Jamie Eason's LiveFit Trainer: Day 1

It's the first day of your new lifestyle, the first step toward your new body, and our first workout together.

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Today is a day of firsts.

It's the first day of your new lifestyle, the first step toward your new body, and our first workout together. I hope you're excited, committed and ready to transform!

Remember, there's absolutely nothing to fear: I'll be training with you through every exercise, helping you push each and every rep.

Jamie Explains The LiveFit Stack
Watch The Video - 1:21



Before we hit the gym, focus on these training notes:

  • This is the muscle endurance phase: we're prepping your muscles for heavier weight and more intense training down the road.
  • You'll be doing 3 sets of 12 repetitions (3 X 12) for each exercise.
  • Aim for 1 minute of rest between each set.
  • The amount of weight you lift should be 60 percent of your maximum effort. Lifting too much too soon will lead to excessive muscle soreness.
  • Each workout, depending on gym traffic and your training pace, should take about an hour.

See you in the gym!

The Workout

Chest/Triceps

Phase 1 Diet Tips

  • Eat first meal within an hour of waking.
  • Plan ahead! Designate a food preparation day.
  • Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.
  • Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!
  • Drink lots of water! You may also have coffee & tea with Stevia or a no-cal sweetener.
  • Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.
  • Take one tablespoon of flaxseed or fish oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
  • Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!
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Female Diet for Phase 1

Breakfast
Breakfast Alternative
Lunch Alternative
Dinner Alternative
Evening
NOTE: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
LIMIT FRUIT TO TWICE DAILY: Berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Jamie Eason's LiveFit Phase 1 Female Diet. PDF (135 KB)

Male Diet for Phase 1

Breakfast
Mid-morning
Mid-afternoon
Evening
NOTE: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
LIMIT FRUIT TO TWICE DAILY: berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Jamie Eason's LiveFit Phase 1 Male Diet. PDF (135 KB)

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