Day One

Welcome!

It's a great idea to keep a little journal of what you eat/exercise, (I use notes on my i-phone). This gives you a way to track and see what exercise and food is working best for you. It also keeps you accountable and thinking intellectually about how much you're moving, what you're eating, and how the two combined affects your weight, mood, feelings and overall health.

Exercise for today:
Do a few minutes of deep breathing, drink water with lemon and have a light, healthy snack/breakfast before you work out.  

Since it's day one first day we are keeping it simple. (It's all relative, push yourself, get outside of your comfort zone, that's how you really begin to achieve results.) You don't have to workout in the morning. I personally like to get it out of the way because as the day goes on there are more and more excuses.  Also, when you work out in the a.m., especially with some strength training added, you stoke your metabolism for the next 24 hours which equals more calories burned!

1. Minimum 45 minutes CARDIO-(walking, jogging, dancing, biking, kickboxing, tennis etc.) This means really moving, not just strolling along. I've attached a short video --Pump Up Your Power Walk-- to give you some extra drills you can do while walking to beef up your workout, burn more calories and stoke your metabolism. You can also carry a light set of weights (1 or 2 pounds) or wear wrist weights.

When you're done take a moment to stretch your muscles. Do what feels good, and stay hydrated.

2.  Now add on these few extra strength exercises:

• 10 push-ups (on knees or toes.)

• 10 squats

• 50 crunches

• 10 triceps dips

I know you can handle more so repeat the above strength section one or two more times.

Rest, stretch, breath, repeat.  (Come on, at least one more time!)

Take a break if you need it. Listen to your body and stop if you experience any pain.
Let us know how you did!  And certainly post/message me if you have any questions.

I do the above workout like a grocery list---just check off each exercise as you complete it and keep going down the list!