Okay everyone...most of you have similar goals over the next 5 weeks: lose 5-10lbs and 3 inches overall. This is a SMART goal for a 5 week period. It's specific, measureable, attainable, realistic, and timed. Now just because you've said it out loud and written it down on paper does not mean that you will magically lose 5-10lbs and 3 inches over the next 5 weeks. What you have to do next is write down more specific weekly goals such as:
Week 1 = SURROUND YOURSELF BY PEOPLE WHO WILL MOTIVATE, INSPIRE, AND ENCOURAGE YOU TO STAY ON TRACK AND DO YOUR BEST! Plan healthy meals and snacks ahead of time by cooking all the meals on Sunday and packaging them in serving sizes for the rest of the week, or always eat left-overs by cooking the night before for the next day, or do crock-pot cooking so supper is ready for you when you get home. If you travel a lot, then plan your meals and snacks accordingly. Always have nuts, apples, and water in the vehicle and bring your lunch with you to work. Drink plenty of water-start by increasing your water consumption by 1/4 cup every 2 days until you are consistently drinking 8-12 cups/day.
Week 2 = FIND A WORKOUT PARTNER & DEVELOP A PLAN OF ACTION FOR EXERCISE AND NUTRITION! Along with continuing to plan healthy meals and consuming enough water throughout the day, this week you should plan to add 2 more days of exercise to supplement the 2-3 days of bootcamps you are attending. Be sure that you exercise for 30 minutes at a moderate to high level of intensity (housework does NOT count as exercise...that counts as activity).
Week 3 = LOG EVERYTHING TO ENSURE YOU ARE STAYING ON TRACK--BE HONEST TO YOURSELF! By week 3, you should be getting the hang of food preparation and water consumption. You should be feeling more energetic and perhaps have already lost 3-5lbs or so...weigh and measure yourself here at the half way point to see where you stand. This is where you really want to ensure you are properly logging your food and continuing to make healthy choices. Omit condiments such as ketchup, butter, gravies, sauces, mayo, etc...instead focus this week on seasoning your food with natural spices and perhaps salsa every once in a while. Tis the season for BBQing, and that is a GREAT way to cook your lean meats and veggies with very little fat! Season your meats and fish on the BBQ with pepper, spices, lemon, etc. If you don't eat fish very often, this is your week to try salmon! It's such a tasty fish with lots of flavour and full of omega fats to keep you healthy! Continue to drink 3 Litres (12 cups) of water a day and limit or omit all coffees, juices, sodas, etc.
Week 4 = INCREASE YOUR INTENSITY AND FOCUS! Down to crunch time! Time to up the anty! Now turn that 4-5 days a week of exercise into 6 days of exercise of between 30-45 minutes at a moderate to high intensity. Plan to go skiing, snow shoeing, swimming, to the gym, cycling class...somewhere where you will be kicking it up a notch in your fitness. Always take 1 day off a week, continuing to plan out your meals for success! :)
Week 5 = STAY STRONG & FINISH HARD! This is the final countdown...there's no time to give up now. You can see your goal and it's so close now! Stick to your goals, continue to eat healthy, drink plenty of water and exercise. If your head and your heart are ready for the change, then CHANGE IS INEVITABLE!! The best thing you can do is BELIEVE IN YOURSELF and REMIND YOURSELF OF YOUR GOALS...And DO everything you promised yourself you'd do in order to reach them!
