Happy new year, everyone! I'm so excited to be your coach for this 20-day New Year Shape-Up program. For four weeks, I will be posting an exercise assignment, meal plan and an exercise move of the day you can watch on video. Here's your assignment for day one. You can get the shopping list and recipes for the week here. Get excited to get in shape!--Jeanette
Tip of the Day
The best way to change your eating habits is to be fully aware of what you eat. Use a daily food log to keep a record of your caloric intake, as well as a breakdown of how many grams of fat, protein, carbohydrates, fiber, sugar and sodium you’ve had.
Meal Plan
Breakfast: A cup and a half of cooked oatmeal with fresh and dried fruit (½ cup of blueberries, ¼ cup of dried cranberries, ½ of a banana), one boiled egg, green tea or decaf coffee
Snack: A half cup of organic low-fat cottage cheese with a half cup of fresh berries
Lunch: Turkey Pita Sandwich with lettuce, tomato, mustard and side salad
Snack: Orange
Snack: Four low-fat whole wheat crackers with one string of low fat organic cheese
Dinner: 4-5 oz Broiled Honey-mustard Salmon/ 1 cup Broccoli Parmesan/ ½ cup Honey-Glazed Carrots
Water: Half your body weight in ounces
Workout
Rev up your metabolism and burn 250 to 500 calories with this cardio workout!
Beginner: Power walk 30 minutes
Intermediate: Power walk 9 minutes, then jog 60 seconds, repeat three times
Advanced: Jog 30 minutes (3 miles)
Move of the Day
Stationary Lunge with Bicep Curl Use a weight that's 8 to 10lbs. Do 2 sets of 25 reps.
Your Motivational Message
You already possess everything you need to succeed; there is nothing to stop you from reaching my goals! Make a list of ten things that you can use as sources of joy and motivation. Whether it’s a favorite quote, a scripture, a photo, a song, a person, or a place that you love, your list should include things that nourish and inspire you both mentally and spiritually. Use this list to help motivate you through the challenge!
Post your questions to your coach, find a workout buddy and share your goals here.
Go to Day 2's assignment.
