Goal Setting

Angie, great question. "Goal Setting" this tends to be a thorn in the side of many people. We tend to make our long term goals our short term goals or vice versa.

One short term goal you have is "the vacation". This is a good short term goal. Get as fit as possible by the time you leave the country. To show physical change it will take 6-8 weeks. So this gives us our time limit. Now you can expect to gain anywhere between 2-6lbs of lean mass over the next 7 weeks. I'm not too concerned with your fat weight, because you are already lean enough we just need to put muscle on you which in tern will decrease your % body fat.

Many determining factors go into achieving these numbers. Genetics, nutrition, adherence to the program, etc....

Your Action Steps
1. 4 days a week of strength training.
2. 2 days of 45+ minutes of intense cardio
3. Eat as close to the PN program as possible.

Things we will be addressing by the end of the week.....
Exactly how many calories you should be eating (macro nutrient ratios)
Compliance sheets/Food Diaries
Supplements?????