RECAPS and PREVIEWS 4
Week Three Recap – Week Four Preview
WEEK THREE RECAP
Well here we are finishing up 3 weeks into your 12 week program. How are you doing? Are you feeling stronger? Do you have more energy? Do me a favor go to the CONTACT ME section at the bottom of every page of my website and tell me how you are doing. I NEED YOUR FEED BACK.
You are now doing 4 exercises, no more than 30 seconds each. With rest between each workout, you are devoting less than 5 minutes of actual exercise 6 days a week. Are you having any trouble fitting this grueling schedule into you daily routine? I know you are improving each week so you should be excited and eager to see just how far you can go.
How are you doing on the Wellness Phase of the program? Are you able to regularly drink 8 glasses of water per day? Has the BOOST and the Wellness Dietetic Supplements helped curb your appetite and given you more energy? Keep up the good work you won’t believe what you will accomplish over 90 Days.
WEEK FOUR PREVIEW
CHECK YOUR SUPPLEMENT SUPPLIES – IF YOU ARE ORDERING YOUR SUPPLIES – YOU MIGHT WANT TO PLACE ANOTHER ORDER – YOU DON’T WANT TO RUN-OUT
This week we will continue with the 4 exercises: Push up – Bicep Curls – Leg Raise Crunch Combo. – Triceps Pull-downs. Keep trying to meet or “preferably” exceed the daily preset goals. Make sure that you record each Daily activity for the Week on your personal Charts you were sent.
This week we are also going to introduce a little cardio. Remember I said I was going to leave your cardio workouts up to you . . . well I lied.
We are going to start walking.
Nothing drastic but walking, none the less.
We will treat this exercise the same as we have the other strength training workouts. We are going to “start small and add a little bit more each week.” Select a convenient location that will afford you an area of approximately 1 mile. The ideal trek would be varied terrain (some up-hill, some down-hill) but mostly flat.
Start out at a leisure pace and gradually over time increase your speed. They have all kinds of Apps on the Internet that you can download on your smart phone. These programs will track you speed and distance, with great accuracy. I suggest that you do this walking exercise, first thing in the morning. Get up, drink your BOOST protein shake and walk. Then do you regular workouts.
I suggest a challenging goal of walking a mile in under 20 minutes. It may take while to reach that speed if you haven’t walked for sometime.
The Wellness Portion of the Program’s “new small thing to be added this week” is:
Add another small meal 3 hours after rising. Read the “Weekly Workout Diary” for week 4, it will explain the reasoning and benefits of this chore. Of course this additional task, is in conjunction with drinking 8 glasses of water daily; drinking 2, The Vitamin Shoppe cocktails daily; drinking a BOOST shake within 30 minutes of rising, each day.
Be sure to click on, open and read my “Weekly Workout Diary” at the start of each week. This will give you a preview of my personal experiences, successes, shortcomings and will provide a benchmark for you to compare your progress with mine at age 75.
At the end of week four, open one of the Blank Progressive Picture & Measurement Chart (this is the one you should have entered your measurements and a “unfaltering” picture when you started.) Take a new picture (with a similar pose as your starting pose) and enter you new measurements and weight. The Chart will track your gains and losses MONTHLY.
YOU MAY BE SURPRISED
To download WEEK FOUR PACKAGE ITEMS
If you have any questions go to the CONTACT ME tab at the bottom of every page on my website.