The icon looks like this:. A block is a series of movements with multiple sets. You can select your movements in the following ways:. Edit the blocks, reorder them, or change the number of sets for a movement by tapping the three dots in the upper right corner of each block.

You can also drag and drop movements in each block by holding and dragging the movement up or down. Once your workouts have been created, you can find them on your trainer by following these steps:. To start your workout, tap on the workout then tap Start Workout. You can also do Custom Workouts with a partner: Just press the Partner Workout icon to the right of the Start Workout button.

You can view:. A Set Summary will appear after you complete each set. Tap Done to exit the workout summary. If you wish to adjust your custom workout, you can go back and duplicate or edit workouts in the Tonal mobile app. It will include nutrition, exercise, and ongoing support, to help you get started on a successful weight loss journey.

First things first. Have you found yourself googling what the best diets are to reach your goal weight? Well the truth is.. Every person is different and will reach their wellness goals in a different way. This is a great way to get started.

Do you know your body type? This is ESSENTIAL in being able to meet your goals and sustain them. I have a Free Body Type Quiz you can take right now! Once you take the quiz, you will get a series of emails helping you understand your body type. Now that you know your body type, you can learn the simple steps to take to reach your body goals.

NOTE: If you have history of an eating disorder, some tips may not be healthy for you. Such as tracking your food intake. You have to know yourself and your mental health before you dive into something like this. If you do feel like you may have an eating disorder, please reach out to a professional for help.

A calorie deficit is the foundation of any successful weight loss plan as long as your body is in a healthy state…more on that later. This creates an energy imbalance, prompting your body to tap into its stored fat for fuel, leading to weight loss over time.

By consistently maintaining a calorie deficit, you encourage your body to use its stored energy fat to meet its energy needs, resulting in gradual and sustainable weight loss.

To shed pounds, you need to consume fewer calories than your body expends. The key to the calorie deficit for long term sustainable health, is to GET IN AND GET OUT. This is a short term thing. You do not want to be in a calorie deficit for longer than 16 weeks.

This is because your metabolism will slow down and will not allow you to continually lose fat long term. Keep on reading. When it comes to creating your personalized nutrition plan, the key is to focus on foods that are packed with nutrients to help you lose fat and boost your overall health.

Make sure to include a good mix of different food groups so you can meet all your nutritional needs. Macronutrients are how your body gets energy from the food you eat.

There are three of them and they are Protein, Fat, and Carbs. The best thing about tracking macros is you totally get to focus on your food preferences because you can make ANYTHING fit into your macros.

If you want to continue to have ice cream, pizza, and wine… guess what?! YOU CAN! Once you have your goals, you will also need to figure out what the timeline is for that goal.

Is the competition in a few months? A year? Is it a lifetime goal? The timeline greatly dictates the changes you will make to your powerlifting program. If you have a competition coming up in eight weeks, you will want to ensure your training lines up for that meet such as running an eight week peak or perhaps a four week peak four weeks out.

If the meet is further away or even unknown, then this is not as important but it still is something to keep in mind. You can take a look at your prior training history data to help determine what is an optimal block length, and try to line that up leading up to your competition.

Another thing you want to consider when it comes to adapting your training is your training frequency and metabolic conditioning. How often can you train?

How often do you want to train for optimal muscle growth? Many times athletes force themselves into doing more and training harder solely because they think it will be more beneficial and lead to much work done in the shortest amount of time, however, if the training frequency is not something you can consistently adhere to or not something you enjoy, then by definition it is not optimal for progressive overload.

Incorporating metabolic conditioning into your training can help improve overall fitness and make your powerlifting program more well-rounded.

One important consideration that should not be overlooked is your lifestyle. Your work schedule and other life commitments greatly affect your ability to adhere to a training schedule and determine how much time you can realistically dedicate to working out.

Take a look at what works best for your training given your current demands, and let that guide you into what an optimal training frequency is.

For example, if you work five days a week and can usually train after work but are busy on weekends, you can consider a three to five days per week muscle-gain workout plan depending on your lifestyle and how much energy you have.

If you work long days and can only train on separate days, consider training two to three days a week targeting each specific muscle group. What matters is your overall workload, your body does not care when you put in the work.

If you have previous training data, you can also look back and determine what an optimal frequency for each of the training lifts was. Boostcamp programs make it real easy for you to see your prior training data.

Perhaps you noticed benching 4x a week yielded significantly more gains than 3x a week. Or perhaps you found deadlifting twice a week was too much to handle.

This is real data from your prior training history that you can use to guide your future strength training programs, including back squats. Once you have an idea of the frequency per lift, you can put it together with your lifestyle demands to gauge what an optimal training frequency would be.

For example let's say you only had three days to train and you found 2x squat, 3x bench and 1x deadlift worked the best for you. You can then build a three day training split that has you squatting and benching on day one, deadlift and benching on day 2, and squatting and benching again on day 3.

Having an idea of your training split and previous training days can also help you choose a better program on Boostcamp right off the bat.

There are also similar programs you can checkout from other coaches that may work well in your case, including exercises such as the overhead press and pulling exercise.

There is inherent flexibility built into many programs such as when they use an Rating of Perceived Exertion RPE scale to help gauge your performance on the day.

If something comes up and you miss a lift one day or have to move a workout day, it's important to consider how much weight to lift and not to worry too much about it. Life happens and the best you can do is adapt accordingly to keep moving forward.

Be sure to also consider what equipment you have access to. This can dictate what programs will work for you and what modifications you may have to make. This is going to be the stance that you feel the strongest and most comfortable in.

After all, the goal is to increase your one-rep max when it comes to the sport of powerlifting. To choose your competition stance, try to look at your prior training history.

Do you place your bar high or low on the squat? How wide is your stance on the squat and deadlift? How wide do you grip the bar on the squat, bench and deadlift?

Sumo or conventional? Once you determine your competition stance, you can start to build your program with accessory or secondary lifts, including heavy weights.

The main goal of the assistance work is to get your competition lift stronger so these should focus on your weaknesses more on this in the section below.

It is normal to notice variances in your competition movement especially if you are losing or gaining weight. Your technique will change and improve overtime.

Cue all the sumo and bench arc haters. From your competition stance, you will want to identify where your weakest point of the lift is, often referred to as the sticking point. This is typically where your lift significantly slows down, and where you usually fail your lift.

Review your own lifts and pay attention to any other issues that seemingly arise, such as a lost of balance or tension. Once you have identified potential weaknesses, you can choose an appropriate variation such as dynamic lifts to help with said weakness at the beginning of your training for the most technical focus and recruitment of the most number of motor units.

This is a great way for you to adapt your training to your individual lifts, here are some examples. Weak in the hole - Long Pause or Pin Press. Weak at lockout - High Pin Squat or Highbar or SSB. Feeling unbalanced - Tempo Squat. Lift feels slow - Chain or Banded Squats. Weak off the chest - Long Pause or Pin Press or Feet up Bench Press.

Weak at lockout - Board Press at sticking point or Close Grip Bench Press or Tricep extensions. Lift feels slow - Chain or Banded Bench Press. Lacking control - Feet up Bench Press. Weak off the start - Deficit Deadlifts or Pause Deadlifts.

At certain levels of body fat, for certain goals, we may tweak your training methods and use methods more capable of dealing with these fat deposits. As a man you will benefit from testosterone levels which are an order of magnitude higher than the average woman, making the addition of muscle mass relatively much easier.

You also will have, generally speaking, fewer areas of 'stubborn fat' - fat cells with a high density of alpha-2 receptors as a man, frequently located in the abdomen. This has implications If health is your goal, you may be at less risk for degenerative conditions of the structural system such as osteoporosis, but at a higher risk for cardiovascular conditions in part associated with higher levels of the androgenic hormones.

In conjunction with the rest of your choices and profile, we will turn the dials on your strength and cardiovascular training accordingly. Age is correlated with recovery rates - if you're a 21 year old you'll typically come back quicker and stronger from a given training load than a 50 year old.

This will be reflected in reduced frequency of training for important needs in the older trainee but not in isolation to your actual performance and abilities - as well as moderated progression strategies.

Height, taken together with other body dimensions e. waist, inseam, wingspan etc. all else equal, a trainee with a very long torso will have to incline further forward on a deadlift, leading to a slightly different training effect. Your body dimensions will also have implications on correct exercise technique - e.

wider hips will dictate wider squat stances. In addition to being a benchmark of progress for you, bodyweight can help us better predict the loads imposed by bodyweight and cardiovascular exercises. if you are very heavy we will try to prescribe less running and jumping volume in order to spare your joints.

Awesome - we're going to try to select an optimal amount of training stimulus each week and distribute it as efficiently as possible. We'll modulate the stimulus up and down as necessary, and we'll constantly be pathfinding to determine your most effective workout plan.

Excellent - tell us how much and when you'd like to workout and we'll take care of the rest. Cool - we'll try to get the optimal fit of exercises for your new schedule. Generally speaking, we'll prefer to space your exercise across the week in order to manage your rest and recovery, but we can structure things favorably even with a tight schedule.

As far as time more , while you will see benefits with more training volume - especially up to a reasonable point, you'll see diminishing returns with progressively longer and longer days. That said, if you've only got 10 minutes we may have to hack your plan a bit.

To the gym we go! Home is where the heart is Cool - no problems at all boss. We've got exercises for any equipment constraints you might have. Great - we'll try to match your experience level.

Note that the inexperienced trainee will generally see less complex exercises, and will perform them in a way more suited to learning the movements before performing them at great intensity.

For the experienced trainee more , you'll see more complex exercises and will perform them in more neurally and structurally taxing ways. With more experience we will also focus and differentiate your training blocks more - so, for example, the 2nd month of training may look more dramatically different from the 1st as compared to a novice.

If you want to take it easy or you want to go for blood, guts and glory, we can accommodate you. For low difficulty you'll be using relatively simple exercises, while at higher difficulty levels you'll be doing the hardest exercises out there, and we'll have you performing them with extremely challenging protocol.

No worries, we didn't like that exercise anyway. Each fitness test feeds directly into our algorithm - every test is used to identify the most efficient and effective structure of your training plan.

Each test is designed to identify imbalances and weaknesses that may lead to increased risk of injury or decreased performance - now and in the future. This may also allow us to identify opportunities for rapid improvement. By comparing strength between horizontal pushing and horizontal pulling exercises, we're assessing risks for both posture and performance.

For instance, weakness in pulling will slow progress in pushing exercises like the bench press, and potentially increase the risk of injury by reducing stability in the shoulder.

As well, disproportionate strength in pushing can lead to rounded and internally rotated shoulders - both a performance decrement and an injury risk. While some discrepancy between these exercises may be accounted for in a lack of intra or intermuscual efficiency, too large a difference is a definite risk.

The pull-up is naturally a stronger movement than the overhead press, and if your pull-up lags your overhead press - if the external weight in the pull up together with your bodyweight is not substantially larger than the weight lifted in an overhead press, we will need to address this in your training plan.

Note that relatively low levels of overhead pressing strength are not in and of themselves a problem, but low relative levels of pull up strength certainly are. more If, on the other hand, your pressing is disproportionately weaker than your pulling, we may focus on pressing movements - though only if you have passed the postural and movement requirements.

With overhead pressing we want to know that your shoulders and shoudler blades can accomodate the movement safely. Note that your total pull-up weight - bodyweight plus external resistance - should also be roughly comparable to the weight you can bench press.

If you're an athlete for whom overhead extension strength is important e. a basketball player , these vertical pulling and pushing movements will be especially important. Anterior vs. posterior chain assessments determine the balance of muscle and function between the front of the lower body - primarily the quadriceps - and the back of the lower body - primarily the glutes and hamstrings.

more The posterior chain, the glutes and hamstrings and their ancillary muscles are, taken together, larger and stronger than the anterior chain, and success in lifts should reflect this. In spite of this, most people tend to be relatively weak in the hamstrings and glutes, exposing them to increased injury risk, postural problems and performance deficits.

Note that physical leverages do affect the squat and deadlift differently e. leg, torso and arm length , and some natural variance in power is to be expected.

This data, in conjunction with posture and flexibility tests, will help us identify particular weaknesses and opportunities in the lower body.

Hip adduction and abduction assessments determine the balance of muscle and function between raising the leg away from the body abduction and pulling it back in to the body adduction. Both functions - and balance between them - are important for maintaining knee and hip stability and health.

more For example weak abductors can increase the risk of poor striding form in running and consequently potential knee injury. Weak adductors, for instance in hockey players with very strong abductors, are also a risk for groin injuries. A minimum level of core strength and endurance will be necessary for all goals to reduce the risk of injury.

Beyond that, we'll have a sense of which exercsies to prescribe at what protocol to still challenge and provide you with a training effect.

Great, this will help ensure we select the most efficient push-up variations for you. Great, this will help ensure we only recommend bodyweight row variations that 1 you can perform and 2 still provide you with a training effect.

Great, this will help ensure we only recommend pressing exercises that 1 you can perform and 2 still provide you with a training effect. Great, this will help us calibrate the pull up exercises we recommend. Awesome, this will help us properly target and progress your dip exercises.

Excellent, this will help ensure we only recommend bodyweight squats that 1 you can perform and 2 still provide you with a training effect. Great, this will help us target your supine hip extension exercises. Alright, we'll try to select exercises that avoid shearing forces on the spine and do not impose unwarranted compressive forces either.

Do note, however, that if you have an actual injury or chronic pain you should consult with a medical professional. Ok, we'll try to avoid extreme ranges of motions and focus on exercises with a higher ratio of reward to risk.

Extreme shoulder flexion and internal rotation are definitely out. In general the exercises we prescribe will provide more subacromial space, reducing the risk of impingement. Ok, with this option we'll prefer exercises that place less stress on the knees, and reduce the risk and magnitude of shearing forces on the joint.

In general, strengthening the posterior chain e. glutes and hamstrings will help take pressure off the quadriceps and the anterior knee.

As well, you should definitely assess the flexibility and posture of the knee joint as well as the ankle and hips. Immobility in the ankle and hips, as well as weakness in hip abduction and hip external rotation are tightly intertwined with knee dysfunction.

To help reduce shearing forces on the knee, as a general cue, focus on keeping a vertical shin when exercising your lower body. Note that if you have an actual injury or chronic pain you should consult with a medical professional - joint problems can arise from many different origins.

Beyond all this, if an exercise causes pain, don't do it and be sure to exclude it from future use. Excellent, we'll diversify your training methods accordingly.

Do note that if you have not trained the fitness qualities demanded by a sub-goal recently, we may weight these more heavily in the near-term in order to bring you up to speed.

Conversely, some secondary fitness qualities may not be trained immediately in the first week, but will be addressed in appropriate capacity in successive weeks.

Excellent, we'll customize your training methods accordingly. Do note that if you have not trained all of the specified fitness qualities recently, we may weight the neglected qualities more heavily in the near-term in order to bring you up to speed.

Conversely, some ancillary fitness qualities may not be trained immediately in the first week, but will be addressed in appropriate capacity in successive weeks.

This gives us an approximate sense of body size and dimensions - inside we'll tailor the plan more specifically with age, height, weight, body fat percent and precise limb and body proportions.

Forgot my password. Remember Me. Let's examine these in turn: The need for cardiovascular fitness is obvious – it enables you to sustain sex both for long periods of time and for short but taxing sessions.

Sources: [1] Hale TM, Hannan JL, Heaton JP, Adams MA. abstract [27] Sandhu JS. lose fat. gain muscle. get strong. be healthy. train for cognitive health. train for sexual health. How hard do you want to work out now?

Not very A little Somewhat Very Extremely. How much have you exercised in the past? Not much A little Some A lot A ton. Done and done. We're going to give you the best exercise plan with the optimal time. Sign up! Get your plan. Roundhouse kick some faces.

Low Effectiveness. When can you work out? Can you touch your fingers together vertically behind your back? Standing upright bring one hand behind the head and reach as far as possible down the middle of the back.

Point the fingers downwards with your palm facing your back. Now take your other hand and, with palm facing outward and fingers upwards, place it behind your back and reach as far as you comfortably can upwards. Attempt to touch the fingers of your two hands together. If you can reach on one side but not the other select the not touching option.

Lying on your back can you raise your leg perpendicular to the floor without hyperextending your back or bending your leg? Lie on your back in the middle of a doorway so that the middle of your upper thigh is perpendicular to the frame. Raise the test leg as high as you can manage while keeping your leg straight and your back neutral.

Does your heel come past the doorframe? less Muscle it is! less Ok, not gonna' lie - losing fat and gaining muscle at the same time is tricky.

less Excellent. It will include nutrition, exercise, and ongoing support, to help you get started on a successful weight loss journey. First things first. Have you found yourself googling what the best diets are to reach your goal weight?

Well the truth is.. Every person is different and will reach their wellness goals in a different way. This is a great way to get started. Do you know your body type? This is ESSENTIAL in being able to meet your goals and sustain them. I have a Free Body Type Quiz you can take right now! Once you take the quiz, you will get a series of emails helping you understand your body type.

Now that you know your body type, you can learn the simple steps to take to reach your body goals. NOTE: If you have history of an eating disorder, some tips may not be healthy for you. Such as tracking your food intake.

You have to know yourself and your mental health before you dive into something like this. If you do feel like you may have an eating disorder, please reach out to a professional for help. A calorie deficit is the foundation of any successful weight loss plan as long as your body is in a healthy state…more on that later.

This creates an energy imbalance, prompting your body to tap into its stored fat for fuel, leading to weight loss over time. By consistently maintaining a calorie deficit, you encourage your body to use its stored energy fat to meet its energy needs, resulting in gradual and sustainable weight loss.

To shed pounds, you need to consume fewer calories than your body expends. The key to the calorie deficit for long term sustainable health, is to GET IN AND GET OUT. This is a short term thing. You do not want to be in a calorie deficit for longer than 16 weeks. This is because your metabolism will slow down and will not allow you to continually lose fat long term.

Keep on reading. When it comes to creating your personalized nutrition plan, the key is to focus on foods that are packed with nutrients to help you lose fat and boost your overall health.

Make sure to include a good mix of different food groups so you can meet all your nutritional needs. Macronutrients are how your body gets energy from the food you eat.

There are three of them and they are Protein, Fat, and Carbs. The best thing about tracking macros is you totally get to focus on your food preferences because you can make ANYTHING fit into your macros.

If you want to continue to have ice cream, pizza, and wine… guess what?! YOU CAN! It seems like every day, there is a new workout trend, and these trends are often very intense.

The problem with this type of training is that it's not always suited for everyone's body type or physical limitations. Injuries will be more likely to happen when you are in an unfamiliar environment and doing something too difficult for your current fitness level.

Customized fitness programs are workouts that have been specifically designed to meet the individual needs of an individual. This means there is consideration of age, gender, past injuries, and current health status to create a sustainable workout plan. Customized fitness plans vary from person-to-person because it is based on each individual's specific goals or physical limitations.

Internally by not harming your body , externally in how you look , and financially because many customized programs cost less than going to the gym. Lastly, but most importantly, there are also the mental benefits: knowing what works for you will make working out feel more beneficial overall.

Customized fitness programs are a great workout option because they can be tailored to meet an individual's goals or physical limitations, such as age and gender. Many customized programs also cost less than going to the gym.

Knowing the benefits of tailored workouts can help you to find the best workout for your body type. It is more effective to get the proper workout for your body type due to the following factors:.

The benefits of tailor-made workouts can be summed up in three main points: personalized training sessions, weight loss success rates, and low financial risk. This means customized fitness programs should never be overlooked when trying to find an exercise routine to follow. Each trainer will have different methods and ideas about getting results, which is why the best way to find out if they are suitable for you is by taking a consultation with them before signing up.

Some providers offer free consultations so you can see what they do in person before committing yourself. Your first meeting should focus on discussing your fitness goals, limitations or injuries that could affect workouts, availability of equipment at home, and other factors that may come into play during training sessions, such as transportation time or flexibility around work schedules.

The last thing you want to do is start working with someone only to realize it's not going well after all. So at this point, there shouldn't be any financial commitment required from either party - it's just an opportunity to see if you can work well together.

If the trainer is right for you, set up a time frame for sessions and decide how many times per week they will be meeting with you. Be sure that this decision is personalized - it should depend on your fitness level, goals, budget, and other factors.

Once again, take some time before deciding on frequency levels because what works best for one person might not be ideal for another. We know that most people want to invest in their health goals and stay fit.

But what happens if you're not sure where to start or how to get a personalized workout plan? We've compiled some helpful tips on getting started with your tailored workouts!

Customized fitness plans vary from person-to-person because it is based on each individual's specific goals or physical limitations. Internally by not harming your body , externally in how you look , and financially because many customized programs cost less than going to the gym.

Lastly, but most importantly, there are also the mental benefits: knowing what works for you will make working out feel more beneficial overall.

Customized fitness programs are a great workout option because they can be tailored to meet an individual's goals or physical limitations, such as age and gender. Many customized programs also cost less than going to the gym.

Knowing the benefits of tailored workouts can help you to find the best workout for your body type. It is more effective to get the proper workout for your body type due to the following factors:.

The benefits of tailor-made workouts can be summed up in three main points: personalized training sessions, weight loss success rates, and low financial risk. This means customized fitness programs should never be overlooked when trying to find an exercise routine to follow.

Each trainer will have different methods and ideas about getting results, which is why the best way to find out if they are suitable for you is by taking a consultation with them before signing up. Some providers offer free consultations so you can see what they do in person before committing yourself.

Your first meeting should focus on discussing your fitness goals, limitations or injuries that could affect workouts, availability of equipment at home, and other factors that may come into play during training sessions, such as transportation time or flexibility around work schedules.

The last thing you want to do is start working with someone only to realize it's not going well after all. So at this point, there shouldn't be any financial commitment required from either party - it's just an opportunity to see if you can work well together.

If the trainer is right for you, set up a time frame for sessions and decide how many times per week they will be meeting with you. Be sure that this decision is personalized - it should depend on your fitness level, goals, budget, and other factors.

Once again, take some time before deciding on frequency levels because what works best for one person might not be ideal for another. We know that most people want to invest in their health goals and stay fit. But what happens if you're not sure where to start or how to get a personalized workout plan?

We've compiled some helpful tips on getting started with your tailored workouts! Consider investing in an online consultation from experts who will assess your current fitness level, strengths, and limitations, injury history, performance data, and lactate threshold times, as well as any other relevant information of which they are aware.

This assessment can help identify the right personalized training program for you because it includes all aspects of your life, including sleep quality, nutrition habits, etc.

It is also more affordable than traditional coaching services. If possible, find a training partner to join you in your fitness journey.

This is an excellent way to keep yourself accountable and on track with your goals. One of the great things about customisable workouts is that they can be adapted to fit your schedule and lifestyle. If you have a busy work schedule or family obligations, a personalised workout plan might include shorter, more intense workouts that can be done in less time.

Alternatively, if you prefer a more leisurely pace, your workout plan might include longer, more relaxing exercises such as yoga or Pilates. Ultimately, the key to designing a fitness routine that fits your lifestyle is to be honest with yourself about your preferences and limitations.

For those looking for high-intensity workouts, a personalised workout plan might include exercises such as HIIT or plyometrics.

These types of exercises are designed to challenge your body and increase your heart rate, resulting in improved cardiovascular health and increased calorie burn. For those looking for low-impact workouts, a personalised workout plan might include exercises such as yoga or Pilates.

These types of exercises are designed to improve flexibility and balance, while also providing a low-impact cardiovascular workout. One of the biggest advantages of customisable workouts is that they can save you time and effort in the gym.

No matter how dedicated you are to your fitness routine, there will be times when you hit a plateau. Merlin is a comprehensive fitness app that covers a wide range of features to provide users with a holistic and personalized workout experience.

Having AI-powered real-time feedback can enhance your workout experience. This feature might analyze your form and technique during exercises, offering suggestions for improvement and reducing the risk of injury. The ability to customize workouts ensures that your fitness routine aligns with your goals, preferences, and fitness level.

You can choose exercises, set intensity, and structure your routine to suit your needs. Voice feedback can be invaluable during workouts, providing instructions, motivation, and guidance without constantly checking your device. It can help you maintain proper form and pace throughout your routine.

Offering the app in multiple languages makes it accessible to a wider audience, allowing individuals from different regions and backgrounds to benefit from its features. The combination of AI feedback, customization, goal-setting, performance analysis, and social interaction can contribute to a motivating and successful fitness journey.

Just remember, while the app is a valuable tool, your dedication and commitment to following through with your personalized plan remain crucial to achieving your fitness goals. By selecting exercises that harmonise with your physical capabilities and biomechanics, you construct a fortress of protection.

Correct form and controlled execution become guiding principles, fostering a climate of resilience and minimizing the likelihood of setbacks. This protective embrace of a personalised plan elevates not only your physical aptitude but also your confidence to explore new frontiers.

Home Customizable Tailored to You: How Customizable Workouts Boost Results. Tailored to You: How Customizable Workouts Boost Results. Latest Update On Nov 11, Customizable. Tailored to your needs, these customizable workouts boost performance and deliver maximum impact.

Understanding the Power of Customizable Workouts Table of Contents Toggle. Your medical history and any existing health conditions play a crucial role in developing a personalized weight loss plan. Before you begin with any health care provider or registered dietitian, make sure they are aware of any medical conditions, such as high blood pressure, allergies, or eating disorders.

The main thing to note about your past diet history, is if you have been a chronic dieter or a yo-yo dieter. You may have damaged your metabolism. Therefore you will not be able to lose weight if you enter into a calorie deficit. If your calorie intake was very low for a long time, your body is likely in starvation mode.

It will hang onto any fat it can in order to survive. If this is you, you will need to enter into a maintenance calorie intake period. There you will focus on healing your metabolism.

Once your metabolism is healed, you will be able to enter into that calorie deficit to reach your post-baby body goals. I recommend taking measurements of your abdomen, waist, hips, thighs, arms, chest, and calves.

Take before measurements, and about every 4 weeks after until you have hit your goal. I also recommend taking before pictures using the same rhythm. Track your food using an app that you like. Finding useful tools or apps to help you track your journey, such as food diaries, portion guides, and workout logs, can be a game-changer.

Remember, this is your journey, and tracking your progress gives you the power to make the necessary tweaks and keep moving towards your weight loss goals with confidence. Okay that was ALOT. I run a group program that will teach you everything I talked about here!

If this is something that interests you, email me at [email protected]. I can give you info on when the next round will be! Reaching your health goals as a mom is truly priceless. We teach our kids that we value ourselves enough to invest in our health.

Because of that, they will learn to do that one day for themselves too. Iif you want to get started tracking right away and have no idea where to start, I have a mini-course titled Macros for Mamas.

This will help you to get started. I also teach you how to calculate your starting macros in that course. You can also join my email list where I send weekly macro friendly recipes with a tip of the week.

My emails are specifically for mamas who want to be fit and feel amazing. The first step is to discover what your body type is. Then you will know where your macronutrient breakdown should be as a starting point. I recommend using weights all throughout your HIIT workouts so that you will build muscle at maintenance or preserve muscle in a calorie deficit.