week one
COACH TIPS FOR THE WEEK
Get to bed by 9:00pm. If going to sleep by 9:00pm is a big change, start with at least getting in bed by 9:00pm, without your phone. Even one night of shortened sleep can impact energy, performance, and cravings so getting 7 to 8 hours of restful sleep every night is essential to your progress – and mental health!
Set yourself up for success. Wash and cut your product right away when you get home from the grocery store – then story in easy-to-see containers in your fridge. This way you’ll have healthy, ready-to-go produce for snacking and meal prep.
Never miss your warm-up. Including a warm-up in your workout plan can increase your fat-burning potential during the workout itself. Plus, it helps prep your muscles, increases your heart rate, and helps to avoid injuries too. We recommend a combination of cardio and dynamic movement for your warm-up – a 5-minute jog on the treadmill paired with 2 to 3 stretches/movements will do wonders for your metabolism.
WEEKLY WORKOUTS
Complete your week 1 workouts in the Life Time Training App.
WEEKLY CHALLENGE
Make Your First Meal of the Day High in Protein
If you can hit the mark for the day, let us know in the Life Time Training App by tapping “Make Your First Meal of the Day High in Protein” under the “Things to Do” and pushing Complete.
If you complete this habit every day this week in the app, you’ll be put in a drawing for a chance to win a $50 Life Time Nutritional Voucher.
NUTRITION HACK
What’s the number one tip to get started with healthy eating? Check out Coach Anika’s tips below.
RECIPE OF THE WEEK
Apple Pie Shake
1 Serving | Calories: 385 | Protein: 28 | Fat: 14 | Carbs: 35
Gluten-Free, Dairy-Free, Vegetarian, Vegan
SATURDAY SWEAT SESSION
Assessment Workout
September 17th
Get an understanding of your current fitness level with an assessment you can refer back to and see how far you’ve come.
Can’t make it to the club? Join Coach David and Lindsay below.
WHOOP® OF THE WEEK
Team up with other members and work towards better sleep, faster recovery, and an added opportunity to earn prizes including WHOOP swag, bands and apparel.
check in along the way