Week Four: Intention + Sustainability

Welcome to Week 4 — this is where momentum becomes sustainable strength.

By now, you’ve built consistency (Week 2) and added intention and community (Week 3). This week is about doing the work well, listening to your body, and staying fully engaged without burning out. Strong momentum isn’t reckless — it’s smart.

WEEK 4 FOCUS: INTENTION + SUSTAINABILITY

FITNESS (Train Smart, Not Just Hard)

You don’t need to add more workouts — you need to train with purpose.

Aim for 4–5 total training days this week:

• 2 Strength Training Sessions

• 1 Studio Class

• 1 Coaching Session

• (Optional) 1 light cardio, walk, or recovery session

How to “level up” this week:

• Focus on excellent form on every rep

• Choose one lift to truly dial in (tempo, control, range of motion)

• Push intensity on one workout, not all of them

👉 Use your coaching session to ask:“What should I push right now — and what should I protect?”

NUTRITION (Consistency With Awareness)

This week isn’t about changing foods — it’s about awareness and timing.

✅ Protein stays the anchor

Continue aiming for 25–35g per meal, and prioritize:

• Protein at breakfast

• Protein after training

✅ Fiber + balance still matter

Keep building meals around:🥩 Protein + 🥦 Produce + 🥔 Carbs + 🥑 Fats

Week 4 upgrade:

• Notice how meals make you feel

• Identify which foods support energy vs. drain it

No perfection needed — just awareness.

HYDRATION (Support Recovery & Performance)

Stick with:

✅ Half your bodyweight in ounces daily

Week 4 upgrade:

• Add electrolytes on harder training days

• Pay attention to hydration before workouts, not just after

Energy levels often improve just by hydrating better.

RECOVERY (This Is Where Results Lock In)

Recovery is no longer optional — it’s how you stay consistent.

This week, aim for 3–4 recovery touches:

• HyperIce or recovery tools

• Massage chairs

• Sauna sessions

• Foam rolling or mobility work

👉 Even short recovery sessions (5–10 min) count and compound.

MENTAL HEALTH (Protect Your Momentum)

Week 4 can feel mentally challenging — that’s normal.

Choose one mental reset practice and stick with it:

• 2–5 minutes of slow breathing

• Evening wind-down routine

• Short outdoor walk

• Write down one thing you’re proud of each day

Momentum grows when your mind feels supported, not pressured.

YOUR WEEK 4 MOMENTUM CHECKLIST

Focus on quality and sustainability:

✅ 2 Strength Sessions (excellent form)

✅ 1 Studio Class

✅ 1 Coaching Session

✅ Protein at every meal

✅ Hydration goal daily

✅ 3–4 recovery sessions

✅ 1 daily mental reset practice

Week 4 is about proving to yourself that you can stay consistent without burning out. Train smart, recover well, and trust that everything you’ve built so far is working.

You’re stronger than when you started — and your Energy Fitness family is right here with you as you head into the final stretch.