WEIGHT LOSS PROGRAM · 2020-01-18 · 3 ignite coaching weight loss program week 1 - getting started 4-8 week 2 - clean eating 9-18 week 3 - exercise strategies 19-21 week 4 - advanced

Ignite Coaching | Weight Loss Program1

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Ignite Coaching | Weight Loss Program2 ©2014 ADURO, Inc. All rights reserved.

Thank you for taking action to create a healthier lifestyle. As we all know, it isn’t just about weight loss - it’s about the empowerment you get when you are living a healthy lifestyle. When you are the weight you want to be, your clothes fit they way you want them to, and you have energy that lasts all day. It allows you to show up fully alive. This is what this program is designed to do: to change your life so that each and every day you get to live life on your terms!

Of course an amazing life can’t be created in just 30 minutes a week, so there is much work to be done between sessions. Your coach will guide you through the process and along with the support of the challenges on the website, a workbook to fill out during and in-between sessions and other fun activities to do, your success is ensured!

COME PREPARED TO PLAY ALL OUT! WEL

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WEEK 1 - GETTING STARTED 4-8

WEEK 2 - CLEAN EATING 9-18

WEEK 3 - EXERCISE STRATEGIES 19-21

WEEK 4 - ADVANCED NUTRITION 22-24

WEEK 5 - SLEEP & STRESS 25-27

WEEK 6 - CONTINUING YOUR JOURNEY 28-30

APPENDIX 31-41

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“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life.

There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” –Bruce Lee


Why have you chosen to participate in this program?

WHAT WORDS STAND OUT TO YOU? (Circle 6-10 of the following words)

Accomplish Pain-free

Movement Relief

Lean Attractiveness

Choice Comfort

Energy Focus

Vitality Empowerment

Challenge Health

Quality of life Focus

Success Organization

Balance Motivation

Calm Happiness

Presence Family

Support Presence

Aging Longevity

Circle the three that are most meaningful to you or create your own:

1)

2)

3)

Create your vision statement incorporating those three words:

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KNOW WHAT YOU WANTWhat are the disadvantages to not living in alignment with your best life?

What are the advantages of NOT living in alignment with your best life?

What are the disadvantages of living in alignment with your best life?

What are all the advantages of living in alignment with your vision?

GET RID OF EXCUSES

You will have excuses. You will try to let yourself off the hook. You are going to have to focus on your vision remember the advantages you are the only thing in your own way.


WAYS TO MEASURE PROGRESSCIRCUMFERENCE MEASUREMENTS

Make sure to always measure at the same time of day and on the same side of the body.

• Chest. Place tape measure around the widest part of the chest. Let arms hang naturally at your side. Make sure tape is parallel to the floor.

• Biceps. Put right hand on the left shoulder of the person who is measuring. Measure around the biggest part of the arm.

• Waist. Put measuring tape at belly button. Keep the measuring tape taut and parallel to the ground.

• Hips. Measuring tape goes around the widest part of the person’s hips/butt, feet together, tape is taut and level.

• Thigh. Find the top of the knee cap and measure six inches above. Identify this spot and measure level around the thigh. Stand neutral, with both legs locked out (knees straight).

Measure as often as every other week.

BEFORE AND AFTER PICTURES:

Make sure to take the pictures at the same time of day, in the same location. Have someone take them of you, making sure to capture front, side and back. Wear as little clothing as you feel comfortable in - you won’t be required to show them to anyone, but you might want to by the end of the program!

• Take pictures as frequently as once a week.

WEIGH YOURSELF

• Make sure to weigh yourself on the same scale, at the same time of day. Weigh yourself as often as once a week.

References

1. Fogg, B.J. “Forget big change, start with a tiny habit: B.J. Fogg at TEDx Fremont.” 05 December 2012, Online Video Clip. YouTube. Web.

2. DuHigg, Charles. The Power of Habit: Why we do what we do in life and business. New York: Random House, 2012. Print.

3. Robbins, T. (2009). Inner Strength, Day 2 [CD]. San Diego: Robbins Research International, Inc.

“Great things are done by a series of small things

brought together.” –Vincent Van Gogh


PRACTICE AREAS:

• Weekly Weigh-In (see instructions on the previous page).

• Start a Food Journal (appendix pg. 34-35).

• Post your vision statement in at least two highly visible places.

• Identify opportunities to cut out refined sugars (appendix pg. 32).


JOURNALSTRATEGIES FOR SUCCESS: PICK ONE, TWO OR ALL OF THEM AND INCORPORATE INTO YOUR DAILY LIFE!

• Goals. Write down your overall goal and post it where you can see it. Seeing your goal regularly will reaffirm its importance and help you make better choices when faced with situations that could sidetrack you from your goal.

• Get moving. Post a reminder to move your body. Even on busy days, it’s a great reminder of how important it is to get up and get moving!

• Know your reasons. Write down all your reasons for fulfilling on your goal to remind yourself why it’s important.

• Get enough sleep. Go to bed early enough to get seven to nine hours of sleep. A good night’s sleep allows you to wake up feeling refreshed and energized.

• Stairs. Take the stairs instead of the elevator. This is a simple way to move more.

• Sugar-free. Commit to not eating refined sugar this weekend.

• Meal prep. Plan and prep your meals for the next week.

• Journal. Write down your mood/emotions that you are feeling before and after every time you eat as well as exercise.

• Share. Who can you tell about your weight loss journey?


CLEAN EATINGSUSTAINABLE NUTRITION

So what exactly is clean eating? It’s a term that is used a lot these days and refers to a way of eating that benefits the body. Eating clean means leaving out artificial sweeteners, preservatives, dyes, and GMOs. It means choosing foods with short ingredient lists and ingredient names you can pronounce and recognize as whole foods. Simply put, clean eating focuses on the quality of the food and leaving the junk where it belongs – on grocery store shelves and out of your home.

This next section is a go-to list for Clean Eating.

WEEK TWO

Berries

Apples

Grapefruit

Melons

Nectarines

Peaches

Plums

Pears

Citrus fruit

Cucumber

Broccoli

Asparagus

Beets

Onions

Dark leafy greens - kale, Swiss Chard, spinach, arugula

Green string beans

Zucchini

Fennel

Summer squash

Eggplant

Spaghetti squash

Peppers

Jicama

Grapes

Mushrooms

Herbs

Tomatoes

Tropical fruits (sparingly)

PRODUCE

Avocado

Hummus

Nut butters

Nuts - almonds, walnuts, pistachios, cashews

Seeds - sunflower, chia, flax, pumpkin

Olives

EVOO

Avocado oil

Coconut oil

Grapeseed oil

Sesame oil

HEALTHY FATS

Water

Milk

Kombucha

No sugar or sweetener added juices

Non-sweet teas

Black decaf coffee

FLUIDS

Beans

Eggs & egg whites

Greek yogurt

Cheese

Cottage cheese

Fish

Chicken breast

Turkey breast

Lean beef

Whey protein powder

Game meats - venison, rabbit, bison, buffalo, elk

Shellfish

Sausage

Pork

LEAN PROTEINS

Sweet potatoes

Yams

Butternut squash

Pumpkin

Carrots

Peas

Corn

Quinoa

Cous cous

Brown rice

Whole wheat pasta

Whole wheat or sprouted bread

Steel cut oats

Beans

Brown rice cakes

Yucca

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STRATEGIES FOR SUCCESS Pick one, two or all of them and incorporate into your daily life!

• Track what you eat today. Keeping a food journal will help you see when you’re eating clean and identify your nutrition pitfalls.

• Get moving. Set reminders on your smartphone or computer to move more throughout the day.

• Water. Drink one-half to one ounce of water per pound of body weight daily to increase energy and vitality. Keep a water bottle with you at all times to make it easier to choose water instead of soda or juice.

• Try a new fruit or veggie today. This will make your meals more dynamic and keep you from getting bored.

• Head to your local farmer’s market. You’ll find fresh foods and avoid the temptations of packaged products.

• Eat healthy at a restaurant. Enjoy lunch or dinner out today, but use your new eating clean knowledge to make healthy choices. (Tip: Check out the menu online before eating out).

• Go grocery shopping. The aisles of the grocery store are full of unhealthy, processed foods. Stick to the perimeter of the store to find fresh fruit, veggies, lean meats, and low-fat dairy products.

• Food prep. Do food prep for the week.

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” –Unknown


NUTRITION1. Be a rebel with a cause for whole foods.

• Make whole foods 80% of your diet.

• Rebel against processed foods - anything out of a bag or a box!

• If you can’t read the label - you can’t digest it easily.

• Was it alive at one point or another?

2. Keep the metabolism flame fueled throughout the day.

• Eat three times per day.

3. Eating requires chewing; breathing requires inhaling. Don’t confuse the two.

• Eat slowly.

• Eat when you’re hungry. Stop when you’re 80% full.

4. Hydrate.

• Simple - drink water.

• Not diet drinks, coffee, or soda.

5. Be your own ‘Portionometer’.

• Use your hands to guide your portions.

6. Make cooking and eating a positive experience.

• For the taste and experience as well as your future health.

7. Be the leader of a healthy lifestyle movement for those around you.

• Nourish others.

8. Balance your plate.

• Incorporate a healthy fat, lean protein and produce into every meal.

9. Food choices are either nourishing or nourishment-free.

• Don’t demonize food – there are no bad food choices, just less nourishing choices.


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NMEAL 1

MEAL 2

SNACK 2*

WATER

3 MEALS + 2 SNACKS*

MEAL 3

SNACK 1*

Chicken salad over greens

Whole wheat toast with avocado

Greek yogurt

Blueberries or blackberries

Flax seeds

Edamame puree

Nut crackers

Apple

Day 1

64 oz.

Ground turkey

Sweet potato

Swiss chard

Olives

Cherry tomato

Fresh mozzarella

Basil

Greek yogurt

Fresh fruit

Swiss chard

Poached egg


Lemon quinoa

Baked chicken

Arugula

Day 2

64 oz.

Halibut

Tomatillo Salsa

Zucchini

Tomatoes

Apple

Almond butter

Brown rice cake

Tuna

Olives, tomato, corn and basil

Parmesan cheese

Ground turkey and spinach


Tomato

Chicken with tomatillo sauce

Radish and cucumber salad

Brown rice

Day 3

64 oz.

Steamed broccoli

Mushrooms

Chicken Sausage

Edamame puree

Nut crackers

Grapefruit

Whole wheat toast

Almond butter

Banana

Swiss chard

Poached egg


Pork loin

Swiss chard

Sweet potato

Day 4

64 oz.

Lemon quinoa

Halibut

Asparagus

Greek yogurt with chopped dill

Carrots, celery and broccoli

*Snacks: only consume if hungry in between meals.


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NMEAL 1

MEAL 2

SNACK 2*

WATER

3 MEALS + 2 SNACKS* (CONT.)

MEAL 3

SNACK 1*

Day 5

64 oz.

Day 6

64 oz.

Day 7

64 oz.

Tuna

Fennel, tomato, and oregano

Pear

Apple

Almond butter

Brown rice cake

Steamed broccoli

Mushrooms

Chicken sausage

Poached egg

Asparagus

Olives

Buckwheat pancakes

Blueberries

Ricotta cheese and honey

Scrambled eggs

Tomato sauce

Swiss chard

Chicken salad over greens

Whole wheat toast with ricotta

Pork loin with mustard


Brown rice

Lemon quinoa

Chicken

Arugula

Steamed broccoli

Ground turkey

Brown rice

Whole wheat pasta primavera

Homemade tomato sauce

Salmon with tomatillo salsa

Brown rice

Asparagus


Avocado

Edamame puree

Nut crackers

Banana

Greek yogurt

Peaches

Raspberries

*Snacks: only consume if hungry in between meals.


PRODUCE1 pint blueberries

1 large bunch Swiss Chard

1 pint cherry tomatoes

1 bunch basil

Small bunch fresh dill

1 package mixed greens

2 avocados

2 apples

2 cups shelled edamame

1 large sweet potato

1 large or 3 small zucchini

2 bunches cilantro

4 cups arugula

4 tomatillos

1 jalapeno

2 heads garlic

2 red onions

1 package spinach

1 bunch radishes

1 cucumber

3 large heads broccoli

4 cups mushrooms

1 head of corn

1/2 pint black berries

1 peach

1/2 pint raspberries

1 banana

1 bulb fennel

2 pearsSHO

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T 1 bunch asparagus

2 lemons

1 medium tomato

2 carrots

3 stalks celery

MEAT1 lb. ground turkey

1 package chicken sausage

2, 4-6 oz. pork chops

2, 4-6 oz. salmon filet

1 5 oz. can tuna

DAIRYMilk

1 dozen eggs

1 stick butter

8 oz. ricotta

Parmesan

4 days worth greek yogurt

PANTRYFlax seeds

Olives

Grapeseed oil

Nut crackers

Whole wheat bread

Whole wheat pasta

Red quinoa

Brown rice

Brown rice cakes

Pecans

Almond butter

Buckwheat flour

Canned diced tomato

Sunflower seeds


Not everything can be made ahead of time, but you can definitely get a head start on the week with the following procedures.

PROCEDURE 1 - MEATSCOOK THE CHICKEN BREASTS AND PORK LOIN

• 4 boneless, skinless chicken breasts

• 2 pork chops

Preheat oven to 350° F

Brush four chicken breasts with milk, then sprinkle with salt and pepper. Place on a baking sheet. Brush the two pork chops with olive oil, then sprinkle with salt and pepper and bake all six pieces for 20-25 minutes or until juices run clear.

MAKE THE CHICKEN SALAD

• 2 of the cooked chicken breasts from step 1

• 1 cup chopped walnuts

• 1 T tarragon, chopped

• ½ cup celery, diced

• ½ cup quartered grapes

• ¼ cup mayonnaise

• Salt & pepper

While the chicken is in the oven, chop the walnuts, tarragon, celery and grapes and put them into a medium sized bowl. When the chicken is cooled and diced, add it to the bowl, along with the mayonnaise and stir to incorporate everything. Season with salt and pepper.

MAKE THE GROUND TURKEY

• 1 T olive oil

• ½ red onion, chopped

• 3 garlic cloves, chopped

• 1 lb. ground turkey

• 1 T ground cumin

• Salt & pepper

Sauté onions and garlic in olive oil until the onions are translucent, then add in one pound ground turkey. Sauté the ground turkey until cooked through, seasoning with one tablespoon ground cumin, salt and pepper.

Allow to cool, and place in a container for the week.

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PROCEDURE 2 - STARCHESCOOK RICE & SWEET POTATO

• ½ large sweet potato• 1/8 tsp olive oil• ½ sweet onion, chopped• 3 cloves garlic, chopped• 1 cup raw brown rice• 1 tsp olive oil• 2 cups water

Increase oven to 375° F

Cut half of a large sweet potato in half lengthwise and rub half with olive oil, salt and pepper. Place the half, cut side down, onto a separate baking sheet and bake for 40-45 minutes (until the potato is smashable).

While the sweet potato is in the oven, prepare the rice.

Sauté garlic cloves and sweet onion in olive oil over medium high heat. When the onion is translucent add raw brown rice and allow to toast for one minute. Add in water and bring the water to a boil over high heat. When the water reaches a boil, cover the pot and turn the heat down to low. Allow the rice to cook for 20-25 minutes with the lid on, then toss and add salt and pepper when done.

DID YOU KNOW?

Sweet potatoes are rich in anti-oxidants, vitamins, minerals and dietary fiber. They contain properties that have anti-inflammatory health benefits. They can also improve blood sugar regulation and are easy to grow in many places world-wide.

MAKE LEMON QUINOA

• 2 cloves garlic, chopped• 1 T olive oil• 1 cup raw red quinoa• 1 ½ cups water• ½ large sweet potato• 1 large or 2 small zucchini• ½ chopped red onion• ¼ cup chopped cilantro• Zest of 1 lemon• Juice of 1 lemon• 1 capful apple cider vinegar• 1 T olive oil• Salt & pepper

In a saucepan, sauté garlic cloves in one tablespoon olive oil over medium high heat. Add quinoa and toss, and allow to toast for one minute. Add in water and bring the water to a boil over high heat. When the water reaches a boil, cover the pot and turn the heat down to low. Allow the quinoa to cook for 20-25 minutes with the lid on, then toss and add salt and pepper when done.

While quinoa is cooking, peel the skin and dice the sweet potato into ¼ in cubes. Sauté the sweet potato and the red onion over medium high heat in one tablespoon olive oil until sweet potato is soft. When sweet potato is soft, add in the zucchini and sauté until the zucchini is soft.

Toss the cooked sweet potato/zucchini mixture, cilantro, lemon zest, lemon juice, and apple cider vinegar together with the prepared quinoa. Salt and pepper to taste.

WEEKLY MEAL PREP


WEEKLY MEAL PREPSTEAM BROCCOLI & MAKE EDAMAME PUREE

• 5 cups broccoli florets• 1 head garlic• 4 cups arugula• ½ cup grated Parmesan• 2 cups shelled edamame (frozen)• ¾ cup olive oil• Juice of 1 lemon• Salt & pepper


To roast the garlic, chop the top of the head off, and wrap the whole head in tin foil loosely, after drizzling with olive oil. Place it in an oven safe dish for baking so the olive oil doesn’t leak out into your oven. Bake at 400° F for 30 minutes. Allow to cool for ten minutes before handling. If you don’t have the time or the patience to wait for the roasted garlic, you can simply use three raw cloves instead.

While the garlic is in the oven bring a medium sized sauce pan of water to boil. When the water in boiling, add in two cups of edamame for 2-3 minutes. Using a large wire spoon, remove the edamame from the water and into a food processor. Next place five cups broccoli florets into the water and cook for five minutes. Drain out water and toss with salt and pepper and allow to cool.

Add in the arugula, garlic, Parmesan and lemon juice and half the olive oil to the edamame in the food processor. Process until somewhat smooth. Add in the remaining olive oil and season with salt and pepper. Continue to blend until the mixture is smooth.

MAKE THE SALSA VERDE

• 4 tomatillos• 1 small jalapeno• ⅛ tsp cumin• Juice of 1 lime• 1 bunch cilantro• ½ T salt• 1 clove garlic


Place tomatillos (outer shell removed, then rinsed), jalapeno and garlic into a small oven proof dish or skillet. Drizzle with a forth cup olive oil. Place them into the oven and roast, turning over half way through. This takes about 15 minutes total.

In the meantime, place the cumin, lime juice, cilantro, and salt into a small food processor. When the tomatillos, garlic and jalapeno are done, put the tomatillos, garlic and all the oil/liquid in the pan into the food processor. Before adding the jalapeno, chop off its stem, cut it in half and remove the seeds (or you could keep the seeds if you like things hotter).

Blend all the ingredients together until you have a nice salsa (30 seconds or so). Store the salsa in a mason jar in the fridge for future use.

DIPS & VEGETABLES


WEEKLY MEAL PREPMAKE THE RADISH & CUCUMBER SALAD

• 1 bunch radishes, thinly sliced

• ½ seeded cucumber, cut in half lengthwise and sliced thinly

• 1 medium sized tomato, seeded and diced

• 2 scallions, sliced on a bias

• ½ avocado, diced

• Juice of ½ a lime

• ⅛ cup cilantro, chopped

• ½ T fresh thyme, chopped

• ½ tsp apple cider vinegar

• ½ T olive oil

• Salt & pepper

Toss all the ingredients together and season to taste with salt and pepper!


CREATE CLEAR AND DEFINITE GOALS FOR THIS WEEK AS IT RELATES TO NUTRITION.

Re-evaluate weekly and continue to set attainable, actionable goals for each category

JOURNAL


WEEK THREEEX

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STRENGTH TRAINING & CARDIOVASCULAR EXERCISEIn order to create movement, we have to know where we are going. You can’t get to Palm Springs from Seattle if you don’t know where Palm Springs is located. You also have to know what it looks like to know you MADE IT.

CREATE A S.M.A.R.T. GOAL

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Likely, this isn’t the first time you’ve set out to change your life. Why is this time different?

Think of five reasons why this is important to you. Why will this time be different?

1.

2.

3.

4.

5.

Good news - there isn’t ONE right way, there are LOTS of right ways - you just have to create yours!

How can you create a supportive environment? What are three things you can do?

1.

2.

3.

TWO THINGS I WILL DO THIS WEEK:

1.

2.


TAKE ACTION• Set up your workout schedule in your appointment calendar.

• Use the sample strength and HIIT workouts on page 38-40 of the appendix.

• Journal all your workouts – include emotions pre and post workout.

• Develop your support structure for accountability – who can you get on your team to support you.

• Continue to journal your food intake and mood/emotions using the food log and exercise journal.

STRATEGIES FOR SUCCESS Pick one, two or all of them and incorporate into your daily life!

• Schedule a walking break with a co-worker. A walking buddy will keep you accountable, plus the walk will leave you feeling refreshed and energized for the remainder of the day.

• Use the bathroom on a different floor and take the stairs to get there. It’s a simple, effective way to keep moving during the day.

• Get up from your desk to communicate with a co-worker rather than using email or IM. Sitting eight or more hours a day can do major damage to your body. Use these conversations as a chance to stretch your legs.

• Stand up during phone calls rather than sitting at your desk. It’s a good opportunity to move more.

• Vary the intensity of your workout on the treadmill by walking on an incline or sprinting. Not only is interval training a more efficient way to exercise, it also helps you burn fat and improves heart health.

• Take a class that interests you, such as yoga, dance, or tennis. Doing something you find interesting will help you stay active long-term.

• Take a walk after dinner rather than watching TV. After sitting during the day, your body needs to move.


JOURNAL

CREATE CLEAR AND DEFINITE GOALS FOR THIS WEEK AS IT RELATES TO EXERCISE.

Re-evaluate weekly and continue to set attainable, actionable goals for each category.

PRACTICE AREAS:

• Post your S.M.A.R.T. Goal and reasons why this is important in three places so you’re constantly reminded.

• Someone else has done this before you - find that person and use them! Maybe it’s an acquaintance, a co-worker, a friend.


WEEK FOURA

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CARBOHYDRATES There are two primary types of carbs: simple carbs (found in table sugar and packaged foods), which your body uses as a quick source of energy and complex carbs, (found in vegetables, legumes, nuts, and whole grains), which provide a longer-lasting form of energy.

PROTEINProtein is made up of amino acids, which is where the body gets the nine essential amino acids that it can not readily make. Protein can be found in a wide variety of foods, including fish, poultry, lean meats, eggs, dairy products, legumes, nuts, seeds and soy.

FAT Triglycerides, cholesterol and other essential fatty acids - the scientific term for fats the body can’t make on its own - store energy, insulate us and protect our vital organs. They act as messengers, helping proteins do their jobs. They also start chemical reactions that help control growth, immune function, reproduction and other aspects of basic metabolism.

(See page 8 for your Clean Eating list.)

TAKE ACTION:

• Eliminate refined sugars and simple carbohydrates (with exception of whole fruits, which are nutrient dense).

• Go to three meals a day of healthy well proportioned meals with No snacking .

• Have a healthy fat with every meal.

• Eliminate trans fats.

• Protein stick with the less legs the better motto and organic/grass fed cuts of beef.

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” –Socrates


IDENTIFY A HABIT THAT YOU WOULD LIKE TO CHANGE.

Follow these steps to do so; make sure to come up with three alternative actions!

1. Identify a habit you would like to change.

2. Recognize what you get out of it.

3. Isolate the trigger.

4. Create action.

5. Practice, practice, practice.

Pick one, two or all of the following and incorporate into your daily life!

• Be prepared. Stock your fridge, desk, with healthy foods to adequately meet your hunger needs.

• Watch for cues. Rate your hunger at each meal. This will help increase your awareness of hunger and appetite cues

• Coping with hunger. Create a list of non-food related coping skills. When you feel stressed, use these alternatives to cope instead of reaching for a treat.

• 80/20. Practice the 80/20 rule. If you know dessert is in your future, maximize your 80 percent earlier in the day.

• Choose exercise over food. While a cocktail or happy hour wings are tempting after a tough week, a walk can help you relax without relying on food.

• Distraction-free lunch. Set aside 30 minutes to enjoy your lunch free from distraction. You’ll be less likely to overeat if you can take your time and enjoy your meal.

• Grocery list. Plan a week of meals and create a grocery list. Going to the grocery store with a plan will help you avoid filling your basket with unhealthy, processed foods.


JOURNALAfter considering habits and behaviors, were you able to identify some that you weren’t even aware of?

Where can you make changes that will make the biggest impact in fulfilling on your weight loss goal?


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THE IMPACT ON WEIGHT LOSSTHE IMPACT OF SLEEP

Sleep can directly impact your weight. Lack of sleep or poor sleep can create an internal misperception of your energy levels, which can affect other areas of wellness such as physical activity, cravings and motivation.

THE IMPACT OF STRESS

There is much truth behind the phrase “stress eating.” Stress, the hormones it unleashes, and the effects of high-fat, sugary “comfort foods” push people toward overeating. Researchers have linked weight gain to stress, and according to an American Psychological Association survey, about one-fourth of Americans rate their stress level as eight or more on a ten-point scale.

Stress also seems to affect food preferences. Numerous studies — granted, many of them in animals — have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. High cortisol levels, in combination with high insulin levels, may be responsible. Other research suggests that ghrelin, a “hunger hormone,” may have a role.

Once ingested, fat and sugar filled foods seem to have a feedback effect that inhibits activity in the parts of the brain that produce and process stress and related emotions. These foods really are “comfort” foods in that they seem to counteract stress. This may contribute to people’s stress-induced craving for those foods.

-Harvard Mental Health Newsletter.

STRESS FACT: Laughter is usually the best natural medicine.

It lowers levels of cortisol, adrenaline, and epinephrine, which are stress-aggravating hormones; and it releases

feel-good hormones, such as, dopamine.

http://examinedexistence.com/what-is-dopamine-and-what-is-its-function/


STRATEGY

• Organize your desk. A messy, unorganized desk can multiply stress, making it hard to focus.

• Breaks. Take a ten-minute break in the afternoon to go for a walk. It’s a good opportunity to stretch your legs, clear your head, and refresh.

• Workout. Beat mid-week stress with a workout. You’ll burn off bad energy, improve your mood, and boost productivity.

• Unplug electronics (phone, TV, computer, iPad) at least 30 minutes before going to bed. Having electronics in your bedroom keeps your brain active, making it difficult to fall asleep.

• Eat good-mood foods like salmon, nuts, leafy greens, and lean meats.

• Relax. Ease your body into sleep mode by taking a warm bath, reading a fiction book (skip the newspaper, it can be stressful), or drinking a cup of herbal tea.

• Breathe. Take breathing breaks throughout the day. Inhale through your nose for three seconds, then purse your lips, let your cheeks inflate, and exhale for ten counts. Repeat as necessary.


JOURNALIdentify opportunities where you can take back control as it relates to stress and sleep:


WEEK SIXCO

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CREATE AN ACTION PLANReflect on your last six weeks. What were you focused on? Write down a couple strategies that make the most sense to you for the following categories:

Dining Out Eating Habits at Work Social Events Food Pushers

REVIEW YOUR VISION STATEMENTSpend some time today reviewing your personal reasons to determine if it’s still what’s guiding you. If it isn’t, select a new reasons why.

TRY SOMETHING NEW

Eating the same foods, using the same recipes, or sticking with one workout gets boring. Challenge yourself to mix things up. It will reinvigorate your body, increase your motivation, and introduce you to something new.

KEEP TRACK OF HOW OFTEN YOU EAT

Every time you eat (either a snack or a meal) jot down the time. This will give you a good idea of how often you’re eating.

PRACTICE PROPER RECOVERY

What you do after you workout is just as important as what you do during it. Getting a good night’s sleep gives your body what it needs to recover, refresh, and get ready for tomorrow.

KEEP A FOOD JOURNAL

Write down everything you eat today. At the end of the day, review your journal to get a clear view of what you’re actually putting in your body. This will help you stay on track and make sure that you’re practicing the 80/20 rule.

FOCUS ON HYDRATION

Aim to drink a minimum of half your body weight in ounces of water. Carry a water bottle with you to remind you to measure how much you’re drinking.

REWARD YOURSELF

Healthy behaviors become habits through positive reinforcement. Get that new pair of running shoes you’ve been eyeing, schedule a massage, or set aside relaxation time.

When you feel like quitting, think about why you started.


JOURNALTake a moment to write down all the small and big things that you are proud of these last six weeks.


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THE FOLLOWING PAGES HAVE VALUABLE RESOURCES TO HELP YOU IN YOUR JOURNEY TO BETTER HEALTH.

Refined Sugars - Cutting Back on Sugar 33

5 Healthy Sugar Substitutes 34

Food Journal (blank pages) 35

2 or 3 Day Workout -Total Body 36-37

HIIT Workout 38-40

Pressed for Time Workout 41

“Identify your problems but give your power and energy to solutions.” –Anthony Robbins


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CUTTING BACK ON SUGARReducing sugar intake can be difficult as humans naturally crave sweets. However, there are strategies you can employ to reduce or eliminate added sugars:

• Choose whole, unprocessed foods whenever possible as this eliminates added sugars from the start.

• Keep fresh fruit around to satisfy any sweet cravings.

• Instead of artificially sweetened beverages, use one sweetened with the herb Stevia.

• Natural sweeteners like honey, blackstrap molasses, fruit juice, brown rice syrup, and evaporated cane juice do contain small amounts of nutrients, such as the B vitamins, iron, calcium and potassium. But these “natural” sweeteners are only marginally better than plain white table sugar and their intake should be limited.

If you do purchase processed foods like cereal, yogurt or snack foods, read the labels carefully. While the total grams of sugar listed under “Nutrition Facts” does not separate sugars naturally in whole foods verses those added during processing, you can often determine the amount of added sugars if you can compare it to a “plain” or unsweetened version of the same product.

To read full article, visit this link: http://preview.tinyurl.com/q9jkcrp

Dig deep: http://www.mindbodygreen.com/0-4543/14-MindBlowing-Facts-About-Sugar-Infographic.html

http://preview.tinyurl.com/q9jkcrp

http://www.mindbodygreen.com/0-4543/14-MindBlowing-Facts-About-Sugar-Infographic.html

http://www.mindbodygreen.com/0-4543/14-MindBlowing-Facts-About-Sugar-Infographic.html


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5 HEALTHY SUGAR SUBSTITUTES The next time you’re hankering for a sweet treat, one of the healthiest options may be to make your own at home, using the healthier options below. You’ll notice that artificial sweeteners are not on this list, as many have some concerning health issues and have been know to increase the craving for sweets. Try these natural sweeteners instead:

• Stevia. A sweet Central and South American herb (300 times sweeter than table sugar, use sparingly).

• Raw honey (sparingly). Although still a high source of sugar, raw honey contains antioxidants, minerals, enzymes, vitamins and phytonutrients.

• Applesauce. Look for an unsweetened brand, as apples are naturally sweet (or make your own).

• Raisins and Dates. Chop them up finely to add sweetness to cereal, cookies and other baked goods.

• Pureed ripe bananas. A natural way to add sweetness to baked goods.

To read the full article, visit this link: http://preview.tinyurl.com/opawpsq

http://preview.tinyurl.com/opawpsq


FOOD JOURNALFOOD NOTES PHYSICAL NOTES EMOTIONAL NOTES

12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am

Use this log as a template to track what you have been eating and how those foods affect you physically and mentally.


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T TOTAL BODY WORKOUTRest one day in between workouts

TWO DAY SPLIT EXAMPLE

• Tuesday: Workout A (See page 37)

• Thursday: Workout B (See page 37)

THREE DAY SPLIT EXAMPLE

• Monday: Workout A

• Wednesday: Workout B

• Friday: Workout A

• Then the following week you would start with Workout B on Monday and so on.

WARM-UP(Use for Workout A & B)

• Glute bridge hold: 20-30 seconds

• Front plank hold: 20-30 seconds

• Side lying thoracic rotation: 6 reps (R/L)

• Reach, roll, and lift

• Inchworm: 4 reps

• Lateral band walks: 10 reps each way


2-3 DAY WORKOUT (CONT.)

WORKOUT A: STRENGTH PHASEWarm-up

Repeat the following circuit 3x’s

• Body-weight squats: 10 reps

• Incline Y raises: 10 reps


• Stability hip raise: 10 reps

• Push-ups (modify by doing wall push-ups): 10 reps

Repeat the following circuit 2x’s (build up to 3x’s through over 4 weeks)

• Lateral side plank: 15 seconds each side

• Superman: 15 second

Cardio Workout

• Pick a cardio workout from the HIIT section on the next page.

WORKOUT BWarm-up


• Body-weight lunges

• Single arm row: 10 reps (R/L)


• Body-weight deadlifts: 10 reps (add weight once you perfect your form)

• Overhead dumbbell press: 10 reps


• McGill curlup: 8 reps

• Hip raise on bench or ball: 10 reps

Cardio Workout

• Pick a cardio workout from the HIIT section on the next pages


ALWAYS CONSULT YOUR PHYSICIAN BEFORE YOU BEGIN ANY EXERCISE PROGRAM.

A typical beginner program will include about three days of cardio and two days of strength training. You’ll want to have recovery days to allow your body to rest and your muscles to heal from your new routine.

HOW TO Follow each segment of the workout, working to find a pace/resistance that allows you to work at the suggested Rate of Perceived Exertion (RPE).

• Get to the gym, track or open space that is either flat or has a small incline. - OR - Pick your favorite cardio style: treadmill, stepping, swimming, elliptical, etc.

• Walk for as long as you can, stopping early if you feel uncomfortable or that you’re working too hard.

• Perform this workout about three times a week with a day of rest in between.

• Progress by adding a few minutes each time you work out until you’re up to 30 minutes.

• Always warm-up before each workout. Stretch before and after your workout.

EQUIPMENT REQUIRED

Your sidewalk, an elliptical machine, treadmill or bicycle. Anything or anywhere that you can move!

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BELOW ARE SOME EXAMPLES OF DIFFERENT METHODS OF CARDIO YOU CAN CHOOSE FROM. START WITH 20-30 MINUTES 3 DAYS PER WEEK:

In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your RPE at Level 5 or lower.

• Level 1: I’m watching TV and eating bon bons

• Level 2: I’m comfortable and could maintain this pace all day long

• Level 3: I’m still comfortable, but I am breathing a bit harder

• Level 4: I’m sweating a little, but I feel good and can carry on a conversation effortlessly

• Level 5: I’m just above comfortable; I am sweating more and can still talk easily

• Level 6: I can still talk, but I am slightly breathless

• Level 7: I can still talk, but I don’t really want to; I’m sweating like a pig

• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period

• Level 9: I am probably going to die

• Level 10: I am deadTIME INTENSITY/PACE RPE

5 minutes Warm up at a comfortable pace and keep the resistance low 4

3 minutesIncrease resistance 1-4 increments or until you’re working harder than your warm up pace. You should feel you’re working, but you should be able to carry on a conversation. This is your baseline pace.

5

2 minutesIncrease your resistance and/or pace once again until you’re working slightly harder than baseline.

5-6

3 minutes Decrease resistance/pace back to baseline. 5

2 minutesIncrease your resistance and/or pace once again until you’re working slightly harder than baseline.

5-6

5 minutes Decrease resistance/pace back to a comfortable level to cool down. 4

Total Workout Time: 20 minutes

BEGINNER HIIT CARDIO (CONT.)


ADVANCED HIIT CARDIO

FINISH WITH A 5 MINUTE COOL-DOWN

GET STARTEDWARM-UPTake five minutes to warm-up your body.

SPRINT!Sprint for ten seconds at 90% effort.

SLOW JOGJog slowly for one minute at 65% effort.

REPEAT!Sprint, then jog four more times (five total).

WHY IT WORKS:

HIIT significantly enhances your metabolism for longer periods of time, increasing fat loss.

Burns more calories, sugar and overall total fat in a significantly shorter amount of time.

Engages specific types of muscles and body fibers that keep you lean and “tight”.

ADDED BONUS:

Only have 20 minutes? HIIT is the best way to efficiently use your time, and it’s the equivalent of a 60 minute run.

Stronger muscles are built, keeping you more lean without the effort.

HOW TO DO ITMOVEMENT AS THOUGH YOU’RE BEING CHASED BY A TIGER

1. Get to the gym, track or open space that is either flat or small incline. Sidewalks, dirt roads, and football fields work too. –OR- Pick your favorite cardio style: treadmill, stepping, swimming, elliptical.

2. Complete your warm up.

3. “Sprint” at 90% effort for applicable amount of time. “Recover” at 65% effort for applicable amount of time, just until you barely recover your breath, keeping that heart rate up!

ALWAYS CONSULT YOUR PHYSICIAN BEFORE YOU BEGIN ANY EXERCISE PROGRAM.


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TTHE SPARTACUS WORKOUTBY RACHEL COSGROVE

Rachel Cosgrove is one of the world’s top fitness experts who’s known industry wide for her ability to meld the latest in muscle and fat loss science to achieve stunning results.

Perform each exercise in succession.

• Each exercise lasts for 60 seconds (you will most likely need to build up to 60 seconds.). We recommend starting at 30 seconds and resting for 30 seconds before moving to the next exercise.

• Go through all ten exercises then rest for two minutes and repeat up to three times.

• Prior to performing this workout, complete a five to ten minute warm-up.

THE WORKOUT

• Goblet Squat

• Mountain climber

• Single arm dumbbell swing

• T-pushup

• Split jump

• Dumbbell row

• Dumbbell side lunge/touch

• Pushup position row

• Dumbbell lunge and rotation

• Dumbbell push press


CONGRATULATIONS! You completed the program. Thank you so much for making your life a priority and for sticking with it. You’ve already taken more action than most people - just finishing this program is no small feat. Acknowledge yourself for all that you’ve accomplished!.

Remember, persistence pays off. The road doesn’t stop here; it has only just begun. Use the tools you’ve learned during these six weeks to continue your success in all aspects of life. Keep up the amazing work that you’ve started; think of the momentum you’ve built up and use it to ignite your life and bring fire to your world.

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WEIGHT LOSS PROGRAM · 2020-01-18 · 3 ignite coaching weight loss program week 1 - getting started 4-8 week 2 - clean eating 9-18 week 3 - exercise strategies 19-21 week 4 - advanced

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