DIY (Do It Yourself): 4-Week Cardio Endurance Program

$39.00

95-page program broken down into easy to follow week by week guidance!

Cardio Endurance

These activities increase your heart rate for extended periods of time. They will strengthen the cardiovascular system.

Activities include (but are certainly not limited to!): brisk walking, running, swimming, cycling, hiking, nordic skiing, backpacking, spin class, dancing, kayaking, and sports such as basketball, baseball, hockey, football, and tennis.

The program focuses on one concept at a time to ease the integration of it into your life. It’ll look like this:

Week 1: Eating Balanced Meals
 Week 2: Introducing Ratios & Tracking
 Week 3: Introducing Timing
 Week 4: Interpreting Your Tracker & Defining a “New Normal”

Description

Simply buy and get started!

A program broken down into easy to follow week by week guidance!

The program focuses on one concept at a time to ease the integration of it into your life. It’ll look like this:

Week 1: Eating Balanced Meals
  • Macronutrient (carbs, protein, and fat) education
  • Lifestyle Level guidelines
  • Performance Level guidelines
  • Training Level guidelines
  • Goal setting chart to track progress
  • Digestive Health, Blood Sugar, and Adrenal Fatigue self-assessment questionnaires
  • Kitchen Essentials and Shopping List Tips & Tricks
  • Week 1 Meal Plan and Shopping List
Week 2: Introducing Ratios & Tracking – customizing balanced meals to match your exercise activity and intensity level and track your sleep, food, energy level, and exercise performance to identify patterns to further customize the program
  • Why ratios – ratios vs. calories and grams
  • Ratios Cheatsheet
  • Basic Meal Planning Formula
  • Lifestyle Level ratio guidelines and example
  • Performance Level ratio guidelines and example
  • Training Level ratio guidelines and example
  • Why tracking?
  • Food and Activity Tracker (download free excel tracker off trailsidekitchen.com!)
  • Food and Activity Tracker example
  • Week 2 Meal Plan and Shopping List
Week 3: Introducing Timingtaking it beyond a step eating healthy, eating strategically to optimize performance
  • Lifestyle Level timing guidelines
  • Performance Level timing guidelines
  • Training Level timing guidelines
  • Week 4 Meal Plan and Shopping List
Week 4: Interpreting Your Tracker &  Defining a “New Normal” learning how to identify patterns and complete customization of program with how to move forward
  • Tracker interpreting how-to and guidelines
  • Common Issues Chart: what to check for in your tracker and changes to make
  • Writing your own guidelines
  • Questions to consider
  • Week 4 Meal Plan and Shopping List
  • Last Day Checklist

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