What are the goals of this program?
Increase overall lean muscle mass
Get lean and burn fat
Build core strength
Improve mental clarity and focus
Improve Nutrition through learning new Behaviors that will improve your overall health.
Improve your meal choices one meal at a time.
Form new habits that you can adopt and apply right away ♥️
What do I need to participate?
Depending on the program you choose you’ll need the comfort of your home, dumbbells (DB’s) kettlebell (KB), resistance bands etc. Each program will tell you what you need before you get started.
If you have a gym membership that has standard workout equipment, you will be able to perform these workouts there as well.
And of course, A positive attitude and dedication to the program. 🥰
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.
** if your form is EVER being compromised during any rep or set, remove weight immediately. Form/technique, bringing breath to your muscle as you are completing each rep, and mind to muscle connection are key to a successful workout and results. These help in recovery and of course aid in preventing injury.
** injury is inevitable and can happen to anyone at any moment. Please listen to your body and follow the protocols for each workout and movement as best you can.
Each program will guide you on what to expect and suggestions on what to do in between training and recovery.
Weight training 3-4 times per week
2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, yoga, play sports, go for a hike or a long walk.
1 - 2 full rest day(s) are recommended for beginners or anyone looking for an everyday maintenance/lifestyle approach to their workouts.
How will I get the best results?
1: Get proper sleep (7-9 hours a night is a must)
2: Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app)
3: Protein is so important and one of the macros that is always under eaten! Please see my Behavioral Nutrition guide, Habits to adopt and apply to guide you on proper amounts of protein for you.
4: Additional supplements are always a great way to help with aiding in building lean muscle, aiding recovery and filling in the gaps of where your Whole Foods may not be hitting the spot. See my supplement recommendations.
5: Drink at least eight 8 oz glasses of water daily
6: Make sure to use active and full rest days to allow muscles to recover
7: Ice cold showers in the morning and after workouts are highly recommended
Are there any modifications for the exercises?
Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
Before and after progress!
I would also love to see your progress pictures and videos. Tag me on Instagram @jennyjacome_LBP and use the hashtag #LBPBeauty+wellness or feel free to shoot me a DM on IG. I would love to showcase your progress to our community. ♥️🙏🏽