Week 9 Challenges: 11/27/11

Week 9 Challenges:  11/27/11

1. NO SWEETS 
2. No eating after 7pm unless you have medication that requires it.  Water and a Apple or Grapefruit are an exception.
3.     NO Fried foods (this includes chips because they too are fried)
4.   No white carbs (bread, pasta, and rice)
5.   No alcohol
6.   Keep your meals @ 400 calories.  
7.   Control portion sizes ahead of time:  make snacks the night before 
8.   Identify your crucial moments:  look at your typical day and find the moments or times when problems occur- when you overeat or skip a chance to exercise.  These moments will be part of our focus this week. 
9.   Stretch for 5 minutes every day.  (when you get out of bed  is   the BEST time to do this) 
10.   RUN/WALK/BIKE/ELLIPTICAL 10 miles this week.  PLAN this out ahead of time.
11.   50 crunches a day, 25 reverse crunches
12.   50 squats a day
13.   35 push ups a day
14.   60 seconds plank on elbows, 30 seconds side plank on each side.   (2x)
15.   50 back rows ( this is very important for your posture )
16.   Keep reading--- must be inspirational (Post your book and how it inspires you on     the blog)

Week 9 Focus:  11/27/2011

Critical Moments: I want you to focus on looking at your patterns throughout each day this week.  The strategy is to map the flow of your day and then look for critical moments or times when you overeat, skip a chance to exercise, or sit for more than 1 hour at a time.  Once you have found these moments we need to create rules or necessary behaviors to follow during those high-leverage moments.  A necessary behavior is one that helps prevent the problem to begin with.    

Sleep:  Did you know that it is easier to lose weight if you have more sleep?  Not enough sleep increases cortisol levels in your body which make it difficult for your body to burn fat.