Exercise support:

Nutritional support:

SPICES AND TEAS, DEHYDRATED SNACKS AND WHOLEFOOD CHOICES .

SUPPLEMENTS AND THE SNACK CHIPS AND CRACKERS ARE ON THE TOP SHELF ABOVE THE TEA CUPS / 

THE FRIDGE IS WELL STOCKED WITH FRESH VEGGIES LOCALLY ORGANICALLY GROWN AND DELIVERED EVERY SECOND THURSDAY FROM
 LOCAL MOTIVE 

Month 2 :  Kitchen Makeover 

You have some new challenges this week with both your cardio and strength training assignments.. As always, use your own judgment and listen to your body. These workout assignments are only suggestions! Make sure you modify the workouts or replace them with your own...this is YOUR journey to wellness.

I now it's tough the first month  -
don't get discouraged!! take a look at the EASY Balanced Meal plans button - it's my recipes and my principles that I use  !  I used this format to heal and balance ! remember the best person to listen to about nutrition is common sense :) 

please use this page for pointers for workouts at home if your not doing classes at the studio or on your own - as we have created this to help you along the way ... 


KITCHEN MAKOVER : ON THIS PAGE I have added what our families kitchen looks like , this is a typical look at what a kitchen should look like ... pay particular attendtion that we do NOT have a lot os processed "boxed" or canned products ... 

I challenge you to the task of cleaning your kitchen this week .
send to TERESAMAURER@HOTMAIL.COM 


Focus: Interval Training . I've provided a more advanced interval workout, but feel free to keep doing what you were doing last week. Whatever you choose, make it work for you.  also learn more about protein and focusing on the positive aspects of your body.

Focus: Strength training 
I hope you're ready for your more advanced total body workout this week. It includes more exercises and more weights--please stick with the original workout if you're not ready to progress. take some time to  learn more about healthy fats and continue with your positive reflections by coming up with 10 things you like about exercise. Yes...that's TEN.

Focus: Endurance 
Today, --do your own thing. Just keep the pace at a medium intensity for 20 or more minutes. Your nutrition focus is on finding substitutions for any high-calorie foods you eat and you'll find some motivation by remembering why you started this program in the first place.

Focus: Strength Training 
Today you're focusing on strength . don't have weights , oh well then go do yard work, move some rocks!
​Your nutrition focus is --drumroll please--vegetables! Oh, now don't make that face. Veggies are good for you. For motivation,  learn how to add a little competition to your workouts to get you going.

Focus: Light Cardio 
Did you notice I've added another day of cardio? But, relax--it's just some light cardio. Pick something you enjoy and have fun doing it--as long as you're moving, I'm happy.
Your nutrition focus is on whole grains and motivating yourself by taking a moment to reflect on how far you've come in the program.

Focus: Variety 
Today is all about variety. Choose one of the workouts I've provided or do something else. You'll be excited to know that your nutrition focus is chocolate! Whoo hoo! If you don't like chocolate, I'm sure you can find something you DO love. Treat yourself with a reasonable portion of something yummy today.
72% real DARK Chocolate , no candy bars please .

Two movies we recommended you to watch this month ...

click the photos to the link to both movies .

Heal will cost $4.99

and What you eat matters if FREE ( Forks over Knives)  

KITCHEN AT THE MAURER'S