Week 1: Fit@40 Ignite Foundations

Welcome to Fit@40. There is no reason we can't be the in the best shape of our lives, age is just a number. This week we will be laying the foundations. Learning to navigate your training through True coach, setting and understanding your macros and finally creating some yummy food to make you be better than before.

 Lifestyle Hack

 Schedule your training and nutrition

If you fail to plan you will plan to fail. I want you to schedule in your training. Sit down with your family and or partner and let them know when you will train, planning these session around your family and employment commitments. Having support of your closest helps in achieving your goals. I use a diary and even write it in our family diary, as it can be a trickey with my many kids sporting commitments. 

Secondly, I want you to prep your meals the night before. Plan and prep  your snack or pre/post workout  (if applicable) and lunch meals . Breakfast and dinner are generally easier because we are at home and thus no prep is required. I use Sunday to prep (weigh and measure) 6 lunches for the week. It takes roughly 1 hour and then it's so easy to just grab and go for the day.


Powerful Training tools to make you better than before

True Coach is the state of the art training app. All your training will be delivered through this app. The app allows real time messaging, video demonstrations and for me as the coach to view your progress at a glance

Access True Coach

By now you should have received an email from McCarthy Training. Inside the email will have an invitation to create your account, download the app, fill out additional details and access your training.

Connect To MyFitness Pal

Now you have created your True Coach account, follow the steps in the button below to learn how to connect True Coach with MyFitness Pal. This allows me to understand and view you nutrition progress. 

Be sure to download the Myfitess Pal App. There is a free version or pro.  I recommend the pro version.

Setting Macros

"Counting Macros" is a term used to describe a dietary approach which involves weighing and measuring your carbohydrates, proteins and fats in each meal and accurately hitting calculated amounts of each macronutrient each day. Macronutrients are measured in grams.

Protein, Carbohydrates and fats are all specific macronutrients our body uses to fuel and repair our body. To achieve desired results counting and knowing what goes into your body is the number one method to create meaningful body composition changes. Eating macros in different proportions according to our lifestyle, will have certain effects on our body. For example a high level crossfit athlete will have to eat far more carbohydrate than a middle aged business person hitting the gym 60 minutes three times per week.  I guarantee if you weigh and measure each meal for a week that you will notice changes.

BTB-BETTER THAN BEFORE

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