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Welcome to Week 2 Day 14 of our 4 Week Workout Program.

This is the fourteenth day of our training routine, and it’s a rest day. Love these days. Sundays were meant to rest, and we are going to give our bodies a chance to recover from a great week of weightlifting.

Rest is important because it allows the muscles that we’ve broken down to heal and recover. The amount of rest each person needs depends on each person’s genetics, lifestyle and environment, so the best recommendation is to listen to your body and rest accordingly.

Pay attention to signs of overtraining (continued muscle soreness, increased injuries, irritability, lack of motivation, insomnia, elevated resting heart rate, just to name a few) and take the needed rest. It is important to train hard when at the gym, fuel our bodies when not at the gym and rest well when our bodies are telling us to rest.

Eating good foods and drinking a lot of water is key, so make sure that you are fueling your body with foods that are nutritious and clean. If you’re busy during the week and don’t have a lot of time for food prep, use Sundays (or whichever day you have the most free time) to cook in bulk and/or prep food for the week that is to come. This way, you set yourself up for success, ensuring that you’re covered throughout the week.

Having healthy meals available will also keep you from going hungry and making bad choices (going out to eat, eating quick treats, ordering fast food, etc.).

I like to buy a ton of veggies, peel/slice them and put them in Ziploc bags, so they are ready for me for whenever I want to roast them or make salads on demand with them. Keeping my pantry stocked with a good selection of nuts, seeds, spices, oils is also something I always stay on top of, as it’s great to have these available at any given point in time to be able to cook yummy foods that I know will keep me satiated.

I try to keep our fridge stocked with eggs, egg whites and chicken (chicken is our go-to animal, but you can chose whichever protein you love and/or are craving that week), because we like to cook these on the daily. I personally don’t like to cook chicken in bulk in advance, because I find that freshly cooked chicken is a lot tastier and satiates me a lot more. It only takes about 20-30 minutes of my day to cook fresh proteins on the grill for my honey and I, so it really is doable.

I have a ton of salad, veggie and protein recipes that you can use as inspiration to cook your healthy foods. Be sure to check them out. Rest and enjoy today, cuties, you’ve earned it.

OPTIONAL (but recommended)

Go on a bike ride
Take a long walk
Go for a run
Play a sport
Go on a fun hike
Take a yoga/spinning class
Do 1-4 Tabata circuits

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Disclaimer: I am a certified personal trainer, however, since I won’t be there with you physically to check on proper form and weight selection, do these workouts at your own risk. You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.