Welcome to Day 1

Good Monday to you all, and happy tax day.  Since tax day isn't the best of days we are going to start working hard towards looking and feeling better this spring.

Welcome to week 1, here is our weekly challenge:
Week 1 (4/15-4/21) - Have no artificial sweeteners this week and do 100 squats per day
*these do not all have to be done at once

Why we are doing squats this week!

Here is more help:

A week of food example:

http://stephaniewinters.blogspot.com/2013/04/food-days.html

Food list, recipes and prep work:

http://stephaniewinters.blogspot.com/2013/04/just-week-away_8.html

Grocery list:

http://stephaniewinters.blogspot.com/2013/04/grocery-list.html

Challenge details:

http://stephaniewinters.blogspot.com/2013/04/spring-into-summer-challenge.html

Weekly challenges:

http://stephaniewinters.blogspot.com/2013/04/spring-into-summer-weekly-challenges.html

I hope all the above info helps.  If you need more help or ideas let me know!

Make sure to check www.stephaniewinters.blogspot.com or www.facebook.com/stephaniewinters30 for more helpful hints and ideas.

Let me know a time to meet for measurements if we still need to meet. stephanie.winters@osrpt.com Also if I know your signed up you will receive an email from me today with all our Spring into Summer Challenge info.

Think about this these next 38 days.  

Will it be tough, yes

Will you have to say NO to temptation, yes

Can you survive, YES

Here are our "Spring into Summer" recommendations:

1. Drink 80oz of water per day
2. Eat at least 7 servings of fruits and vegetables per day
3. Eat protein at each meal
4. Completely avoid processed and fried foods
5. Avoid gluten, alcohol, high fructose corn syrup and trans fats
6. Workout at least 3 times per week
7. Take a fish oil or similar supplement daily
8. Limit caffeine to one serving per day, or not at all 
9. Limit dairy to 1 serving per day, or not at all
10. Stick to these recommendations 100% of the time for best results.  It is only 38 days, that is a short price to pay to look great for summer.