Linette Martin
Hi Linette! Welcome to your custom ChristinasFitness.com Portal. Here, you’ll find weekly updates, inspiration, instructional videos / pictures, and a whole lot more. Let’s get started!
PRE-PROGRAM PLANNING:
Before anything, click this link to read your 16 Week Fitness Coaching Program Introduction.
WEEKLY ACCOUNTABILITY WORKSHEET (Optional – but useful!)
Content will be added and updated here as we progress into the program.
Check back often!
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WEEK 1:
To view your Week 1 Exercise and Meal Plan document (PDF), click below:
WEEK 1 – EXERCISE AND MEAL PLAN
Follow these Tips For Success:
You can right click this link and choose “Save As…” to save these PDF documents to your computer, or choose the PDF Save option after clicking and opening the document.
Talk soon. 🙂
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WEEK 2:
To view your Week 2 Exercise and Meal Plan document (PDF), click below:
WEEK 2 – EXERCISE AND MEAL PLAN
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
You’re doing great so far! 🙂
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WEEK 3:
To view your Week 3 Exercise and Meal Plan document (PDF), click below:
WEEK 3 – EXERCISE AND MEAL PLAN
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
Make time this week for positive thinking and reinforcement of your goals!
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WEEK 4:
To view your Week 4 Exercise and Meal Plan document (PDF), click below:
WEEK 4 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
Don’t worry about your (very minor) set back this last week. I find that many people aren’t satisfied with Week 2 much at all, and this is the same story from every trainer I know. Remember: your measurements are great and this is only the beginning! This week, I’ve allotted less sugar – so let’s keep an eye on it and try hard to avoid it. Try as hard as you can to stick with the meal plan and not add any extras – this could push you over your daily calorie allowance for the program. Based on your daily average caloric range of ~1600 calories, we shouldn’t be going over 35 grams of sugar per day. There’s more than this in a can of coke! 1 teaspoon of sugar = 4 grams.
I checked out the nutrition info on the Special K bar… come to find out, they have 9 grams of sugar per bar and I’d like to avoid them. I’ll look into other options (quite possibly a Kashi bar option).
I also decided to add a grocery list this week – I thought it was a good addition to your plan and thought maybe it’s something you could print or take notes from before heading to the grocery store.
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WEEK 5:
To view your Week 5 Exercise and Meal Plan document (PDF), click below:
WEEK 5 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
This week, it’s on! Get ready to stretch before every exercise routine this week – it’s time for a circuit! We’ll be working interval cardio into routines with set periods of rest. I suggest you print each one out and have it available for every work out day. I also included the grocery list again – forgive me if I may have missed something!
This week, stretching becomes very very important to do before starting your workout routines. Read this MayoClinic page on the basic stretches that I’d like you to do:
http://www.mayoclinic.com/health/stretching/SM00043
As always, get with me for any questions you may have. 🙂
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WEEK 6:
To view your Week 6 Exercise and Meal Plan document (PDF), click below:
WEEK 6 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
This week, we’re continuing to cardio circuit cycle in between exercises again. This week, try turning up the intensity… don’t back down from it, keep pushing, dig as deep as you can and sweat-it-out. Don’t forget to stay safe – stretch regularly before these routines and stay hydrated!
Here’s the link to stretching again:
http://www.mayoclinic.com/health/stretching/SM00043
I’m just a message away for any questions you have! 🙂
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WEEK 7:
To view your Week 7 Exercise and Meal Plan document (PDF), click below:
WEEK 7 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
This week, we’re continuing to cardio circuit cycle in between exercises but ease it in as you are coming off a week from being sick. Your body is in a completely different mode when recovering from an infection, and we want to make sure that you don’t over-do it. Drink tons of water but more importantly, LOAD up on foods that are rich in phytonutrients – foods that are rich in nutrition that have positive effects on the body such as antioxidant, boosting the immune system, anti-inflammatory, antiviral, antibacterial, and cellular repair. Vegetables that are vibrant in color are what to look for – dark greens, bright fruits, etc.
Enjoy Thanksgiving this week and although I want you to enjoy your time with family, do be moderate when drinking alcohol and eating those sweets!
Stretching Link for Reference:
http://www.mayoclinic.com/health/stretching/SM00043
Talk soon!
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WEEK 8:
To view your Week 8 Exercise and Meal Plan document (PDF), click below:
WEEK 8 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
Don’t hesitate to get with me this week! I’ll still have access to email/Facebook! 🙂
Stretching Link for Reference:
http://www.mayoclinic.com/health/stretching/SM00043
Talk soon!
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WEEK 9:
To view your Week 9 Exercise and Meal Plan document (PDF), click below:
WEEK 9 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
I’m back in town on Saturday, December 1st… but will still have access to Facebook and Email. 🙂 Looking forward to seeing results this week in – so push push push!
Stretching Link for Reference:
http://www.mayoclinic.com/health/stretching/SM00043
Talk soon!
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WEEK 10:
To view your Week 10 Exercise and Meal Plan document (PDF), click below:
WEEK 10 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
This week, push through AS HARD as you can – each workout, every day. Whether it’s a weight session or a cardio session, push it as hard as you can. Close your eyes – imagine that perfect moment with your Anniversary and the pride of REACHING your goal. You’re so close, and it’s the time to push through every workout as if they’re roadblocks from your goal. MOVE them aside so you can arrive where you need to.
You’re doing AWESOME, I’m so proud of you, and you’re proving to yourself that this lifestyle can very much become how you live – healthier, more satisfied, and happier. Get it!
http://www.mayoclinic.com/health/stretching/SM00043
Talk soon!
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WEEK 11:
To view your Week 11 Exercise and Meal Plan document (PDF), click below:
WEEK 11 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
That anniversary is coming pretty quickly! Keep doing great! Always remember that success must be prepared for! This week I have you carb-cycling, so I’m pretty excited to see how your body responds. You may experience a craving or two with your low-carb days, and that will be normal. Keep in close touch with me as usual! 🙂
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WEEK 12:
To view your Week 12 Exercise and Meal Plan document (PDF), click below:
WEEK 12 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
Enjoy Christmas with family – if you have the time, get as much cardio in this week if you indulge in Christmas food! This week is carb cycling again.
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WEEK 13:
To view your Week 13 Exercise and Meal Plan document (PDF), click below:
WEEK 13 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
Back on track this week 🙂
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WEEK 14:
To view your Week 14 Exercise and Meal Plan document (PDF), click below:
WEEK 14 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
Great job getting back on track – now these last few weeks are all about PUSHING HARD!
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WEEK 15:
To view your Week 15 Exercise and Meal Plan document (PDF), click below:
WEEK 15 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
NOTES:
TWO weeks are left in the program! 3 weeks out, you were only *7* pounds out from your goal!! Considering that you were sick, had a set back or two, and are still on track, is proof enough that EVEN when life gets in the way, EVEN when we want to have a nice little cheat meal, or a special occasion – we can get back on track and end up accomplishing a lifestyle transformation.
You’re TWO weeks out and I’m so proud of you! These last couple weeks and pounds are usually the hardest – so push hard, visualize that scale number and put a smile on your face. You have done so great. Time to finish off strong!
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WEEK 16:
To view your Week 16 Exercise and Meal Plan document (PDF), click below:
WEEK 16 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
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WEEK 17:
To view your Week 17 Exercise and Meal Plan document (PDF), click below:
WEEK 17 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
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WEEK 18:
To view your Week 18 Exercise and Meal Plan document (PDF), click below:
WEEK 18 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
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WEEK 19:
To view your Week 19 Exercise and Meal Plan document (PDF), click below:
WEEK 19 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
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WEEK 20:
To view your Week 20 Exercise and Meal Plan document (PDF), click below:
WEEK 20 – EXERCISE AND MEAL PLAN (with grocery list)
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
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WEEK 21:
To view your Week 21 Exercise and Meal Plan document (PDF), click below:
WEEK 21 – EXERCISE AND MEAL PLAN
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
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WEEK 22:
To view your Week 22 Exercise and Meal Plan document (PDF), click below:
WEEK 22 – EXERCISE AND MEAL PLAN
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
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WEEK 23:
To view your Week 23 Exercise and Meal Plan document (PDF), click below:
WEEK 23 – EXERCISE AND MEAL PLAN
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
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WEEK 24:
To view your Week 24 Exercise and Meal Plan document (PDF), click below:
WEEK 24 – EXERCISE AND MEAL PLAN
You can right click this link and choose “Save As…” to save this PDF document to your computer, or choose the PDF Save option after clicking and opening the document.
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Instructional Videos: