloaded with “counting calories”. Therefore I tell my clients to focus on making the “cleaner” choice and then we can dial it in afterwards.
PROTEIN: Lean meats and fish
FATS: Nuts, Avos, Seeds
CARBS: Oats, Potatoes, Sourdough
CARBS: Low sugar Fruits: BERRIES
FIBER: All veggies, but focusing on the “fruits of the garden” instead of the leafy greens. This will give you more fiber in your diet.
Healthy gut = Happy poop.
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Lastly, and most importantly:
Stay Hydrated
Get your steps in
Smile More and ask people “How are YOU doing?”
Exercise 3-5x a week
More non-processed foods more often
Water with lemon and salt
Journal emotions
Use clean supplements
Call your MOTHER!