Strong Women
The 6 Month Blueprint
Thank you for purchasing my Strong Women blueprint! After being asked over and over again what a typical day or week looks like, I thought it would be easier to put it all into an ebook.
This blueprint is an example of my training program and eating plan over the last few years. I’ve also added in my morning routine and how to set goals and schedule your time to make sure you’re able to fit everything in!
These programs have been developed utilising my 20 years industry experience in combination with the experience of working with thousands of women, just like you! These programs are simple, effective and backed by science!
So to help get you started, the following are my key principles.
1. Exercise with the intention of getting fit and strong.
This means you need to lift weights 2-3 times each week and follow the weights-based programs I have prescribed. Remember, the repetition in the exercise programs is so that you can be become skilled at these lifts and then put an appropriate amount on weight on each exercise to get the results you’ve always wanted.
Our 4 x 4 (or modified 4 x 4) cardio based HIIT programs are all you need to do for cardio. This program has been tested in research to be safe and effective! However, if you enjoy longer cardio, you should include this!
2. Lean body mass (namely muscle mass) is the key to dietary flexibility
We have two major types of mass in our body - fat mass and fat free mass. Fat free mass is everything that is not fat mass and includes organ, muscle and bone mass. Loss of lean body mass is positively associated with the development of almost every lifestyle condition especially heart disease, diabetes and obesity. If you want to lose weight and keep it off, you need to preserve and protect your lean mass and the best way to do this is via strength training and eating adequate protein.
3. Protein is the master nutrient
How much protein you eat determines your body’s ability to build and preserve your muscle mass. For weight loss, you need to eat between 1.6-2.2g/kg/day either at your current weight (if you’re a healthy weight) or at your goal weight (if you’re overweight or obese). See my video below that I did for my coaching group, on how to calculate your daily protein requirements.
4. Meal frequency matters
On training days, divide your daily protein into 4 meals. This optimises amino acid uptake into muscle cells for growth and repair. On non-training days, you can eat less meals and fast if this is something you like doing. I tend to eat in an 8 hour window as this is what my appetite dictates. See my video below for some clarity on this topic.
5. Snacking is not necessary and likely to be stopping weight loss
There is no evidence to suggest snacking is healthy or beneficial. In my experience, those that snack are a) eating inadequate protein in their meals and b) overeating. By following LCHF guidelines (with a focus on protein) you are likely to drop snacks and even a meal along the way.
6. Dinner for breakfast
This is one of the most simple and efficient things you can do to speed up weight loss. Some research has found that those who eat more energy earlier in the day, eat less energy overall. This is very important from a weight-loss perspective. So think meal 1, meal 2 meal 3 etc. and especially forget the traditional concept of breakfast (which tends to be dessert-esque). Also important to remember - meal one occurs when you’re truly hungry, not at any time of day.
7. Millionaire mornings
How you start your mornings sets the tone for the rest of day. If your mornings are chaotic and rushed, if absolutely affects the rest of the day. So every morning I start my day in the same way. I get up before the rest of the family (ideally around 5am) and sit out the front of the house with my devotional, coffee and notebook. This is my time (and the kids know this haha). This is my opportunity to start my day peacefully and with purpose. I take time to reflect on what I’m grateful for whilst also reflecting on my previous days successes. I also take the time to plan and prioritise my day by writing out my to-do list (with my top 3) and ensuring what didn’t get done the day before is actioned as urgent.
8. We are to blame
When we accept that we are to blame for our previous failures and current situation, we take back our power and give ourselves the opportunity to grow and change!! Yes, our genetics might be against us, we might have had a tough life or we might be currently in a difficult situation; but we still make the choices we do. No-one forces us to do anything. And the reality is, most people have never consistently stuck to a new lifestyle for 12 months or longer and this is really the minimum time we need to successfully implement change. So acknowledge what you’ve done wrong and where you’ve gone wrong and take back your power!
8. There is only one way to win
It was never about a particular meal plan or exercise program. It was only ever about us turning up every day and doing the work. Every day we have a choice - pay now or pay later. Remember, the physical pain of exercise is fleeting in comparison to the long-term and often permanent pain of disappointment. So choose to be disciplined, choose to do the work and change your life.
Ultimately, the path is simple; it is the work that is hard and unfortunately, most people are simply unwilling to pay the price and put in the hard yards.
Regular LCHF Menus & Recipes
VLCKD Menus & Recipes
Please note: If you don’t know how to do any of the above exercises, please go to my YouTube channel to see how they’re done. Or you can Google the exercise to get multiple videos on the exercise technique.
Beginner Programs
Circuit 1
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
1 minute per exercise. Complete the circuit twice
Step-ups
Standing band row
Incline push-ups
Squats
Dips
Abs
Complete the abs circuit twice
15 crunches
15 bum hops
20 second plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
http://www.intervaltimer.com/timers/8014858
Circuit 2
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
45 seconds per exercise. Complete the circuit three times
Band frog pumps
Incline push-ups
Sumo squats
Up and down hold
Supine row
Abs
Complete the abs circuit three times
15 crunches
15 bum hops
20 second plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
http://www.intervaltimer.com/timers/8014916
Circuit 3
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
30 seconds per exercise. Complete the circuit three times.
Step-ups
Mountain climbers
Skipping
Toe taps
Ropes
Abs
Complete the abs circuit three times
15 crunches
15 bum hops
20 second plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
http://www.intervaltimer.com/timers/8014924
Circuit 4
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
1 minute per exercise. 1 minute skipping in-between each exercise. Complete the circuit twice.
Deadlift
Supine row
Push-ups
Box jumps
Dips
Abs
15 seconds each x 8
Crunches
Bum hops
1 minute each
Side plank
Front plank
Side plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
http://www.intervaltimer.com/timers/8015001
Circuit 5
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
50 push-ups
50 mountain climbers
50 ropes
50 squats
50 dips
50 lunges
50 supine row
50 crunches
Try to complete this circuit within 30 minutes
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
http://www.intervaltimer.com/timers/8014994
Circuit 6
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
1 minute per exercise. Complete the circuit twice.
Supine row
Pistol squat
Up and down hold
Horizontal leap
Ropes
Glute ab/ad
Dips
Frog pumps
+ 500m run
Abs
15 seconds each x 8
Crunches
Bum hops
1 minute each
Side plank
Front plank Side plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
http://www.intervaltimer.com/timers/8015024
Intermediate to Advanced Programs
Circuit 1
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
1 minute per exercise. Complete the circuit three times
Toe taps
Supine row
Double arm ropes
Weighted squats
Intermediate dips
Push-ups
Abs
30 seconds per exercise. Complete the abs circuit three times
Crunches
Bum hops
Toe plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
http://www.intervaltimer.com/timers/8014927
Circuit 2
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
Round 1: 60 seconds | Round 2: 45 seconds | Round 3: 30 seconds
Weighted sumo squats
Glute abduction/adduction
Double band hip extensions
TRX trainer pistol squats
Kettlebell single leg deadlifts
Frog pumps
Abs
30 seconds per exercise. Complete the abs circuit three times
Crunches
Bum hops
Toe plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timers:
Round 1: http://www.intervaltimer.com/timers/8014931
Round 2: http://www.intervaltimer.com/timers/8014934
Round 3: http://www.intervaltimer.com/timers/8014935
Abs: http://www.intervaltimer.com/timers/8014939
Circuit 3
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
Round 1: 30 reps| Round 2: 20 reps | Round 3: 10 reps
Push-ups
Up and down hold
Mountain climbers
Bent over row
Tricep push-ups (toes, knees or incline)
Abs
30 seconds per exercise. Complete the abs circuit three times
Crunches
Bum hops
Toe plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
Abs: http://www.intervaltimer.com/timers/8014939
Circuit 4
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
2 minutes per exercise. 1 minute skipping in-between each exercise. Complete the circuit twice.
Deadlift
Supine row
Push-ups
Box jumps
Dips
Abs
15 seconds each x 8
Crunches
Bum hops
1 minute each
Side plank
Front plank
Side plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
http://www.intervaltimer.com/timers/8015025
Circuit 5
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
100 push-ups
100 mountain climbers
100 ropes
100 squats
100 dips
100 lunges
50 supine row
100 crunches
Try to complete this circuit within 40 minutes
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
http://www.intervaltimer.com/timers/8015028
Circuit 6
Warm Up
5-10 minutes gradually increasing your heart rate (e.g. walking, then jogging, then running)
Circuit
2 minutes per exercise
Supine row
Pistol squat
Up and down hold
Horizontal leap
Ropes
Glute ab/ad
Dips
Frog pumps
+
1km run
Abs
15 seconds each x 8
Crunches
Bum hops
1 minute each
Side plank
Front plank
Side plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (e.g. jogging then walking)
Full body stretches
Circuit Video:
Circuit Timer:
It is crucial to have a positive mindset when attempting to change your lifestyle. If you start this change thinking you can’t lose weight or get healthy, then you won’t. As Henry Ford famously said, “whether you think you can or think you can’t, you’re right.”
It is so important to understand that our thoughts dictate our emotions and our thoughts and emotions dictate our actions. So whilst ever our emotions and thoughts are uncontrolled, it’s unlikely we will ever be able to implement any kind of long-lasting change. What’s really sad is that most people give up before their new actions have a chance to take root and bear fruit. So be willing to play the long game. To quote Eminem, “life is a marathon, not a track meet”.
Today, I want you to consider that your thoughts, actions and habits have all led you to where you are at this moment. And if you want to change, then all of the above must also change. This is why we work hard on your mindset and we do this in a few ways:
1) We need you to schedule your week so that you make sure you have enough time to fit everything in. This also forces you to prioritise your health. Then, when people or life in general comes knocking, you know immediately if you can or can’t do what’s being asked of you.
2) We also need you to think about your life’s purpose so that you can set goals that you care about, and in doing so, will work on them relentlessly every single day.
3) And lastly, we want you to start your days calmly and with purpose. This allows you a chance to reflect, identify what needs to improve vs. what you’re doing well and what is a priority for you on that day. If you’re anything like my VIP group, you will start to cherish these quiet starts to your day. So grab a cuppa and your daily work and get thinking.
You will find that over the next 6 months there is a reasonable amount of repetition in what you’re doing. You will be doing similar exercise programs, eating similar(ish) foods and starting your days in the same way. This is actually a really good thing because this is how we form habits and routines. The simplicity of this program is its strength. When things are simple, we are more likely to do them and in doing the work, this is how we win!
I really hope you grow to love your new lifestyle as much as I love it and I look forward to watching your journey on social media! Don’t forget to tag me
@naomiferstera #trainedbynaomi #mindfulmornings #strongwomen
Thank you for purchasing my Strong Women Blueprint! My hope is that you enjoy the food and exercise and that the mindset work becomes your new norm.
We would love to share this journey with you so don’t forget to share your photos with us on social media.
@naomiferstera #trainedbynaomi #mindfulmornings #strongwomen