East Fitness Bootcamp by SARA ALLEN

Breakfast

sallen57 — 2024-01-07 16:54:36 UTC

Every morning you should wake up and eat protein within an hour of waking up. This could be 1-2 eggs, a handful of nuts, greek yogurt, avocado, etc. Starting with healthy protein and fats will help curb cravings, burn calories differently, more energy, and satisfy longer. -Angela Kesner

2-3 Day Workouts

sallen57 — 2024-01-07 16:59:30 UTC

You need to focus on a Full-body workout on those days with compound movements.

Handwritten workouts are available for those days that consist of about a 35-minute workout.

Videos are posted below. -Angela Kesner

Handwritten Workouts

sallen57 — 2024-01-07 17:00:36 UTC

5 Day Workouts

sallen57 — 2024-01-07 17:18:55 UTC

That looks a little different. You could do one of three things.

1) Full Body Workout 3 days a week with cardio 2 days a week.

2) Focus on different muscle groups each day and twoards a HIIT or Full Body workout at the end of the week.

3) Follow youtube program I'll send that I would recommend for 5 days a week.

You can do these in the comfort of your won home, at a gym, or meeting up with friends to do it together.-Angela Kesner

Low Impact

sallen57 — 2024-01-07 17:20:45 UTC

No jumping for this 30 Minute Workout with one set of dumbells

30 Min Cardio & Abs No Equipment Needed

sallen57 — 2024-01-07 17:22:40 UTC

Message from Angela Kesner

sallen57 — 2024-01-07 17:24:37 UTC

Cardio Fat Burning 30 Minute No Equipment

sallen57 — 2024-01-07 17:25:58 UTC

Total Body Pilates Workout- No Repeats HIIT Fusion

sallen57 — 2024-01-07 17:26:32 UTC

Total Body STRENGTH Workout- Dumbells Only

sallen57 — 2024-01-07 17:27:07 UTC

Total Body STRENGTH Workout- Dumbbell Supersets

sallen57 — 2024-01-07 17:27:41 UTC

Day 1 of Beginner EPIC

sallen57 — 2024-01-07 17:29:22 UTC

This is a day one. This would be a 5-day program. You can also choose just a few if you only have time for 3 days a week.

Day 1 Leg Day

sallen57 — 2024-01-07 17:30:22 UTC

sallen57 — 2024-01-07 17:37:47 UTC

First, and foremost, the important thing to remember on this journey is it isn’t a race! Whether your goal is to lose a lot of weight, or only 5-10 lbs, tone up, build muscle, etc… it all takes TIME and won’t happen overnight!

I hope to have a group that will help keep each other accountable, cheer each other on, and support one another!

As you're starting this journey, please don’t focus just on the Scale!! This can be a big letdown! Don’t weigh yourself everyday! Instead, let's focus on once a week and measure inches!! If you are gaining muscle and losing fat, the scale may not move much, but your clothes will fit better, and energy and sleep should also improve. The rest will come with time! -Angela Kesner

R3 Programs

sallen57 — 2024-01-07 17:43:10 UTC

R3 Programs are for clients who want to reset their metabolism, and focus on healthier choices. R3 stands for Reset, Reintroduce, Real Life.

Attached you will find the R3 tracker. -Angela Kesner

R3 Food List

sallen57 — 2024-01-07 17:51:21 UTC

Meal Guidance For meal ideas and healthy snacks. R3 is a 80/20 rule. 80% of the time you need to focus on sticking to the "yes" list and only 20% or less from the No list. So it's not saying you can't ever have something you truely want, but in moderation.- Angela Kesner

R#

sallen57 — 2024-01-08 22:43:16 UTC