Admin View: Client Notes From Coach

• General/Update

Shaela,

You're doing an incredible job, and I want to acknowledge all the hard work and dedication you've put in so far. I know training on your period was challenging, but you pushed through it, and that's a testament to your strength and commitment. Keep that same energy as we progress to the next phase of your workouts.

With your feedback in mind, we're moving forward with some important changes. Your workouts will now focus on:

- Chest Back Abs Strength 1b
- Master Blaster Series Legs Program 2
- Fat Loss Circuit 1b Total Body Blast
- Back, Bicep & Shoulder Builder Supreme 2
- Quads Glutes Core 2

Your cardio sessions are also increased to 35 minutes to boost your stamina and support further fat loss.

**Diet Adjustments:**

We're shifting your diet to focus more on moderate to high protein, low carbohydrates, and moderate healthy fats. This approach will help you maintain muscle mass, support recovery, and provide sustained energy while aiding fat loss.

1. **Protein Focus:** Increasing your protein intake will help maintain your muscle mass, support recovery, and keep you feeling fuller for longer.
2. **Low Carbohydrates:** Lowering your carbohydrate intake will assist with fat loss and help manage your energy levels throughout the day.
3. **Healthy Fats:** Including moderate healthy fats will support your hormone health and provide sustained energy.

Feel free to use the food substitution calculator to swap items off your plan for variety. This tool will allow you to keep your meals interesting while staying within your macro and calorie goals. We will skip the cheat meal this week and reassess next week to see if we want to add one.

Remember, the key to success is consistency and pushing yourself outside your comfort zone. Focus on the mind-muscle connection during your workouts. Visualize the muscles you're working on and feel each contraction. This will help you get the most out of every exercise.

You've mentioned noticing changes in your body and seeing less cellulite on your legs—celebrate these victories! Your progress isn't always reflected on the scale, but in how you feel and look. Keep focusing on these positive changes and stay motivated.

Stay committed and keep pushing forward. You've got this, and I'm here to support you every step of the way. Keep up the great work, Shaela! Let's make this phase our best one yet!

Roxie

• Approved