Where do you start?

Well you have to get your body ready for what is about to come… prepare your body and mind and schedule for the changes you are going to be making.

Your first week working out, whether you are a veteran, someone who’s gone on vacation for a few weeks or just someone who is starting out, should always be CARDIO CARDIO CARDIO.

Example week 1 workout

Monday - Treadmill - 0% inline / brisk walk speed (about 3.0) 30 minutes

Tuesday - Eliptical - Crosstrain 10 /Resistance 2 30 minutes

Wednesday - Treadmill - 5% Incline /Brisk Walk Speed (about 3.0) 45 minutes

Thursday - Elliptical - Crosstrain 10 /Resistance 6 45 minutes

Friday - Treadmill - Incline 7% / Brisk walk speed (about 3.5) 20 minutes & Elliptical - Crosstrain 10 / Resistence 8 20 minutes

Saturday - Treadmill Sprints *Lets see watcha got!* Incline 10 / Speed 4.0 (Light jog) - 30 seconds on - 30 seconds off. Do this 5x. Then, take the incline down to 0%, bring the speed up to 5.0 (a decently paced run). 30 seconds on - 30 seconds off/rest. Do this 4 times. Bring that speed up to a 7.0 (or as fast as you can go!). Rest 1 full minute, hop on for a 30 second dash. Once you’ve done this, bring down the speed to a 2.0, hop on, and walk till your heart rate is around 120.

Sunday - REST REST REST

Cardio is SUCH an important part of fitness. If gets your heart pumping, blood flowing, FAT BURNING and a week like this will help fitting the gym into your schedule and will prep your body for the work you are about to do. You’re not at the gym for hours week one, you’re getting accustom to this new routing.

Some NUTRITION rules to remember during week 1:

Because it’s the first week, lets try to make some changes in your diet, but lets not restrict you too much

1. If you drink coffee, switch that half and half, creame, or full milk, to SKIM. Switch out your sugar, to a packet of splenda PER cup.

2. Lets change ALL your breads/pastas from WHITE to WHOLE WHEAT. If you’re doing this already, lets try to cut out HALF of these portions.

3. Add PROTEIN to each meal - this means, eggs, chicken, turkey. Make sure you have plenty of GREEN NON STARCHY veggies (No peas, no corn).

4. Thirsty? Put down your soda (diet or otherwise) and drink some H20. Can’t do it… need something more delicious then an ice water? Try a packet of crystal light.

5. Snack EVERY THREE HOURS. I eat at 9AM, Noon, 3PM, 6PM and 9PM. Even if its just a pear, or a protein shake, I am consuming something every three hours — THIS IS VITAL!

Let me know how you do this week… how much weight did you lose? Are you feeling better already? If you have any questions, ask me above.

HEALTH NOTE: If you feel out of breath, or feel like you’re going to faint, IMMEDIATELY stop your workout and seek assistance.

love & dumbbells,

ang

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