Micaela Riley

Functional Nutritionist

March Lean & Tone Program 
A 4-week gym-based program designed to help you lean out, tone muscle, and boost fat loss just in time for spring & summer! This structured plan combines strength training, targeted core work, and strategic cardio protocols to maximize results.

What’s Included?
🏋️‍♀️ Strength Training:
✅ 2 Upper Body Days (Sculpt & define your arms, shoulders, & back)
✅ 2 Lower Body Days (Shape & strengthen your glutes & legs)
✅ 1 Cardio & Core Day (Burn fat & tighten your midsection)

🔥 Fat Loss Boosting Cardio:
✅ 3 Zone 3 Cardio Sessions (Optimize fat-burning & endurance)

💡 Core & Recovery Focus:
✅ 4 Deep Core Workouts (Improve core strength & definition)
✅ 2 Recovery Days (To prevent burnout & enhance muscle repair)

This program is gym-based and designed for those looking to get leaner, build definition, and feel stronger in just 4 weeks!

How to Find Your Zone 3 Cardio & Understand RPE for Workouts
🔹 What is Zone 3 Cardio?
Zone 3 cardio is moderate to moderately high-intensity exercise where you're working hard enough to break a sweat and breathe heavily, but can still hold short conversations. It’s an effective fat-burning and endurance-building zone, perfect for leaning out and increasing cardiovascular fitness.

💡 How to Find Your Zone 3 Heart Rate:
🩺 The Formula:
1️⃣ 220 - Your Age = Estimated Max Heart Rate
2️⃣ Multiply by 70-80% to find your Zone 3 range

🔹 Example for a 30-year-old:
220 - 30 = 190 bpm (Max HR)
Zone 3 is 133-152 bpm (70-80% of max HR)

📌 How to Track It:
✅ Smartwatch/Heart Rate Monitor (Most accurate)
✅ Perceived Effort (RPE scale) if you don’t have a monitor

🔹 Understanding the RPE Scale for Workouts
RPE = Rate of Perceived Exertion, a 1-10 scale that measures how hard you're working. This helps fine-tune intensity for both strength training and cardio.

RPE Level	Effort Description	Feels Like
1-3	Light effort	Easy, can talk easily, warm-up pace
4-6 (Moderate - Zone 2)	Moderate effort	Slightly challenging, still t

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