Ellen Nieman

Ellen Nieman

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A New Leaf

A New Leaf: The Program

The Perfect Fall Reset

Are you ready to start your journey toward a healthier, stronger, and more confident self? This is "A New Leaf: The Program", where your fitness goals become a reality. Whether you're an advanced lifter looking to take your performance to new heights or a beginner taking your first steps into the world of fitness, this program is designed to empower you on your unique path in your fitness journey.
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Getting Started

Set Clear Goals: Define what you want to accomplish. Whether it's building muscle, losing weight, increasing endurance, or enhancing overall well-being, your goals are the compass that guides your journey. Take Progress Pictures: This will help you evaluate your progress along the way. It is a nice thing to have to look back on when you are feeling discouraged as well, so you can see truly how far you've come. Be Consistent: Fitness is not something you can commit to just for a short period of time, it's a lifestyle. Make a commitment to consistency in your workouts, nutrition, and recovery. Embrace Challenges: Challenges are opportunities for growth. You won't always want to get up and workout that day, but with the right mindset, you'll overcome these thoughts and become stronger. Celebrate Your Wins: Small victories lead to significant achievements. Celebrate your progress, no matter how incremental it may seem. Every step forward is a step closer to your goals.
    Goal:
    Lean Muscle
    Bodybuilding, Upper Body, Lower Body
    8 weeks program 5 days/week 45-60 mins
    Level:
    All Levels
    Goal:
    Lean Muscle
    Bodybuilding, Upper Body, Lower Body
    8 weeks program 5 days/week 45-60 mins
    Level:
    All Levels

    Workouts

    Push
    Push
    4.9
    53
    Arms, Bodybuilding, Gym, Lose Weight, Strength, Upper Body, All Levels, Chest
    Pull
    Pull
    4.9
    38
    Back, Lose Weight, All Levels, Upper Body, Gym, Strength, Arms, Bodybuilding
    Legs
    Legs
    4.9
    23
    Legs, Lower Body, Gym, Strength, All Levels, Bodybuilding, Glutes, Lose Weight
    Upper Body
    Upper Body
    5.0
    17
    Upper Body, Bodybuilding, Arms, Lose Weight, Gym, Strength, Chest, All Levels, Back
    Lower Body
    Lower Body
    5.0
    15
    Gym, All Levels, Lower Body, Bodybuilding, Legs, Lose Weight, Glutes, Strength
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App features

    Reminders
    Set workout reminders to stay on track!
    Video Workouts
    Easy-to-follow videos for every workout in the program.
    Lifetime Access
    Once you purchase, you own the program forever!
    Streaks
    Complete at least one workout every week to get a streak!
    Favorites
    Save your favorite workouts with the click of a button.
    Stream Anywhere
    Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Ellen Nieman

    Online Fitness Coach

    Hey guys, it’s Ellen! Fitness has been a passion of mine since early 2018. I started my journey not expecting it to become such an important part of my life, but one thing led to another and here we are! It has made me not only more confident in my body, but as a person as well. Fitness has shaped me into the person I am today. I am hoping to share my passion with you and help you achieve your fitness goals!

    Frequently asked questions

    What are the goals of this program?
    * Increase overall lean muscle mass * Get lean and burn fat * Build strength * Improve mental clarity and focus * Gain confidence with self and in the gym
    Who are these workouts for (skill-level)?
    * The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress
    What’s the schedule?
    * Weight training 5x per week * 1 day of rest or active rest: When you rest from lifting, you can choose to still remain active. Examples of active rest are walking outside or on a treadmill at a slight incline, short jog/run, light hike, quick HIIT circuit. * 1 full rest day
    When should I take my rest day?
    You can split up the workouts however you would like! Here's an example weekly split: Monday: Push Tuesday: Pull Wednesday: Legs Thursday: Rest Friday: Upper Body Saturday: Lower Body Sunday: Active Rest
    What is an active rest day?
    Active rest refers to a form of rest or recovery in which an individual engages in low-intensity physical activity or movement instead of complete inactivity or passive rest. So, if we weren't able to get cardio in on your training days, this is a good time to do some light walking or jogging (if you prefer).
    Are there warm-ups?
    Yes! Warm-Up Protocol: 5-minute incline treadmill walk UPPER BODY: 1 set for 30 seconds for each exercise Jumping Jacks Arm Circles Banded External Shoulder Rotation Banded Pull Aparts LOWER BODY: 1 set for 30 seconds for each exercise Jog in Place High Knees Leg Swings (front/back & side to side) Side Lunges
    What should we do for cardio?
    I recommend doing cardio twice a week. You can pick which days work best for you. You can either do: 20-30 minutes of LISS (low intensity steady state cardio) ex: walking on treadmill 15 minutes of HIIT (high intensity interval training) ex: circuits

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