JUMP START PAIGE S TIPS, TRICKS & 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 teamsupport@paigehathaway.com and they will respond promptly and be ready to help. www.paigeathaway.com
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, 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,, 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. 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, 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.
You can t gain lean muscle when your calorie and 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 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 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 106 carbs Meal 1 Meal 2 Meal 3 Meal 4 Mela 5 Meal 6 Meal 7-1/3 cup of oats with water & stevia packet -5 egg whites -1 cup black Quest Bar -4 oz ground turkey breast -1 cup green beans -1/2 cup brown rice -4 oz lean (turkey, chicken, shrimp, tilapia, orange roughy) -1 cup broccoli -1 scoop of whey -1/3 cup blueberries -1 TBSP nut butter -5 oz mahi mahi -1 cup asparagus -4 egg whites coffee -1/4 avacodo -1 slice of Ezekiel bread -5 egg whites -1/3 cup of fruit -1cup of black coffee -4 hard boiled eggs -1/3 cup of oats w/ water & packet stevia -4 oz ground turkey breast -1 cup green beans -small sweet potato -4 oz lean (turkey, chicken, shrimp, tilapia, orange roughy) -1 cup of asparagus -12 almonds -1 scoop of whey -1 TBSP nut butter -5 oz tilapia -1 cup green beans -1 scoop of whey -1/2 cup unsweetened vanilla almond milk **PLEASE NOTE confirm with your physician before you start this meal plan
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 130 carbs 35 grams of fat Meal 1 Meal 2 Meal 3 Meal 4 Mela 5 Meal 6-1/3 cup oatmeal w/ packet of stevia -4 egg whites -1/2 cup blueberries -1 TBSP nut butter -2 multi-grain no salt added rice cakes SPINACH SALAS -2 cups of spinach -4 oz of chicken breast -1 cup of vegetables -Spritzer Wishbone Balsamic dressing on top -small sweet potato -1 TBSP nut butter -1/2 cup greek yogurt -4 oz lean (turkey, chicken, shrimp, tilapia, orange roughy) -1 small Ezekiel's tortilla -1 cup green beans -medium garden salad with tomatoes & onions -3 TBSP balsamic -1/2 cup of strawberries -1 TBSP flax seeds vinegar -1 slice of Ezekiel bread -4 egg whites with 1 whole egg scrambled -add sautéed veggies about -1/2 cup of cottage cheese (I eat low fat) -1 TBS nut butter - 4 oz ground turkey -1/2 cup brown rice -1/2 avocado -1 cup asparagus -1/4 cup oatmeal with 1 packet stevia -5 oz Grilled Bison -1 cup green beans -small sweet potato -12 raw almonds -1/2 cup berries -1/2 cup unsweetened vanilla almond milk 1 cup -2 TBS of low sugar & all natural salsa **PLEASE NOTE confirm with your physician before you start this meal plan
MEMBERS ONLY SUPPLEMENTATION Supplement Amount Benefits BCAA *comes in both powder and pill form 1 scoop in AM 1 scoop during workout -Workout recovery -Stops breakdown -Stimulates muscle growth Multi Vitamin CLA Calcium 1 in AM 1 in PM 800 mg AM 800 mg PM 600 mg 1-2 times a day -Overall health benefits -Stimulates lean muscle growth -Promotes fat loss -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 2 grams PM -Aids overall health and wellness -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