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Week 5 - Exercise

                    With Teri Alison

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The TLS website has some suggested exercise regimens you can use to get yourself started.

Most you can do with body weight or items you already own like a timer, a chair, or a bicycle.

Once you're "on a roll" and want to take it to the next level,

you can ask your coach to recommend a personal trainer or group class in your area. 

Until then, enjoy these low-tech workouts!



You might also want to join the 


with lots of fun exercise videos and recipes


  1. Find your local state parks to explore. Make a plan to hit as many as you can with friends or the family. They have great trails for hiking, walking or biking. Many have options for canoeing, paddleboarding etc.. Do something fun and new!

  2. Early morning or late night walks. Depending on where you live, there is nothing better than a sunrise or sunset walk with the people you love! Download a pedometer app and try to get 5000 steps in on each walk to get to the desired 10,000 steps a day to be considered active.

  3. At home workouts; You don’t even need equipment a towel or mat on the floor is sufficient. 20 – 40 minutes of a combination of foundational movements like squats, push up’s, sit ups, planks, jumping jacks and step ups on your staircase or picnic table and you will be all set! Make it fun and pump some music and see who wants to join in. Fitness apps and Youtube have plenty of workouts you can follow in your living room, front or back yard!

  4. Add some resistance training with resistance bands, they take no space up at all and you can get some biceps, triceps, shoulders, chest, back and leg workouts in. Here are several videos to give you some info and inspiration!

  5. Bike tours; with restrictions on travel and social distancing, who’s to say you can’t explore local cities and towns within your state. Pack the bikes on the rack, and find a new place to explore via bike. This is a great way to see new areas quickly – finding out where you might want to go back and spend more time. Be sure to read up on the rules of the road if you’re not an avid biker.

A healthy body composition (muscle to fat ratio in the body) is not only essential to sculpting your body and looking great. In addition, it is also incredibly important for long term health! Muscle is built and maintained by challenging the body so try something new, mix up your routine, and have some fun with it!

Fresh Veggies

1. Continue to fill in your journal , starting pg 88

2. Watch the Exercise video

3. Review and print the Exercise Guide

4. Review this web page on body composition and print the 8 workouts


5. Read Chapter 4 in your journal: pages 106-107

6. Watch Melisa's YouTube play list; a collection of short videos

   related to this week's topic. 

7. Watch "Meet Teri"

8. Join the "Get Lean During Quarantine" FB group

9. Continue to eat according to your food plan.  Need to mix things up a bit?

   Check out these recipes 

Looking to next week


Overview    What You'll Eat     Coaches     Detox     Journaling     Low GI Eating     Labels     Exercise     Metabolism     Solutions

Be sure to bring your filled-in Journal to class!

Here's the information for next Monday's call

(we will also be live at M3 Mall)

Metabolism, with Chris Dunning

Monday, 11/02, 6pm - at M3 Mall or via zoom.

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