Welcome to my program! I am so excited to be sharing this journey with you and introducing you to my style of training. During this upcoming journey, you will sweat, laugh and be challenged in ways you never have before, but in the end, it will all be worth it!
Here is what I have in store for you:
I have an extensive background in sports and athletics and have drawn on all that experience to create the program you see here today. The program is a combination of functional fitness and aesthetic training, and it will get you into the best shape you ever thought possible — mentally and physically.
My program is broken down into segments where each one builds on the last, for a progressive experience that moves you forward at a steady pace while preventing injury and burnout.
WEEKS 1-4 Building a Foundation and Developing Strength
+ 1 Active Recovery Day
During this segment, you’ll be creating a foundation on which you will build your physique and your strength. You’ll be introduced to some of the fundamentals of my programming, such as EMOM, AMRAP, and rounds for time (more on those later), and will use compound, functional-training moves in your workouts. Each workout wraps up with one or two finishers, during which you’ll focus on a specific body part for focused training.
My workouts might be a new way of training for some of you, but no matter what your background is, these workouts will increase your knowledge about your own body and your confidence in its abilities. You’ll learn what weights work for you, what is too heavy or not heavy enough, and you’ll begin to push your boundaries intensity-wise, so you learn how to pace for different workout durations.
Lastly, the goal of this program is all about building a sustainable lifestyle that will keep you fit for life. No more yo-yo type of training where you get in and out of shape or where you hit a plateau and get bored and move on. Each day in this program takes about 30-40min with minimal equipment that you can do during your vacation, at home or at a club fitness gym and get the maximum results while staying healthy and by building sustainable habits.
WEEKS 4 – and forever ☺ Let’s get to work!
5 Workouts + 1 Active Recovery Day
Now that you’re familiar with a lot of the moves we will be using, it’s time to step up the intensity. You’ll notice a boost in workout volume, and I encourage you to ramp up in terms of speed and/or load to get the most out of the rest of this program.
You might see a few of the workouts you did in weeks 1 to 4 repeated here — this is a pattern that will continue throughout the program and will help you see your progression with real, tangible numbers. Refer back to your journal to see how you did the last time you completed that workout, then try to meet or beat your score this time around!
REST DAYS VS. ACTIVE RECOVERY DAYS
In this program, you will see both rest days and active recovery days. Pure rest days are simple; Don’t do any kind of physical activity. These complete days off are imperative for recovery because this is when your body repairs and rebuilds your muscles and other systems to make you stronger and give you more endurance.
During active recovery days, you’ll choose a cardio activity that you like — jogging, hiking, walking, yoga — and will do it at an easy to moderate pace for the duration of the programmed workout. This kind of easy activity helps loosen up your muscles, flush metabolic wastes out of your system and alleviate soreness. It will also help you get used to more volume while helping you recover. Note: For this to be effective, however, you have to make sure you only work at an easy to moderate pace. Any more intense than that and you’re not recovering — you’re training again.
WARM-UP AND COOL-DOWN
For each and every workout, you should be doing a warm-up and a cool-down. I recommend beginning with 5 to 10 minutes of easy cardio activity to get blood moving into your muscles so they are warm and pliable. Anything from rowing to running to jumping rope is an acceptable activity. I also recommend performing some active stretches such as leg swings, arm circles, cat/cow and the like to move your limbs through their full range of motion and get them ready to work. You also can warm up by performing exercises using only your bodyweight to prime your central nervous system for that movement pattern before you start to add load and/or volume.
Cooling down allows your body and heart rate to return to normal, and I recommend a few minutes of easy activity such as walking immediately after training, followed by some static stretching, foam rolling and/or trigger-point therapy using a lacrosse ball. This helps release muscle tension and break up tight fascial adhesions, allowing blood to flow more freely and accelerate recovery.
Got more questions? Check out our FITNESS page complete with FAQs.