Day 1

So you are ready to begin your journey. I know you have been given ALOT of information. Use this blog and our meetings to hold you accountable. I want you all to succeed.

Tips:

1. Keep your fat and carbs low during this phase of the program,
2. If you are hungry at night try a whey/casien blend protein shake. The casein in the protein is most critical, as it is slow digesting protein, which will provide you with slow trickles of amios for most of the night.
3. It's a good idea to get at least 8 hours of sleep per night. The body grows and recovers during sleep, without that repair time everything you do goes to waste
4. When you eat out request a lean meat that isn't basted in butter. Many resturants baste their steaks in butter and that can be a killer.

OK Here is your workout for Thursday

Walk/jog as fast as you can 2 miles further than you have done in the last 7 days. log onto the comment section with how far you went and your time. Cheer everyone on!!

i.e. If you haven't done any exercise in the last 7 days you will walk 2 miles at your fastest pace or if you have ran 3 miles you will run 5 tomorrow, go as fast as you can if you have to recover, don't stop keep moving until you recover then pick it back up.

* If you have limitations, you must consult your doctor before continuing with the exercise program.

No resistance training today that begins on Friday

To Your Success,

Brandon R. Musick
Fitness Director
Olathe Prairie Life Fitness
B.S., ISSA CPT, U.S. ARMY MFT, American College of Wellness

816-309-1658 bmusick@prairielife.com or elitetraining@hotmail.com