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HOW TO MAXIMIZE RESULTS/BASICS - WEEK 1: DAY 1 🔥



WEEK 1: DAY 1 🔥 of the New Year Challenge


HAPPY MONDAY!!!


🚨 YOU HAVE UNTIL 11:59 PM TONIGHT TO SUBMIT YOUR PHOTOS TO BE ENTERED INTO THE NEW YEAR CHALLENGE 🚨 In the 1st Phorm App


As always, no matter what day it is, but especially for many on Monday's; forgive yourself if you are not perfect and just do better tomorrow. Do you have your power list? Write it down, that's your game plan. If you need help on what that should be, or defining your goals, that's what I'm here to help with. Just ask!


My goal for this challenge is just to drop 5-10 pounds so I get some muscle definition back all over (abs, arms, back, legs) and for my summer clothes to fit in a few months.


I've been doing advanced all body workout that I got many years ago and I've been doing it for about a week. I did some basics for a couple of months before starting this one. I'm feeling it already and seeing some definition in my abs and shoulders and even my legs and upper back already. It's just slight but I can see I'm heading in the right directions and it makes me happy. Plus, I'm moving around and able to do physical work now and I really FEEL a difference. It's empowering and it's been soooo many years for me!!! It's been a long rode and it's nothing short of a miracle that I can even walk let alone do all those leg exercises! I view every workout as a gift and a blessing.



But, I don't get to just do the workouts to get results. I also have to follow my macro plan. Today I went a little over in carbs but I will forgive myself and get on it and do better tomorrow. I've been doing it almost perfectly for about a couple of weeks now and I'm seeing some results already today in the mirror. My ab definition is starting to peek through, and I see a little on my shoulder caps in today's selfie.



And Sleep!! OMG it's so not fair that I wake up so often. I wake up typically 7-15 times every night, either to go to the bathroom or because my shoulder hurts (osteoarthritis there too). Waking up is the light pink marks. I read for a little bit, then went back to sleep. The bright pink is REM sleep. Dark blue is deep NREM, and the light blue is light NREM sleep. All the phases of sleep are very very important. They all play a role in organizing memory in your brain and various functions throughout your body like regulating blood sugar and muscle recovery. I wrote a lot about where I learned all of these important things about sleep recently. I do get my adequate sleep phases in even if my nights are usually a bit rough. I do need to go see a doctor though, if you saw the light pink lines for some of my recent nights you would see how incredibly insane it is. It's amazing that I am getting all the REM, and NREM sleep phases in, my body (and your body) needs all of those!! I typically got to sleep at least an hour earlier and I'm up by 6:30-7am, but the hour or so awake kind of messed me up last night so I needed to sleep in.


ASSESSMENTS 📝 In the 1st Phorm App

- Due Once a Week!

- Please track EVERYTHING when sending assessments: (Food, Supplements, Workouts, Water, New Picture, & New Weigh-In) otherwise, there is nothing for me to assess!!!


Please, send me a message about your assessment:

Tell me 1 positive thing about your week! 😎


LIVE STREAMS 📺 In the 1st Phorm App

- M-W-F @8am AND T-Th @9am (Central Time)

- How do I measure Macros?



RUN THE PLAY:

  • Track Your Food 🍽 or have a written meal plan

  • Hit Calories and Protein 🔥

  • Drink Your Water 💦

  • Move your body/weight resistance train🏋️

  • 🚶🏽Walk for 45 minutes- 1 hour, 7 days a week

  • Prioritize sleep💤


Remember we talked all last week about Protein and Calories DON’T forget that.


🔥HOW TO EASILY CONTINUE MAXIMIZING YOUR RESULTS🔥·

While still following our good nutrition plan and weight training 3-5x per week.



protein strands representation
TIP ONE: Get your protein in!

1) Getting 1 - 1.2 grams of protein per goal body weight. See last Friday's post on Protein and Calories.



two ladies walking
TIP TWO: Walking


2) WALKING (purposely 45-60 minutes DAILY) - can be accumulated does not have to be all together


The reasons WHY the walking will help you:

  • Increases Caloric Expenditure: depending on person

  • Does not stimulate hunger like Weight training and High intensity cardio

  • Great for cardiovascular health

  • Promotes Recovery

  • Helps Improve mobility.


Doing these two simple things creates a significant calorie deficit with minimal extra work!


HOW:

  • You can actually burn over 100 calories on a 45–60-minute walk

  • PROTEIN has the highest thermic effect of food: meaning calories our bodies use to breakdown our food

  • When losing weight and on a calorie deficit, this helps preserve muscle mass

  • By keeping protein up and maintaining as much lean muscle as possible = you burn more calories at rest


If you have any questions let me know! But know everything I suggest is going to help you in every way possible!


The process is what drives your progress. So, embrace the process and trust it, no matter how you “feel” about your body at the moment.


Do the work and let the RESULTS speak for themselves.


Advisor Roberta RS in the 1st Phorm App

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