Shine in 49 Hormonal Timing program

Detailed day by day Phase 1-3 workout plan Plus additional Info

Basic fitness program info

What you can expect: You will get sore! Make sure to eat enough protein (red meat and whey are the best for soreness) and drink tons of water. You will get stronger very quickly so make sure to always try to up the weights. You will have aches and pains listen to your body and make sure to ease off if something "hurts" this is very important for you since you are getting back from recent surgeries. General Rules: Make sure to warm up for 5-10 min b4 your lifting workout At this point you need to try do your lifting before cardio/intervals Make sure to do at least a few abs every time you workout making sure to add an extra emphasis on leg day. Make sure to fill out your log so that you can track your progress On leg day try not to do much intense cardio or intervals, the leg workout is draining enough

Lifting and Interval Instructions

Detailed lifting instructions: Challenge yourself on each lift. Use the first set as a warm up focusing on proper form and breathing and making sure to think about the muscles you are working. Second set: do your reps heavier to where you can barley do the last 2 reps Third set: do your reps heavier to where you can barley do the last 3 reps. Rest two min. between sets during the building phase and have active rest during the buffing phase (like doing a set of abs or jumping rope). Remember to breathe- exhale on the exertion! (Inhale on the eccentric). Use a 3/2 count. The eccentric motion should take 3 seconds and the concentric 2 counts. Pause and squeeze at the end of the concentric motion. Intervals:

Please follow the instructions I have for the BuffMother! interval program. It is much more intense than traditional cardio.
Please feel free to take your heart rate throughout your workout and make sure that you are getting an adequate workout. Use the target heart rate information that I have calculated for you. Use whatever mode you desire. Running outside is the most effective/efficient form of aerobic exercise. Please follow the general rule of not doing intervals on you leg lifting day.

Buffing vs. Boosting

Buffing Mindset and Key Actions: Have intense, high-quality workouts Maintain muscle mass while losing weight- keep protein high in diet Utilize the power of interval training Try to progress in your fitness level Work out 4-6 days a week Be relentless- give it 110% Think, I can do anything for 2 weeks! Focus on weight loss and diet- caloric deficit Eat CLEAN- real nutritious foods to lose weight Do Extra activities and cardio- active lifestyle Buff your body- BODYBUFFING Take the PINK Hormonal Timing Buffing Pill (Supplement) Boosting Mindset and Key Actions: Work out for a stress release; something is better than nothing. Body is poised to build muscle, so use it! Any and all cardio is great, just get moving Maintenance of weight loss from Buffingtake a break from your caloric deficit and aim to maintain Take an extra day of rest if needed; work out only 3-5 days per week Rest a bit more- slow the pace Realize, Its just my hormones Boost your metabolism- eat to fuel your workouts Maintain your weight loss Cut back on workout frequency or duration Take the Purple Hormonal Timing Boosting Pill (Supplement)

Phase 1- gain a fitness base and start the weight loss process- Buffing
Phase 1 Buffing Lift 4 days CIRCUIT STYLE 2 Intervals +1 optional cardio Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Day 1 Lift Upper Body Intervals ABS

Day 2 Lift Lower Body ABS

off

Repeat Day 1 workout Lift Upper Intervals ABS

Week 2

Day 1 Lift Upper Body Intervals ABS

Day 2 Lift Lower Body ABS

off

Repeat Day 1 workout Lift Upper Intervals ABS

Repeat Day 2 workout Lift Lower Body ABS Repeat Day 2 workout Lift Lower Body ABS

Off or optional 20-30 mins of steady cardio Off or optional 20-30 mins of steady cardio

Off!

Off!

Phase 1: Workout Overview

Buffing Phase 1: Due to your hormones this phase is just 1 week in duration- please follow the calendar as laid out by me during our training starting each new phase on Mondays However you can adjust your calendar to fit your life. If you need to move a workout forward or backward a day go ahead, but strive to keep the order and frequency of your workouts as prescribed. The split is a general 2 day split where you will have 2 different lifting workouts (Upper Body, Legs), each twice a week. Lift to following a circuit style routine of 3 sets of 10. You should focus on having very little between each exercise. I want you to do 2 interval sessions/week for your cardio. Plus, You can add in 1 extra cardio of 20 -30 min duration (like walking the dog, going swimming, workout video, boxing drills, etc.). The focus during these 2 weeks is to lose weight but at the same time get your body poised to rebuild its metabolism during the upcoming boosting phase.

Summary of Buffing phase 1: 4 lifting workouts per week Circuit style- 3 sets of 10 Little rest between sets- get your heart rate up and keep moving 2 interval sessions after lifting on upper body days or if needed on non-lifting days Up to 1 additional cardioper week Focus on dieting and losing weight

Week #1-Day 1-Monday

UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etcthen the entire series again for 3 rounds
EXERCISES DATE

Monday Circuit Style Workouts

UPPER BODY
#1-Chest press or Push ups regular or on knees 3 sets to failure #2-Rows- machine or bent over holding dumbbells 3 sets of 10 reps lbs. reps. lbs. reps.

Day 1 1-Lift Upper Body 2- Intervals 3-ABS

#3- Tricep machine or Chair dips- for triceps lbs. 3 sets of 10 reps each #4-shoulder press machine or DB Shoulder Press 3 sets of 10 reps #5-Bicep machine curls or DB Bicep Curl 3 sets of 10 reps #6-Cable tricep push downs or Tricep extension 3 sets of 10 reps #7-Standing Lateral/Side shoulder Raises (flies) with DBs 3 sets of 10 reps reps. lbs. reps. lbs. reps. lbs. reps. lbs. reps.

On most exercisesI am giving you a choice of ways to do each exercise depending on your available equipment *If needed You can do this workout at home with a set of dumbbells (DB) and a chair

Day 1 (cont.) Intervals and ABS

This is 20 min total: 4 hard min. total and can be done on any type of equipment youd like to usespinning bike, elliptical, stair mill, treadmill, etc.. START 5 min. warm up 1 min. hard- increase to a challenging resistance/speed 2 min. easy-RECOVER at medium to light resistance/speed 1 min. hard 2 min. easy 1 min. hard 2 min. easy 1 min. hard 5 min. cool down *If you dont feel exhausted by the end, increase the intensity of all hard and easy min.
ABS--CPTME.SIMPLE 7 for 7 REFER to my book AFTER BABY ABS for an explanation of these exercises and terms Passive Abs
Sit ups- hands on hammies reps. reps. reps. reps. reps. reps. reps. reps.

Vacuumes!! 10- 10 seconds daily Knee ups- roman chair are best Traditional AB crunch Ball Crunches Cats/Dogs Other
Intervals Intervals 1

min/rate .

Day 2- Tuesday
Tuesday Circuit Style Workouts Day 2 1-Lift Lower Body 2- ABS
LOWER BODY- Circuit- do all exercises lower body in the order as listed; repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etcthen the entire series again for 3 rounds DATE
#1-Squats or smith squats or hack squat machine 3 sets x15 reps #2-Calf raises 3x10 #3-Stationary lunges or smith machine lunges 3X10 #4-Dumbbell Dead lifts 3x15 #5- Leg curl machine or Ball Leg Curls 3x10 #6-Leg extension machine or Laying side leg lifts 3x15 ABS--CPTME.SIMPLE 7 for 7 Passive Abs Sit ups- hands on hammies reps. reps. reps. reps. reps. reps. reps. reps. lbs. reps. lbs. reps. lbs. reps. lbs. reps. lbs. reps. lbs. reps.

Vacuumes!! 10- 10 seconds daily Knee ups- roman chair are best Traditional AB crunch Ball Crunches Cats/Dogs Other

Remainder of Ph. 1 Wk #1 & #2

Day 3- Wednesday-Off day Day 4- Thursday-Repeat Day 1 Day 5- Friday-Repeat Day 2 Day 6- Saturday-Off day or Optional Day 7- Sunday-Off day Week #2- Repeat Week #1

Ph. 2- Wks #2 & #3 Boosting your metabolism -Muscle burns fat

Phase 2 Monday Boosting 3x10 Lift 4 days 2 Intervals Week 3 Day 1 Lift Upper Body Intervals ABS Week 4 Lift Upper Body Intervals ABS Tuesday Wednesday Thursday Friday Saturday Sunday

Day 2 Lift Lower Body ABS Lift Lower Body ABS

Off

Lift Upper ABS

Lift Lower Body ABS

Intervals ABS

Off!

Off

Lift Upper ABS

Lift Lower Body ABS

Intervals ABS

Off!

Ph. 2: Workout Overview

Boosting Phase 2:

This Boosting phase is 2 weeks in duration (noted as days 1-14) Strive to keep the order and frequency of your workouts as prescribed. The split is a general 2 day split where you will have 2 different lifting workouts (Upper Body, Legs), each twice a week. You will start to lift to following a base muscle building program of 3 sets of 10. You should focus on having only 1 min or rest between sets (stretching between). I want you to do 2 interval sessions/week for your cardio. Keep in mind you are laying an foundation for HUGE success in your next buffing phaseevery workout counts! You need to keep your MOJO (momentum)!!

Summary of Boosting phase 2: 4 lifting workouts per week Traditional lifting style- 3 sets of 10 1 min rest between setss 2 interval sessions after lifting on upper body days or if needed on non-lifting days Focus on resting a bit more and getting stronger!!

Week #3-Day 1- Monday

set1 set2 set3 set4

Monday
UPPER BODY
Chest primary Chest auxillary

Exercise

DATE

Chest press machine or DB Press-on ball lbs. 3x10 push ups regular or on knees 3x10 Lat pull downs or One arm DB lat row 3x10 Seated row machine or Bent over rows reps. lbs. reps. lbs. reps. lbs. reps. lbs. reps. lbs.

Day 1 1-Lift Upper Body 2-Intervals 3-ABS

back primary back auxillary

3x10 shoulders Shoulder Press Machine or DBs

primary biceps

3x10 Bicep curls machine or DB Curls

triceps

3x10 Tricep extension machine or Tricep dips 3x 10

reps.
lbs. reps.

This phase you will be following a traditional muscle building program of 3 sets of 10. Lift all sets of the first exercise listed Once complete with the 3 sets then move to the next exercise. Be sure to take about 1 minute rest between sets (light walking or stretching between)

Day 1 (cont.)-Intervals And ABS

BoostingPhase 2: 4 min. warm up 2 min. hard 2 min. easy 2 min. hard 2 min. easy 2 min. hard 2 min. easy 2 min. hard 2 min. cool down This is 20 min total: 8 hard min. total
ABS--CPTME.SIMPLE 7 for 7 Passive Abs

reps.
reps. reps. reps. reps. reps. reps. reps.

Sit ups- hands on hammies

Vacuumes!! 10- 10 seconds daily Knee ups- roman chair are best Traditional AB crunch Ball Crunches Cats/Dogs Other
Intervals min/rate.
Intervals

Tuesday

Day 2 1-Lift Lower Body 2-ABS

Wk# 3, Day 2- Tuesday

LOWER BODY Squats- free bar are best or DB Squats lbs. 3x10 Leg press or Piet Squats-wide toes out
reps. lbs.

ABS--CPTME.SIMPLE 7 for 7 Passive Abs- suck it in 24/7- posture reps. Sit ups- hands on hammies reps.

Legs primary hams glutes quads auxillary hams auxillary glutes quads calves

Vacuumes!! 10- 10 seconds daily reps. Knee ups- roman chair are best reps. Traditional AB crunch Ball Crunches
reps. reps. reps.

3x10 reps. Leg extensions or laying side leg raises lbs. 3x10
reps.

Cats/Dogs

Romanian Dead lifts or Leg curls lbs. 3x10 Walking Lunges- no weight 2x30 steps total (15 each leg) Calf Raises 3x10
reps. lbs. reps. lbs. reps.

Other

reps.

Remainder of Ph. 2 Wks #2 and #3

Day 3- Wednesday-Off day Day 4- Thursday-Repeat Day 1 but NO INTERVALS Day 5- Friday-Repeat Day 2 Day 6- Saturday-Intervals and ABS Day 7- Sunday-Off day Week #4- Repeat Week #3

Ph. 3, Wks #5 & #6- BUFFINGtime to to attain some visible results!!

Phase 3 Buffing 3day split 5 lifting 3 intervals Week 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lift Lower Body ABS Lift Lower Body ABS And an extra 20 min of steady cardio

Back/ Shoulders/ Bis Intervals Back/ Shoulders/ Bis Intervals

Streching OFF

Chest/tri Intervals ABS

Lift Lower Body ABS

Back/ Shoulders/ Bis Intervals Back/ Shoulders/ Bis Intervals

Week 6

Stretching OFF

Chest/tri Intervals ABS

Lift Lower Body ABS And an extra 20 min of steady cardio

Phase 3: Workout Overview

Buffing Phase 3:

Due to your hormones this phase is just 1 week in duration- please follow the calendar as laid out by me during our training starting each new phase on Mondays However you can adjust your calendar to fit your life. If you need to move a workout forward or backward a day go ahead, but strive to keep the order and frequency of your workouts as prescribed. 3 day split where you will have 3 different lifting workouts (Chest, Legs, Back). lift to following a muscle building program of 3 sets of 10. You should focus on having and active rest between sets- please do your abs between sets of lifting. I want you to do 3 interval sessions/week for your cardio. Plus, additional cardio of 20 -30 min duration (like walking the dog, going swimming, workout video, boxing drills, etc.) during the second week of this phase. The focus during these 2 weeks is to lose weight!!!

Summary of Buffing phase 3: 5 lifting workouts per week 3 sets of 10 ABS between sets- get your heart rate up and keep moving 2 interval sessions after lifting on upper body days or if needed on non-lifting days 2 additional cardios during second week Focus on working out hard, dieting and losing weight

Ph. 3, Wk #4, Day 1- Monday

Monday Legs
DB or Smith Squats 3x10 Leg Press
lbs. reps. lbs. reps. lbs. reps. lbs. reps. lbs. reps. lbs. reps. lbs. reps.

1-Lift Lower Body 2-ABS

3x10-hams/quads Dead Lifts- romainian 3x10-hams Bulgarians (no weight)

3x10- quads Leg Curls

3x10- hams Walking Lunges 2x10-15 -butt Calf Raises 3x10 ABS--CPTME.SIMPLE 7 for 7 Passive Abs Sit ups- hands on hammies

reps. reps.

Vacuumes!! 10- 10 seconds daily reps. Knee ups- roman chair are best Traditional AB crunch Ball Crunches Cats/Dogs Other
reps. reps. reps. reps. reps.

Ph. 3, Day 2- Tuesday

Tuesday
BACK, SHOULDERS, BICEPS

One arm bent over DB lat rows

2x10 Lat Pulls

lbs. reps. lbs. reps. lbs. reps. lbs.

1-Back/ Rows-rhomboids Shoulders/ 3x10 Bis

Military Press-shoulders

3x10

2-Intervals

3x10 reps. Lateral & Front & Bent over Raises lbs. 21's-- 7 reps of each in a circuitx3 sets Bicep dumbell Curls 3x8-10 -biceps ABS--CPTME.SIMPLE 7 for 7
reps.
lbs. reps.

BuffMother! Interval Training Buffing Phases 3: 3 min. warm up 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 4min. cool down This is 20 min total: 7 hard min. total

Ph. 3, Day 3- Wednesday

Stretching for 10 mins- OFF workouts

Ph. 3, Day 4- Thursday

Thursday 1-Chest/tri 2-Intervals 3- ABS
Chest,Triceps Bench Press OR DB press 3x10 Incline Chest Press 3x10 Incline Flys 3x8-10 Tricep Extensions 3x8-10 Cable Tricep pushdown lbs. reps. lbs. reps. lbs. reps. lbs. reps. lbs.

3x8-10

reps.

ABS--CPTME.SIMPLE 7 for 7 Passive Abs Sit ups- hands on hammies

reps. reps.

Vacuumes!! 10- 10 seconds daily reps. Knee ups- roman chair are best Traditional AB crunch Ball Crunches Cats/Dogs Other
reps. reps. reps. reps. reps.

BuffMother! Interval Training Buffing Phases 3: 3 min. warm up 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 4min. cool down This is 20 min total: 7 hard min. total

Remainder of Ph. 3 Wks #5 and #6

Day 5- Friday-Repeat Day 1 Day 6- Saturday-Repeat Day 2 Day 7- Sunday-Off day Week #6- Repeat Week #5, BUT Add- 20 mins of extra cardio to Monday and Friday workouts

Diet
Diet- The key for you to be successful in your diet is setting limits and planning. ALWAYS have protein available and plan on eating it or greens before anything else at each meal. I have attached the BuffMother! diet. Key diet points to focus upon: You need to try and eat at least your goal body weight in grams of protein a dayThis is very important. Eat a variety of protein types try to add in some red meat, fish, eggs and pork. If you dont vary your intake you will miss out on some vital nutrients and get bored with you diet Fuel yourself for your workouts pre workout and post workout meals are the most important of the day- Fuel and RE-Fuel The only time I want you to purposely eat carbs during buffing phases is pre workout and post workout. Be sure to eat enough FAT!! Your body needs fat to produce your hormones properly and for your skin and hair to stay looking young. In between meals you can have water or herbal tea (even coffee sometimes). BASIC WEIGHT LOSS DIET: The BuffMother!5-4-3-2-1 Diet* 5 Protein servings of approximately 20g each (palm size) 4-Carbohydrate Servings of approximately 20g each (fist size,100 cal) 3- Fat servings (ex. 1Tbs salad dressing, avocado, etc about 110cal) 2-3 Greens as large portions as you desire ( green salad, broccoli, green beans) 1 Optional Treat (approx 110-130calories of whatever you want- an extra carb or protein maybe?) 11 Water servings (8 oz)- at least NOTE- please limit water intake with meals, try to wait post meal at least 30 mins. *Instructions for BUFFING: OMIT one carb/day (add more greens) Omit treats NO DAIRY So for portions during BUFFING: 5P-3C-3F-3or more G As you go through your day to keep track of what youve had; this is your boosting metabolism losing fat diet the most important components are protein and water. Focus on these the most. If you are ever dying of hunger, after having all of you allotted servings you can have additional Proteins or Greens. Currently your diet is great on the weekdaysbe determined to get the correct PORTIONS during your weekend. Using the cross off daily record will help. And remember in dietingChampions are made on the weekend!

Why INTERVALS?
Our focus today is on HOW TO increase our fitness level using intervals. Well have you heard the saying no pain- no gain it is 100% true in this instant. The pain I am talking about is Lactic ACID pain. That nasty burning you feel in your legs, lungs arms and even your FACE when you PUSH hard into the lactic acid zone! Pushing your body beyond where it is able to get enough oxygen causes your body to make lactic acid. Lactic acid can be then used as fuel, but if it is not utilized quickly enough it builds up in your muscles and literally causes your body to shut down. The good news is that each time your body goes into the lactic acid zone (or threshold) your body LEARNS how to better utilize lactic acid as energy. Its truly amazing how your body is a magnificent machine and has an amazing potential to perform above and beyond what you may have ever considered it capable of!! I LOVE IT!! A great way to work into your lactic acid zone is through interval training. Which simply means for an interval of time pushing HARD then allowing for a period of recovery during an interval of time at an easier pace. The ways to do intervals are limitless! You can integrate any physical movement into interval training. Here are some examples taken directly from many of my past blog posts on how Ive done intervalsmost of these are cardio type intervals: Excerpt from: BuffMother! Blog article on Intervals