Congratulations! The next 12 weeks will be an incredible journey. I, Maria Kang, will be leading

you through these next several weeks and our goal is to come out of this on May 9th stronger,

happier and healthier!

Please remember to consult a physician before beginning any nutrition or fitness program. I am

not a licensed nutritionist/dietician, but I am a certified personal trainer. I highly recommend you

purchase my book, The No More Excuses Diet, for a thorough read of the complete program. In

this challenge, I will provide a recommended nutrition and exercise guide.

Please make sure you do the following now:

1. Create your 12 week/3 month Action Calendar. This is a poster board that you will put all

your goals and completed workouts on.

2. Calculate your caloric and macronutrient needs (more in the nutrition area)

3. Write a realistic fitness program based on my recommendations

4. Take a before picture with your smartphone calendar/newspaper in clear view. Must be

done within two weeks before or after Feb 15th.

5. Fill out the consultation form and send to: mariakangfitness@gmail.com

6. Take measurements and fitness tests.

Guidelines:

1) Must follow No More Excuses program. No fasting, detoxing, extreme dieting allowed.

2) Provide time-stamped Before picture using smartphone (must be taken within two weeks

before or after Feb 15th).

3) Send Before and After picture, plus 500-word personal story by May 9th 2016

4) Hashtag #nomoreexcuses and #noexcusemom

5) Winner announced May 20th.

Judging process:

50% Physical Transformation

30% Personal Story

20% Online or In-person participation (be supportive of others and hashtag #nomoreexcuses)

Disclaimer: You should consult your physician or other health care professional before starting

this or any other fitness program to determine if it is right for your needs. This is particularly

true if you (or your family) have a history of high blood pressure or heart disease, or if you have

ever experienced chest pain when exercising or have experienced chest pain in the past month

when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone

or joint problem that could be made worse by a change in physical activity. Do not start this

fitness program if your physician or health care provider advises against it. If you experience

faintness, dizziness, pain or shortness of breath at any time while exercising you should stop

immediately.

Program Rules: 1. Eat Breakfast every morning.

2. Write down everything you eat

3. Workout 3-4 times a week (or more)

4. Drink ONLY water (or straight black coffee/tea)

5. Stop eating 3 hours before bedtime (preferably 7pm)

6. Eat small meals throughout the day (calories are dependent on current weight)

7. Each meal must have a protein and carbohydrate. Include healthy fats as needed.

8. Measure yourself progress. Weigh yourself weekly, measure monthly.

9. Focus on core training twice a week

10. Plan your splurge meals, which you can have 1-2 times a week.

Diet Recommendations: 1. Don’t starve yourself. Get to know calories and how much is in the foods you consume. I

strongly suggest not changing your diet drastically in the beginning, just cutting your

consumption for unhealthy foods in half.

2. Don’t go low-carb. Enjoy bread, but just eat a slice. Enjoy rice, but try brown. Enjoy pasta, but

measure out one portion size. Carbohydrates are your main sources for energy so don’t eliminate

it.

3. Don’t drink high-calorie, sugary drinks at Starbucks or Jamba Juice. (your body and budget

will thank me)

4. Don’t drink alcohol. You can indulge in one glass of wine a week (I would say totally omit it,

but I would be lying if I said I didn’t indulge in one glass per week) Just know that it’s best to

eliminate it totally if you seek faster results.

5. Drink water but add lemon to it if needed. The acidity in lemons helps balance and detoxifies

the body.

6. The day after your splurge meal, get right back on track.

7. Prepare your meals in advance (invest in Tupperware) to ensure consistent consumption

8. Speaking of which – make sure you eat every 2-3 hours.

9. For a flatter tummy in the morning, it is highly suggested you not eat carbs in your last meal.

Most people will notice a difference. Remember, we all operate differently, but most people I’ve

worked with benefit from eliminating excess carbs at night.

10. If you are absolutely hungry and committed to limited carbs at night, consume protein or fats

(like a protein shake or nuts).

11. Make drinking decaffeinated tea a routine at night to keep your mouth busy and relax your

mind and body after a long day.

12. Do not be too strict. It really is unrealistic in the long run. For example, I eat dark chocolate

and healthier chip versions (think baked Cheetos) almost regularly. I consider it as part of the

carb ratio in my diet and I consume often before 2pm and especially after a workout (when my

body is craving fuel).

Personal Recommendations: 1. Create a successful environment. This requires you to get rid of junk food in your house

(nobody needs it there, not even your kids).

2. Tell everyone you know that you are changing your lifestyle. (sometimes people like to be

hush about this – but it doesn’t create a level of social accountability required to push you to the

next level)

3. Befriend other people who are on a similar journey (you will find many on my page, I

encourage you to ‘friend’ each other)

4. Write down your long term, specific goals and secure it in a place you see every day. (I would

choose my bathroom mirror)

5. Envision what you want every day. Envision your day, your meals, your workouts and your

positive attitude every morning.

6. Write down motivational quotes and post it in places that will assist you in making better

choices. For example, I post “you’re not hungry when you’re sleeping in my bedroom” – I have

posted “take action” above my TV and “Nothing tastes good like being fit” on my refrigerator.

Find the quotes (and people) that motivate you and post it!

7. Reflect on your past Excuses. Was it lack of time? Lack of support? Stress? What was it??

Most often, the end answer is ‘lack of motivation’

…..because if you truly wanted it, you would make it happen. Regardless of excuse. I suggest

you find what has prohibited you from succeeding in the past and create action plans on how to

battle them in the future. Sometimes you will fail in the battle, but you get up and try again, and

again and again…until you master the ‘excuses’ that prevents you from progressing.

Other thoughts: 1. Enjoy the free service that ‘Google’ and ‘YouTube’ provides. I get so many questions, but the

answers are also online. Find healthy recipes, home workouts, core training and nutritional

information all on Google, Youtube, Bodybuilding.com, NoExcuseMom.com and through our

fitness professionals Jules Feldman and Vanessa Campos.

2. Get organized. If you have a cluttered house, a messy room or a dirty car, clean it now. Your

outward life is a reflection of your internal energy.

3. Invest in a jump rope, pair of dumb bells, workout bands and a fitness DVD. If you don’t have

a gym membership this is a $30 investment towards your health. You can also join a local No

Excuse Mom group, where you can create accountability partners and workout in a supported

environment. Find your local group here.

LET’S TALK NUTRITION

Before I begin let me say this:

I am not a nutritionist. (this is my simple disclaimer) There are a lot of studies out there…a lot of

information that I’ve read and watched via documentary. In my younger years I read a ton of

nutrition books, from the Omnivore’s Dilemma, The China Study, Live Food Diet, World Peace

Diet, Eat right for your Blood Type, etc. I’ve laid off the books more recently because I was tired

of the same info and I got busy. I don’t have a perfect diet and every week I make goals to

progress in making better choices. The problem I see with “Nutritionist Nazi’s” is that OF

COURSE it’s better to eat organic, non-gmo foods that you prepare yourself. However, if you

are currently eating 1-2 times a day, mostly takeout foods and have a limited budget, then it’s

difficult to make a drastic lifestyle change.

As I always say – diet (just like fitness) is a progression. You need to make small daily changes

by making healthier choices. Sometimes the information out there can become so overwhelming

that people have decision paralysis and can’t even start because they don’t know where to begin!

So here’s my two-cents on the bad news:

- Most of the meat we consume come from animals that were stressed, depressed, obese

and drugged when they died. (We are what we eat…how true is that?) I gave up meat for

an entire year because it disturbed me so much. I try to eat organic meats as much as

possible but I also read that ‘organic’ doesn’t mean an animal is living freely on a farm

somewhere. Chickens are often in overcrowded factories and rarely getting sunlight. I

hate being the bearer of bad news but some great information on how chickens are really

raised you can read a great article by www.peta.org

- Organic means they did not use chemical fertilizers or synthetic pesticides in the farming

process. In the most ideal environment, you would have a home garden and know exactly

what’s going on your fruits and vegetables. Of course, that’s unrealistic so my best advice

is to try your best to eat organic foods and buy from your local organic farmer. Read here

for more information.

- Sugar is in nearly all of our foods, which is making us into a sugar-addicted culture. I’ve

said it before and I’ll say it again – I think sugar is the white devil. When you remove it

completely from your diet you see huge improvements in your mental and physical states.

When you start to eat healthier, you realize how much sugar is in everything you

consume…from all the white bread/pasta/rice you eat to the sugar found in smoothies,

coffee drinks, energy drinks and fruit!

With that said:

- If you wonder if something is ‘good’ or ‘bad’ ask yourself, “did it come from the

ground?” or did you find it in a bag or box?

- If your ancestors didn’t eat it (the Paleo people will say caveman days) then it’s not

natural for you to eat it. Our bodies are made to consume fruit, figs, nuts, animals and

plants – not all the processed foods in today’s society.

- Try to eat more “live” foods (aka Raw Foods).

- If you eat Fast Food, don’t feel bad! Just make better choices…like eat anything grilled

and hold the sauces. Dieting is a progression and even I eat fast food sometimes.

- If you dine out, order a salad and request the dressing to be on the side. The best type of

dressing is oil/vinegar based dressing and not the heavy, creamy kind. Also, consider

ordering a ‘lunch-sized’ portion or an appetizer instead of the large entree.

Let’s get it straight.

1. The biggest remark I hear from overweight people is ‘they don’t eat!’

Most people who are overweight don’t eat. They skip breakfast, sometimes lunch and usually eat

a heavy dinner. OR they snack on high fat/sugar foods, drink their calories via Starbucks or

Jamba Juice and rarely cook their own meals.

In order to lose weight you have to eat. You have to eat more good food consistently throughout

the day. If you look at most successful diet programs out there, they will all nearly say to eat 5

small meals a day. It’s not a secret. It’s a science. Keep your metabolism churning and it will

keep burning!

2. Dieting is about progression.

Diets don’t work. Starvation doesn’t work! You need to eat fuel in order to burn fuel. Dieting is a

progression just like exercise. You don’t go into the gym expecting to a run a 7-minute mile!

You practice every day and you improve every week. For many (including myself) a 7-minute

mile is very extreme. It will probably take me a good year to train to achieve something like that

– but this type of perspective is what you need when wanting to follow an extreme diet.

Dieting is about progression.

I often tell people to slowly reduce their caloric intake when trying to lose weight. Most people

go from eating 2500 + calories a day to eating just 1000. Not only is it unrealistic long-term, but

eventually your body will plateau and I never recommend eating less than 1000 calories a day.

You need calories for energy and regular organ functioning!

3. You need carbohydrates. (the good kind)

Carbohydrates are used for energy. It’s good for you! You need it to function. The problem with

carbohydrates is that people eat too much energy! People don’t realize that carbohydrates is in

the milk in their latte, the fruit in their smoothie, the beans in their burrito, couple with the tortilla

and rice that is also in the burrito! (do you see what I mean) It’s everywhere! You should only be

eating a limited amount of carbs that are complex in nature. What is a complex carb? Anything

that is not refined. White rice/pasta/bread are all refined. You should be eating brown carbs

including my favorites, oatmeal, lentils, sweet potatoes and brown rice.

BTW. Fruit is also a carbohydrate.

It’s considered more of a simple carbohydrate because of the amount of sugar it contains.

However, fruit has nutrients and fiber that is more fulfilling than other simple sugars found in

candy, soda, table sugar and fruit juices. The more sugar a food has, the higher its glycemic

index. The higher the GI, the faster it hits your blood system, which increases insulin, heightens

your appetite and your risk for fat storage.

4. You need protein (even though Protein is over-rated)

You need protein. Don’t get me wrong. You need it to build and sustain muscle.

I want to say that you need to eat lean protein, but most people already know that the white part

of any meat (or the grease) is usually the fat (so don’t eat it). When I say protein is over-rated,

I’m saying that there is so much emphasis on a protein-based diet. You should most definitely eat

protein but you don’t need to eat massive amounts. A general rule is to consume 10-15% of your

calories from protein. For example, if you are eating a 2000 calorie/day diet, then 200 of your

calories should be protein, which is approximately 50g (two 4oz chicken breasts).

Also – protein can be found in so many things outside of pork, chicken or beef. Protein is in fish,

beans, tofu, eggs and nuts.

5. You need fat. (the fat that doesn’t harden at room temperature)

Fat has gotten such a bad rap. When I was younger I was on a low-fat, fat-free diet! I ate all these

fat-free saltine crackers and skittles (because candy had no fat) all the time! What I didn’t realize

then is that fat is good for you – especially the essential fats found in Salmon and olive oil. I

especially like nuts and avocados. Unsaturated fats are good for your brain, energy and overall

body functioning. Paired with a great diet of complex carbs and lean protein and you’ve got a

winning diet!

6. You can’t follow generic programs.

This is another reason why diets don’t work. For those trying to eat chicken and broccoli all day,

I’m sure it’s tough when you have a diverse background and prefer ethnic foods. What about if

you hate eating chicken? Or if you’re allergic to nuts? You have to do what’s best for you –

which is finding the better option of what you like to eat. If you like to eat pizza, start seeking

healthier pizza recipes. Writing down what you’re eating and make adjustments according to

what you enjoy to consume. I rarely give out eating or work out programs because if you want to

stick to something long term, YOU have to create your plan, not someone else.

7. Everything boils down to portion size.

The portion sizes in restaurants are HUGE. If you look at the caloric intake, even the salads

could range from 600-1000 calories! It’s important to decrease your portion sizes. Sometimes I

would purchase a burrito and eat half for lunch and half for snack. This is a great suggestion for

you too! When starting out, just cut your portions in half.

8. Fiber is your key to success.

A long time ago I wanted to write a book called, “The Fiber Diet”. Fiber is roughage you eat via

a vegetable, fruit, nut or other complex carbohydrate. There are two types: (taken via

Wikipedia)

Soluble fiber dissolves in water. It is readily fermented in the colon into gases and

physiologically active byproducts, and can be prebiotic and/or viscous. Soluble fibers tend to

slow the movement of food through the system. (examples include legumes, oats, nuts, fruits)

Insoluble fiber does not dissolve in water. It can be metabolically inert and provide bulking or

prebiotic, metabolically fermenting in the large intestine. Bulking fibers absorb water as they

move through the digestive system, easing defecation. Fermentable insoluble fibers mildly

promote stool regularity, although not to the extent that bulking fibers do, but they can be readily

fermented in the colon into gases and physiologically active byproducts. Insoluble fibers tend to

accelerate the movement of food through the system. (examples include wheat, nuts, seeds,

vegetables)

A high-fiber diet not only helps you to clean your colon regularly, but it makes you satiated!

Imagine eating 3 apples versus a bag of skittles. They both have the same sugar content and

calories but the apple has more water and fiber that creates a ‘bulking effect’ internally making

you feel fuller faster.

The 30/30/30/10 Diet Plan

I strongly believe in balance, which is why my 30/30/30/10 meal plan doesn’t discriminate on

any particular macronutrient. What I eat changes every day. My macronutrient intake depends if

I exercised for two hours, fell ill, traveled or am too busy to train. Macronutrients are the

chemical compounds in the foods you consume. Each provide calories to your body and serve

different bodily functions. Get comfortable knowing the macronutrient profile in your favorite

foods.

30% Carbohydrates (the good kind).

30% Protein (even though Protein is over-rated)

30% Fat. (the fat that doesn’t harden at room temperature, except for coconut oil!)

10% Flexibility

What is Flexibility?

Since your activity expenditure, caloric needs and physical goals fluctuate you need to be

flexible about your eating plan. Keep a balanced approach of 30% protein, 30% carbohydrates

and 30% fats while leaving the last 10% a variable depending on your activity expenditure. If

you are very active, utilize the last 10% for additional carbohydrates for energy. If you are

inactive, utilize the last 10% for additional protein for muscle, bones and tissue repair. If you ate

‘perfectly’ throughout the day but included a handful of jelly beans at your co-workers desk or

your child’s goldfish at the park, then that is also considered your 10%!

The last 10% is what makes your No Excuse program flexible to your lifestyle. Remember we

are going for the long haul, the ‘this is it’ eating plan that allows you to be imperfect while still

losing weight. As long as you stay within your caloric intake, you will make progress and

maintain your health.

How many calories do you need?

So how much food should you be eating? It depends on your size and your goal. I suggest you

test your Basal Metabolic Rate, which determines how much your body needs to lie in bed and

do absolutely nothing. When you add activity (like walking, sitting, exercising) then your caloric

needs changes. You can check your BMR here:

http://health.discovery.com/tools/calculators/basal/basal.html

So check how much you need, write down how much you are consuming and start creating a

deficit 300-500 calories at a time. Make sure you know how many calories are in foods off the

top of your head! For example, do you know how many calories is an apple, slice of bread, small

cheeseburger, and one cookie? You should know this. I carried a “Calorie King” book I buy

yearly at the pharmacy for a very long time until I knew most of my food calories by heart. Now

you can easily do this with “My Fitness Pal”.

So How Do I Live It?

Here are the steps:

1. Figure out your BMR + activity level + TEF

2. Write down your current food intake (without dieting) and calculate calories

3. Identify where you can create a 300-500 calorie deficit

4. Start decreasing your portion size

5. Begin focusing on eating 5 small meals a day

6. Utilize the 30/30/30/10 meal plan by focusing on your 3 macronutrients: lean protein,

complex carbohydrates and unsaturated fats.

7. Apply the 80/20 principle by enjoying 1-2 planned splurge meals weekly so it eases your

mind and body.

These varying stages change when your weight plateaus. The first number represents

carbohydrates, the middle number represents protein and the last one represents fat. In order to

excel at losing weight, you have to change your diet, to keep your body and metabolism

guessing. As you seek to maintain your new physique I will make recommendations in later

chapters on how to put these pieces together. Here are some options.

The first number represents Carbs, second number is Protein, third number is Fats and the last is

Flexible.

Option 1: balanced diet

Breakfast Snack Lunch Snack Dinner

30/30/30/10 30/30/30/10 30/30/30/10 30/30/30/10 30/30/30/10

Option 2: weight loss

Breakfast Snack Lunch Snack Dinner

30/30/30/10 30/30/30/10 30/30/30/10 30/40/30 30/40/30

Option 3: carb depleting

Breakfast Snack Lunch Snack Dinner

30/40/30 30/40/30 30/40/30 30/40/30 30/40/30

Option 4: active lifestyle

Breakfast Snack Lunch Snack Dinner

40/30/30 40/30/30 40/30/30 40/30/30 40/30/30

Choose from your list of Carbs, Proteins and Fats and give it a go. I don’t like giving generic diet

programs because I believe it should be specific to you and your likes/dislikes and food

tolerances. I am sharing a meal plan of ideas that does not provide specific food measurements,

this is up to YOU to do. Remember, the more you learn about foods, nutrients and

macronutrients, the more you are setting yourself up for success in the future.

Below you will find your Macronutrient approval list. Play around with the combinations and get

comfortable with portion sizing. As a general rule I use the size of my thumb for fats, palm for

protein and fist for carbs.

Carbohydrates Proteins Fats

Oatmeal

Brown Rice

Quinoa

Whole Wheat Pasta

Whole Wheat or Ezekiel

Bread

Wheat or Corn Tortillas

Yams

Sweet Potato

Rice Cakes

Corn

Beans

Peas

Fruit (keep limited)

Eggs (choose egg whites for

less calories/cholesterol)

Chicken Breast

Tuna

Salmon

White Fish or Shrimp

Beef

Turkey

Tofu

Cottage Cheese

Avocado

Nuts

Olive Oil

Coconut Oil

Peanut/Almond/Cashew

Butter

Flaxseed

Are you Vegetarian/Vegan? Make sure you are in taking enough protein via a shake or

knowing what foods have the highest protein ratios. You can seek that information here.

Are you Nursing? No problem, make sure you are consuming 300-500 additional healthy

calories for breast milk. You can still lose weight while nursing, but you may not get very lean

due to your body’s fat requirements.

Are you Overwhelmed? Don’t worry. Once you get the hang of it, you don’t have to write

down and track everything you eat. It’s important to do this initially to gauge your eating habits

and then from time to time for accountability.

I just provided 35 different meals that could equivalent 300-600 calories depending what you add

to it.

For example, if you are on an 1800 calorie diet with 300-400 calorie meals, your breakfast might

look like:

Food Calories Macro

1 Egg 70 PROTEIN

3 Egg Whites 50 PROTEIN

¼ Avocado 60 FAT

2 tbsp. salsa 30 CARB

½ c raw oatmeal 140 CARB

TOTAL 350 calories

If you are on a 1600 calorie diet with 250-350 calorie meals, your breakfast might look like:

Food Calories Macro

1 Egg 70 PROTEIN

3 Egg Whites 50 PROTEIN

¼ Avocado 60 FAT

1 tbsp. salsa 15 CARB

1/3 c raw

oatmeal

100 CARB

TOTAL 295 calories

If you have a more flexible 1800 calorie diet with 300-400 calorie meals, your breakfast might

look like:

Food Calories Macro

1 Egg 70 PROTEIN

3 Egg Whites 50 PROTEIN

1/5 Avocado 45 FAT

1 tbsp. salsa 15 CARB

1/3 c raw

oatmeal

100 CARB

Soy Latte 110 FLEXIBLE

TOTAL 390 calories

If you want 200 additional calories to your breakfast meal for added nutritional needs, your

breakfast might look like:

Food Calories Macro

1 Egg 70 PROTEIN

3 Egg Whites 50 PROTEIN

¼ Avocado 60 FAT

1 tbsp. salsa 15 CARB

1/2 c raw

oatmeal

150 CARB

Grapefruit 100 CARB

TOTAL 445 calories

I honestly cycle between three of my favorite breakfasts and change my dinner daily. My lunch

is often leftover and my snacks are consistently nuts and fruit. Play with this meal plan and add

the correct ratios depending on your individual goals. Make sure you prep and follow through.

Do NOT have an all or nothing attitude, have a progressive attitude that will keep you positive.

So let’s talk about EXERCISE.

Exercise Recommendations: 1. Warm up for five minutes before strength training

2. Stretch after you warm up

3. Focus a minimum of 20-40 minutes of strength training 3x/week (home workouts will be

given later) Strength training can be broken up into upper/lower, push/pull, whole-body circuit

splits.

4. Focus on intense cardio and focus on a minimum of 20 minutes at least 3 times a week (or

more) making sure you’re at your target heart rate, which measures anywhere between 130-180

beats per minute. (put your finger on the side of your throat, count how many beats for 15

seconds then multiply that number by 4)

5. NOTE: I imagine you will be performing both strength and cardio training together, which is

why you should be training 3-4 times a week for 40-60 minutes at a time. (see the math fits!)

6. Use proper form: shoulders back, core drawn in, hips squared, back slightly arched, knees

straight ahead.

7. Stay hydrated at all times.

Below you will find an exercise guide. Choose 2-3 exercises per muscle group and follow the

program. If you have questions on how to perform an exercise, please “google” the name and

you will find it online. Your training will change every 4 weeks as you plateau.

Definitions:

DB: Dumb bells

RB: Resistance Bands

BB: Barbell

TRX: Suspension Straps

Muscle Group Diagram Exercises

CHEST

Pushups DB Chest Press DB Chest Flies TRX/RB Chest Press TRX/RB Chest Flies

BACK

Pullups Assisted Pullups DB Bentover Row TRX Row RB Standing Row DB Lying Overhead Pullovers DB Deadlift

SHOULDERS

DB Shoulder Press DB Shoulder side raises DB Shoulder front raises DB Shoulder rear delt flys DB Upright Row Alternating DB Shoulder Press Side/Front DB Raise

ARMS

DB Biceps curl Resistance Band Curl TRX Biceps curl TRX Triceps Extension DB Overhead Triceps Extension Triceps Dips Triceps Pushups

CORE

Planks Side Planks Bicycles Supermans Lying Back Extension Toe Touch Reverse Crunch Side Crunch Swimmers

LEGS

Basic Squat Plie Squat Weighted Squat Jump Squat Frog Jump Stationary Lunges Lunge Walk Lunge Jump Curtsy Lunge Back Lunge Side Lunge Forward Lunge Lunges around the world TRX Lunges DB Calf Raises

GLUTES

Kneeling Kickbacks Kneeling Fire Hydrants Lying Hip Thrusts Standing side extensions Standing Kickbacks

Sample Training Guide:

When choosing a weight, you can use dumb bells, kettlebells, barbells, sandbags, resistance

bands, body weight or babies! I have divided the exercises up into the main items most people

will have at home, but you can definitely improvise if you have access to more or less

equipment. Please keep in mind that strength training is to be formed a minimum of 30

minutes, with 30-45 second breaks in-between sets. Strength training is anaerobic exercise

(without oxygen) and should be intense! Make sure you are using a challenging weight. I would

suggest having a weight set that included Dumb bells of 5lbs, 10lbs and 15 lbs.

Definitions:

Circuit: Whole Body Exercises. Choose 1 exercises from each body group and perform 2-3 sets

each.

Lower Body: Legs, Glutes, Calves

Upper Body: Chest, Back, Shoulders, Arms

Core: To performed for 10-20 minutes after your workout 3 times a week.

Weeks 1-3

Sun Mon Tues Wed Thurs Fri Sat

Rest

Circuit

Rest

Circuit

Rest

Circuit

Rest or Cardio

EXAMPLE: 3x10 Pushups 3x10 DB Rows

3x10 DB Shoulder Press

w/Squat 3x10 DB

Side/Front Raises

3x10 Weighted Lunges

3x1 min Planks 3x30 Bicycles

3x10 Pushups 3x10 DB Rows

3x10 DB Shoulder Press

w/Squat 3x10 DB

Side/Front Raises

3x10 Weighted Lunges

3x1 min Planks 3x30 Bicycles

3x10 Pushups 3x10 DB Rows

3x10 DB Shoulder Press

w/Squat 3x10 DB

Side/Front Raises

3x10 Weighted Lunges

3x1 min Planks 3x30 Bicycles

Weeks 4-7

Sun Mon Tues Wed Thurs Fri Sat

Rest

Lower Body

Upper Body

Rest

Lower Body

Upper Body

Rest or Cardio

EXAMPLE: 3x10 Squats 3x10 Weighted

plie squats 3x10 Side

Lunges 3x10 RB

Kickbacks 3x10 RB

Side Kicks 3x10 Calf Raises

3x10 TRX Chest Presses

3x10 Assisted Pullups

3x10 RB Rows 3x10 DB

Shoulder Press 3x10 Upright

Rows 3x10 Biceps

Curls 3x10 Triceps

Dips

3x10 Squats 3x10 Weighted

plie squats 3x10 Side

Lunges 3x10 RB

Kickbacks 3x10 RB

Side Kicks 3x10 Calf Raises

3x10 TRX Chest Presses

3x10 Assisted Pullups

3x10 RB Rows 3x10 DB

Shoulder Press 3x10 Upright

Rows 3x10 Biceps

Curls 3x10 Triceps

Dips

Weeks 8-12

Sun Mon Tues Wed Thurs Fri Sat

Rest

Chest/Triceps

Back/Biceps

Rest

Lower Body

Shoulders

Rest or Cardio

EXAMPLE: 3x10 Pushups 3x10 TRX Chest

Flies 3x10 DB Chest

Press 3x10 Triceps Dips

3x10 DB Overhead Triceps

Extension

3x10 Assisted Pullups 3x10 DB

Bentover Rows 3x10 DB Deadlifts

3x10 DB Biceps Curl

3x10 TRX Biceps Curl

3x20 Squats 3x20 Step Up

Lunges 3x20 Plie

Squats 3x20 RB

Kickbacks 3x20 Lying Hip

Thrusts 3x20 DB Calf

Raises

3x10 Shoulder press

3x10 DB Side Raises

3x10 DB Front Raises

3x10 DB Back Raises

3x10 Upright Row

Cardio:

Cardio is anything that keeps your body at its Target Heart Rate (THR) for an extended period of time. To

measure you THR take 220 – age x 60-85%.

Definitions:

Running

Elliptical

Bike

Walking

Hiking

Dancing

Swimming

Dancing

Jump roping

Cardio Training at home/park/gym:

Workout One Repeat 4-6x

Workout Two Repeat 4-6x

Workout Three Repeat 4-6x

Workout Four Repeat 4-6x

Workout Five Repeat 4-6x

1 minute: Burpees 1 minute: Side Skater Lunges 1 minute: Planks 1 minute: Jump Rope 1 minute Rear Lunges

1 minute: Jump rope or Step Ups on a bench 1 minute: Body Weight Squats 1 minute: Mountain Climbers 1 minute: High Knees 1 minute: Walking Lunges

1 minute: Kettlebell Swings 1 minute: Front Kicks 1 minute: Pushup Twist 1 minute: Ski Legs 1 minute: Jumping Jacks

1 minute: Back Kicks 1 minute: Frog Jumps 1 minute: Bicycles 1 minute: Mountain climbers 1 minute: High Knees

1 minute: Burpees 1 minute: Squats 1 minute: Swimmers 1 minute: Side Mountain Climbers 1 minute: Curtsy Lunges

Definitions: Static: This is the most traditional stretching form, in which you lengthen your muscle while your body is

at rest for 15-30 seconds.

Dynamic: This form of stretching requires you to use momentum from form, and the static-active

stretching strength, to warm and lengthen your muscle tissue.

SMR (aka Foam Rolling): Self-Myofascial Release uses a foam roller or lacrosse ball to roll over soft

muscle tissue.

Create a Fitness Action Calendar

1. Print out 3 copies of the Blank Calendar (below)

2. Fill in the dates, add the month on top and include special dates (holidays/birthdays).

3. Paste/Tape it to your wall/poster board

4. Place it in an area you see every day

5. Put your GOALS next to your Action Plan

6. Write 6 things you will focus on in the next 3 months

7. Each day write down what you trained

8. Put a big ‘x’ on your rest days

9. Utilize the calendar to track how much you weighed each week, when you had your

‘cheat’ meals/days, or when you started your period (for women obviously. You will see

patterns around this time of the month)

10. Use highlighters or colored pens to make the calendar more visual. For example, when I

run, I highlight in green (favorite color), when I have rest days I highlight in red. I can

already see several feet away when I’m not on track.

11. Only write down what you trained AFTER you did it. Don’t pre-schedule (on the

calendar at least.)

12. Add inspirational/motivation words, people, phrases on the poster.

13. Encourage a friend to also create an Action plan to hold each other accountable.

14. Don’t go beyond 3 days not updating your calendar. You will forget what you did.

15. Always remember that it only works if you use and review it weekly. You must reflect

why you aren’t hitting training goals or even the times when you are successfully hitting

them… Is it when you’re busy/not busy? Are you too sore? Are you aiming too high? Are

you aiming too low? Reflection and understanding your internal challenges is true

success in this fitness process. When you can figure out you – the physical you will take

form naturally.

So what’s Next?

It’s all up to you.

It really, really is.

The information is available to you.

In fact, it’s always been available to you – you just haven’t made THE DECISION yet.

It’s a light bulb that gets switched in your mind.

It’s a realization that you are really tired of being tired.

It’s a newfound faith that despite bad diets, past failures and reoccurring excuses, you CAN DO

THIS.

You CAN DO THIS.

You have all the tools.

You have what it takes.

All you need is YOU.

Make that Decision.

Let’s GO!

In Good Health,

Maria Kang