we've made it through week 1! woohoo! and, we've come out better for having done so. especially for the client i measured today who has lost two pounds and more importantly lost body fat from her %, congratulations.
the no sugar was definitely a challenge and some of us saw the effects of the detox both physically and mentally. i hope that we all learned a lot about what we were eating and will be more mindful in the future about our intake of sugar due to the effects it has on our system.
although our weeks will not be compounding upon one another, i think it is wise to still be very aware of sugar while keeping an eye on the labels. you should keep items with added sugar to no more than 10 grams per serving. if you are finding difficulty doing so, buy plain items and sweeten them yourself. for instance, add your own fruit and honey to your yogurt, or oatmeal. it makes a big difference being able to control the sweetness and often you'll find you didn't need it nearly as sweet as they package it. starbucks, for example, puts 5 shots of vanilla in their vanilla lattes, where a two pump vanilla latte is more than enough. not that i'm suggesting vanilla lattes, but you get my point.
this week's challenge is no alcohol. for those that don't drink, extending the sugar challenge a little further will only benefit you in the long run. as you all know, alcohol is the best form of empty calories around. when good beer and wine are often those that weigh in at 250 calories per, this is a great week to rid ourselves of those lovely empty calories.
you will find that if you have social engagements this week, that it will be difficult to decline, but again it will be worth it. that's what this challenge is all about. learning where are struggles are and overcoming them with alternatives.
club soda and lime is a great drink to have at the bar, because most people won't recognize it as non-alcoholic and harass you. sadly, you may be harassed this week, but again, you will come out stronger for overcoming it.
some of you have already gone 9 months without a drink on more than one occasion, so this should be nothing;)
as for workouts: i have a 1215 spin tomorrow at mv and will be able to lift after, tuesday evening yoga at 7 @fhf, thursday i have pilates at 9 @fhf and can lift after that as well.
as far as weekend bonus workouts: saturday morning and sunday morning this week. 10 am for both if that works for you.
measurements: make sure you contact me to make a measurement date. i would like everyone measured by wednesday.
keep rockin!
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
Kat, do you have any recipes or hints for using spirulina? My husband and I are trying to incorporate it into our diets, but it's just nasty... Suggestions?
ReplyDeletei would throw it into your smoothies. the other least offensive way is to take it in the pill form.
ReplyDelete