Week 2!

Are you ready for week 2?  I am and hope you are too!

This week our focus is arms and NO eating out.  Not only will the no eating out save you some calories, it will also save you some money!  I took some time to make chili, chicken and steamed broccoli today so I have options when its tempting to eat out this week.

For our upper body challenge I encourage you to do 50 push ups a day.  The push ups do not need to be done all at once and they do not have to be on the floor.  Here are some push up variations to try:

If you are feeling like some extra credit, do your squats with the push ups this week.

Good luck and let me know if you have any questions.

Broncos win!

My Broncos had me excited, scared, nervous, happy and thrilled all in the matter of a couple of hours.

Here is the Chicken, Asparagus and Sparkling Water I had for the game!

Your looking at:

Baked asparagus seasoned with sea salt

Baked Chicken stuffed with Ham

Sauce (water, vinegar, chicken stock, mustard, parsley, salt, lemon)

Hope you had a healthy Sunday and are ready for week 2!

How is week 1 going?

How is your week 1 going?  Are you finding time to get workouts in?  Is your nutrition better this week than it was last week?

I hope your squats and water intake are going well this week.

Make sure to take some time to prep again this weekend and continue to stay active!  I hope this warm up will motivate everyone to keep making good choices.

Are you struggling with making good choices because your family, friends, spouse or kids are not supportive? Here is some help!
http://simplemarriage.net/5-ways-to-encourage-healthy-habits-in-your-spouse/

Good luck with your squats, water and other choices this week and weekend!

Go Broncos!

Day 1

Happy Monday Everyone!

Today is day 1!  I hope you are all staying warm, enjoying lots of water and thinking how you will get some activity in today.

If we do not have a time set to meet this week please let me know what works to meet for your measurements.  They might not be pretty this week but in 6 weeks we should see some positive changes!

If you did not take the time to grocery shop and prep over the weekend you will have to do it today or tomorrow.  It will be impossible to succeed if you are not planning ahead.

As a reminder, week 1 is about your legs and water!  Your nutrition goal this week is to drink 80-100oz of water each day.  When its cold like this I leave my water out so its not so cold.  Legs are our other focus this week.  Try to get in 100 squats per day.  They do not have to be done all at once.  You can do 25 when you eat or take breaks to fit in 10 at a time.  If your hips or knees make it hard to do squats your alternative can be stairs, mini squats or bridges.  

As a reminder, check out http://stephaniewinters.blogspot.com/2014/01/january-reset-details.html for more help, ideas and support.

Please let me know what questions or needs you have.  I am here to help you succeed!

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

January Reset

Who is ready to reset their habits in January?

I know all of you have been making good choices the last few weeks but now is the time to step it up a notch to start feeling better, exercising and maybe lose some body fat.

Details:

• FREE
• Starts Jan 6th
• Ends Feb 14th
• Initial and final body fat and weight measurements will be taken in the first and last week

What will you get:

• Challenge recommendations
• Food list
• Grocery list
• Workouts
• Weekly challenges
• Support via email and blog
• Support knowing you are not alone
• Hopefully you will be feeling better at the end of the 5 weeks

If you want to join let me know so we can schedule your initial measurements for the week of Jan 6th.

Email

Blog

Facebook

Thanksgiving Facts

Thanksgiving is just one week away.  Here are some interesting stats on that great day and the food I am sure most of you will consume.

• Almost three quarters of Americans serve store bought cranberry sauce rather than homemade at Thanksgiving.

• About 200 cranberries are used to produce each can of jellied cranberry sauce.

• Instant mashed potatoes are used by food stylists as fake ice cream.

• Mashed potatoes, pumpkin pies, popcorn, milk, corn on the cob, and cranberries were not foods present on the first Thanksgiving's feast table.

• The first Thanksgiving celebration lasted three days.

• In the US, about 280 million turkeys are sold for the Thanksgiving celebrations.

• The average weight of a turkey purchased at Thanksgiving is 15 pounds.

• The heaviest turkey ever raised was 86 pounds, about the size of a large dog.

• Turkey has more protein than chicken or beef.

• The average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone, according to the Caloric Control Council. Surprisingly, most of these calories come from the all-day snacking in front of the TV while watching parades and sporting events.

• Americans consume over 675 million pounds of turkey on Thanksgiving Day

• For a calorie counter and burn estimator for your feast, check this out: http://walking.about.com/library/cal/blthanksgivingcalories.htm