​Summer SLIM Down Workout Library

Welcome to Summer SLIM Down. A FREE program to help our community feel better, begin to move again and start to understand a realistic approach to nutrition. Let the sunshine be our motivation!

Each day will contain exercise guidance for the day via video instruction or written instructions to get outside and move. Somedays might be rest days which are just as important as our workout days, so please follow these days as well. If you have any questions please email Mast Trainer Stacy Lim at stacy@myslimfitness.com or call Stacy directly at 510.766.6255. 

Day 1

Lets get those heart rates going. 

WORKOUT

NUTRITION

It is time to get honest with yourself...... What does your eating honestly look like? What changes can you realistically make with your current lifestyle. I am not talking about going cold turkey or jumping into a trendy fad diet. What are some simple changes we can make? Eat and apple at snack instead of chips, drink water instead of soda at our fast food lunch. Start small! Nutrition has a reputation of it has to be all or nothing and that is the farthest from the truth. 

​​Day 2

Today is all about strength.

WORKOUT

NUTRITION

Mindset is key to being ready to tackle nutrition. Are you ready to take on the challenge? are you ready to make changes? Are you ready to get healthy? No one can fix your nutrition for you or force you to eat correctly. We are faced with temptation every time we go out, sit in front of the TV or make meals for the family. We have to have the mindset to understand our goal, why we have a goal and why we are on the path the achieve the goal. 

Day 3

WORKOUT- 30 minute outdoor walk

Get outside and enjoy sunshine! Vitamin D is important  for a properly functioning body. Pop on the music and hit the sidewalk. push that pace!

NUTRITION

Your mindset will start out very strong. Your why will be vivid, powerful and strong. Temptation will be easier to resist than in the days to come. Stay strong and solidify your why! 

Day 4

REST DAY! Stay active but no workout today. stay on track with our nutrition. 

Day 5

WORKOUT

Repetition is not a bad thing. Many people think that works have to drastically vary to get results. When we are just beginning a workout that is not the whole truth. Repetition allows to body to begin feeling correct form. Learn the correct movements the right way and do them over and over to allow the body to rememeber how to do it right. 

NUTRITION

Stay consistent! Did you have a bad meal? Keep it a bad meal. don't roll it into a bad day, then a bad weekend. ​When we work hard on nutrition it is ok to have a "bad" meal Get back on track and stick to your goals.

Day 6

WORKOUT

Join Special Guest Trainer Jess today! At 6 months pregnant she shows us all how to push ourselves in different ways with some combination exercises.

​*If you are pregnant please check with your doctor before beginning an exercise program.

NUTRITION

Do you track your calories? Tracking the calories you burn and the calories you eat are very important to the success of your weight loss journey. Getting a means of tracking both of these is very important.

Day 7

REST DAY! Stay active but no workout today. stay on track with our nutrition. ​

Day 8

WORKOUT

Kick up that intensity!

NUTRITION

Establish a routine. Plan your meals ahead of time, whether that means meal prep of simply plan either way it reduces the temptation to veer off track. Writing down your plan on a calendar also helps for accountability. 

Day 9

​WORKOUT

Glutes and Abs...Butts and Guts...whatever motivates you it is going to burn and it is going to target those sweet spots. 

*If you are pregnant please check with your doctor before beginning an exercise program.

​NUTRITION

Calories in vs. Calories Out should be be equal to maintain your weight. If you want to shed weight you want your calories in 20-25% less than your Calories Out.

​Day 10

REST DAY! Stay active but no workout today. stay on track with our nutrition. ​

​Day 11

WORKOUT

Today is all about getting the heart rate up and the body moving...quickly! Try and keep these exercises as back to back as possible. Push yourself!!

NUTRITION

By now we should know exactly how many calories, on average, we burn each day. We should also know, on average, how many calories we are consuming each day.  Now that we have an average for both lets figure our our 20-25% deficit.

Average Calories burned x 20-25%= Daily Calories Consumed Goal

Once we have the Daily Calories Consumed Goal compare it to your Average Daily Calories consumed. Are you too high or too low? even being too low can stall your weight loss. 

Day 12

WORKOUT

Compare your workout to your very first day. Did you finish faster than the first day? Do you feel stronger? Take those as wins! 

NUTRITION

Now that you have your Daily Calorie Consumed Goal are you able to stick to it? Are you incorporating new meals?

Day 13

WORKOUT- 30 min run/walks

Lets challenge ourselves today! Run walks are designed to mimic interval training. We elevate the heartrate during the run and then allow the heart to recover during the walk. The heartrate does not completely recover but steadily increases over the duration if the workout resulting in a great calorie burn with exceeding your cardio limits. Try this....1 minute run, 1 minute walk for a total of 30 minutes. Make the run faster if you want more of a challenge. Don't be fooled by the first few sets, it will get harder.

Day 14

REST DAY! Stay active but no workout today. stay on track with our nutrition. ​

Day 15

WORKOUT

Trainer Jess is back again to push us and bump up that intensity with  butts and guts. Lets keep getting summer ready!

NUTRITION

We should begin to feel more in a rhythm. Whether you are meal prepping, planning out your meal choices our just making smarter meal choices as you go, you should start to see and feel the different this week.