12-WEEK EXERCISE/DIET PROGRAM PLEASE READ THIS IN ITS ...

12-WEEK EXERCISE/DIET PROGRAM

PLEASE READ THIS IN ITS ENTIRETY AND CAREFULLY.  This is a workout program that will gradually get you, YES YOU, into the healthiest shape of your life. It is up to you to keep yourself motivated and reach your milestones each week. Each workout will be 45 minutes to 1 hour in length with short breaks in between. Keep your heart rate up and music pumping! This should be fun more than anything! These workouts should be done three times a week for twelve weeks. Modify as you are able to add more each week. You should push yourself as much as you can! If you cut corners, you are cutting your own corners! This program also covers everything from strength and conditioning, to flexibility and posture to diet and hits all of your major muscle groups – arms, legs, glutes and core. The diet portion is really a conversation and a reminder to always be mindful about what you put inside your body. You should know where your food comes from! NO PROCESSED FOODS! NO FROZEN MEALS (all of them are packed with chemicals and processed foods that do the opposite of what the box says!) **** MUST KEEP A JOURNAL OF PROGRESS THROUGHOUT 12 WEEK PROGRAM TO ENSURE BEST SUCCESS – JOURNALING THIS CAN BE FUN! IF YOU CAN JOURNAL ABOUT YOUR DIET TOO, THAT WOULD BE IDEAL. **** DIET WHAT FOODS DO YOU EAT? Best Advice: balance of carbs, protein and eat lots of vegetables! They make you happier, smarter and stronger! HOT SHOWERS AFTER WORK OUT IS ALSO GREAT ALONG WITH A STRETCH AT NIGHT BEFORE GOING TO BED. *****VERY IMPORTANT TAKEAWAYS: TAKEAWAY #1: WITH EACH WORKOUT, YOU MUST BREAK A SWEAT! This will kickstart your metabolism. You absolutely must sweat and get your heart rate up to see positive changes and weight loss. TAKEAWAY #2: REPLACE ALL BEVERAGES (of every kind) WITH ONLY WATER! YOU WILL LOSE 30 LBS IN THREE MONTHS JUST BY MAKING THIS SWITCH AND HYDRATING YOUR BODY! (two cans of juice is 300 calories per day x 7 days = 2100 calories per week right there can be shed with replacing all beverages with water). START NOW.

TAKEAWAY #3: SLEEP IS KEY! MUST GET 7-8 HOURS OF SLEEP EVERY NIGHT FOR THIS TO BE SUCCESSFUL. SLEEP WILL KEEP YOU HAPPY, MOTIVATED, NOT CRAVE FATTY FOODS AND WILL ALLOW YOUR MUSCLES TO RECOVER.

Week 1: (45 minutes) INTRODUCTION TO THE 12-WEEK PROGRAM 1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow warmup jog) 2. Work up to running 1 mile in your first week. 3 x 1 mile run that week. 3. Follow up with arm raises. 3 sets of 10 with your arms in front of you and then 3 sets of ten lifting your arms next to you. 4 . End with 50 sit ups or three sets TO FAILURE. Pick a spot in the ceiling and keep your eyes on that spot as you do the sit ups. Do not crunch forward.

Week 2: Cardio (30 minutes) Week 1: 1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes) 2. Continue to run 1 mile in your second week. 3 x 1 mile run that week. 3. Follow up with 3 arm workouts. Flexibility/Yoga/Posture (15 minutes) 1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility and good posture! 2 . End with 50-75 sit ups. Diet Good balance of carbs, protein and eat lots of vegetables!

Week 3: Cardio (25 minutes)

1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow jog) 2. Work up to running 1 miles in her third week. 3 x1 mile run that week. 3. Follow up 3 x arm workout. Change to smaller movements keeping your arms stretched out to either side and do small rotations. Strength Training (20 minutes) Take 5 pound weights and work with them for the next 10 weeks. This is all you will need. High reps low weight and small movements. 1. Bicep, Tricep and Shoulders (3 times a week) each exercise should be slow and deliberate. Each exercise should be performed for 1-2 minutes or to “failure” or until she can’t do it anymore. Flexibility/Yoga/Posture (15 minutes) 1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility and good posture! 2 . End with 50 sit ups. Diet Good balance of carbs, protein and eat lots of vegetables!

Week 4: Cardio (25 minutes) 1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow jog) 2. Work up to running 1.5 miles in her fourth week. 3 x 1.5 mile run that week. 3. Follow up with 3 x arm workouts. Strength Training (20 minutes) Take 5 pound weights and work with them for the next 10 weeks. This is all you will need. High reps low weight. 1. Squats, Deadlifts, calf raises with 25 pound bar across shoulders Flexibility/Yoga/Posture (15 minutes)

1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility and good posture! 2 . End with 50 sit ups. Diet Good balance of carbs, protein and eat lots of vegetables!

Week 5:

Cardio (30 minutes) 1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow jog) 2. Work up to running 1.5 miles in her fifth week. 3 x 2 mile run that week. 3. Follow up with 3x arm workouts. Strength Training (15 minutes) Take 5 pound weights and work with them for the next 10 weeks. This is all you will need. High reps low weight. 1. Bicep, Tricep and Shoulders (3 times a week) each exercise should be slow and deliberate. Each exercise should be performed for 1-2 minutes or to “failure” or until she can’t do it anymore. Flexibility/Yoga (15 minutes) 1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility 2 . End with 50-75 sit ups (butterfly, superman, crunch, flutter kicks). Diet Good balance of carbs, protein and eat lots of vegetables!

Week 6: Cardio (30 minutes)

1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow jog) 2. Work up to running 1.5 miles in her sixth week. 3 x 1.5 mile run that week. Rest for 5 minutes. 3. Follow up with 3 x arm workouts. Strength Training (15 minutes) Take 5 pound weights and work with them for the next 10 weeks. This is all you will need. High reps low weight. 1. Squats, Deadlifts, calf raises with 30 pound bar across shoulders Flexibility/Yoga (15 minutes) 1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility 2 . End with 50 sit ups (butterfly, superman, crunch, flutter kicks). Diet Good balance of carbs, protein and eat lots of vegetables! NOTHING PROCESSED!!

Week 7: Cardio (30 minutes) 1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow jog) 2. Work up to running 1.5 miles in her seventh week. 3 x 1.5 mile run that week. Rest for 5 minutes. 3. Follow up with 3 x arm workouts. Strength Training (15 minutes) Take 5 pound weights and work with them for the next 10 weeks. This is all you will need. High reps low weight. 2. Squats, Deadlifts, calf raises with 30 pound bar across shoulders Flexibility/Yoga (15 minutes) 1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility

2 . End with 50-100 sit ups (butterfly, superman, crunch, flutter kicks). Diet Good balance of carbs, protein and eat lots of vegetables!

Week 8 Cardio (30 minutes) 1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow jog) 2. Work up to running 1.5 miles in her eighth week. 3 x 1.5 mile run that week. Rest for 5 minutes. 3. Follow up with 3 x arm workouts. Strength Training (15 minutes) Take 5 pound weights and work with them for the next 10 weeks. This is all she will need. High reps low weight. 1. Bicep, Tricep and Shoulders (3 times a week) each exercise should be slow and deliberate. Flexibility/Yoga (15 minutes) 1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility 2 . End with 50-100 sit ups (butterfly, superman, crunch, flutter kicks). Diet Good balance of carbs, protein and eat lots of vegetables!

Week 9: Cardio (30 minutes) 1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow jog) 2. Work up to running 3 miles in her ninth week. 3 x 3 mile run that week. Rest for 5 minutes. 3. Follow up with 3 x arm workouts.

Strength Training (15 minutes) Take 5 pound weights and work with them for the next 10 weeks. This is all she will need. High reps low weight. 1. Squats, Deadlifts, calf raises with 30 pound bar across shoulders Flexibility/Yoga (15 minutes) 1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility 2 . End with 50-100 sit ups (butterfly, superman, crunch, flutter kicks). Diet Good balance of carbs, protein and eat lots of vegetables!

Week 10: Cardio (30 minutes) 1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow jog) 2. Work up to running 3.25 miles in her tenth week. 3 x 3.25 mile run that week. Rest for 5 minutes. 3. Follow up with 3 x arm workouts. Strength Training (15 minutes) Take 5 pound weights and work with them for the next 10 weeks. This is all she will need. High reps low weight. 1. Bicep, Tricep and Shoulders (3 times a week) each exercise should be slow and deliberate. Each exercise should be performed for 1-2 minutes or to “failure” or until she can’t do it anymore. Flexibility/Yoga (15 minutes) 1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility 2 . End with 50-100 sit ups (butterfly, superman, crunch, flutter kicks). Diet Good balance of carbs, protein and eat lots of vegetables!

Week 11: Cardio (30 minutes) 1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow jog) 2. Work up to running 3.25 miles in her eleventh week. 3 x 3.25 mile run that week. Rest for 5 minutes. 3. Follow up with 3 x arm workouts. Strength Training (15 minutes) Take 5 pound weights and work with them for the next 10 weeks. This is all she will need. High reps low weight. 1. Squats, Deadlifts, calf raises with 30 pound bar across shoulders Flexibility/Yoga (15 minutes) 1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility 2 . End with 50-75 sit ups (butterfly, superman, crunch, flutter kicks). Diet Good balance of carbs, protein and eat lots of vegetables!

Week 12: Cardio (30 minutes) 1. Cardio (stretch for 8 minutes after jogging in place or around the block for 8 minutes – slow jog) 2. Work up to running 2 miles in her twelfth week. 3 x 2 mile run that week. Rest for 5 minutes. 3. Follow up with 3 x arm workouts. Strength Training (15 minutes) Take 5 pound weights and work with them for the next 10 weeks. This is all you will need. High reps low weight.

1. Bicep, Tricep and Shoulders (3 times a week) each exercise should be slow and deliberate. Each exercise should be performed for 1-2 minutes or to “failure” or until she can’t do it anymore. Flexibility/Yoga (15 minutes) 1. After 1 mile run, work in a stretching routine that incorporates yoga – downward dog, upward dog, chattaranga, warrior pose – build strength and flexibility 2 . End with 50-100 sit ups (butterfly, superman, crunch, flutter kicks). Diet Good balance of carbs, protein and eat lots of vegetables!

By your 12th week, if you are dedicated and determined, your body will crave the workout. Continue encouraging yourself and don’t forget that this is supposed to be fun and a great way to live a long a happy life.

Have fun!