How is your cardio, were you able to fit in two days a week, or maybe more? Do you still remember your intention from the beginning of the program? Were you able to make some improvements in your nutrition?
Three nutrition habits that will help you get in better shape this week and stay in shape for years to come:
1. Advertise only healthy food at home, have fresh fruits all around your kitchen, and hide away any sweets or processed snacks.
2. Eat a meal before you consider eating a dessert. Every time you reach for a sweet snack, ask yourself if you are hungry and maybe want something more substantial. And then if you still want that snack afterwards, it's ok.
3. Choose a healthier option. For example, instead of eating ice cream, have delicious yogurt with berries, baked apple or even healthy homemade chocolate.
Before we add strength training, there are couple of things that you need to get. And it is literally two things: foam roller and a resistance band. Everything else is optional and you can add things as we go along.
When you get a foam roller, make sure that it is on the lower density side, you don't want to start with a grid for example, because if foam rolling feels too intense, then the muscles will just tense up even more. You want to be able to breathe as you foam roll.
You will need a resistance band primarily to strengthen your back and shoulders. Choose a band with two handles and try it out. You should be able to do anywhere between 12 and 20 repetitions, as you pull your elbows back with resistance.