Welcome back to our transformative journey!
If you're joining us now, consider revisiting Phase One to build a solid foundation for what comes next.
For those who have been with us for the past 60 days of hydrating, stepping, training, and kickstarting mornings and night-capping evenings with a high-protein meal, you’re primed for the next leap.
Phase Three is about refining and cementing the habits we've established in the previous two phases and pushing further towards our ultimate health goals.
It’s time to optimize and cement these daily practices deeply into our lifestyle.
1. Deep Dive into Hydration
Let’s continue to focus on hydration. In addition to your morning water, aim to drink at least half your body weight in ounces of water daily.
This not only supports metabolic functions and digestion but also enhances energy levels and cognitive function.
Keeping hydrated is crucial as we intensify our physical activities in this phase.
Plus, being well hydrated helps to regulate hunger, improve skin health, lubricate joints, prevent headaches, support kidney health, and countless other awesome features.
2. Keep Stepping Up
In this phase we are increasing our movement goal from 7,000 to 10,000 steps each day.
Walking is a phenomenal activity that benefits not just your body but your mind as well. It’ll create a nice boost in calorie burn and help ease the inevitable stress life has to offer.
It’s accessible, sustainable, and effective in maintaining cardiovascular health and managing weight.
Consider varying your pace and routes to keep this activity fresh and engaging.
Here’s a fun tip: Pick a dream vacation location and map out how many steps it would take to get there by foot.
Spend the next year trying to get that number of total steps and reward yourself with a trip to your dream spot once you hit your goal.
3. Protein-Packed Midday Meals
We’ve seen the benefits of a high-protein breakfast and dinner. Now, let’s replicate that success for our midday meal.
Aim for at least 30-40 grams of protein to your lunch to help sustain energy levels through the afternoon, support muscle maintenance, and avoid midday crashes.
Continue starting and ending your day with a protein-rich meal.
Aim for at least 30-40 grams of protein, which could be in the form of baked salmon, bison, chicken, egg whites, a beef stir-fry, Greek Yogurt, protein shake, etc.
Check out Dr. Gabrielle Lyon's Creamy Herb Chicken Lettuce Wraps, packed with 35 grams of protein.
This helps in building lean muscle and recovery, regulates all-day cravings/late-night hunger, and stabilizes blood sugar levels.
With all three protein meals in place, you’ll be giving your body all the building blocks it needs to build a strong and capable body that will last a lifetime.
We still need a challenge though to make sure we give our body a reason to get stronger.
This is where resistance training shines above all.
Resistance Training Will Always Be King
Resistance training is crucial. Not only for building lean muscle mass, but also for increasing bone density, improving balance, and enhancing overall body strength.
There is no substitute for the benefits it provides. In fact, for every hour you exercise, you are adding back sand to the constant hourglass drip that is your life.
You’ll be astonished at just how much precious time you’ll add.
Check this out…. The Lifesaving Leap: Unlocking Your Personal Fountain Of Youth
Plus, it’s just awesome to be strong, capable and energetic. If you’ve ever been sick (which I’m sure we all have) you know how much it sucks to feel weak and tired, with joints that feel like they could snap at any moment.
Here are some key reminders of how to integrate resistance training effectively:
Start Slow: Begin with light weights or bodyweight exercises to get your muscles used to resistance work and learn proper form. Focus on major muscle groups like legs, back, and chest, which will give you the most significant metabolic boost.
Frequency: Aim for three days of total body resistance training per week (Ideally with a day off after each session). This frequency allows you to stimulate muscle growth without overtraining, giving your muscles ample time to recover, adapt, and grow stronger.
Progress Gradually: Each week, try to slightly increase the weight or the number of repetitions. This gradual increase will challenge your muscles continually and lead to consistent strength gains.
As you progress in your fitness journey and your body gets stronger and stronger, you can add more resistance training days to your weekly schedule.
Going from zero to three session per week is where you’ll see the most benefit, but each additional day added will increase your overall training volume, which can lead to more lean muscle gain and potential fat loss.
I personally recommend taking off at least one day per week to allow your muscles, joints, and nervous system to recover. It can be a case-by-case basis though, so listen to your body and adjust based on your overall progress and energy levels.
If you’re looking for some awesome workouts, and don’t know where to start or what to do, we got you.
You can do the exact workouts we do at Pure Form Training…. In the comfort of your own home.
We eliminate all the guess work and plan everything out for you.
All you gotta do is show up, (anywhere in the world) and give us ‘Your Very Best’.
Sign Up for PFT Virtual Workouts
Consistency is Key
It’s important to maintain the habit gains from the previous phases while integrating these new elements.
Keep hydrating diligently, walking daily, resistance training 3+ times per week, and incorporating protein strategically into your meals.
These habits form the backbone of your optimal health program and are essential for long-term health.
Looking Ahead
As we move into these next 30 days, and beyond, remember that small, steady improvements lead to lasting changes. We’re not seeking a single moment of perfection but continuous progression in our health journey.
I’ve seen far too many people start with a ferocious intensity only to burn up and eventually quit, due to overwhelming a body and mind that wasn’t ready.
As we say at Pure Form Training…. Better Every Day. That means one rep, one page of a book, one sip of water, one kind word. Nothing is too small.
Every small effort gets you one step closer to your goals. It’s easily managed. easily built upon and requires far less motivation to begin.
Here's to becoming stronger, healthier, and more energized as we push forward into Phase Three.
Keep your mind right and let's achieve these goals together!
Committed to Your Success,
Coach Michael
PS If you ever find yourself feeling ‘down and out’ and unable to gain traction, just begin again at ‘Phase One’ and immediately start building up your momentum.
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