The starting line

Today is the day, SO… ready get set BANG!!!   Let’s go…

Starting the journey:

In addition to your diet /exercise journal, for the course of these nine weeks I encourage you to try what Julia Cameron/author of The Artist Way calls “the morning pages” (Three pages of longhand; writing just whatever pops into your head, a stream of conscientiousness).  Okay, I confess I never actually do three pages, I just write three small scrapes of paper. Some chose to write for X number of minutes.  In other words, do whatever you like.  

Week one exercise:

Begin with thirty minutes of daily walking. If thirty minutes is too much, start where you’re comfortable.  If walking is not possible than biking or swimming or kayaking…etc… Any form of movement is great.

Also do as many sit-ups (or crunches) and push-ups as you can (preferably first thing in the morning).  Every day add one minute to the walking and one push up and sit up/crunch. At the end of the week you will be moving 7 more minutes and doing 7 more push-ups and sit-ups than when you started. 

GO YOU!!!

Week one diet:

YOU are responsible for the design of your diet, because in order to be successful YOU need to develop a personal style that works for YOU. Here are a few tips.

 1.  Vegetables and fruits are your best friends (try to eat 5 servings a day).

 2.  Don’t ever skip Breakfast (people who eat a healthy breakfast tend to be thinner than those who skip breakfast).  It’s all about having consistent fuel through the day.

3.  Develop some healthy eating habits/rituals.  For example: My healthy breakfast habit is fruit and yogurt or oatmeal and apples and I usually have a large salad for lunch.  For me, Dinner and snacks are my downfall.   I will be working toward the healthy habit/rituals for my dinner and snacks.

Reminder:

Healthy eating = breakfast, snack, lunch, snack, dinner (consistent fuel throughout the day).

1200-1500 calories for women = Three 300-400 calorie meals and two 100-150 calorie snacks.

1500-1800 calories for men =Three 400-500 calorie meals and two 100-150 calorie snacks.

Remember to journal what you eat and when you eat + your exercise each day.

If you would like a more structured approach to your diet, there are a multitude of diet plans to choose from.  Just remember our focus is creating healthy lifelong habits not quick weight losses that are difficult to maintain.  However, if you want to follow a diet “plan” here's a few we recommend:

The 4321 pyramid (the biggest loser diet) four servings of fruits and vegetables, three protein, two carbohydrates, and one treat 

http://www.livestrong.com/article/393578-how-do-the-biggest-losers-lose-weight-so-fast/

Weight Watches is also a healthy choice http://www.weightwatchers.com/index.aspx

And, I recommend trying my fitness pal http://www.myfitnesspal.com

Remember to stay focused on developing your personal healthy eating habits.  Make sure you’re eating all the food groups and maintain your Journal.

Have a Happy Healthy Day!!!