Get your flow on…Cardio Flow!

In Phase 2 Autumn takes us from 4 reps to 6 reps in this workout! It’s only 35 minutes, but it moves fast because you’re already familiar with the pattern. I won’t lie—this one’s challenging, but do your best, take a deep breath, and you’ll be so proud of yourself when it’s over! If your kids are interested, see if they want to join you!  My 9 yr old starting doing this one with me, all of his own free will. 

A NOTE ABOUT NEXT WEEK’S REFEED DAY: Our first modified Refeed Day is next Wednesday. If you’ve never done this before, Autumn adds a few extra, targeted carbs to the plan. The goal is to replenish your muscle glycogen—which can help you work harder and have more energy. Some people wake up the day after looking and feeling leaner and tighter too! The other benefit is that a refeed gives you a little mental break from being 100% on with your clean nutrition. So relax and enjoy it!  DO NOTE that there is a rhyme and reason for this - IT IS NOT A FREE FOR ALL!

I’m bringing up the Refeed Day now because you’ll want to use this weekend to decide what you’re going to eat and do your shopping. For Refeed Day your yellows will all be from the Supplemental Yellow List in your Food Lists. So check out that list, buy what you need, and get ready!  I found in round one that I did better with desserts from Fixate which were still "clean" because going with starchy carbs after not having them for so long, hurt my tummy.  Other reason is I couldn't stop at 1-2 pieces of pizza so I had to make sure I didn't binge on Refeed Day. that's not what this is for.  It's always before Leg Day, even in Phase 3.