Are you ready to throw on your swimsuit and head to the beach? Without hiding behind that coverup? Let's work hard for the month of May and get to the beach together! The power of commitment and accountability might be able to help you reach your goal, so lets do it!
I am going to offer some guidelines for Nutrition and Fitness. How closely you follow them depends on how much you want to reach your goals. I can only help you so much, it is up to you to make conscious decisions for yourself!
Nutrition Guidelines:
Nutrition plays a MAJOR role in your weight. If you exercise hard for an hour then pick up a Big Mac and coke on your way home, have you really accomplished anything at all...I think not!
1. Drink water, and lots of it-aim for 1/2 your weight in ounces a day!
2. Cut out the white. White pasta, white rice and white sugar. Look for 100% whole grain/wheat bread and pasta.
3. Aim to eat 6+ cups of veggies and 1-2 cups of fruit a day. They help fill you up, are low in calories and fat and if you don't now, you can learn to love them!
4. Don't drink too many calories. Cut out your soda and alcohol, decrease your fruit juice and energy drinks, and cut back on your caffeine!
5. Eat every 2-3 hours. This prevents your metabolism from slowing and prevents you from getting so hungry that you are tempted to empty the pantry in your next meal!
I would recommend food journaling. Get an idea of what you are consuming in a day, find out when your weak times are and plan for it. Have healthy foods around, find something to distract you. Every time you reach for a cookie or cupcake or other snack, ask yourself if you REALLY need it, ask yourself if it tastes better than reaching your goals will feel. Yes, we all get off track on occasion, but hop yourself right back on track and focus! It is only a month, you can manage without the wine and cookies for ONE MONTH!!!!
Fitness Guidelines:
Aim for 45+ minutes, 6 times a week. A good plan would include 3 alternating days of resistance training and 3 days of cardio in addition to 1 "rest" or stretch day. What exactly constitutes exercise? Anything that gets your heart rate elevated and keeps it up. Vigorous housecleaning and gardening can be great exercise, walking the dogs briskly around the neighborhood, running bleachers at a nearby school. I like to run, hit the gym or workout to a fitness DVD, but we are all at different levels. You need to find an activity that you enjoy, that you can fall back on when you really don't feel like exercising, but you know you need to!
If you follow these guidelines for the whole month of May, I guarantee you will see changes in your body in one month! There is no magic fix, it takes hard work and commitment, but I know you can do it! Take your measurements and before photos so you can see! Maybe it will encourage you to continue on after May 31st :)
Please invite your friends to join us, the more the merrier, and post how you are doing, let me know if you have questions, and let's get ready to hit the beach!
If you are looking for a workout program I would love to tell you about the great variety Beachbody has from TurboJam (a dance party), to Brazil Butt Lift and Slim in 6, to hardcore programs like P90X and Insanity! Great stuff. I have been drinking Shakeology for3 months now. It has helped me increase my energy, reduce my cravings and I have gradually lost a few pounds each month. Let me know if you would like more info on any of these amazing products, or contact your coach! www.beachbodycoach.com/nicolabx
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