#RAISETHEBAR2018
4 WEEK TRAINING PROGRAM

Raise the Bar is a 4 week virtual personal trainer to take your fitness to the next level. We'll focus on full body strength training, plus cardio and high intensity interval training to get you in amazing shape fast.

Raise the Bar

Week 1 Workout

Raise the Bar

Week 2 Workout

Raise the Bar

Week 3 Workout

Raise the Bar

Week 4 Workout

Workout Calendar

Week 4

0:45 seconds recovery between sets, supersets, and circuits

Monday

legs

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Tuesday

push/pull (back/chest)

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Wednesday

HITT Cardio (Optional)

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Thursday

Legs

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Friday

Push/Pull (Shoulders/Arms)

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Fuel Your Journey

ISO 100 GOURMET CHOCOLATE

“Would recommend it to anyone.”
—Izzy from South Gate, CA

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SUPER MASS GAINER RICH CHOCOLATE

“Love it.”
—Jose from Mill City, OR

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ISO 100 GOURMET VANILLA

“This protein tastes great, it mixes easily and does not foam.”
—Taylor from Olympia, WA

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DYMATIZE PRE W.O. COTTON CANDY

“This works if you need that extra kick to get your workout finished.”
—Jenna from Louisville, KY

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ISO 100 FUDGE BROWNIE

“This stuff is good!”
—Keto Ninja from Seattle, WA

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ISO 100 BIRTHDAY CAKE

“Hands down the best in my book.”
—Just Pete from Michigan

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EAT LIKE A CHAMP

Erin Stern's personal recipes and nutrition tips

BLUEBERRY CHEESECAKE SHAKE

268 calories, 32g carbs, 32.5g protein, 1.3g fat

DIRECTIONS
  1. Combine the blueberries, protein powder, Greek yogurt, vanilla extract, almond milk, and ice in a blender. Pulse for 15 second intervals until the ingredients are well incorporated.
  2. Scrape the sides of the blender with a rubber spatula. Blend on high for 1 additional minute, or until the ice is crushed and the shake is smooth and creamy. Transfer to a glass and serve immediately.

SOUTHWESTERN CHICKEN STREET TACOS

260 calories, 24.7g carbs, 28.1g protein, 4.6g fat

    INGREDIENTS
  • 1lb boneless, skinless chicken breasts
  • 1/2 tbsp minced garlic
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp salt
  • 1 tsp ground black pepper
  • 1 medium red onion, sliced into 1/4 inch wedges
  • 1/2 cup pico de gallo
  • 8 small corn tortillas
  • 1 lime, sliced into quarters
DIRECTIONS
  1. Spray a medium cast iron skillet with non-stick cooking spray and place over medium-high heat. Season the chicken breasts with the garlic, cumin, paprika, salt and black pepper.
  2. Add the chicken breasts and onion wedges to the skillet. Cook the breasts for 4 to 5 minutes per side, or until the juices run clear and the internal temperature reaches 165°F (74°C). Remove the skillet from the heat and allow the breasts to rest in the skillet for an additional 5 minutes.
  3. Transfer the onions to a bowl, then transfer the chicken breasts to a cutting board and slice into ½-inch (1.25cm) strips.
  4. Briefly place the tortillas in the hot skillet to warm. Assemble the tacos by spooning 1 tbsp salsa into each tortilla, followed by 2oz. (55g) chicken, the onion wedges, and a squeeze of lime juice over top. Serve warm.

CHILI LIME SALMON POUCHES

165 calories, 0g carbs, 25g protein, 7.2g fat

    INGREDIENTS
  • 1 medium wild salmon filet, approximately 1lb
  • 2 large limes, sliced into 1/4 inch (.5cm) slices (reserve 1/3 of each lime)
  • 2 tsp chili powder
  • 1/2 tsp salt
  • 1 tsp ground cilantro
DIRECTIONS
  1. Preheat the oven 400°F (204°C). Cut a piece of parchment paper large enough to create a pouch for the salmon. Place the parchment on a large baking sheet.
  2. Arrange enough lime slices on the parchment paper to create a bed for the salmon filet. Place the filet, scales-side-down, on top of the lime slices.
  3. Squeeze the reserved lime over the filet, discard. Season the filet with the chili powder, salt and cilantro. Place the remaining lime slices on top of the filet.
  4. Fold the parchment paper over the salmon and crimp the edges to form a pouch. Bake for 15 minutes. Serve hot.

PUMPKIN PIE BOWL

266 calories, 30.9g carbs, 25.7g protein, 5.9g fat

    INGREDIENTS
  • 1 6oz container plain 2% Greek yogurt
  • 1/2 cup canned pumpkin puree (not pumpkin pie mix)
  • 1/2 tsp powdered stevia
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/4 cup puffed brown rice cereal
  • 1/4 cup fresh strawberries, thinly sliced
DIRECTIONS
  1. In a medium bowl, combine the Greek yogurt, pumpkin puree, stevia, cinnamon, and ginger. Mix well to combine.
  2. Top with brown rice cereal and strawberry slices. Cover tightly with plastic wrap and place in the refrigerator to chill for at least 30 minutes before servings.