Coach Sonnon what should I do?

[Stephanie Fernandez]

Hi Coach,
Stress from taking final exams has pit on some unwanted pounds which I want to take off ub January.My goals are to lose fat,improve my cardio,get better strength endurance,and get better muscle tone.I am 5'5 and weigh bout 130 lbs(yikes)I want to get back down to 115lbs so I'd like to lose 15 lbs in 8-12 weeks.Is that realistic?I can devote 30-40 minutes to train at night and possibly some time -about 15 minutes in the morning.I'm getting 5 lb clubbells for christmas from my parents and I'm going to order Be Breathed.Should I order Warrior Wellness or wait for your other course to come out?I'd like to get everything but as a student my budget won't allow it.

Stef

[circular]

Dear Stephanie,
Coach is on holiday and may not have access to internet. However, the CST Instructor Cadre may be able to provide training guidance to help you achieve your goals!

[crubio]

Hi Stef,

AS you know coach is not around, so I will try to help. I think your weight loss goal is totally realistic. I cannot give you diet advice, but realize that weight loss is simply a matter of eating less calories than you expend throughout the day. A 500-1000 calorie per day deficit is what you want. Combine the right diet and this training program and you will reach your goal. But make sure you eat enough to fuel your training.

I would suggest doing some joint mobility exercises in the AM for 15-20 minutes to wake your body up. Arm Circles, hip circles, like using a hula hoop. Get the WW tapes for the best joint mobility program in existence.

Now for your training goals.1) Fat Loss
2) Improved Cardio Respitory Endurance
3) Strength Endurance
4) Muscle Tone
If I have missed anything let me know.

1) Calories in must be less than calories expended
Take in quatlity calories and eat like a champion

Number 2) , 3) and 4) will be addresses with the following total body program.

3) Strength-Endurance will occur in the 15-50 rep range. However I prefer to keep it higher, in the 25-50 rep range.

4) Muscle Tone is a by-product of training with CBs.

Before I can prescribe a program, I must ask, are their any physical limiatitions such as past or present injuries etc. that affect your movement in any way?

[Stephanie Fernandez]

Hi Chris,
Not that affect me now.I had knee surgery for torn cartilidge I got from snowboarding 2 years ago but it's pretty strong now and doesn't bother me.The one thing I notice is I think my hip flexors must be too tight because it's hard for me to get down in a full squat no matter where my feet are.

Stef

[crubio]

Firstly all exercises are described in the CB video and book. Spinal Rocks are in Be Breathed. Start off with the basic Spinal Rock first and sophisticate them as you are able. I came up with the following circuit with your goals in mind.

1) Forward Arm Circles 15 reps
Spinal Rocks 15 reps
2) Head Casts 30 reps
Spinal Rocks 15 reps
3) Swings 50 reps
Spinal Rocks 15 reps

The rep goals are what you are shooting for. I don't expect for you to get them the first workout, but I expect you to work up to them and more if you can. The way the circuit is to be done is as follows

Monday
(Exercise 1 plus spinal rocks) x 3
(Exercise 2 plus spinal rocks) x 3
(Exercise 3 plus spinal rocks) x 3

Wednesday - light day
Inward Pendulums x 10
Outward Pendulums x 10
Shield Cast x 10
Arm pit Cast x 10

Friday
Same As Monday

Try this out for the first week and then tell me what you like, what you don't like and what you would like to see. We can tweak it and tune it more specifically for you after a test run. I specifically avoided giving you any squatting movements because of the knee injury. Get the WW tape if you can afford it.

[Stephanie Fernandez]

Chris,
Thank you.Hopefully I'm going to get some surprises for christmas :D
If everything goes okay I'll start on monday.

Happy Holidays
Stef