Jamie Eason's LiveFit Trainer: Day 42

This is it! The end of the first half of the LiveFit trainer!

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This is it! The end of the first half of the LiveFit trainer!

So how do you feel? Pretty amazing, I bet.

Don't stop now. If you really, really want to create lasting change, you need to stick with it for the entire 12-week program, even if you're an advanced person.

Even though I've been doing this for a long time, I still start at the beginning and go through the whole program after I've been traveling way too much, or after the holidays.

I'm much better off at the end when I get through the whole program versus just thinking. "I still look OK so I'll just start in the middle somewhere and just keep going."

If you haven't started a journal yet, try writing down your sets, reps, and weights in black and white, allowing you to review your progress. Hopefully, you'll see strength increases and endurance gains—as well as sticking points that need addressing.

You can even track factors like how you felt during a certain workout; what exercises or machines you got the most from; and what progressions you liked the best. Figuring out what you like is really important stuff. The first rule of fitness is, "Be there," so those things that keep you coming back for more are keepers.

Phase 2 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! May 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 2

Breakfast
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 2 Female Diet PDF (136 KB)

Male Diet for Phase 2

Breakfast
Mid-morning
Dinner
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 2 Male Diet PDF (136 KB)

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