hey guys....i hope this week is going well and everyone is doing alright with your workouts and our commitment to no alcohol. i will admit i had a beer the other night and i got half way through and decided it was far too sweet and i was done. i guess two weeks of little sugar will start to change your taste buds.
so a little heads up for next week....
we are focusing on processed foods so i wanted to give you a chance to do a little shopping before monday in case you needed to. more label reading will be important as we are not going to cut out all processed foods, just the bad ones.
Processed foods that may not be as healthy as fresh foods include:
-canned foods with lots of sodium
-white breads and pastas made with refined white flour, which are not as healthy as those made with whole grains
-packaged high-calorie snack foods, like chips and cheese snacks
-high-fat convenience foods, like cans of ravioli
-frozen fish sticks and frozen dinners
-packaged cakes and cookies
-boxed meal mixes, the sodium is usually outrageous
-sugary breakfast cereals
-processed meats
Processed meats might be some of the worst of these foods. Eating these meats may increase your risk of colorectal, kidney and stomach cancer. Processed meats include hot dogs, bologna, sausage, ham and other packaged lunch meats.
These processed foods and prepackaged meals are very convenient and popular. If you do shop for these foods, be sure to look for products that are made with whole grains, low in sodium and calories, and free of trans fats. Make sure you pay attention to serving size, too, and balance out the processed foods you eat with a delicious fresh salad and some whole grain bread.
this week we will also be adding as many leafy greens to each meal we can. i will be posting some quick easy recipes throughout the week and welcome you to do the same.
i know our local farmers market has had some great fall vegetables the last few weeks. see if you can make it out to your local market and stock up on some good veggies for next week;)
for my local crew....we are doing a saturday workout at 10 at the gym....a small circuit 30-45 minutes. sunday fun run at 10am, 30 - 45 minutes.
good luck heading into the weekend alcohol free!
the concept
starts november 1st!
what's a two-a-day....that means if you work out hard in the morning, you do a light work out later in the day. so, if you weight train in the morning, i would suggest a 20 or 25 minute cardio of your choice in the evening. or, vice versa. weights and cardio in the morning...yoga at night. whatever. workout ideas will be posted on the regular.
the second workout doesn't have to be crazy. it will just get you moving, get your metabolism revved and keep you from dipping into the candy bowl or the pie tin into the night.
the design...very flexible...workout 5 days a week, with 3 days doubled up. weekends off.
or...
workout everyday and double up once.
or...
any combination...you decide.
a calendar will be provided to keep you on track.
the 2nd component. FOOD!
every week we will have a goal. for instance...one week it might be no sugar, one week no alcohol, one week no eating out. don't be scared....it's feasible and you'll be surprised how much you'll learn about your eating habits and what's actually on your plate.
3rd component. online access and bonus workouts.
this blogspot address will be ours for the challenge. you'll have access to me and each other through this domain. you can bitch and complain or celebrate triumph all in one spot. here will also be our communication board about our upcoming goals and workout ideas.
bonus workouts will be available as well. sunday mornings might be a great time for makeup sessions. all of that can be arranged through our domain.
lastly, weekly weigh-ins and measurements.
measurements are an effective way to give you an idea of your progress...although the way your clothes fit is sometimes the best, and more importantly the way you feel. measurements are also a great tool to see what might be going on if we're not seeing changes. i.e. there might be something else inhibiting weight loss...diet, hormones, thyroid, etc.
we will be using the body fat scale for measurement, as well as tape measure so there will be several ways to track progress.
i look forward to taking the challenge with you.
all my best,
kat
kat@mvfit.com
No comments:
Post a Comment