40 plus Strong - GYM

40 plus Strong

NEW ME

I refused to believe that in my 40’s my body was not going to get stronger! That is way I designed this bullet proof 8 weeks to prof everyone wrong. If you are a middle age woman ready to build some muscle, get strong and feel powerful, this is the program for you. You will be pushed to the limits with a progressive overload each week to get you the results you have always wanted even on your 40's Let’s do this.

Goal:
Gain Muscle
Bikini Body, Weight lifting, Full Body, Lower Body
8 weeks program 5 days/week 30-45 mins
Level:
Intermediate
Goal:
Gain Muscle
Bikini Body, Weight lifting, Full Body, Lower Body
8 weeks program 5 days/week 30-45 mins
Level:
Intermediate
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About the program

This program is for those who are comfortable knowing their way around the gym, names of exercises, how to warm up, and who are already committed and looking for something new! Make sure you warm up properly before each lift. Your cardio is 8-10k steps per day. You can do this broken up or in a large chunk after your lift. I like to do a 30 minute chunk after my lift, in zone 2 heart rate. On day 5 you will be doing a 30 min Full body HITT workouts. You can also do this on the treadmill at an incline with fast walking, on the assault bike, on the rower, jump roping, or any cardio machine of choice. My primary nutrition guidelines for you are to eat your ideal bodyweight (lbs) in grams of protein daily. Drink half of your bodyweight (lbs) in ounces of water daily. Eat clean carbs (rice, potatoes, quinoa) & veggies and avoid refined sugar and alcohol. Get proper sleep. Rest 1 day each week from lifting. You can do mobility and stretching on your rest day. Email me at: [email protected]

    Workouts

    W1/D1
    W1/D1
    3.7
    2
    Upper Body, Bodybuilding, Gym, Intermediate
    3.0
    Gym, Strength, Legs, Lower Body, Bodybuilding, Glutes, Advanced
    5.0
    Bodybuilding, Strength, Gym, Chest, Upper Body, Back, Advanced, Bikini body
    W1/D4
    W1/D4
    4.0
    Legs, Lower Body, Bodybuilding, Advanced, Gym, Glutes
    W1/D5
    W1/D5
    5.0
    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!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
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    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Pilar Lehmann

    Online personal trainer

    Born and raised in Colombia, Pilar has been physically active since she was a child, participating in soccer, volleyball, rugby and various other sports during her youth. In 1999, Pilar moved to Vancouver, British Columbia bringing her energy and drive with her. Before she knew it, Pilar was participating in her very first fitness competition — the Sandra Wickham Fitness Short Class Competition. She placed 2nd! From that moment on, Pilar knew she wanted a career in fitness and soon became a Personal Trainer Pilar worked for 3 years for a large fitness corporation, until in 2007 she decided to start her own company and PilarFit Personal Training was born. With revolutionary workouts and a challenging environment as the company’s main goal Pilar quickly gained a reputation as one of the top trainers in Vancouver. Over the years, Pilar has helped many individuals push past their struggles and challenges to reach their targets. As her passion perseveres, she continues to dedicate herself completely to helping people reach their personal fitness goals and lead an active and healthy lifestyle. Pilar holds the following certifications: • BCRPA Personal Trainer Certification • Pre & Posnatal Certified • Postnatal Nutrition Certified • Fitness First Aid and CPR

    Frequently asked questions

    Why this program?
    WELCOME to my NEW 6 week program!! I am so glad that you are here. If you are looking for a workout program that does it all, look no further! This NEW ME program is designed to target every aspect of your fitness journey. Each workout is carefully designed to utilize a wide variety of training methods to give you the most effective workouts that will help you see the most amazing results. Get ready to transform your body, get STRONG & revitalize your fitness with my NEW ME workout program! Remember, the first step is choosing to start, & then committing to it, which if you are here, I’m sure you have already done - so CONGRATS & YEEHAW to a big step forward in achieving your new years goals. I hope you love this program as much as I do! Don’t forget to rate & review your workouts when you complete them. Also remember to engage with the community in the app! 6-week program Gym only options 5 workouts per week 4 day a week strength training followed by a quick fat burner session to help you achieve your fitness goals and 1 day a week is a full body HIIT session Build strength, increase endurance, lose weight & tone up
    How will I get the best results?
    * Get proper sleep (7-9 hours a night is a must) * Dedicated nutrition regimen that consists only of wholesome, natural ingredients * Follow your macros. You will fing a crash course on my main Paige for you to follow. * Drink at least eight 8 oz glasses of water daily * Make sure to use active and full rest days to allow muscles to recover * Ice cold showers in the morning and after workouts are highly recommended * Continue to PHASE 2 after the 4 weeks
    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. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #NEWME or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

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