MOVE DAILY
MENOPAUSE OVERRIDE
FITN S NUTRITION COACHING PROGRAM
Let’s MOVE DAILY!
Different stages of life require different strategies to stay healthy and fit! You may have noticed that what worked in your 20’s no longer works in your 40’s or 50’s There are specific ways to train and eat in order to have the body that you want and the energy you desire This one month program is going to arm you with some of the strategies required to sculpt that body!
Are you ready? Let’s get started. Your One Month Guide
Below you’ll find some information on your fitness, wellness and nutrition. Our Nutritionist Stephanie Talbot has a series of short videos that can set you up for success in this stage of life
Nutrition
Menopause Belly Part 1
Menopause Belly and Diet Part 2
Does Your Gut Health Change After Menopause?
Reducing Menopause Symptoms
Supporting Your Adrenals
5 Strategies For Fat Loss
Wellness
Creating Healthy Habits That Last
Why Does Stress Lead To Cravings?
Why Managing GLUCOSE Levels is Important in Menopause
Fitness
Building Muscle in Menopause
Below you’ll find the 4 week schedule for your workouts I have written a 5 work days/2 rest days program, but honestly, do what you can! It is recommended at least 3x/week for physical activity, 40 minutes or longer. This is the optimal time frame for increasing BDNF (brain derived neurotrophic factor), which can aid in staving off depression, anxiety, Alzheimers and dementia The Beginner calendar will start off quite a bit lighter and shorter sessions. Please start with that one if you are new to fitness or just getting back at it
Advanced Workout Schedule
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY REST 40 MIN PROGRESSIVELY HEAVIER UPPER BODY 40 MIN GLUTES & SHOULDERS REST 40 MIN NO EQUIPMENT HIIT, NO REPEATS 40 MIN KICKBOXING & STRENGTH FUSION 40 MIN THE BEST BAND WORKOUT REST 40 MIN BACK & BICEPS 40 MIN QUAD & HAMSTRING WITH ACTIVE REST REST 40 MIN FUN & FAST LOW IMPACT CARDIO 40 MIN TROUBLE SPOT WORKOUT 40 MIN BARRE WITH NO REPEAT CARDIO REST 40 MIN BACK & BICEPS, CHEST & TRICEPS 40 MINUTE INNER & OUTER THIGH WORKOUT REST 40 MIN LOW IMPACT HIGH INTENSITY 40 MIN CARDIO & STRENGTH HIIT 40 MIN PUSH WORKOUT -TRICEPS, CHEST, SHOULDERS REST 40 MIN UPPER BODY DESCENDING REPS 40 MIN LEG DAY WITH 5 BLAST INTERVALS REST 40 MIN LOW IMPACT, MAX SWEAT 40 MIN BARRE & STRENGTH FUSION 45 MIN TOTAL BODY TABATA
Beginner Workout Schedule
Move Daily Membership
If you liked the format of this program, you will love our Move Daily Membership!
Making fitness, wellness and nutrition a consistent part of your life can be a challenge, to say the least! You all know what you should be doing to increase health and longevity, and usually you’re pretty good at it for a season, but then something like a pandemic comes along and turns your drive and energy into binge watching Netflix and baking It’s a challenge to constantly be working on bettering yourself, and that’s where this Move Daily Membership can help
So after this program is done, I invite you to keep the momentum going and come and move daily with us!
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY REST 30 MIN THE
30 MIN TONED
50 REST 20 MIN LOW IMPACT CARDIO HIIT 25 MIN LOWER BODY & CARDIO 20 MIN MOBILITY
REST 30 MIN UPPER BODY STRENGTH WORKOUT 30 MIN CARDIO FOR FAT LOSS REST 20 MIN CORE & AB WORKOUT 25 MIN LOWER BODY BIG & LITTLE MUSCLES 30 MIN UPPER BODY BUILD & BURN REST 30 MIN TOTAL BODY
30 MIN LOWER
(NO
5 MIN
REST 30 MIN NO REPEAT CARDIO & STRENGTH 30 MIN FULL BODY BARRE WORKOUT 38 MIN SPOT SCULPTER
REST 30 MIN FULL BODY
30 MIN KNEE FRIENDLY LEG DAY REST 25 MIN INDOOR WALKING WORKOUT 30 MIN UPPER BODY WITH ACTIVE REST 20 MIN TOTAL BODY STRETCH
PERFECT BEGINNER WORKOUT ALL STANDING
ARMS AFTER
SESSION
RESISTANCE BAND WORKOUT
BODY
LUNGES)+
POWER WALK
-TROUBLE SPOT WORKOUT
STRENGTH & CARDIO
Work With Our Nutritionist! Contact Stephanie here: circleoflifenutrition82@gmail.com Free 15 minute consultation to discuss your needs and see if we are a good fit to work together 4 Sessions
min each over zoom or whatsapp every 2-3 weeks)
(45
Includes support between sessions through whatsapp or voxer
$555
Payment plan available if needed (2 payments of $288 - first payment due before first session, second payment due before delivery of personalized program)
Session 1- A deep dive into your personal health history where we can uncover patterns that have led to where you are right now. (hormonal imbalances, digestive issues, unexplained weight gain, extreme fatigue) Finding which foods your body is reacting negatively to and some simple but effective first steps to get you back on track
Session 2- Delivery of your personalized program that includes diet, lifestyle and supplement recommendations A recipe guide and specialized protocol is included depending on what your symptoms are and what we need to address for you specifically
Session 3 - Follow up - Making any necessary adjustments to your plan, celebrating your progress and addressing any challenges to ensure you get your desired results Education on portion sizes, macronutrients needed for optimum metabolic health and increased energy.
Session 4 - Follow up - Celebrating your progress and making any necessary adjustments to your plan Toxins in your environment and how you can make easy swaps to protect your hormones and gut health. Your choice of education and tips on one of the following topics:
1) learning how to read food labels
2) healthy eating on the go
3) stress and weight loss (and what you can do about it)
4) your sleep cycle and how to get deep and restful sleep for optimal hormone, weight loss and gut health
Indemnity
All information contained in this program is for informational purposes only It is not intended to diagnose, treat, cure or prevent health problems For all serious health issues, please contact a medical or nutrition practitioner. The information provided in this program is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information within this program, be it direct or indirect, consequently, special exemplary or other damages In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements or starting any exercise or health program
Indemnity** All information provided by Move Daily Fitness and Tracy Steen is of a general nature and is furnished for educational/entertainment purposes only No information is to be taken as medical or other health advice pertaining to any individual's specific health conditions. Move Daily is not engaged in rendering any medical services Move Daily makes no guarantee regarding the accuracy, timeliness or relevance of any text, video or audio content Any content provided is not a diagnosis, treatment plan or recommendation for a particular course of action regarding your health and it is not intended to provide specific medical advice Do not delay in seeking the advice and diagnosis of a medical professional because of anything you may have read or interpreted from Move Daily Fitness or Circle Of Life Nutrition content. Consult your health care professional before participating in or acting on any recommendations found on
Move Daily Fitness or Circle Of Life Nutrition You agree, at your exposure, to indemnify and hold Move Daily Fitness and Tracy Steen, Circle Of Life Nutrition and Stephanie Talbot harmless from any and all losses, liabilities and injuries, or damages resulting from and all claims, cause of action, suits, proceedings and demands against Move Daily Fitness and Tracy Steen, arising from or related to decisions or recommendations you make using Move Daily Fitness or Circle Of Life Nutrition content You agree that use of this information is at your own risk