My Fitness is more than a flash in the pan workout or a fad diet… It’s a lifestyle change.
Anyone can help you lose some weight, I want to help you lose it and keep it off for life through my fail safe #TeamLacey Method
3 CATEGORIES TO FITNESS
MENTAL
Professional: How’s the job? Do you like it? How can you make it better? You spend more than half your life there so you better enjoy it most of the time. If you don’t, it’s going to stress you out and that’s not going to help your fitness on any level.
Personal: Husband, Wife, Friends, Parents, Girlfriends, Boyfriends, Pets… Who’s stopping you in your life. You are a direct reflection of the 5 people you spend the most time with in your life. Are those 5 people adding or subtracting from your wellness?
I believe life is a game that we’re all trying to succeed in every single day. If you want to win the game you need people on your team who’ll support you to be your best day in and day out. If the people in your life don’t support you and you want to have a winning team you’re working against yourself. Make some “Cuts” of the negatives in your life, then watch your life transform in positive ways you can’t even begin to imagine.
Physical: Where are you coming from? Have you been an athlete before? Do you have any injuries? Are their certain workouts you like better than others? You need to know the answers to these questions before you move on.
Figure out what you want… Know where you start from so you can use it as motivation when you’ve begun to see the results you deserve. Anyone can get inspired and start something new, however it’s not how we start that matters. Be the brave hero you were born to be and FINISH what you started. Get to your goals and feel the glory of never giving up and doing something extraordinary for you.
NUTRITION
Calorie Count: 1500 (Female Range) – 2000 (Male Range)
Watch Portion Sizes: In America the portion sizes are OUT OF CONTOL, watch above to see the right portion size for each of your meals.
A good rule of thumb for a meal is to portion your lean protein to the size of your palm, ¼ cup of carbs and 1 cup of vegetables of your choice- three times a day.
NO ALCOHOL: Just doing this alone will have an extreme effect on your goals. You’d be amazed how uninteresting some of your friends become when you’re sober. hahahah!
Keep Sharing your recipes, I LOVE IT DietBet #TeamLacey!!!!
EXERCISE
How many times per week have you worked-out before this challenge? That’s your starting point?
Look at the calendar. I recommend you do at least TWO HIIT Workouts per Week, those will build strength.
If you’d like to workout with me here are some of my online workouts, don’t judge me… Some of these were shot many years ago. hahahahah!
STRENGTH DAYS (Yellow)
My APP 15min Workouts
I recommend you do one of the cardio move workouts paired with an AB workout for best results.
Download to your phones. Lacey’s APP
Be Fit Workouts:
1. 25mins MAX Cardio Challenge Workout: https://www.youtube.com/watch?v=PAo_JpDNQY8
2. 25mins SHRED WORKOUT: https://www.youtube.com/watch?time_continue=4&v=DmyU1JhsfAw
3. 25mins Ultimate Cardio Burn Workout: https://www.youtube.com/watch?v=QiwGEVwWf0A
FitBit:
4 Newbie Workouts: https://blog.fitbit.com/lacey-stones-exclusive-fitbit-flex-workout-1/
4 Experienced Workouts: HARD-CORE
Youtube Channel Workouts
CARDIO DAYS (blue)
Then I recommend that you 3-4 days of cardio.
Different Types of Cardio include: Spin (my favorite), Jogging/Running/Speed Walking, Swimming, Hiking, Pilates, Dance, Kickboxing… Any sort of movement that will get your heart rate up.
I recommend you do cardio for 20mins-1hour max.
PLEASE NOTE CARDIO to STRENGTH: You should never do two strength days in a row, there should always be a cardio or rest day in between.
REST – 1-2 rest days from workouts & 8hours of sleep
TEAM LACEY = THE TRUTH
FOLLOW THE #TeamLacey Method ABOVE and you’re guaranteed results! Add the Food & No Alcohol component to the Fitness regiment and see MASSIVE CHANGE. Add the Personal and Professional Focus to the Fitness and Food/No Alcohol component… Change your life forever creating lasting success long beyond your body.
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