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Michelle K
Goals
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Increase Bone Density
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Develop a Structured Strength Routine
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Decrease Body Fat %
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Strong & Defined Upper Body
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Glutes & Core Strength
Equipment Availibile:
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Dumbbells, Bands at Home
Current Workout Links & Schedule
Monday
Tuesday
Wednesday
Thursday
Friday
Sunday
Satuday
Rest or Cardio
Rest or Cardio
Rest or Cardio
Rest or Cardio
Rest or Cardio
Notes
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Canadian Physical Activity Guidelines: minimum of 150 minutes of moderate-intensity exercise per week, or 30 minutes a day, five days a week.
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Cardio Workouts: Choose any type of cardio that you prefer. Walking, jogging, swimming, aerobics, dancing, rowing, indoor cycling, etc. Slowly build your way towards 30-60 minute sessions with a target heart rate goal of 50-85% of your maximum heart rate.
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Mobility/Flexibility: Work on this as much as you have the time. Ideally, every other day to see improvements.
Downloads
The LYB LEAN program is a calorie-reduced, high-protein, low-carb diet plan with a 28-day meal-by-meal program, a 150-page printable e-book.
The LYB EATS Nourishment Program is a 4-week, balanced plan aimed at helping individuals make positive, sustainable changes.
The LYB VEGE program is a 28-day, vegetarian/vegan, fat-loss meal plan with 150-page printable e-book, with quick and easy plant-based recipes.
A recipe book of high protein recipes aimed to help active individuals increase their daily dietary protein to help with muscle growth & recovery.
A recipe book of low carb recipes aimed to help individuals decrease their daily dietary carbohydrate intake to assist in fat-loss.
This will give you structured meal ideas that already have pre-set calories so it makes it easy to choose what you eat each day.
This worksheet will help you take these resources and help you use them to structure more personalized day-by-day meal plans.
Resource Links
Recipe Ideas:
​https://lillieeatsandtells.com/
High Protein Cook Book Download by: Dr.Carla Prado (Free)
https://macrofriendlyfood.com/
https://macro1nutrition.com/blogs/recipes
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Nutrition Tracking Apps:
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Self-Help/Mental Health:
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