Coaching Club

Week 10# “ You're almost there”

It's the home stretch

Congratulations on making it through another week! I'm delighted that you are sticking with the Strategy 3 Coaching program. You should feel you've made it farther than most people do on a program of this kind. Day after day, you've been plugging away like a true champion. I always tell people that it's the path that makes the champion, not the final destination. That's because anytime you take a worthy goal, the effort along the way is what builds your character and make you stronger and better.

When I was compete as a national level bodybuilder. I now realize that it's all about competing against yourself to see how good you can get. No matter whether you win the contest or not, you are an “inner winner” if you compete against yourself and win. Every time you challenge yourself, you emerge a new and improve version of you former self. And that is where the real satisfaction is.

This is a really good week for you to really pull out the stops and see how much progress you can make to the end of the program. The key is going to be discipline. Stick with your diet and eat only Strategy 3 friendly foods. Don't overeat; but don't cut your calories too severely either.

If you find yourself hungry, slightly increase your protein intake. Getting some extra fish, or chicken breast at your meals for instance. Or use Strategy 3 Low carb / sugar protein to ease cravings for sweets.

When if comes to your weight training, sometimes more isn't better. Don't increase the amount of time or number of sets that you are performing during a workout, as this could cause overtraining. But do increase the intensity of your workouts. This can be accomplished in one or two ways;

1. First decreasing the time you complete your workouts.

2. Increasing the amount of weight and reps for each exercise.

Here's something else to keep in mind. Your muscles primarily use blood sugar for energy during weight training. As you work out, muscles clear sugar out of the bloodstream pretty quickly. Your liver and muscles replenish the blood sugar through carbohydrates stores called glycogen. Once glycogen is exhausted, however, your body starts to break down muscle protein for energy.

If you find yourself getting weaker, or if your muscles burn or hurt excessively during your workouts, that mean you don't have enough glycogen. You'll benefit from eating a small amount of complex carbs an hour prior to your workout. Try a baked sweet potato or a bowl of oatmeal.

And as for cardio training, you can do up to an hour per day at this point. If you don't have time, then just do a shorter 30 minute cardio workout performed in interval fashion. This simply means alternating easy low intensity periods with harder high intensity burst lasting a couple of minutes during the cardio workout.

I know you can do it! If you have any questions or need assistance, you can email me AskRon@Strategy3Nutrition.com

This is Ron, Pete and Pam, your Strategy 3 Coaches, encouraging you to stay motivated. Stick with your

Strategy 3 Body Challenge, the finish line is just 4 short weeks away. You can do it!.......

Yours in Health

Ronnie Adams Pete Adams Pamela Lehmann

Ron Adams, CFT-CPT Pete Adams, CPT Pamela Lehmann, CPT