Brian Copeland

Motivation Monday with Kate Vidulich. Topic: How To Start Getting in Shape for the Holidays Website: fatlossaccellerators.com Books: -Bodyweight Cardio 500: Burn 500 Calories with Zero Equipment Workouts - The #1 Secret to Break Your Plateau - 1000 Calorie Accelerators: The 28 Day Workout Plan -21 Ab Accelerators About Kate: Used to be overweight. Spent a lot of time binge-eating and partying to deal with her depression. Ended up losing more than 40 pounds and started waking up early and training. 5 Tips: #1: Do total body strength workouts 3-4 times per week, preferably Bodyweight exercises #2: Add short, high intensity interval cardio workout to your program. Do 2-3 times per week after your strength exercises (no longer than 20 mins) #3: Cut out refined sugars. At each meal, eat lean protein, good fats, and vegetables. Only eat carbs at night #4: Limit your alcohol intake and drink more water #5: Get a coach or partner to keep you accountable and motivated