Thursday, December 27, 2012

January Challenge

So I decided to start this challenge because when I started my journey to fitness there were no real guides to help me as a beginner. There are a few things you need to get in order before you officially start.  You want to lose weight but starting seems like such a big deal. Well that is what this challenge is about, getting you set up to succeed.  We will do this challenge in 3 phases and each phase you will add something to your toolbox.

My recommendation prior to Phase 1:

1. If you have not been to the doctor in a year schedule an appointment as soon as possible.  Get a full work up make sure you have your cholesterol checked, blood glucose levels and thyroid levels.  Ask your doctor about how they see your weight affecting your health.

Phases 1.   January 1 to 10

1.    Go to the dollar store pick up some measuring cups and spoons.  Ultimately you would like to get a food scale but measuring cup and spoons are a cheap weigh to get started quickly.  From day one you will either weigh or measure  (both) all of your portions.
       Grab a cheap notebook or one you already have. You will from day one write down everything that you put in your mouth. No matter what it is, this for your eyes only.  Write down  the food and calories , pick a calorie point you would like to for a day, don’t go below 1200  a day!!!
     On day 1 weigh your self and measure your legs, arms and waist.  Pick a time of day that you can repeat   in ten days.  (Put the scale away and don’t touch again for 10 days!!!!)
       Look around your house do you have any work out DVD’s, do you have a gym membership you are not using. Shoot do you have sneakers or weights. Find the tools that you are ready have and use them. DON’T purchase anything new.  Commit to 30 minutes of cardio and 20 minutes of strength training six days a week.  Walk for 30 minutes, run get on the elliptical or do walk away the pounds.   For strength if you have weights use them I will post some work out guides for you to use.  If you don’t have weights use-canned food to start.   Track you exercise in the same notebook you use for your food.

Side note: many of you might be tempted to use an online sight to start. That is fine but what if you don’t have access to that sight all the time. Small notebook is easy to carry and you can keep it with you at all times.  The simpler this is the better it is.

5.     Go grocery shopping !!!  

a.     Shop for lean ,meats and fish shoot for 95 percent
lean or higher. If it’s only 90 percent lean, a 100-gram (about 3.5-ounce) portion of meat would still have 10 grams of fat per serving—not exactly low-fat. When buying poultry, choose breast (whole or ground) only.  Splurge on shrimp. This high-protein, low-fat, low-calorie option feels decadent, so pick up a shrimp cocktail ring., beans, fruits , vegetables, low fat dairy and  whole grains.   

b.     Low fat dairy,  don’t buy a brick. Cheese is way too easy to overeat if you’re faced with a big hunk of it. If there’s a block you love, take it to the deli and ask them to slice it into 1-ounce portions. Otherwise, look for string cheese. Buy nonfat greek yogurt but be careful not purchase the ones with lots of extra  sugar loaded in them. 

c.      Vegetables and fruit grab a rainbow. To get a variety of nutrients, try to include every color of the spectrum—red, green, orange, yellow, purple, white—in your diet. Shop on delivery day. Ask your grocer when the store receives produce. Fruits and veggies lose nutrients and flavor the longer they sit out in the air and light.

d.     Whole grains Try quinoa, bulgur, barley, and brown-rice pasta to add new elements to your menu. 

e.  Look at labels if you don't understand the ingredients then don't buy it. Shop the perimeter of the store.  look at fruits and vegetables as snack instead of buying 100 cal snacks or puddings.  

f.       Sit down and plan all your meals for 10 days.  Bag up fruits and veggies in snack bags and put them in a bowl in the fridge. That way you have snacks ready to go.  Pack you lunch  and snacks everyday that way you have control over what you are eating.  Look on pintrest , cooking light an eating well. You have some others but plan a menu so that you wont feel deprived.  That way you know what you will be eating for all of your meals

tip:  Every time I leave he house I grab a snack and throw it in my purse. I usually grab one for my entire family. It keeps us from snacking on fast food and junk. If you use nuts as a snack make sure you measure them!!!!!! 

So that is phase 1,  they say it takes 2 weeks to make something a habit , I am giving you 10 days to get it together before adding anything to your list.  Ready, set, get  off the couch!!!!

Phase 2 will be posted January 5, 2013!!!

No comments: