Well - we are almost to the halfway point of 'The Time is Now' challenge for my local client, JC.  He has completed 4 weeks of a 10 week program and here is where he stands....this week he maintained his weight of 221 and had a zero loss.  He is NOT discouraged as he knew after losing 9 lbs quickly, the plateau would eventually set in.  BUT, this was another hard week of work & social commitments so even though his cardio time was way down, he did the best he could with his food choices and guess what-MAINTAINED HIS WEIGHT. 

So-sometimes these are the small victories- the ones that you know the small changes you make will not set you back but keep you on the path to the finish line!


Here is our update for the week:

- JC's meal plan was the same as last week.  Again, he focused on balanced macronutrients and taking the carbs out before the end of the day, leaving protein and vegetables for dinner.  More social commitments kept him busy and just as last week, he had to rely on making good choices and do the best he could with his options.

- I LOVED our workouts this week.  Well- I loved telling JC what to do but I'm not sure he loved it-haha!  Here's the breakdown:

Tuesday: Back/Biceps

-Asst. Chin Ups : 3 sets of 12 reps (used for a warm-up)
-Lat Pull Down superset with EZ bar curls ( 1 set of 10 reps immediately followed with 7/7/7 using the EZ bar - 3 sets)
-Close Grip Pulldown superset Hammer Curls ( 1 set of 10 reps immediately followed by a set of 10 reps with second exercise - 3 sets)
- Seated Row superset with Bicep Cable Curls ( same as above)
- 1 Arm Row superset with 1 Arm Concentration Curls ( 1 set of 10 each arm followed with the same for conc curls)

He was unable to do more cardio for the day so we took advantage of doing cardio "bursts" in between each set of strength exercises.  He performed 3 minutes of intense cardio between each set giving him a total of 15 minutes.  Basically, his heart rate was up the entire workout!

Thursday:  Chest/Tri supersets with Legs ( and a few shoulder moves in between)

-Bench Press superset with Cable Pushdowns ( 1 set of 10 reps immediately followed with 10 reps of the second exercise - 3 sets)
-Incline Bench Chest Press with Reverse grip Pulldowns (same as above)
-Flat Bench Chest Fly with Tricep dip machine (same as above)
-Flat Bench Pullovers (3 sets of 10 reps)

Legs:
Leg Extensions: 3 sets of 15 reps
Squats superset with walking lunges ( 1 set of 10 squats with 20 walking lunges)
Leg Curls: 3 sets of 15 reps

JC is nursing a bum shoulder so for now I keep the weight light & use more reps- today I threw in some shoulder presses & rear delt raises in between the leg sets.

There wasn't any time for cardio bursts today with our 60 minute window. 

Challenges, Challenges:  JC's social and family calendar was a challenge this week.  So not only did he have to make choices with his food but his time for cardio was very limited this week. He was only able to get in 2 full cardio workouts for the whole 7 days.   So- we hope that next week will be more consistent.

BUT, regardless of the challenges, JC has proved once again that his head is in the game and he knows that small baby steps will ensure long lasting results!

I'm so proud of my client!