The 12-Week Get Ready for Summer - Online Training Program It takes about 12 weeks of exercise with consistency and clean eating for most people to notice a real change in their body and more importantly ease into behavior change. Bottom line, real results take time. Here are the foundations of my program: Foundation #1 - Balance Your Exercise with Your Nutrition. Regular exercise is one side of the fitness coin. The other side is our nutrition. No matter how hard we push ourselves and how consistently we hit the gym, all of that effort would not benefit us if we don’t fuel ourselves well. Foundation #2 - Exercise Regularly with Variety Exercise regularly doing strength with weights, cardio with high intensity training, and mobility/stretching programs. Different disciplines of exercise and variety is important to have less injuries, keep mobile and to feel good and strong. Foundation #3 - Eat Intuitively with Nutrition in Mind Eat and enjoy the foods you are used to eating. I don't do meal plans, but I will guide you to cut processed foods, packaged foods, and sugar. Because you can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein, the Mediterranean diet will be our blueprint.
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