January Reset Details

Here are all the details you need for our January Reset!

Grocery List - http://www.stephaniewinters.blogspot.com/2013/04/grocery-list.html
Weekly meal list - http://stephaniewinters.blogspot.com/2013/01/sample-food-days.html
Healthy snacks -  http://stephaniewinters.blogspot.com/2013/02/last-week-and-snacks.html
What to prep this weekend - http://stephaniewinters.blogspot.com/2013/04/just-week-away_8.html

Challenge 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 36 days, that is a short price to start feeling better. 

KEY DATES:
This Weekend - Grocery shop, prepare food and put time to exercise in your schedule
MONDAY the 6th - We will start measurements, if we do not have a time set to meet next week please let me know what works for you!
Every week we will have a different challenge I will email out
Week of Feb. 10th - we will meet again for your final measurements

I sent an email this morning to all signed up participants with:
Cardio Ideas
Strength Ideas
Food list
10 Recommendations for the 36 days
(If you did not get it please let me know)

Here are your weekly goals and challenges:
Jan 6th - Initial measurements, legs and water
Jan 13th - Arms and no eating out
Jan 20th - Abs and meal prep
Jan 27th - Cardio and protein
Feb 3rd - Back and sleep
Feb 10th - Final measurements, total body and your plan forward
Your exercises and tips will be sent each week to go with your weekly goals

Good luck prepping this weekend.  Let me know what questions you might have and feel free to pass this information on to family and friends.  You will be successful with the more help and support you have!


stephanie.winters@osrpt.com
www.stephaniewinters.blogspot.com
www.facebook.com/stephaniewinters30