Publish-Menopause Coaching Information

Calling my girls who’re publish menopause! This one is for you.

I hear from many ladies that their issues about weight acquire, scorching flashes, bone loss, muscle loss and extra are dismissed or diminished, minimized, or they’re informed “That’s simply the getting older course of.” I do know that the modifications you’re experiencing could make you’re feeling actually powerless, and helpless, and like your physique is a stranger to you.

I may not have all of the solutions about what you’re experiencing, as a result of we every have a singular well being historical past and desires – however I do have some wonderful customized coaching and vitamin methods that work for ladies publish menopause due to my persevering with training and analysis. I’ll be right here quickly myself too, and I’m dedicated to getting this data into your palms so you possibly can proceed to construct energy, lose physique fats and revel in higher power and mobility for years to come back.

In any case, the issues we do right now will set us up for the lady we’ll be sooner or later!

How we get right here

Once we’re in our common biking years, the fluctuations between estrogen and progesterone that occur with our month-to-month menstrual cycle give us an “edge” in terms of constructing muscle and decreasing physique fats.

That common cycle of estrogen and progesterone fluctuating backwards and forwards, and better ranges of estrogen generally means we recuperate a bit extra simply, have extra resilience to coaching extra ceaselessly, can regulate our physique temperature, and have a better time rebuilding muscle.

Right here’s what that appears like (based mostly on a 28-day cycle for illustrative functions as girls have all completely different lengths of cycles which are regular):

Moreover, we had our highest ranges of testosterone throughout this time of our lives. Testosterone is absolutely vital for ladies, and contributes to our libido operate and the expansion and renewal of our bone and physique tissue (together with our muscle tissue).

Muscle tissue is what we name “metabolic forex.” The extra muscle you carry, the extra effectively you burn fats and regulate many physique capabilities. That is the physique tissue we most need to maintain onto as we go into perimenopause after which publish menopause. Muscle tissue doesn’t make us cumbersome; it provides us our tone, tightness and energy in all we do.

Additional contributing to why it was simpler so that you can construct and maintain onto your muscle tone again then (regardless of all of the diets you in all probability tried lol), is that we take up extra of the amino acids from the protein we eat throughout this life stage, offering us with most entry to the constructing blocks our our bodies want for muscle restore and regrowth after our exercises.

I’m not saying we didn’t need to “work” for our outcomes again then, but it surely was quite a bit simpler then for a few of these causes.

Perimenopause is that transition part when your menstrual cycle begins turning into erratic, and the hormone ranges can turn into imbalanced because of this. Since most of our intercourse hormones are produced in our ovaries, as we now have extra sporadic and fewer menstrual cycles we’re producing much less and fewer of those important hormones that achieve this many vital issues for us.

That’s the life stage when chances are you’ll first have seen your physique not responding as simply because it did earlier than. That is perhaps while you began to wrestle together with your power or weight, temper, sleep, and physique temperature.

That’s represented on the left facet of this chart – the place the estrogen and progesterone strains begin to go all over:

Whereas testosterone isn’t represented on that chart, it’s also beginning to decline in perimenopause. And that additionally provides to the signs chances are you’ll begin to discover.

Flash ahead to now

Publish menopause, our cycle has stopped fully and estrogen and progesterone ranges have dropped down. So has testosterone. That’s the appropriate facet of the chart above.

Signs chances are you’ll expertise embrace:

• weight acquire
• muscle and bone loss
• erratic or decrease power
• disrupted sleep
• scorching flashes
• temper swings
• dry pores and skin
• sore joints

Addressing these signs

Among the signs chances are you’ll expertise  may be addressed and mitigated by working together with your physician to observe your hormone ranges, and also you may think about using some sort of hormone substitute remedy (HRT) to assist ease the transition signs and help power ranges. Bio-identical hormones will help you handle issues like temper swings and scorching flashes.

In the event you’re keen on hormone substitute remedy and listening to concerning the completely different choices accessible, midway into this podcast you’ll hear my purposeful drugs physician focus on completely different therapy choices, and why she recommends some over others.

It’s ultimate to have blood work or a urine take a look at performed (for instance the DUTCH take a look at, prescribed by your physician) to find out what’s best for you.

Dietary supplements like DHEA, a generally accessible complement that acts as a precursor to testosterone and estrogen may be helpful in stimulating their manufacturing (I like to recommend working with a health care provider on dosing and figuring out if that is applicable for you).

The stress response and its impression on you 

Whereas most of your intercourse hormones are made in your ovaries, some are made by your adrenal glands. This is likely one of the causes I’m at all times speaking about (and personally specializing in) being proactive with stress administration, with a view to help a wholesome stress response. You may help the manufacturing of a few of your hormones over time, even publish menopause with wholesome adrenal operate.

So many ladies in my neighborhood inform me concerning the stress they’re coping with. They find time for train they usually’re doing fairly properly with their nutrient consumption. However they’re nonetheless combating seeing fats loss. Fixed stress can impression our HPA (hypothalamic-pituitary-adrenal) axis. That is how the physique regulates our hormone steadiness in response to emphasize, which might enhance the cortisol ranges in our system, inflicting extra fats storage and muscle breakdown.

That is the time to begin a every day meditation observe or make it a precedence when you’ve fallen out of the behavior. Even when you take 5 minutes to sit down and breathe or hearken to the sounds of nature (the Calm app is a good software), this observe will help floor you, convey you again into equilibrium, and over time aid you develop extra resilience to the stress you face. Be conscious of not over-consuming caffeine, as this may additionally enhance cortisol ranges.

Once we train, we strengthen the physique and are ready when we now have to raise one thing heavy out of the blue, or run quick to catch the practice. We meditate to develop extra inside energy and resilience in order that when worrying issues occur we’re higher outfitted to deal with the burden they placed on our system.

Adaptogenic herbs are additionally promising for supporting the physique’s stress response and hormone ranges, and in some instances assist steadiness these ranges. You may get pleasure from the article during which I characteristic six adaptogenic herbs and their properties. These are just some of the numerous pure natural dietary supplements that may help your hormones. What you want can be distinctive to you. I might additionally suggest getting some sort of hormone testing performed to see what herbs is perhaps best for you as properly. Whereas herbs are mild, they nonetheless impression your physique and it’s good to customise.

Figuring out that the physique is altering and that we gained’t “bounce again” as rapidly from an damage, or construct energy as rapidly signifies that self-care and consistency with stress administration strategies are invaluable.

We lose collagen and elastin over time, and being extra proactive with warming up and cooling down round exercises, stretching, mobility work and doing extra yoga can actually aid you maintain you limber and versatile, and help joint well being (extra on that coming proper up!). Plus, intentional motion can calm and restore the nervous system,  decrease your stress response and enhance your mind-body connection.

Overtraining and under-fueling will backfire on you publish menopause.

With regards to your exercises, staying lively and being constant together with your coaching is vital – however that is the life stage the place we need to get strategic about our coaching, relaxation days and consuming habits moderately than attempting to comply with each weight-reduction plan and each influencer with 6-pack abs.

I see a variety of girls do inadvertently make issues tougher for themselves by coaching extra and consuming much less. This really has the other impact because it creates a better inflammatory response within the physique, and a better lack of muscle and enhance in fats storage.

I believe one of many causes a variety of girls unintentionally overtrain post-menopause is as a result of they count on to get outcomes throughout their exercise – so “extra exercises should equal extra outcomes.”

However really, muscle tissue doesn’t develop or strengthen if you end up exercising. It develops and strengthens after you’re employed out, and after you might have challenged your self, if you end up resting and refueling. 

Among the featured meals in My Dinner Plan! Recipes and consuming plans for six months laid out so that you can use many times!

This appears to be the identical motive why some girls under-fuel – we expect consuming much less means we’re going to turn into smaller. Depriving the physique of vitamins really means we create a worrying atmosphere internally that deprives us of the constructing blocks we have to maintain onto our muscle, weakens our bones, diminishes our power, and creates extra fats storage.

Throughout the post-menopause life stage, we’d like a little bit bit extra of a exercise stimulus to get these diversifications, a little bit bit extra protein stimulus, and a little bit bit extra of a restoration interval to help the tissue restore and regrowth course of. That is the trail to seeing outcomes once more – we simply need to dial in our strategy. That is all completely accessible, and I’ll present you ways!

Making a polarized sequence of train and relaxation drives outcomes post-menopause

Once you work out you create an inflammatory response in your tissue by creating micro tears within the muscle. Because of this I at all times say “Train is a wholesome stress once we are wholesome,” as a result of exercising when our system is already confused doesn’t contribute to muscle energy or fats loss – it creates extra muscle loss and is usually a contributing think about fats storage.

In the event you don’t get sufficient relaxation, you’ll keep in an infected state out of your exercises, and never be capable to restore the muscle tissue – which suggests you’ll at all times be dropping it sooner than you possibly can rebuild it. That is the place many ladies go unsuitable – they maintain coaching and coaching considering that they’re going to lose the burden, but it surely’s really holding them caught in an infected state that contributes to weight acquire and muscle loss. To not point out, a heightened state of irritation doesn’t do us any favors generally: it contributes to achy joints and soreness that doesn’t go away.

Listening to the remaining you want post-menopause is essential. You don’t have the identical “bounce again” resilience you used to have from the estrogen/progesterone biking.

Prior to now these larger ranges of key hormones allowed you to recuperate way more rapidly. However at this stage of life, we have to get smarter about creating an efficient stimulus with the exercises we do, in addition to giving our physique an extended sufficient restoration interval to restore and regrow within the absence of those hormones.

An “efficient stimulus” signifies that your coaching is difficult sufficient to stimulate the muscle tissue to reply and the fats to mobilize (within the subsequent part I’ll element precisely what to do). That’s going to be subjective to every of us, after all. What’s difficult for you’ll rely upon what you’ve been doing earlier than – so work inside your limits and keep away from packages which are going to only run your power into the bottom.

We need to create a extra polarized exercise expertise, the place we go laborious then relaxation properly – and keep out of the “gray zone” doing exercises day after day that aren’t that difficult.

Once you do exercises that basically problem YOU, triggering that adaptive response (and inflammatory response) you want to be totally recovered earlier than you sort out your subsequent exercise, or your physique will simply maintain continually breaking down your muscle with out having the prospect to rebuild. Shedding extra muscle than you possibly can rebuild means much less metabolic flexibility, energy, and mobility.

The three coaching varieties that may help your targets

There are three particular kinds of coaching that may aid you enhance your muscle and bone density, and lose physique fats:

• resistance coaching,
• high-intensity interval coaching (explosive cardio, plyometrics, tabatas, dash coaching – all of those may be kinds of HIIT),
• self care coaching varieties (the yoga, mobility and stretching you do round your exercises).

(In fact you possibly can get pleasure from many kinds of train – these should not the one issues accessible! However together with them in some type every week will actually help you in strengthening and sustaining muscle and bone density, and dropping physique fats.)

ONE: Resistance coaching is extremely useful on your physique, and the quantity of resistance that’s best for you is determined by what you’ve been doing earlier than. Right here’s a information that will help you discover the place you at the moment are, and what the subsequent steps are:

• In the event you’re new to coaching and constructing a base, body weight coaching may be a good way to construct a powerful basis.
• In the event you’ve largely been doing body weight coaching, now’s the time to discover how one can make that more difficult and begin to add some weighted objects to some strikes you’re doing.
• In the event you’ve been coaching with some gear (like dumbbells or bands for example), now’s the time to get extra particular with the way you strategy utilizing that weight. If you can begin to work inside rep ranges – say 8-12 to begin – you give your self a ceiling of how a lot weight is suitable for you and a benchmark to get stronger from. So when you select a weight for a biceps curl and you are able to do 20 reps with it, go heavier. Discover a weight that makes it very laborious to go previous 12 reps, however that you are able to do at the least 8 with. You will have to do some experimenting however attempt various things out.
• As you construct confidence with such a coaching, you’ll get stronger. You will have heavier weights to do the identical quantity of reps as earlier than so maintain going! In the event you begin discovering an 8 rep weight that’s fatiguing, you possibly can construct into decrease rep ranges and heavier resistance, working right into a 6-8 rep vary after which down right into a 4-6 rep vary. This may imply you need to develop your assortment of dwelling gear, or go to the gymnasium and begin utilizing the choices they’ve.

However no matter you do, wherever you’re at, the aim is to work towards sufficient of a load the place you might be challenged as a result of that’s what will stimulate your tissue to reply within the absence of that anabolic (muscle supporting) estrogen.

TWO: Excessive depth interval coaching or HIIT is short-burst cardio. Plyometrics, leaping, dash coaching, interval coaching, and so forth – all assist get your coronary heart price up for a brief period, serving to to mobilize fats effectively.

Reasonably than making each cardio session an extended gradual distance exercise of repetitive impression in your joints, short-burst coaching is extremely environment friendly and yields higher ends in the long term. It contributes to sturdy joints, and strengthens your muscle tissue. You are able to do it on the identical day as your resistance coaching or do low impression resistance coaching someday, and devoted HIIT coaching one other day.

In the event you wrestle with cardio, short-burst coaching may be a good way to slowly ramp it up. If you want to do a lower-impact model of a HIIT transfer, do what will get your coronary heart price up and take a modified model as you get stronger.

I hear from a variety of publish menopausal runners who discover extra aches and pains than they used to. That could be a positive signal their physique isn’t capable of recuperate – both as a result of they’re not resting sufficient to deal with the inflammatory burden created by their coaching, and/or they’re not consuming sufficient protein to help the restore course of their physique goes via after their coaching session. If the lengthy, gradual distance is one thing you actually get pleasure from, work it in additional strategically (in all probability rather less, and pair it with extra resistance coaching to strengthen the muscle mass round your joints) moderately than making it the one approach you’re coaching.

THREE: Yoga, mobility and stretching 

That is the time to concentrate on holding your muscle tissue wholesome. You could want a little bit extra of a heat up earlier than your exercises than you used to – and when you’re coaching at a better stage you positively need to be warmed up moving into. Generally you should utilize the start of a exercise to heat up. However when you have the time, get in your foam curler and spend a couple of minutes warming up the fascial connective tissue and getting ready on your coaching.

Publish-workout, whereas your physique continues to be heat perform a little calm down stretching. It is a wholesome solution to transition from an intense exercise session and produce your coronary heart price down, but it surely additionally helps your joint well being and mobility.

Including mobility or yoga periods on a relaxation day is nice too, as a result of enhancing flexibility helps your muscle tissue keep supple and attentive to resistance coaching and retains your joints wholesome too.

I’m positive you realize the significance of normal motion all through the day, but it surely’s price mentioning – a large amount of fats loss comes from low key every day actions like strolling – so maintain shifting and keep away from lengthy intervals of sitting.

BTW – I’ve put all 3 of those items collectively for you in my Rock Your Life problem packages! My challenges have customized sequences (known as “tracks”)  that supply polarized coaching and restoration days so you possibly can harness the facility of resistance coaching and explosive cardio for your self, and get the correct quantity of relaxation to see your physique reply.

Why you want extra protein than you used to

Right here’s the final piece of what’s going to get your physique to reply to your coaching post-menopause: eat extra protein. In the event you don’t have sufficient amino acids (from protein) circulating in your system all through the day and your physique wants to make use of them, it breaks down your muscle tissue to entry the aminos saved there.

The amino acids that we get from our protein meals play an vital position, contributing to:

• Muscle tissue restore and regrowth (often known as muscle protein synthesis)
• Immune system help
• Cognitive operate and temper (supporting the manufacturing of neurotransmitters)
• Forming the constructing blocks of our hormones
• Forming the constructing blocks of enzymes (vital messengers)

We don’t take up the amino acids as simply as we age, which suggests we have to eat extra protein to do the identical quantity as earlier than. Lively girls underneath 40 could make do with 20-30 grams per meal, however lively girls over 40 ought to intention for extra like 30-40 grams per meal. This can give your physique the constructing blocks it wants for all of the issues amino acids are wanted for, along with serving to protect muscle tissue.

This is likely one of the explanation why a variety of girls begin to see such a change of their physique composition beginning in perimenopause. This variation turns into extra drastic publish menopause – they maintain dropping muscle as a result of they’re not consuming as a lot protein as their our bodies want to keep up their muscle tissue. You may keep a variety of your tissue – even with out a lot coaching – when you eat sufficient protein.

We need to embrace protein with every meal, and take note of fueling round our exercises to optimize our physique’s capability for tissue restore and muscle protein synthesis (utilizing healthful dietary supplements just like the Entire Betty protein powders I make or different high-quality merchandise may be actually useful and make life simpler).

Possibly you’ve by no means checked out what number of grams of protein are within the meals you’re making. That is the time to begin paying consideration. You may search for the quantity of protein within the meals you’re making by looking out on-line, or by studying the vitamin label, after which enhance your recipes with a little bit additional of your protein supply to get your numbers up. Begin with 20-30 grams per meal, then slowly construct on that. It, it can turn into simpler with observe.

What about carbs and fats?

Carbohydrates are damaged down into glucose, which can be utilized for speedy power, or despatched to the liver and muscle mass and saved as glycogen. Your physique wants this gas for power, efficiency in your exercises and restoration too. Once you don’t have that prepared power supply, your physique will break down your muscle tissue, one thing you need to keep away from.

Fiber is a crucial part in complete meals carbohydrates that slows the discharge of sugar into the blood, which supplies you extra regular power, helps your wholesome intestine micro organism and immune system, and helps an optimum digestive circulation. Fiber wealthy carbs from fruit, greens and complete grains are extra satisfying and digest extra slowly – plus they gained’t set off an insulin response like high-sugar processed meals will – so make them your go-to power supply.

If there was ever a time in your life to be conscious of sugar consumption, it’s now. Protein will help with that when you wrestle with cravings – it’s the most satiating nutrient (much more than fats or carbs) and consuming sufficient will help steadiness out your cravings. One of many impacts that an excessive amount of sugar can have is decreasing our testosterone. Alcohol consumption does that as properly, so be conscious and conscious that this may contribute to better bone and muscle loss as testosterone ranges diminish.

I don’t suggest a no-carb or low-carb weight-reduction plan for any size of time. Long run carbohydrate deprivation leads to a whole depletion of your physique’s storage glycogen ranges, depresses your immune system, reduces your train tolerance, decreases metabolic operate, and a bunch of different points.

Fats helps gas your muscle mass for low to average depth exercise. Wholesome fats in your meals can be very satisfying, and will help you’re feeling full while you embrace it in steadiness with different vitamins. It additionally helps decelerate how rapidly meals exits your abdomen. This helps maintain your blood sugar ranges steady which prevents an insulin spike that may set off fats storage.Understand that some nutritional vitamins that your physique actually wants like A, D, E and Ok are all fats soluble, and may’t be absorbed with out the presence of dietary fats.

Having sufficient wholesome fats in your weight-reduction plan supplies you with lasting power in your exercises and every day actions. Together with glycogen (how your physique shops glucose from carbohydrates), fats is burned throughout train and low impression actions to spare the important amino acids from protein in your muscle tissue.

Consuming sufficient on your wants every day

One undesirable facet impact of the hormone modifications we expertise publish menopause is a lower in urge for food. This may make it tougher to get the important thing vitamins that you simply want.

A startling statistic I discovered in my analysis was that an enormous proportion of feminine athletes (lively girls rely as athletic right here!) undergo from LEA, which stands for “low power availability.”

In a nutshell, LEA is outlined as having restricted power accessible to help your regular physique capabilities as soon as your power expended via train is subtracted out of your complete dietary consumption power.

In different phrases, when you’re not consuming sufficient, your physique can’t maintain regular capabilities on prime of your exercises. When lively girls don’t eat sufficient, their metabolic well being and hormone ranges, their bone density, temper, capability to construct lean muscle, and a lot extra are affected. That is particularly impactful publish menopause, as we extra simply lose our muscle tissue within the absence of our biking hormones.

Fueling round your exercises will enable for diversifications, improve power output, and aid you protect the lean mass you might have so you possibly can construct extra. In the event you simply concentrate on 3 meals a day that embrace sufficient protein on your wants (alongside your carbs and fat) this may be fairly easy. You may need to add a bonus protein smoothie in any time of day that it’s handy. This will help enhance your general protein consumption for the day when you’re unsure you’re getting sufficient in your different meals.

Consuming extra protein isn’t going to bulk you up or make you a bodybuilder – it’s going to tighten you up and “tone” you up as a result of it supplies the constructing blocks that help your muscular tone. And keep in mind, extra muscle means extra environment friendly fats burning.

Strive My Dinner Plan for tasty simple meals, “sensible” grocery lists performed for you and 6 months price of consuming plans!

Tips on how to put all of it collectively: the Publish Menopause Coaching Trifecta

That is your important post-menopause motion plan summarized:

1. Your coaching program ought to embrace resistance coaching and HIIT, be difficult for the place you’re at, and embrace self care (like warming up/cooling down, utilizing a foam curler, and so forth).
2. Relaxation days ought to be actual relaxation days (not attempting to sneak in a future or an additional exercise). Sure you are able to do some mobility or self care actions, however keep in mind you’re giving your physique restoration time so you possibly can hit your subsequent exercise laborious and drive these diversifications.
3. Enhance your protein consumption and gas round your exercises so you might have the constructing blocks you want to help your coaching and every day wants for amino acids.

So a pattern schedule for you may seem like one in all these roughed in schedules:

4 Day break up:

• M- decrease physique exercise
• Tu – higher physique exercise
• W – REST (mobility, self care exercise choices)
• Th – full physique exercise (low impression)
• F-  HIIT exercise
• Sa – REST (mobility, self care exercise choices)
• Su – Yoga (or different sort of self care exercise)

3 Day break up:

• M – exercise (instance: HIIT+ full physique energy coaching)
• Tu – REST
• W – exercise (instance: HIIT + decrease physique energy coaching)
• Th – REST
• F- exercise (instance: HIIT + higher physique energy coaching)
• Sa – REST
• Su – Mobility, Yoga or different self care exercise

There are different methods I might write these splits, the principle level is that there’s a very balanced restoration plan constructed round your coaching. It’s not that it’s a must to practice higher physique/decrease physique on again to again days, it’s simply an instance of in case you are coaching on again to again days, you need to fluctuate the coaching you do. You might additionally do a low impression exercise then a plyometric-only exercise on the again to again day, however I’d suggest a full restoration day subsequent.

Whereas these coaching sequences should not distinctive to post-menopause, they serve us significantly properly at the moment in our lives as a result of coaching quantity (as in depth) paired with sufficient restoration turns into important for us in seeing outcomes as our hormones change.

Inside Rock Your Life, I’ve bought over 60 problem packages for which I’ve created these coaching splits, and I present steerage for my members who’re within the publish menopause life stage (plus perimenopause and our biking years). There are completely different tracks: one for anybody to make use of along side their pure cycle, and 1-2 others that comply with the three and 4 day splits.

I’ve the whole lot from body weight coaching to dwelling exercise gear (dumbbells and bands) to full-on barbell weight coaching. There are low-impact challenges, and help for these starting or rebuilding.

Zelda was in publish menopause when she began her journey in Rock Your Life – try how a lot she improved her general well being and physique composition!

“18 months in the past I couldn’t do a sit up, and just one push up! I used to be in full blown menopausal whirlwind, with an onset of hay fever, extreme sinusitis, bronchial asthma, and an autoimmune situation that was attacking my physique, all new to me! I used to be breathless and actually thought I used to be rolling down a hill of no return. The docs stated weight-reduction plan wouldn’t assist me!

I discovered Betty Rocker a yr in the past with MFC, and since then I’ve revamped my gas via Betty Rocker meal plans. I’m on prime of all of my new discovered illnesses – they’re nonetheless there, however weight-reduction plan retains the autoimmune in examine. I’m a Warrior Girl Problem twice over, Health Addict Problem, I’ve performed 7 weeks of energy coaching, Sculpt Domination, two 5-day Challenges, and now in the course of Lioness Part 1. I’m 68 kilos down in weight….I’m extra balanced, a greater me, for myself, and for others. Thanks RYL!”

And check out Voni’s wonderful progress and the outcomes she had as soon as she began following the steerage and challenges within Rock Your Life!

“1 yr in the past I pressed play to day 1 of Betty Rocker’s Make Fats Cry free 30 day program. I virtually died by the best way.  At present I’m on day 5 of my eleventh problem. What I discovered was a well being program that I LOVE! Thanks coaches! After the 30 day problem, I joined you right here on Rock your Life and because of this met the best bunch of inspirational girls ever! Thanks rockstars! And naturally a 1 yr #rockiversary known as for progress images.

Click on right here to entry Rock Your Life!
(returning members use the returning members button and welcome again!)

You can even discover these sort of programming splits constructed into my different Betty Rocker packages!

• House Exercise Domination was written as a 4-day break up, and features a bonus calendar with a 3-day break up.
• House Exercise Domination 2 has a bonus calendar with a 3 day break up.
• Lioness was written with each a 3 day and a 4 day break up constructed proper into it.
• The Booty and Abs Problem has 3 tracks, with a 3 and 4 day break up as two of the choices.
• The 90 Day Problem has a bonus 4-day break up calendar that adjusts the plan days barely to your profit.

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