- HH1: 7-9 hours of sleep. This sets the stage for everything else.
- HH2: Stay between 3-6 on the satiety scale. 0 is starving, 10 is stuffed and uncomfortable
- HH3: Drink 64 ounces of water daily
- HH4: Eat a healthy breakfast
- HH5: No snacking after dinner
- HH6: Eat at least 6 servings of fruits and vegetables daily
- HH7: Avoid desserts and alcohol
- HH8: Avoid foods with hydrogenated/partially hydrogenated oil in the ingredients
- HH9: Avoid adding unhealthy fats to your food
A new year brings with it the chance to reflect on what do I want to add, change, create for myself in the months to come. I run Fitlife Challenges throughout the year but I see far more interest from my friends, family and members to invest their energy in their health come January.
It makes sense because we have this fresh new start after the holidays to look at January as a blank slate to map out what we want to accomplish. My wish for Fitlifers is to reflect on the next 12 months and taking the advice of Kelly McGonigal, Stanford pHD, in her newest book, The Joy of Movement, project out one year from now and decide what is one change you would most like to see happen so your future-self is grateful you made this change?
Is it adding a type of joy to your life (playful, creativity, adventure, etc) or potentially reduce a suffering (health related medications, the blues)? This vision helps support your resolve to change your approach to behavior. So when you start to list your goals, try to see how they align with your future-you values. This helps shift the focus from a shame-based, personal judgement that comes from diet deprivation or exercise torture perspective to the joy or freedom these new habits can empower.
Personally when looking at future-me I want to be sharp, strong and healthy so I can live a very active life involving travel and adventures with my girls, husband and friends with no limitations. Emotional health is also key. I find daily exercise keeps me grounded and emotionally more stable so I can show up better as a mom, and stronger at work. Therefore I want to keep that working for me (and I’m pretty sure everyone in my life wants me to keep that up as well!)
So take some time to reflect on your “why” and tie it to your goals. I think you may find it easier to wake up one hour earlier every day to move or to take pause when you find yourself eating something that makes you feel icky afterwards. I hope it helps.
Let’s do this! Welcome to your newest 30 Fitlife Challenge #30flc.
To your health.
If you don’t know where you are going, you may not get there.
This tracker helps you establish a fitlife roadmap on what is important to you and provides you the simple tools to track your daily progress for 8 weeks.
It typically takes at least 6 weeks to really form a new habit (good or bad) so this will help you track your daily efforts based upon your personal fitlife goals.
The Fitlife Challenge
Please consult with your health professional before starting FLC or any new fitness/exercise routine. Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if it’s been awhile since you’ve exercised and you have health issues or concerns, it’s a good idea to talk to your doctor before starting a new exercise routine.
Program Outline – Three Pillars
- Exercise: 5-6 days a week. The ultimate goal is 6 days a week of exercise for the rest of your life! Start with 5 days/week goal and build up to 6 days/week. Commit to 3-4 days of cardio, 2 days of strength.
- Time: Aim for 45 minutes per session. If you are just getting started with an exercise program and need to build an aerobic base, start with 30 minutes a day for the first 2 weeks and gradually add 5-15 minutes to get to 45 minutes.
- Cardio: Move with intention – fast power walking, then add a few minutes of jogging to your pace. Progress to more jogging than walking. If you are aerobically conditioned, add a few faster intervals to your practice to activate your anaerobic threshold.
- Strength: This is vital to long term health. If you are just getting started, begin with the basic daily strength challenge outlined below and focus on form not on number of repetitions. Start with 5-10 reps and build up weekly. If you are conditioned, incorporate 2 days of strength training, HIIT, bootcamp, or other weight bearing workouts to your schedule.
- Recovery: Your muscles, body, and pysche need a break to recover, rebuild and replenish. Be sure to add in 1-2 days of gentle yoga, meditation, walking, riding, or some restorative activity to your mix.
- 9 Healthy Habits (HH). These are lifestyle habits based on basic clean eating versus diet depravation. Follow them and you will see change. Cut corners and, well you know, your results won’t be as exciting in the end.
- Daily Strength. There are 3 basic yet very effective daily strength exercises you can do at home before work, school, or starting the day. These 3 exercises impact multiple parts of your body and result in healthier muscles, bones, and greater agility
- Mondays & Thursdays: Push-ups and/or Planks. Start with modified form on a chair or wall for pushups or on your knees for plank. Do 10 reps and add 5 weekly. Progress the form as you get stronger.
- Tuesdays & Fridays: 100 Squats
- Wednesdays & Saturdays: 100 Sit-ups
You got this! Be kind to yourself. No judging or self shame when you miss a day. Each day is a new day. Let’s do it, grab a partner, and let’s have fun doing it.
Avoid unnecessarily adding fat to food
Do not overthink this one. If you add less fat to foods, you will eat fewer calories and hence lose more weight. Fat is necessary in our diet and most of us eat adequate amounts of fat through cheese, meat, poultry, fish, nuts, and dairy products.
Remember healthy fats help with satiety and most foods that contain fat also contain protein and additional vitamins and minerals such as iron, zinc, B12, and more. Some of the healthiest fats include olive oil, peanut oil and canola oil. Nuts and seeds are a good fat source as well. The fats found in fish such as salmon, tuna, and makerel are also considered healthy. Vegetable oil fats are second best.
Animal fats, coconut oil and palm kernel oil are not as healthy. Hydrogenated and partially hydrogenated oils found in products like margarine and many processed foods are the worst. Hydrogenated fats go through a heating process that has been shown to negatively impact cholesterol levels and overall health. The body just doesn’t know how to process these fats versus naturally occurring fats. Spinning(R) 8-week weight loss program
How to do it:
- Stick to the healthy fats such as olive oil or canola oil for cooking and baking.
- If having a salad, add olive oil and vinegar versus ranch dressing.
- Avoid margarine and “tub” spreads.
- Avoid frozen foods, breaded foods and french fries. Most have been pre-fried before they were frozen.
- Pick peanut or almond butter for toast versus cream cheese or butter.
- Pick hummus or salsa for vegetables versus creamy dips
- Avoid deep fried foods