Week Two: Your Momentum Blueprint

Welcome to Week 2 — this is where momentum starts to feel real. Last week was about getting started. This week is about building a rhythm you can repeat.

You don’t need to do everything perfectly. You just need to stay consistent with the basics — fitness, nutrition, hydration, recovery, and mindset.

Below is your Week 2 Momentum Blueprint with simple, specific targets to focus on.

WEEK 2 FOCUS: RHYTHM + ROUTINE

FITNESS (Your Weekly Game Plan)

This week is about creating a schedule you can repeat — not doing the most.

Aim for 4 total training days this week:

• 2 Strength/Cardio Sessions (your own workout / gym floor)

• 1 Studio Class

• 1 Coaching Session (1-on-1)

If you’re newer: 3 days is still a win.

If you’re experienced: stay consistent and don’t overcomplicate it.

Suggested structure:

• Strength Day (Full Body): lower body + push + pull + core (45 min)

• Cardio Day: steady state cardio (30-45 min)

• Studio Class: show up, move, have fun (45 min)

• Coaching Session: get guidance, structure, and accountability (45 min)

👉 Pro tip: Put your workouts on your calendar like an appointment.

NUTRITION (Simple Wins That Work)

This week we’re focusing on the most common building blocks of results:

1) Protein at every meal

A great starting goal is 25–35g protein per meal (or ~90–130g/day depending on your needs).Great options: chicken, turkey, eggs, Greek yogurt, cottage cheese, lean beef, protein shakes, tofu, fish.

2) Fiber daily

Aim for 25–35g fiber/day by adding:

• fruits + veggies

• beans

• oats

• whole grains

3) Balanced meals (the easiest formula)

Try: Protein + Color (produce) + Smart carbs + Healthy fats

Supplements (optional, not required):

• Protein powder (for convenience)

• Creatine (for strength + performance)

• Magnesium (for sleep + recovery)

• Omega-3s (general health support)

HYDRATION (Daily Target)

Aim for: Half your bodyweight in ounces of water per day

Example: 160 lbs → ~80 oz/day

If you’re sweating a lot, taking classes, or drinking caffeine — bump that up.

👉 Quick tip: Start your day with 16–24 oz before coffee if you can.

RECOVERY (Build Momentum Without Burnout)

If you want to stay consistent, recovery has to be part of the plan.

This week, aim for 2 recovery sessions (5–15 minutes each):

• HyperIce / recovery tools

• Massage chairs

• Foam rolling

• Stretching

• Sauna session

Best times:

• right after workouts

• before bed

• on rest days

MENTAL HEALTH (Momentum Starts in Your Mind)

Pick 1 simple daily practice for Week 2:

• 5-minute walk outside

• 60 seconds of deep breathing

• “Win of the day” journal note

• Put your phone away 30 minutes before bed

Consistency here makes everything easier.

YOUR WEEK 2 MOMENTUM CHECKLIST

If you do nothing else, aim to complete:

✅ 2 Strength/Cardio Sessions

✅ 1 Studio Class

✅ 1 Coaching Session

✅ Protein with every meal

✅ Half your bodyweight in ounces of water daily

✅ 2 Recovery sessions this week

✅ 1 mental health practice daily

Week 2 is where you build the routine that creates results. Keep it simple, stay consistent, and lean into the support around you. Your Energy Fitness family has your back.