Cardio BootCANp (CBC) Guidebook

Transcription

1 Cardi (CBC) Guidebk By Natalie Bayersdrfer, CPT (Certified Persnal Trainer) N weight is ever perfect enugh t d the enrmus jb f creating happiness.

2 WHAT IS Cardi!? This unique Cardi is designed specially t integrate the result-driven interval/circuit training int yur wrkut. has never been this fun as yu dance t energizing music, kick bx t tday's hits and attack intervals f mves. Get ready t sweat, smile and bring ut the best versin f yu. Our prir sessins have helped peple achieve clse t 4,100 inches lst, lwer their BMIs, chlesterls, bld pressures, while building cnfidence, lsing weight, gaining friendships and much mre. What s mre, jump int a ZONE CHALLENGE GROUP t amplify yur results and mve ne step clsing t living a healthier lifestyle. WHAT TO EXPECT With ur new Track System, we will target certain muscles grups strategically and maximize ur sweat fest. We wrk yur cre t develp strng muscles and hne in n yur balance skills while wrking t crrect asymmetrical issues within yur majr muscle grups. ALL levels are welcmed as we have mdificatins fr each exercise. The key is yu d as much as yu can within yur cmfrt level. That is why we call it btcanp! Each week strive t achieve a bit mre. The jurney f listening and pushing yur bdy is a beautifully intimate ne, enjy it. This sessin was specifically designed t have yu NOT achieve every mve 100% s yu have a gal t wrk twards. Yu can fcus n the cardi prtin, drills, bands, barre, recvery r bxing pint is, yu chse. Once we hit week 2 YOU knw the rutine s the wrkut gets harder thus pushing yu further. I am there t mtivate and encurage yu.yu d the rest! WHAT TO BRING Water & Twel Set f 2lb weights (n higher as this will pse a safety risk) 2 Page

3 Weight Watchers (Optinal) Weight Watchers des nt tell yu what yu can r can't eat. They prvide infrmatin, knwledge, tls and mtivatin t help yu make the decisins that are right fr yu abut nutritin and exercise. As a partner with Cardi, they will help yu n yur jurney by: Attend WW meeting at 6pm, wrkut at 7pm! Helping yu make the psitive changes required t lse weight. Guiding yu t make psitive behaviral changes in yur life. By partnering with WW yu increase yur results and verall well being. Please cntact Andrea t participate. acirelli7@gmail.cm TRACK SYSTEM Fr this sessin, we fcus n Tabata bursts centralizing n legs, arms, full bdy and cre. Placed strategically int ur hur wrkut, these high intensity drills will maximize yur calries burned while tning targeted muscles. TO DO LIST: Create a small gal that can seamlessly transitin int a habit (drink mre water, cut dwn/ut sda, take the stairs, n eating junk at night, etc). Take yur measurements. Rid yur hme f tempting fds immediately! Cmmit t this with determinatin, humr, and passin. Slice f lemn in ht water every mrning!! Natural detxing agent. Let us stp starting ver and just learn t live, eat and mve right! Write dwn that small gal start ding it nw: 3 Page

4 Take yur measurements: think inches, nt weight Day 1 Last Day Arm(midway between shulder & elbw) Chest (bra size i.e. 38, 36, etc.) Waist (use belly buttn as guide) Hips (tip f hip bne) Thigh (midway between thigh and knee) 4 Page

5 Nutritinal Supprt creating healthy habits rather than diets! Quick tips & facts Start everyday with a slice f lemn in ht water and breakfast it sets the tne fr yur bdy and yu re yur metablism. N fd = slw metablism, thus fat burning is halted! Yur wrkut is dne when yu refuel! Have a sensible and smart snack pst wrkut yur bdy NEEDS it. Keep it carb heavy with a little prtein. N Sleep deprivatin! Sleep is essential fr muscle repair and replenishment. Additinally, studies have linked sleep deprivatin and prductin f crtisl which is a cntributr t stubbrn belly fat. Yur physical bdy has ne jb it knws hw t d, get frm tday t tmrrw. We emtinally/ mentally manipulate it and it functins ff what we put in it (save fr thse wh have medical cnditins that might affect their weight). Keep that in mind.a physique is made frm 80% diet. We battle the emtinal part f this jurney the bdy knws what is wants t d we manipulate it. T flatten yur waist, yu must g belw the waist. Dn t skip lwer bdy day, because yu burn mre calries the day after yu d lwer bdy resistance training than after yu wrk yur upper bdy (the legs carry mre mass and can wrk harder.) Als, just a reminder getting a six-pack desn t mean ding 100 crunches a day, it means prper diet! Sre? Tart Cherry juice helps reduce inflammatin f jints and muscles. Als, Pmegranate juice is said t aid in reducing the DOMS (Delayed Onset Muscle Sreness) that feeling yu get 2 days after an intense wrkut! Yur bdy is yur machine s treat it well. Stay hydrated and eat well-balanced, prtined meals and yu will nt nly see results, but feel them t. Learn abut key fds t fuel yur wrkuts and aid in recvery after. Fds such as APPLES, CARROTS, LEGUMES, etc. are fantastic BEFORE yu head t a wrkut. Fds such as BAKED POTATOES, RAISINS, CEREALS, etc. are smart t snack n AFTER a wrkut. A licensed Nutritinist can assist with specific cncerns/questins regarding yur persnal nutritin needs. Ask yurself: Are yu eating enugh? D yu knw hw many calries yu persnally need a day? D yu knw hw many calries yu are burning? Did yu knw the human bdy/rgans needs 1, 365 calries t prperly functin? Lsing, gaining and maintaining weight is, mst f the time, as simple as Calries In vs. Calries Out. 5 Page

6 Water Water is essential t ur existence. Apprximately 55-60% f ur bdy weight is water. That's why ur bdy weight can fluctuate s dramatically and quickly especially after exercise in the heat when we can lse large amunts f bdy water t sweat. Our bdies depend n water t keep ur cells and bdy systems running smthly. Mst imprtantly, it is used t maintain bld vlume, which is imperative fr regulating bdy temperature and delivering xygen and nutrients t the rest f the bdy especially during wrkuts! It's imprtant t realize that we can get ur fluid requirements frm the fd we eat, as well as the fluids we drink. Fr instance, an range is 87% water! It is cmmnly recmmended t cnsume 8-12 cups per day. 6 Page

7 Sample weekly wrkuts Use The Cal-Zne s grup class schedule t plan yur weekly classes. Our handy key allws yu t mix and match Cardi, Strength and Recvery classes t ptimize yur results! Stretch/Yga/Barre Cardi/Zumba /Barre Walk/Strength&Weights Rest Day Walk/Strength&Weights These are suggestins nly but the theme remains the same keep mving! Try this at hme, utside, at a gym: 20 push-ups 100 yd. sprint 30 star jumps 30 sit ups jg back t start 50 muntain climbers Repeat twice! Take a grup fitness class Get n Cmcast ON DEMAND and d a wrkut! Climb stairs 10 times 7 Page

8 Week 1 YOUR weekly wrkut lg Week 2 8 Page

9 Week 3 Week 4 9 Page

10 Week 5 Week 6 Helpful FREE sites: (awesme app that helps yu track fds!) (determine the calries yu need) (assist with fd/nutritin) (verall weight lss/exercise tracker website) (explre the science f weight lss) 10 Page