Are you ready for it?

Full Body! WOW! I am sore from upper and lower body day! I hope you're ready for this full body workouts because we are going to be MOVING! If you're feeling super sore remember that these full body workouts are meant for you to get blood flow to those sore muscles and loosen them up! You don't need to go super heavy! If you have any questions please email me! Each month there is a new monthly challenge and it is completely optional. This month is the Bi's and Tri's Challenge! You can access the monthly challenge each weekday in Circuit 5. This challenge is designed sculpt and tone your arms and improve your strength! Don't forget to download the Bi's and Tri's Challenge daily tracker and be sure to tag me in your daily Story and Feed posts! GET THE WORKOUT This week's schedule: Monday: Lower Body Tuesday: Upper Body Wednesday: Full Body Thursday: Full Body Friday: Challenge GYM WORKOUT EQUIPMENT NEEDED: Dumbbells or Kettlebells Barbell Medball Plyo Box or Bench Cable Machine and/or Resistance band Home workout EQUIPMENT NEEDED: Dumbbells or Kettlebells Resistance Bands Chair or Ottoman THE QUEENTEAM: I want to highlight how amazing the Queen Team is. When you find a community that supports you and is 100% uplifting to you on your journey - that is GOLD. If you are new to this program I really encourage you to seek out other Queens on social media. Having a buddy no matter how many miles away can be SO helpful in your fitness journey and fitness lifestyle. There is an amazing QUEENTEAM Facebook group you can join and you can also search the #QueenTeam on Instagram! Don't forget to join the #QUEENTeam FB group!! I'm on there everyday checking in with you guys! CLICK HERE to join the group! Let me know if you have any questions and, of course, ALWAYS HAVE FUN! MEAL PLAN: I’ve designed the nutrition plan to be fun and have a lot of variety, just like the workouts! The nutrition plan can be followed exactly as provided, it can also be a good foundation for an individual to build off of if they have certain needs, whether that may be adding meat substitutes as provided in some of the recipes, or adjusting calories or macros to fit specific needs. The nutrition program is currently about 1500 - 1800 +/- calories. It can be customize as needed to fit personal goals. The nutrition program provides meals and snacks Monday-Friday. For weekends, you can either repeat your favorite meals from the week, or you can prepare other meals that fit your needs. On Friday’s I post the entire next week’s meal plan so you can plan for the week ahead. I also post the grocery shopping list so that you can shop for what you need over the weekend. I've designed the nutrition plan to be efficient so that you can save time, money, and avoid waste. The meals don't take a ton of time to prepare. And sometimes you will be able to save part of a meal for later. This saves you time, money, and minimizes waste. If you happen to have certain dietary restrictions, preferences, or goals, please customize the program to fit your specific needs. SOME WORKOUT TIPS: Something I REALLY REALLY want you to remember ANYTIME you are training or exercising (no matter if it is in these workouts or doing something else like cardio, hiking or doing your own lifting) always stop if you feel dizzy or nauseous. You should stop, lay down and elevate your feet. There are many reasons you could be feeling dizzy or nauseous: LINK TO REASONS If you are getting through 3 circuits in an hour you're right on track! I spend a lot of time planning and optimizing these workouts and I always plan for 3 circuits in 1 hour. ANYTHING after circuit 3 is optional. These workouts test your muscular strength, muscular endurance and core stability so they are very different than any other type of workout so they will be harder at first. There are tons of tips in the home and gym workout circuit notes so you do not want to skip over those notes. If you are doing the gym workout and you have an issue with a certain exercise, like your gym is really busy or some of the cable machines are too far apart for example, you can modify the workouts for these situations. Just substitute the exercise or even the whole circuit for the corresponding home exercise or circuit. PLEASE LET ME KNOW IF YOU HAVE QUESTIONS! If you guys have questions about these workouts, tech support questions, tech issues, billing questions, feature requests, promo questions, posting time questions, etc - please email me by either replying to this email, going to the contact link on the website or emailing me at [email protected]. If you try to contact me via instagram comments or direct message there is a good chance that I might miss it. I try to answer as many messages and comments as I can on instagram but unfortunately I do miss some. I promise you I will answer you questions/concerns via email.  Just a heads up I send these emails out Sunday-Thursday so that you have them in your inbox Monday-Friday morning. Login and see the workout Enjoy this workout! One thing I really want to stress is that living a healthy lifestyle is about habit and routine. Motivation gets us started and it's the decision to make it part of our routine every day. Motivation levels can change, but if you can teach yourself to wake up every morning knowing you're going to exercise and make healthy decisions we can focus our motivation on reaching certain training goals. This is one reason why I send out the emails every night. I want to help make it a habit to get your workouts daily versus giving you a workout plan all up front that can seem overwhelming or be put on the back burner. By getting these emails daily you will have one in your inbox everyday saying "Hey! Don't forget to schedule yourself in today!"  access the workout Follow me on Facebook Follow me on instagram Follow me on Pinterest   |   Copyright © 2019 Alexia Clark. All rights reserved. You received this message because you are a registered member of alexia-clark.com from this type of email. Manage your settings for all types of email updates.