WEEK 4 - Day 1 - Dr. Venus
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WEEK 4 – Day 1




Start The Exercise Plan



For those of you who have received an exercise plan in the Fitness App, get started! (Note: Using the Fitness App on your mobile phone is a great way to view the exercise demo videos while you work out.)

  • Make sure you warm up before each workout. I have a suggested warm-up you can try: CLICK HERE to download.
  • If you have a BUILD plan: I suggest that you do not do more than 2 BURN workout days in a row. Take 1 day off from weight training after doing 2 days straight of BUILD workouts; however, you can do a cardio workout on this “rest” day. Cardio workouts should be done 3 days per week and consist of 20 minutes of moderate exercise (e.g. elliptical machine, recumbent bicycle, or walking about 4 miles per hour). If you choose to do Cardio on the same day as a BUILD workout, then do Cardio after the BUILD weight training workout.
  • If you have a BURN plan: I provided a beginner’s workout plan and will increase days per week and intensity as we move from week to week. I recommend splitting up the 3 days with at least 1 rest day in between. But you can do up to 2 days in a row, if you like.  If you are more advanced in your exercise training (or accustomed to exercising more frequently), consider repeating this circuit of workout days so that you exercise 6 out of the 7 days this week; in other words, you would do Day 1, Day 2, Day 3, and then repeat Day 1, Day 2, and Day 3 again.
  • Whether you have a BURN plan or a BUILD plan: Go at your own pace. Increase the intensity (or the amount of weight you use) as appropriate for you. It should feel somewhat difficult to achieve the last 1-2 repetitions.


  • If you want to check your exercise form, compare it to the exercise demo video, AND get some feedback from me…watch this:



1) If you’re not ready to go FULL OUT with the exercise plan yet…that’s OK. If you’ve been trying out my suggestion of creating a habit, then you may want to add on another step. Every time you wake up, or finish washing your dishes after dinner, or whatever that regular activity is that you choose as the one to trigger your workouts…put on your workout shoes. Then do the next step you’ve been practicing. If your chosen workout is taking a walk after dinner each night, maybe you are heading to the front door and grabbing a jacket. If you want to do a home workout from the exercise plan I’m giving you, then maybe you’re putting on some workout clothes (a top and a bottom).


NOW, do the next step. If you plan to go for a walk, just step outside your front door and stand on your porch. If you’ll be doing a home workout, then grab your mobile phone (to access the Fitness App) and stand in your home exercise area. Whatever that next step is just do that. Every day. Every time you put on your workout shoes…AFTER every time you do that trigger activity (washing dishes, waking up in the morning, etc).


If you need  a little more time to install that first 2 habits (e.g. putting on your workout shoes, then putting on some workout clothes), that’s fine. Just keep doing that and don’t worry about adding on right now.


2) Remember that you are repeating last week’s meal plan starting today.


3) Mark your calendars for the next group coaching call on Thursday, November 16th, at 8:15pm ET. The call-in number and Zoom link will be posted on the Home Page and in your daily email the day before the group call.


3) If you have any questions about anything…let me know in the Facebook group –   https://www.facebook.com/groups/discoveryourzen/



(Not a complete list, but some important highlights.)


1) Log in to the Fitness App on your COMPUTER – https://doctorvenus.com/app-login/ – and  go to the FORMS tab. If you haven’t completed the Client Agreement form and the PAR-Q form from Day 1’s ACTION STEPS, do that today and sign them. Be sure to click SAVE when you’re done. (You can not receive the meal plan and workout plan when they are released until we have those completed forms on file.)


2) If you haven’t done so yet, send an email to team@DoctorVenus.com and state whether you want a vegetarian or non-vegetarian meal plan. It will be sent to your Fitness App by the next day.


3) If you haven’t done so yet, send an email to team@DoctorVenus.com and let me know whether you want an exercise plan for weight loss (focused on burning calories) or for building/maintaining your mass.  So you just need to indicate whether you want a BURN or BUILD program. It will be sent to your Fitness App by the next day.


4) Download the Set Your Goals Checklist and complete it. CLICK HERE to download.


5) Download the Program Planner that you can start using, if you wish. CLICK HERE to download.


6) Download the Kitchen Clean Out handout and use it to guide the clean out of your kitchen BEFORE you start your meal plan. CLICK HERE to download.


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