: Elena Biedert
: Fit& Fabulous 12 Weeks to a Healthy, Confident, Happy You
: Meyer& Meyer
: 9781782555360
: 1
: CHF 17.20
:
: Fitness, Aerobic, Bodybuilding, Gymnastik
: English
: 337
: Wasserzeichen
: PC/MAC/eReader/Tablet
: ePUB
Achieve your most confident, happy, and healthy self in just 12 weeks using holistic fitness and eating guide, Fit& Fabulous. No crash diets, no counting calories, and workouts can be done at home! This 12-week holistic fitness program is specifically designed for women. The focus is not only on achieving a specific outcome, like weight loss, but also on teaching women how to make sustainable, long-term changes to their diet to support their desired goals. Instead of counting calories or resorting to crash diets, the program emphasizes intuitive eating and portion control using simple hand measurements. This approach has already transformed the lives of many people. The program, structured over a 12-week period, is based on the expertise and personal experience of health and fitness coach Elena Biedert, who specializes in working with women and new moms. For each day of the program, you will find clear instructions for workouts and helpful tips, as well as information about fitness and nutrition. Your progress is monitored and encouraged throughout. To ensure continued success after the 12-week program, the book also includes advice on how to set achievable goals and maintain the changes made. Accessible via QR codes are accompanying videos that provide guidance on correct exercise form.

Elena Biedert is an award-winning pre- and postnatal coach, certified NLP Master Practitioner, former bikini athlete, and internationally published author and model. Using a holistic approach, Elena focuses on helping new mothers recover and reach their fitness goals postpartum so that they can feel confident and strong without sacrificing time with their loved ones. Driven by her son's traumatic birth with an unexpected c-section that almost took her life, Elena founded Mama Fitness Coaching to support other mothers worldwide. Her story and expertise have gained global recognition, with multiple features and covers in magazines and on platforms such as Train for Her magazine, Best Holistic Life magazine, Fitness magazine, Icon Refined, ICONFIT magazine, and more. She splits her time between Germany and the United States.

TRAINING PROGRAM

4.1Phase 1

During the first four weeks, we will lay the foundations. If you have never trained before, you will learn the necessary movements and exercises during this time. And if you already have some training experience, you can use this time to familiarize yourself with the new program and, if necessary, improve your form and optimize your nutrition.

In Phase 1, you will do three training sessions per week, training the whole body in each session.

Your weekly schedule will look like this:

MONDAYFull Body 1
TUESDAYRest Day
WEDNESDAYFull Body 2
THURSDAYRest Day
FRIDAYFull Body 3
SATURDAYRest Day
SUNDAYRest Day

NOTE

You don’t necessarily have to start every Monday. You can choose the day that suits you best. However, do not change the order of the training sessions and always take a day off between your workouts.

Each training session is structured as follows:

1.You start with a warm-up, which prepares your body for the workout ahead. A warm-up is mainly about mobilizing the different joints and your spine and warming up the muscles. This helps you to work out more efficiently and reduces the risk of injury (Pérez-Gómez et al., 2020).

2.The warm-up is followed by the main workout block, which consists of various strength exercises. In Phase 1, we train the entire body in each training session.

3.The last block, after the main workout, is the cool-down. The goal is to come to rest after the st