Home » Road Map – Week 2


Nutritional Goals: Focus on good Carbohydrates

Nutritional Focus- What are good carbohydrates? Carbohydrates often get a bad rap because we’re not properly educated on their importance in our diets. When we avoid carbohydrates all together our bodies go into something called Carbohydrate Resistance. Carbohydrate Resistance occurs when the body is receiving such a low amount of carbs, that it begins to prepare for a famine by storing all carbs as fat. This is a super destructive and unnecessary way to live.

So what are good carbs and how do they fuel us?

Carbohydrates are an amazing source of fuel for our bodies. They are loaded with fiber, vitamins, minerals and phytonutrients, which are all beneficial to our health. When we eat poor sources of carbohydrates like white breads, cakes , cookies and pastas we cause our blood sugar to spike, which introduces a whole host of problems. Things like increased cravings, decreased mental clarity, increased irritability, and higher likelihood of intestinal and gut problems. Healthy Carbohydrates like Quinoa , yams, lentils, sprouted grains and millet have are in glycemic index, which does not cause the spike in our blood sugars. When we have a more stable blood sugar we improve our health, increase our weight loss and lower our risk of disease.

This week focus on increasing your healthy carbohydrate intake. Easy solutions to your weekly meals-

  1. Instead of using a typical flour wrap for your lunch, try eating your protein on a bed of vegetables topped with quinoa or cut up baked yams.
  2. Skip the crackers with your soup and add some lentils and barley to get fiber and some extra protein.

Workout Goals: 4 Body-Weight Workouts

Each workout should take between 30 to 45 min. Each video will likely have to be repeated 2 or 3 times! For specifics, please read the description below each video. The first workout video uses a TRX. These are one of the best investments you can make for your home gym, but if you don’t have one, you can emulate the movements using traditional body-weight exercises. The 4th video uses a treadmill. If you don’t have access to a treadmill, you can either repeat one of the other videos, or find another full body workout in our workout video database.

  1. MondayTotal Body TRX Workout
  2. TuesdayDynamic Body Weight Workout
  3. Thursday: Full Body Workout Video
  4. FridayTreadmill Workout Video


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