This is a quick look at all the steps
- Track the food you eat in MyFitnessPal for five full days
- Watch all the videos on this page (Watch the first 3 right away)
- Take before photos, measurements & weigh-in, then upload to Trainerize (The video at the bottom off this page will walk you through this)
WHAT PROGRESS TO EXPECT
START FOOD TRACKING
WHY FOOD TRACK?
EATING FOR THE BEST RESULTS
PLANNING YOUR FOOD & USING THE RECIPES
WORKOUT OPTIONS FOR MONTH 1
YOUR WELCOME GIFT! 🎁 HOW TO USE THE RESISTANCE BANDS
WORKOUT EQUIPMENT OPTIONS
DEEP CORE ACTIVATION
If you’re struggling with activating your deep core & TAs, try THIS EXERCISE using a BALLOON!
POSTURE FOR A FLATTER TUMMY
IF YOU HAVE DIASTASIS RECTI, WATCH THIS
BULLET POINTS
o Reduce intra-abdominal pressure – Think of your DR like an open zipper or fly (PUSHING OUT, or a PULLING WIDE)
o POSTURE Stack your bones Level ribs and hips (bowl – don’t spill)
o MOVEMENTS Picking things up (Squat) Getting up and down Reaching up high
o EXERCISES NOT ‘SAFE’ for DR Front planks Push-ups,Sit-ups, Up-dog, back bends
o BREATHING Be mindful of chest breathing No sucking in
HOW TO DO PROGRESS PHOTOS, MEASUREMENTS & WEIGH-INs
EXAMPLE OF PHOTOS: Head to ankle/low calf. Arms out. Good lighting. Bikini or something like it.
WHERE TO UPLOAD: TRAINERIZE
- Body weight (dashboard)
- Body measurements (click ‘body weight’ then hit the drop down menu at the top to find ‘body measurements)
- Photos
PHOTOS
- WEAR the same clothing every time.
- Bikini recommended or underwear and bra
- Plain backdrop + good lighting
- Top of forehead to ankle
- 3 positions
- Forward (arms down), side (arms forward), back (arms out)
- SAME SIDE every time
- Selfie mode, prop phone against a heavy water bottle, use timer
MEASUREMENTS
- Take them the same way every time.
- Directly against your skin
- Take measurements in the mirror to ensure it’s LEVEL
- Chest – nipple line
- Bicep (right side) – flex, find highest part, relax,
- Waist – narrowest part of you
- Hips – widest part of your hips
- Thighs (right side) – stand on the leg you’re measuring, keep leg vertical, wrap around meatiest part of thigh
SCALE
- Some days more water retention and inflammation
- Not just 100% fat loss or 100% muscle gain
- It’s a FORM of mesauremnt, not the whole picture
- GOAL: TREND going down
RECOMMENDATION: Set an alarm in your phone to remind you in the morning on check-in day!