| A 12 Step Jump Start to a More Fit You!We all need a jump start at times. This could be at the start of a fitness program, after a long vacation, or the end of a holiday. During my 10 years of being in this industry I have learned and seen that extremes usually do not work. I wanted to put together a program that would challenge people, but would be realistic to follow. Follow this 12 step program for 21 days and at the end you will notice your waistline shrinking and your energy increasing.
1. Journal your food 5 out of 7 days for three weeks. If you are a client you can email me your journal. If not, then you can email me each week for 3 weeks and I will review them and send you back advice for $60.
2. Every day eat 1-2 servings of fruits and 4-5 servings of vegetables (a serving is a handful). Juicing is a great way to get several servings in at once.
3. 1 handful of nuts or seeds most days of the week for healthy fats (raw, unsalted).
4. Every day drink at least 50- 60 oz. of water. Your goal is half your body weight in ounces- tea, coffee, and soda do not count.
5. Drink 6-8 oz. of water on the morning with the juice from a half lemon. Lemons are detoxing and get things moving!
6. 3 servings of fish a week (for omega 3′s) and 1 serving of lean beef a week (for iron).
7. No white- bread, pasta, chips, desserts, crap food. Once a week you can have a cheat snack and a cheat meal. It’s only 21 days!!!
8. Eat breakfast, lunch, and dinner where each meal has a protein and a vegetable or fruit. Cottage cheese, Greek yogurt, tofu, beans, protein bars and powders are substitutes if you do not want meat, chicken, etc.
9. No more than 4 cocktails, beer, or wine a week. Many programs eliminate alcohol, but sometimes the elimination causes more stress. Keep in mind this is an industry amount and not what you would pour at home 
10. Most of your meal have to be cooked at home. So if you eat lunch out you better be cooking in for dinner. No more than 2-3 dinners at restaurants a week so pull out those cookbooks or google some recipes!
11. Work out 5 days a week. These have to be a combination of cardio and strength training.
12. Every morning when you wake up tell yourself that you are achieving your fitness goals (be specific) and each night before you go to bed repeat that same sentence with belief.
Good luck and I wish you much success on this quick jump start into a better way of acting, eating, and believing!!!
The grocery store can make or break your fitness program!!
Going to the grocery store can be overwhelming and stressful. With all the fat-free, sugar-free, carb-free items it is difficult to decided which options are the right ones. Don’t worry! We will walk through the isles of chaos and marketing campaigns and discuss what you need to look for to ease the grocery shopping pains.
1 trip to the grocery store. $65
What you keep in your refrigerator and pantry will play a huge role in what you eat, how you feel, and what you look like. There may be items in there sabotaging your program and you are not even aware of it! Let me take a look and see what’s going on!
1 hour kitchen clean out. $65
You can work out every day of the week, but until your lifestyle and nutrition match up it will be difficult to get the results you desire. When all the pieces fall into place you will feel fantastic in your skin and love yourself!! |
