In order to give you direction, accountability and support that you need there are a couple different factors to this program.

HOW THE WORKOUTS ARE DELIVERED:

• You must have a computer or a mobile device to access your workout.
• Starting Line Challenge Fitness app is better accessed using Mobile App, Google Chrome or Mozilla Firefox
• Once your account has been set up you will receive a welcome email 
• Create a login and password 
• In your account there is a calendar setup where your workouts are located 
• Training routines, check-ins, progress stats, pictures, nutrition and mostly everything related to your fitness  will be delivered though Starting Line Challenge App
• If you experience any problems accessing your account, please email me at coachkisha@startinglinechallenge.com

Rep: On performance of a single exercise.

• Set: Number of repetitions performed without stopping.
• Rest: Time in seconds.  Super sets  - Combined exercises. It means you will do the 1st set and without rest, start the 1st set of the second exercise. Basically, you will perform 2 exercises without resting HIIT - High Intensity Interval Training.  This is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less intense recovery periods.  HIIT is a form of cardiovascular  exercise.  Usually HIIT sessions vary from 45 to 30 minutes. These short, intense workouts provide improved fat burning.  Here at Starting Line Challenge, we incorporate the HIIT methodology in both our training and cardio programs. 

• Warm up: ALWAYS begin a workout with a 5 - 10 minute warm up.  TIP: You can perform 20/30 reps with light weight of your first exercise of the day. 
• Cool down: ALWAYS complete a workout with a 5 minute cool down and stretch. Tip: Walk slow on treadmill until your heart rate decrease, followed by foam roller  or stretching.
• Form: Perform the exercises with good form. 
• Progressing: Increase the weight you use every set by 2 to 5 pounds. If you can't increase, go down and try again. The weight you use for your second set will be the weight you will start your second week sets with - this will help you toned.  Push Yourself!

Cancellation policy: You can request to suspend your account if you are going to be away for a minimum of two weeks. Written notice must be provided at least 30 days ahead of time. You can request to cancel your  account at anytime withinin 30 days written notice. 

Maintain contact with your online coach:

• Your program is customized according to your needs/lifestyle, schedule, etc.  Maintaining contact and providing feedback is important to determine how your program will be designed.   For example, which exercises were challenging, too easy, hurt etc. 
• Keep me posted in any travel plans etc., so I can make adjustments accordingly and help you stay on track.  

You are to hold yourself accountable 

• I'm here to hold you accountable and to help you reach your goals but ultimately YOU are responsible for completing the workouts.
• Set concise, measurable goals and write them down before starting your program. For example: I want to loose 5% body fat. 
• Setting goals will help you to stay on track. 

Strength Training:

Training split promotes muscle growth, strength, and recovery. 

Cardio:

Doing an endless amount of steady state cardio will hinder your progress. Recommended amount of cardio to promote cardiovascular conditioning and fat burning is generally three days a week - on non-lift days or after lifting sessions. 

Your nutrition plan will be emailed.  If you have any questions/issues/concerns regarding your nutrition plan, please send me a message through the app and we will adjust as needed. A good diet is the one you can follow.

A common mistake people make: NOT ENOUGH!

You need to create a caloric deficit by reducing your calorie intake slightly.  If you go too far below your maintenance calories your body goes into starvation mode.  You shed muscle and store calories as fat for a future energy source. Not eating enough supportive foods also lowers the calories you burn - less thermic meals equals less body fat burned.  This can lead to metabolic damage and thyro issues. 

Macronutrient breakdown: 

All three macronutrients are important when it comes to losing weight and building lean muscle. 

1.  Protein is essential for repair, rebuilding, and putting on muscle 
2. carbohydrates will help fuel workouts, stimulate glycogen replenishment and insulin for nutrien delivery, and protein synthesis.
3. Healthy fats are needed for hormone development. 

1.Protein:

• Strength training will place an increased amount of stress on your body, making your muscle starved for protein. 
• Since the focus is to build lean muscle it's very important to replenish your body with adequate and whole protein sources.
• Common sources of protein include chicken, fish, lean red meat, and eggs. 

2.  Carbohydrates:

• It is very important to consume a sufficient amount of energy and recovery.
• Select complex carbs such as whole grains, sweet potatoes, oats, quinoa, brown rice, green vegetables, berries, apple etc. 

3. Healthy Fats:

• Healthy fats in small doses can lead to an increase in lean mass and strength. 
• Sources include coconut oil, avocado, cashews, almonds, and olive oil.

Hydrate:

• Try to drink a minimum 2.7 liters (8-12 cups or 3 quarts) of water each day.