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JUMP START
PAIGE’S
TIPS, TRIC
KS
& SECRETS
YOUR OWN
FITNESS MODEL
BODY
TRANSFORMATION
www.paigehathaway.com
MEMBERS ONLY
FAQ
I’m now a member, what do I do next to start my fitness model body
transformation?
First, I would recommend you start by reading all the information provided to you in this packet. Here
you will find nutritional guidance, supplement advice and a healthy grocery list. Then logon to your
account and take the time to navigate through the site and see all it has to offer. The site is continually
updated with new fitness tips, recipes, workouts and much more. Make sure to visit some of the past posts
I have made so that you can take full advantage of all my tips I have provided for members.
How do I maximize my membership?
The site is continually updated. All posts located on the Members Only page are in order by the date
they were posted, with the most recent at the top. However, you can reference a specific post by
category as well. Every post made to the site belongs to one of the four main categories on the Members
Only page; Workouts, Fitness, Lifestyle and Nutrition. For example, if you saw a recipe a few weeks a go
you wanted to revisit, you can click on the Nutrition tab and find the recipe quicker then having to scroll
down the Members Only home page to find the post.
How do I access monthly workouts?
You log on to your account and click the Members Only tab at the top of the home page. Once you are
directed to the Members Only section, you will see a section at the top of the page that says “My
Workouts”. This is where the most current workout videos can be found. You can find PDFs of the
monthly workouts by clicking on the “Members Area” tab and selecting “Workout PDFs” from the drop
down menu.
Where do I find descriptions for the exercises?
The Paige Hathaway Fit Workout Glossary should have been attached to the welcome email you received.
This glossary has descriptions and pictures to explain the majority of the exercises you will see on the site.
What do I do if I get locked out of my account or need assistance?
If you get locked out of your account for any reason, just email our team support at
[email protected] and they will respond promptly and be ready to help.
www.paigeathaway.com
MEMBERS ONLY
NUTRITION
!
Spending time in the gym and working out are just part of how you will reach your fitness goals
and see the changes in your body you are working toward. What can be even harder than
following a work out program is following a meal plan.
However, if you don’t have your
nutrition on the right track, the time you spend in the gym will never pay off like you want it to.
HOW TO BUILD MORE MUSCLE AND BURN MORE FAT; ACHIEVE THE
TONE TIGHT FITNESS MODEL BODY YOU HAVE ALWAYS WANTED
• Your eating habits & nutrition are the key factors to gaining muscle and maximizing
•
•
•
•
fat loss.
You cannot relay on just cardio to build muscle and burn fat.
You should always tailor your training, cardio and nutrition to build muscle and lose
fat.
You must pay attention to the numbers such as; portion size, calorie intake, protein
intake, sugar intake and amount of H2O you consume.
You must set goals, have a plan and stick to your plan.
The best news is that you just took the first step in achieving your fitness model body
transformation by becoming a member of www.paigehathaway.com. I’m here to give you all the
tips and tricks I use to stay tone and healthy.
MAXIMIZE YOUR FAT LOSS & MUSCLE BUILDING WITH YOUR NUTRITION
I will provide two different sample meal plans in this packet and more on the site. These
plans provide examples and guidance to your optimal daily nutrition. Everyone has a
different starting point and goals when it comes to fitness, as well as foods they like and
dislike. The plans I provide may need to be slightly tweaked to best fit your needs, but
provide general insight into what my daily meals are. Below are some of my rules of
thumb when it comes to nutrition.
!
• You must pay attention to your ratio of protein, fats and carbs.
• For most people a diet of 50% Protein, 20% Carbohydrate and 30% Fat is best for
building muscle and losing fat at the same time.
• You also must keep track of your total calorie intake.
• Journal everything you are eating in a given day. This helps me keep track of what
I’m eating and helps me keep myself accountable. There are also several great apps
available that can help you keep track of the calories you are consuming, as well as
sugar, protein, fat, water and more. One I recommend is MyNetDiet.
• By sticking to the 50/20/30 ratio you can usually consume more calories then you can
if you where on a low calorie diet.
!
• You can’t gain lean muscle when your calorie and protein intake are below maintenance
level.
• A rule of thumb to gain muscle and loss fat is to consume between 12 and 18 calories per
pound of bodyweight. Males can normally start with 15 calories per pound of
bodyweight and females with 12-13 calories per pound of bodyweight.
• The more fat you have the more chance that any additional calories and/or
carbohydrates will be stored as fat. The greater your percentage of lean muscle tissue,
the more extra calories you will be able to eat.
EATING MORE OFTEN
When you look at the sample meal plans on the site, one things that probably stands out is
amount of meals I suggest eating. Eating 4-6 small meals spread about 2 ½-3 hours apart is
important to maximizing your ability to build muscle or losing fat. In order to eat this many
healthy meals a day, you MUST PLAN AHEAD. Every Sunday I prep my meals for the
week. I prepare and weigh all of my food. Preparing my meals before the week starts
makes it less likely for me to stray away from my diet throughout the week. This also allows
me to bring prepared meals with me when I’m on the go. One of the easiest and most
convenient on the go snacks I always have with me is a scoop of SHREDZ protein powder in
a shaker bottle. When I get hungry I can simply add water and it holds me over until I can
eat a complete meal!
LEARN TO MEASURE YOUR FOOD
All the meal plans I provide on my site come with portion size guidelines. I personally
recommend getting a scale so you can weigh your food. The reason I suggest this is because
I think most people would be very surprised by how much 4 oz of meat or ½ a cup of brown
rice really is. Food portioning is something I feel most people have a hard time with, its’
easy to think you are pouring ½ a cup and in actuality it’s really a cup. When I prepare my
food for the week I measure out all of my food, even my protein by using a food scale. At
the same time I don’t think you have to become obsessed with always measuring out
everything you eat. I try to stay very precise with my portion sizes throughout the week,
however on the weekends I let my self indulge a little more and usually have a cheat meal
once a week. The most important thing is to make sure you are consuming the right kinds of
foods, above all else I try to eat clean nutrient rich foods!
WATER & BEVERAGES
I try to drink at least a gallon of water a day. You should drink approximately a gallon of
water for every 100 pounds of bodyweight each day. I know a lot of people find it hard to
drink that much water a day and tend to drink other types of beverages. Many of us think
it’s okay to consume Crystal Light, diet sodas and sports drinks just because they are low in
calories, which is a misconception. Many of these things have large amounts of artificial
sweeter, which you should try to avoid. If water alone is hard for you to drink, I recommend
a product called TRUE Citrus, which is similar to Crystal Light, except instead of using
artificial sweetener they use all natural Stevia. Here is the link to the products site if you are
unfamiliar with it http://www.truelemonstore.com/lime-drink-mix-p/90-2002.htm.
BIG CHANGES WANTED
NUTRITION
!
This plan is an example of what I would eat if I were following a very strict meal plan and trying to see
big changes in my body. I would use this plan to get ready for a competition or prepare for an important
photo shoot. This meal plan is also a great way to jump start your fitness, reach a new goal or over come
a plateau. This is based on a diet that was trying to accomplish approximately
1,350 calories
190 grams protein
106 carbs
Meal 1
-1/3 cup of
Meal 2
Quest Bar
oats with
water &
Meal 3
-4 oz ground
turkey breast
-1 cup green
stevia packet
beans
-5 egg whites
-1/2 cup brown
rice
-1 cup black
coffee
-4 hard boiled
Ezekiel
eggs
-4 oz ground
turkey breast
bread
-1/3 cup of oats -1 cup green
beans
-5 egg whites w/ water &
fruit
-1cup of
black coffee
-4 oz lean
protein (turkey,
Mela 5
-1 scoop of
whey protein
chicken, shrimp, -1/3 cup
tilapia, orange blueberries
roughy)
-1 cup broccoli
Meal 6
Meal 7
-5 oz mahi mahi -4 egg whites
-1 cup
asparagus
-1 TBSP nut
butter
-1/4 avacodo
-1 slice of
-1/3 cup of
Meal 4
packet stevia
!
-small sweet
potato
-4 oz lean
protein (turkey,
-1 scoop of
whey protein
chicken, shrimp, -1 TBSP nut
tilapia, orange butter
roughy)
-1 cup of
asparagus
-12 almonds
**PLEASE NOTE confirm with your physician before you start this meal plan
-5 oz tilapia
-1 cup green
-1 scoop of
whey protein
beans
-1/2 cup
!
unsweetened
vanilla almond
milk
TONE, TIGHTEN & MAINTAIN
NUTRITION
This meal plan gives you an example of what I would eat if I were just trying to maintain my weight and
reflects my most common day to day eating habits. If you are just starting to commit yourself to your
fitness journey and want a realistic starting point for your nutrition this would be a good place to start!
This is based on consuming approximately:
1,600 cals
150 grams protein
130 carbs
35 grams of fat
Meal 1
-1/3 cup
oatmeal w/
packet of stevia
-4 egg whites
-1/2 cup
Meal 2
-1 TBSP nut butter
Meal 3
SPINACH SALAS
-2 multi-grain no salt -2 cups of spinach
added rice cakes
-4 oz of chicken
-1 scoop whey
breast
protein
-1 cup of
blueberries
Meal 4
Mela 5
Meal 6
-1 TBSP nut butter
-4 oz lean protein
-1 scoop whey
(turkey, chicken,
protein
shrimp, tilapia,
-1/2 cup of
protein
-1/2 cup greek
yogurt
vegetables
orange roughy)
-1 small Ezekiel's
tortilla
-1 scoop whey
strawberries
-1 TBSP flax seeds
-1 cup green beans
-Spritzer Wishbone
-medium garden
Balsamic dressing
salad with tomatoes
on top
& onions
-small sweet potato
-3 TBSP balsamic
vinegar
- 4 oz ground
-1 scoop whey
cheese (I eat low
turkey
protein
fat)
-1/2 cup brown rice -1/4 cup oatmeal
-1 slice of
-1/2 cup of cottage
Ezekiel bread
-4 egg whites
with 1 whole
egg scrambled
-add sautéed
-1 TBS nut butter
-1/2 avocado
-1 scoop whey
-1 cup asparagus
protein
with 1 packet stevia
veggies about
1 cup
-2 TBS of low
sugar & all
natural salsa
**PLEASE NOTE confirm with your physician before you start this meal plan
-5 oz Grilled Bison
-12 raw almonds
-1 cup green beans -1/2 cup berries
-small sweet potato -1/2 cup
unsweetened
vanilla almond milk
MEMBERS ONLY
SUPPLEMENTATION
Supplement
Amount
Benefits
BCAA
1 scoop in AM
-Workout recovery
*comes in both powder
and pill form
1 scoop during
workout
-Stops protein breakdown
Multi Vitamin 1 in AM
-Stimulates muscle growth
-Overall health benefits
1 in PM
CLA
Calcium
800 mg AM
-Stimulates lean muscle growth
800 mg PM
-Promotes fat loss
600 mg 1-2 times a
day
-Maintain healthy body weight
-Supports bone tissue which is
important for active women
-Helps maintain proper physical activity
Vitamin D
1000 IU per day
-Promotes good bone health which is
important for active women
-Heart function
-Supports healthy thyroid function
Omega 3
2 grams AM
-Aids overall health and wellness
2 grams PM
-Immune function
-Helps functionality of heart, brain,
vision and joints
Magnesium
200 mg before bed
*you can start off with this
amount but slowly increase
I take between 350-400 mg
-Aid in muscle growth and bone
strength
-Can promote good sleep and lower
stress levels
**PLEASE NOTE confirm with your physician before you take any recommended supplements
MEMBERS ONLY
FITNESS OVERVIEW
LIFTING
At the first of every month I will post a monthly workout program and a schedule to
follow. I will also post each individual daily workout. The workouts are interactive so
you can even check off each exercise as you go. I also try to post how-to videos with
all of the monthly workouts, so you can see how to correctly complete each exercise.
Most of the time the programs I post will consist of five days of lifting, a day of HIIT
(high intensity interval training) and a rest day. However, there may be times when I
switch things up and the workouts have a slightly different format.
CARDIO
Each month I post cardio workouts to go along with each day of the program.
However, there is a general system I follow for cardio I wont to share with you. Women
tend to spend too much time focusing on cardio. You want to incorporate cardio into
your workout regimen, but you want to do so with purpose. Everyone’s body reacts
differently to cardio, some people only have to spend 20 minutes a day at it and others
need 30 minutes. Listen to your body and adjust your cardio based on your body’s
response.
!
I Suggest starting with 5 days of cardio at 30 minutes a day. Not all cardio is created
equally, there are two types of cardio I reference on the site. The first is steady state
cardio, where you are not varying intensity. Steady Sate Cardio should challenge you
but not make you winded or out of breath. On the other hand, PH Interval Cardio does
vary in intensity. This version of cardio is higher in intensity and should make you
winded and exert more effort. If you visit the “Workouts” section of the Members Only
portion of the site, you can scroll through all of the workouts and find tons of different
examples of both types of cardio. Each monthly workout will also have a specific
cardio program to follow which may deviate from this general overview a little bit,
however this is the most common plan you will see.
EXAMPLE
MONDAY- TUESDAY- WEDNESDAY- THURSDAY-
FRIDAY-
SATURDAY-
SUNDAY- PH INTERVAL CARDIO on treadmill
STEADY STATE CARDIO on stair master
no cardio
PH INTERVAL CARDIO on elliptical
STEADY STATE CARDIO on treadmill
PH INTERVAL CARDIO on stair master
no cardio