Fit For Fall Trainer :)

It’s the ‘Fit for Fall’  Wifey 4Week Trainer! This trainer will make you sweat,  build muscle,  and get you prepped fill out those jeans… in all the right places of course;) !   These two weeks of workouts are meant to be doubled to complete 1 month.  Just complete the two weeks, then start back at the beginning!  If you are looking to see results even quicker, check out my diet guidelines listed below!

ALSO.. BE SURE AND CHECK OUT THE ADD ONS IN THE WIFEY TRAINERS SECTION UNDER THE 4 WEEK TRAINER TAB.  I CREATED THESE BECAUSE WE ARE ALL DIFFERENT WITH DIFFERENT BODY SHAPES AND GOALS.  THESE ARE SHORT 10 MIN TARGETED WORKOUTS YOU CAN DO 5-7 NIGHTS A WEEK IN ADDITION TO YOUR REGULAR WORKOUT FOR THAT DAY.  I USUALLY DO THEM AT NIGHT WHILE I’M WATCHING T.V.!  I INCLUDED ABS, UPPER BODY, LEGS, BOOTY, AND WEIGHT LOSS.  SO CHOOSE ONE TO DO FOR THE MONTH, 5-7 NIGHTS A WEEK, DEPENDING ON WHICH AREA YOU’D LIKE TO DEVELOP MORE.  FOR EXAMPLE, RIGHT NOW I’M WANTING TO BUILD A LITTLE EXTRA ON MY BUTT SO THAT’S WHICH ONE I CHOSE TO DO ALL MONTH.  GET IT WIFEYS!!

If you are also looking to tighten up your diet, below are some Diet Guidelines that I follow:

• GUIDLINES:
• I follow Cory’s Anabolic Fasting Diet with a couple things added… like the KIND Bar and no sugar popsicles.

• You can find informational videos on the Anabolic Fasting diet under the Diet Plans Tab or Videos Tab, click on Anabolic Fasting
• This is a fasting diet… NO eating before lunch (sometime between 11;30-1)
• Meals consist of a protein, vegetables, and a fat.  I included what I eat on a daily basis, but you can make your own substitutions!
• Portion size for meat is around 6-8 oz
• You can eat as many veggies as you’d like with your meals
• Fat choice for meals is: 1-2 handfuls of unsalted almonds or 1/2 Avocado
• You may have, if YOU CHOOSE, 2 cups of PLAIN coffee/tea per day
• You may also have, if YOU CHOOSE, 1 NO SUGAR popsicle
• For your afternoon snack YOU CAN CHOOSE one of the following:  KIND bar (I eat the Dark Chocolate Nuts and Sea Salt) or a Protein Shake/Bar (WATCH THE SUGAR CONTENT!!  Should be under 200 calories and 5 grams of sugar… protein bars can be VERY sneaky!)
• I would recommend at least using Max Effort Muscle’s PreWorkout about 15 min before your workout.  Start with 1/2 scoop and move up from there.  I use 3/4 scoop.  Max Effort also has a fat burner and post workout that work well.  I am very sensitive to products and I have taken all these supplements and have felt great on them.
• I would recommend completing workouts during your fasting time frame (before your lunch) if possible.  The workouts are all under 1 hour, with most being about 45 min.
• Get in ¾-1 gallon of water EVERY DAY! I fill a jug every morning and that way I can make sure I get my water in.
• I would reccommend taking a multi vitamin at lunch and fish/krill oil supplement with lunch and dinner.  I would also recommend a tablespoon of Coconut Oil with lunch and dinner.

• Here is a sample of my daily schedule, you can adjust it to fit your schedule:

• Upon Waking: 7a.m.
• *start drinking water!!

• Mid Morning: 8:30a.m
• *1 Cup of Coffee/Tea (Plain…. Don’t add anything)

• Anytime before my first meal:
• *Workout:
• 15min Prior to workout: Mix Pre workout: 3/4^th scoop of Max Effort PreWorkout with a glass of water

• *LUNCH: 12P.m.
• multi vitamin, fish oil, and one tablespoon of coconut oil
• Pork Sirloin, ¼ -1/2 bag of mixed veggies, ½ Avocado

• *SNACK: 1 KIND bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee

• *DINNER: 6 p.m.
• Chili, ¼-1/2 bag of mixed veggies, ½ avocado, 1 tblsp coconut oil

• *SNACK before bed: 9pm
• Banana w/ 1 tbls peanut butter

• Some thoughts… because I like to ramble:)  I know you hear the word FASTING and You probably think you’re starving yourself! But I don’t believe that is the case!! If you follow me at all, you know I’m one of my husbands biggest skeptics but I have been doing this diet for 8 months now and I LOVE it!!! I consider this more of a lifestyle diet. This is the diet I eat EVERY DAY.   It has allowed me to maintain the look I want and be sane while doing it! As a mom, I do not want to be moody from “dieting” or feel run down. For me it’s just not worth it. I want to eat good, healthy food, feel good about myself, wear a bikini at the beach, and NOT be snapping my kids heads off!! For me it’s how I found a balance between looking “fit” but not suffering to do it! SOUNDS GREAT… Right??? HOWEVER, You have to be CONSISTENT!! If you are getting ready for vacation or some event you want to look great for, you have to stick to the diet exactly! This can be hard sometimes… especially with so many temptations. STAY FOCUSED on the end goal!! OR stay focused on the CHEAT MEAL you get to eat on SATURDAYS!!

• I also DO NOT WEIGH MYSELF! I quit doing that a while ago because I would get so caught up on the number on the scale. I was feeling great, looking tone, looking good in my clothes but then I’d step on the scale and I would have not lost any weight! Then I would be discouraged!! I was having the RESULTS I WANTED but I would forget them all because my weight was not dropping. And isn’t the whole point of eating a healthy diet to look and feel good?! Why do we focus so much on the number on the scale?? I actually have actually GAINED weight over the years but I feel the most fit I ever have! The NUMBER on the scale is just a NUMBER! HOW YOU FEEL AND LOOK IS WHAT MATTERS!! AND MUSCLE WEIGHS more than FAT!! If you want to look tone, then you have to gain some muscle!!
• Lastly, THESE WORKOUTS ARE CHALLENGING!  Any workout you do should challenge you or else you won’t change!!

So PUSH YOURSELF!!  I don’t want to spend a bunch of my time working out so I pack as much as I can into a 30-60 min time period.  Do your best to FINISH each workout.  YOU ARE CAPABLE OF MORE THAN YOU THINK!!