START THE 10 WEEK BODY PLAN!
A MESSAGE FROM CHELSEY
“ It’s one thing to download a plan and hope that you stick with it, and it’s a completely different thing to sign up for a course on the same exact day as other women AND have someone there to hold you accountable and support you every step of the way.
I created the 10 Week Body Course to teach women that it’s OKAY to go back to the basics. I find that so many women are very caught up in the small trendy diet and health tips right now and it’s causing them to be extremely frustrated, lost, confused, overwhelmed, and ultimately defeated.
With this course I am cutting out all the noise, all the trends, and all the false hopes of quick fixes in order to help women gain patience, trust, confidence and RESULTS for themselves.”
So what exactly is the 10 Week Course and Why Should I get it?
Firstly, I’ve found that this plan works best for women who are determined and who are willing to put in the work. Any client of mine that has been those two things, regardless of initial starting weight, past health/fitness experience, or available time, has gotten AMAZING results in their physique, confidence, and self control. The course includes strength training workouts and health coaching.
STRENGTH TRAINING –
Doing tons of yoga, pilates, barre and cycling is GREAT for burning calories but if you’ve been doing that for months and haven’t seen that “toned” look you’re going for – you’re not alone. Most women think burning calories = getting toned but strength training needs to be part of your weekly routine in order to achieve that.
WORKOUT STRUCTURE –
In the 10 Week Plan, women are given 3 strength training days a week, 2 cardio days, + 1 random activity day.
We focus on functional movement patterns like Squat, Hinge, Push, Pull, and Uni-Lateral. Each workout starts with a dynamic warm up then typically has 3 sets of 9 exercises that are divided into 3 circuits, and each exercise comes with a video so you know exactly what to do.
The workouts can be done at your gym or at home. If you plan on doing the workouts at home you will need 1 pair of lighter weights (10 lbs), and at least 1 heavier dumbbell or kettlebell (30 lbs+), a mat, and ideally a heavy booty band or hip circle.
A look at month one’s training schedule.
All my clients get access to an app that perfectly organizes the plan for you. Just open up your calendar and check in for your workout for the day. I get a notification every time you check in for a workout and can see how many calories you’ve consumed for the day when you connect your MyFitnessPal app.
HEALTH COACHING –
I believe that everyone needs someone to hold them accountable. I personally have a coach, my coach has a coach – it’s NORMAL. We can’t be expected to do everything alone without guidance and think that we’re just going to nail it. With this plan – I will make sure to give you small bits of info each week and have you apply it to your life that same week.
WEEKLY E-MAILS –
Each week you will receive an e-mail straight to your inbox that will give you “the focus” for the week, related handouts,and then a short list of “homework” that you are to e-mail back to me at the following week’s Check In. Sound like a lot? Don’t worry, I know you all have lives and a to do list that’s already overwhelming. The homework is very doable and has small action steps that you can realistically start adding to your routine.
An example of homework from week 2:
* Complete 3-4 or more food logs this week with the intent to hit your macros.
* Send me pics of your steps at the end of the day Tuesday and Thursday 🙂 Add this to your calendar on your phone with an ALERT if you need a reminder.
* Write down a list of the snacks and meals that worked for your macros this week so that you don’t forget about them.
* Write down a list of the foods that easily mess up your macros or make them very hard to stick to.
* Send me progress photos, thoughts, and insights from week 2!
MACRO BREAKDOWN + ADJUSTMENTS –
Most women in the US are appx 160 pounds, consume 40-60 grams of protein a day and 200-250 grams of carbs. Most women are also very frustrated with the overload of information out there, want to LOSE weight, and feel like keeping up with the trends is exhausting.
If you have ever done a diet, regardless of what it is, it has worked because one way or another, you created a caloric deficit.
That’s why in the 10 Week Plan I take the time to go through and figure out exactly how many calories, carbs, fats, and protein each client should be getting depending on their goals.
That’s right – you get a personal macro break down so that you know how many calories YOU should be aiming for on a workout day and a non workout day.
THIS PROGRAM IS FOR YOU IF:
- You don’t want to think about what to do for your workout at the gym/at home.
- You want help understanding what to eat.
- You are frustrated with not seeing results and you’re ready to commit to a stronger, more disciplined and more educated version of yourself!
- You want to know how much you should be eating.
- You want to learn about the effects of sleep and stress on the body – and how to change it.
- You know you work better when you have someone holding you accountable.