Pilar Lehmann

Fitness & Nutrion Coach For Moms 40+

Phase 2: Next Level Progression

Welcome to Phase 2! This program is designed for those who have completed Phase 1 and are ready to push to the next level. You already know your way around the gym, understand exercise names, and have built consistency. Now, we’re dialing it up for more strength, endurance, and progression!

Key Program Details
	•	Cardio: Maintain 8-10k steps per day, either broken up or in a solid 30-minute session post-lift. I prefer Zone 2 cardio right after my lift for efficiency.
	•	Cardio Options: Treadmill incline walking, assault bike, rower, jump rope, or any preferred cardio machine.
	•	Training Split: 5 strength training sessions per week a 10-15 minute high-intensity conditioning workout and the end of each session.
	•	Rest & Recovery: 2 full rest day per week. You can do mobility, stretching, or light recovery movement and the other a nice long walk or juts nothing! 
	•	Progressive Overload: You should be increasing weight, reps, or intensity each week. Track your lifts!

Your Next Steps
	•	Your updated nutrition plan will be available in the app on Day 1!
	•	Once you’re set with the app and payment is confirmed, email me to join our private community for accountability and support.

This phase is all about pushing further and seeing real progress. If you have any questions, email me at pilar@pilarfit.com.

Let’s level up—let’s go!

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