CoachCMFit
WELCOME,
ESTEFANI
Your Program Starts Monday, March 3
Block 1 · Foundation · Weeks 1-4
Workout Plan
How It Works.
1
Open the link on your phone. 6 tabs across the top: Mon through Sat. Tap the day to see that day's workout.
2
Each day starts with a warm-up section. Tap to expand it. YouTube links are included for every exercise so you can check form.
3
Below the warm-up are your main exercises. Each one has empty boxes to type in the weight you used and the reps you hit for each set.
4
Everything saves automatically. When you come back next session, your numbers are still there.
5
Cardio is listed at the top of each weekday (Mon through Fri). Stairmaster or incline treadmill, 20 minutes, after your workout or as a separate session.
6
When you complete all 4 sessions for an exercise, the card gets a dark border. That means you earned a weight increase: +5 lbs upper body, +10 lbs lower body.
Rest Times
90s
Between straight sets (one exercise at a time)
60s
Between supersets (two exercises back to back)
Sunday is rest. No gym, no cardio. Just recover.
Nutrition Plan
How It Works.
1
Open the link on your phone. 4 weeks, each with a different calorie target. The plan tells you exactly what to eat, how much, and when.
2
Eat the same meals every day for that entire week. When the next week starts, switch to the new meals.
3
Tap any meal to expand it. You will see the food, exact portions, and macros. You will need a kitchen food scale (around $10 on Amazon) for measuring protein.
4
You have a planned dessert every night (The Craving Killer). This is part of the plan. It replaces the late night chips and cookies. Eat it every night.
5
Your lunches and dinners are Mexican-style meals you already know how to cook: fajita bowls, chicken tacos, carne asada plates, fish tacos. The plan portions them for fat loss.
6
The Quick Swaps section has one alternative per meal if you need a change. The Mexican Food Playbook tells you exactly what to eat on family dinner nights week by week.
7
Coffee: Black or with a splash of unsweetened almond milk. No creamer, no sugar. If you need sweetness, use Stevia or Splenda. Two cups max per day.
8
The grocery list is at the bottom of the plan. Tap items to check them off at the store.
Daily Weight Tracking
Log It Every Morning.
The Routine
1
Weigh yourself every morning, first thing, after using the bathroom, before eating or drinking anything.
2
Same scale, same spot, same routine every day.
3
Log it in the weight tracker on the workout plan (tap "Daily Weight Log" at the top of the page).
The scale WILL fluctuate day to day. That is normal. Water, sodium, sleep, stress, and your cycle all affect it. Compare this Monday to next Monday, not Monday to Tuesday. The weekly trend is what matters, not any single day.
If the scale goes up 1-2 lbs overnight, that is water. If you started creatine, it may go up 2-3 lbs from water stored in muscle. That is not fat. Do not stress about daily numbers.
After 4 Weeks
What to Expect.
⚖
4-6 lbs of real fat loss. The scale may show more in Week 1 from water weight dropping.
💪
Stronger in the gym. The weights you start with will feel lighter by Week 4.
👕
Clothes fitting differently, especially around the waist.
⚡
More energy during workouts and throughout the day.
💤
Better sleep once late night snacking is under control.
🤷
Soreness in Weeks 1-2, especially legs. That is normal and goes away as your body adapts.
🍴
You will know how to portion your food without guessing.
After Block 1
What Comes Next.
At the end of 4 weeks, we take measurements, compare photos, review your weight trend, and talk about what worked and what was hard.
Based on that, we build the next phase. The program evolves with you. It gets harder as you get stronger. The goal is to keep building on the foundation you lay in these first 4 weeks.
Trust the process.
Follow the plan.
Let the results speak.
COACH CRISTIAN MANZO