Training

This is a total health, fitness and beauty plan. I am not going to tell you exactly what to do, but will give you some pointers as well as share my favorite tips and exercices.
I believe that to change your physical appearance you must truly learn to love yourself and embrace both your inner and outer beauty.
My training targets mind, body and soul to make the overall well being complete. The only way to create a long lasting lifestyle change is by empowering yourself to always strive for their best.

The very first step is to realize that whatever you want, you can obtain it! Practice visualization!

Goal Setting
The second step is to set those goals.

What do you really want? A leaner you? A thight tush? Amazing Abs? Bannish Bofy fat? More Muscles?

Sit down and write those goals. How do you see yourself six months from now? One year from now? Five years from now?

We will come back to this step later on.

Progress Monitoring
You will review and revise these goals while tracking your progress through your personal training and nutrition journal.

You should also conduct monthly body fat measurements to keep you on target. 

Each workout plan is different and must be tailored to your needs and goals.

You can access a printable version of Josie's current workout.

Her training is a little differently every other week. But a typical week looks like this:

Day at the gym starts at 6:00 am
One hour of cardio on an empty stomach x 5 days a week

Day 1 - Legs & Shoulders

• Leg Extensions - 3 x 40 reps (one set equals 15 reps at maximum weight,
  another 15 at 2/3 of max weight and 10 1/3 of max weight)

• Lunge - 3 x 15 reps

• Lying Leg Curls - 5 sets 15 reps

• Hack Squat - 3 x 15 reps

• Lateral Raise - 3 x 12 reps

• Overhead Press - 3 x 12 reps

• Upright Barbell Row - 3 x 12 reps

Click here for a printable version.

Day 2 - Chest & Triceps

• Dips - 3 sets to fatigue

• Cable Rope Overhead Triceps Extension - 3 x 12-15 reps

• Dumbbell Pullover - 3 x 10-12 reps

• Dumbbell Bench Press - 3 x 12-15 reps

• Flyes - 3 x 10-12 reps

Click here for a printable version.

Day 3 - Cardio Only

Day 4 - Biceps & Back

• Barbell Curls (Killer 21) - 3 sets 7 x 7 x 7

• Dumbbell Curl - 3 x 10 reps

• Close-Grip Front Pull Downs - 3 x 12 reps

• Seated Cable Row - 3 x 12-15 reps

• Assisted Pull-Ups - 3 sets to fatigue

• Hyperextensions - 3 x 15 reps

Click here for a printable version.

Day 5 - Rest

Day 6 - Butt Blaster Day or Intense Core Training

• Squats - 3 x 8 reps

• Power Clean - 3 x 15 reps

• Butt Lift on Exercise Ball - 3 x 15 reps

• Kickback Machine - 3 x 15 reps

• Super sets to fatigue:

  • Exercise Ball Crunch

  • Exercise Ball Pull-In

  • Exercise Ball Leg Raise

 Click here for a printable version.

Day 7 - Rest or Cardio Only