The New Life

Welcome to the beginning of your journey to transforming yourself and your life. You know you want to embrace major change. The change won’t come overnight. It will require commitment and hard work. You are in the right place. You will have the guidance and the support you need. You’ve got this.

Your first 30 days are vital for your sustained success throughout the 12 weeks. You can expect:

• Daily phone check-ins for accountability, encouragement, and progress tracking
• To receive completely customized strategies to achieve your goals
• To create momentum to achieve a complete transformation

These are the components of your journey in the first four weeks

1. FITNESS: the focus here is to...

• Establish a Baseline- Your initial meeting will be to assess and document where you are today. If you are in Calgary, we will do a Fit3D body scan gaining insight into your weight, lean body mass, general body measurements, and where your weight is distributed. 
• Set SMART Goals- Setting goals helps you quantify and measure exactly what you want to achieve and visualize the changes you want to make.
• Build a Fitness Foundation- These first weeks will activate major and minor muscle groups, strengthen your core, and jumpstart your cardiovascular fitness. We will strive to introduce structure with a simple and straightforward exercise strategy.

2. NUTRITION: the focus here is to...

• Complete a comprehensive and honest nutrition intake, journal and discuss current eating habits, disclose allergies and food preferences, and build a custom eating plan. The Jensen Wellness approach to nutrition focuses on balanced meals and snacks of whole foods with optimal portions of healthy fats, lean proteins, and carbohydrates. Your eating strategy will be simple and easy to follow, address meal timing, and be suitable for all ages.

3. STRESS MANAGEMENT: the focus here is to...

• Address all of the things you tell yourself that hold you back and create barriers to your success. It is time to become stronger and heal. With a simplified structure for workouts and nutrition, you will find success very quickly in the way you feel, how you sleep, and your energy and you will even see success on your bathroom scale. The harmony you will feel when improving your activity, your eating, your sleep, and feeling your success will undoubtedly lead to reduced stress and better mental health.

4. ROUTINE & STRUCTURE: the focus here is...

• Committing to the system and sticking to the process. Your tailored workout plan is designed to help you meet your goals. You need to remember to follow this proven system and focus on one thing at a time. Expect to work out for 20-60 minutes, anywhere from 3-6 days a week, depending on your starting point and your goals. We will lay out the routine and structure elements to integrate with your lifestyle, making it easier to stay on track.

Here you are! You’re feeling good and strong and more capable than ever. You can see that true transformation is possible. You are seeing some noticeable results in your body and your fitness. You have developed some new strategies and have come to understand what was holding you back previously. Things are about to become more intense… are you ready to take it up a notch?

Your next 30 days are about feeling stronger, adjusting the components of your plan so it continues to move you forward, and getting past some of the obstacles that have been holding you back:

• The continued support of the Jensen Community
• The elevated intensity in your fitness program
• Regular accountability check-ins

These are the components of your journey for the middle four weeks

1. FITNESS: the focus here is to...

• Make the most of your stronger body with more intense workouts. You are finding success after overcoming the setbacks you experienced. Leverage your growing excitement and enthusiasm for fitness to push a little harder, stay a little longer, lift a little more.

2. NUTRITION: the focus here is to...

• Understand that a comprehensive eating plan affects every aspect of your life from energy levels, sleep, mood, and transformation. You feel empowered to know your nutrition strategies have results you can see. Continue to build strategies to fuel your body with clean, whole foods that fuel you and give you the energy you need to push through to your final goal. 

3. STRESS MANAGEMENT: the focus here is to...

• Stay in balance. You should be sleeping better and feeling energized. Taking control of your wellness is empowering and you feel less stressed and more capable of balancing work and life, healing, and achieving the goals you set for yourself.  You feel lighter from the weight you have shed, but also because you have unburdened yourself as well.

4. ROUTINE & STRUCTURE: the focus here is to...

• Dig deeper. The structure and routine established in your first 30 days was reliable and you learned a lot working out effectively. By now you should have a good understanding of your fitness and nutritional requirements. Now you can feel confident to make small adjustments to your routine yourself to really make your effort work for you and integrate it even further into your lifestyle.

You are almost there. You are definitely not the same person you were when you began your journey. You feel renewed and empowered. Achieving your objectives is right within your reach. You are feeling stronger, sleeping better, and achieving balance. You feel transformed. You are not there yet. You need to harness your inner warrior and prepare for the final push. You can do it!

Your last 30 days are about celebrating how far you have come, finding your inner strength, and finishing strong. You can expect:

• A hand up when you struggle
• A final surge to the finish line 
• Continued accountability check-ins and some guided discussion on setting new goals

These are the components of your journey for the final four weeks

1. FITNESS: the focus here is to...

• Keep your eye on the prize. Up the intensity of your fitness programming to finish the final lap. And develop resilience when you begin to tire or struggle. You also need to give yourself grace when you struggle. Everyone progresses at different paces, and as long as you continue to move forward you will get there. Feel proud of yourself for learning and understanding the methodologies and systems.

2. NUTRITION: the focus here is to...

• Fine-tune your nutrition strategy. Set yourself up for long-term success by further personalizing your eating plan with techniques like flexible nutrition programming and IIFYM(If It Fits Your Macros) style coaching. Learn how to add more variety and keep it interesting. It is time to plan for sustainable eating habits. 

3. STRESS MANAGEMENT: the focus here is to...

• Trust yourself and the process. By now you have already accomplished a lot. You now have the tools to set and achieve goals for yourself in fitness or elsewhere in your life. This confidence is empowering and removes the stress of feeling powerless in your journey. However close you are to reaching your goals, you are already transformed.

4. ROUTINE & STRUCTURE: the focus here is...

• Continue to progress and keep your eye on the finish line. This is where you learn to work within your established program to keep things interesting and challenging and to avoid plateauing. Consider a long-term strategy to integrate these routines into life and have them on hand whenever you set a goal for yourself