Welcome to day two of the New Year Body Shape-Up program. If you are just starting the program, you can get the assignment from day one here. You can get the shopping list and recipes for the week here. --Jeanette
Tip of the Day
Your brain and nervous system need carbohydrates for fuel, which is why we sometimes refer to carbs as “thinking foods.” It’s very important to eat complex carbohydrates at breakfast and lunch so that you can maintain energy throughout the day and think clearly without being irritable or on edge. The complex carbohydrates in today’s menu are oatmeal, yam, and brown rice cake.
Meal Plan (get all recipes here)
Breakfast: Oatmeal Egg White Breakfast Fritatta
Snack: Apple
Lunch: Grilled chicken breast/ garlic spinach/ half-cup of baked yam
Snack: Tomato Cucumber Salad
Snack: One brown rice cake with a tablespoon of soy nut butter and a tablespoon all-fruit blueberry jam
Dinner: Albacore Tuna Chopped Salad
Water: Half of your body weight in ounces
Workout
Workout: Pump up your endorphins and boost your mood with this cardio workout
Beginner: Power walk for 30 minutes
Intermediate: Power walk for 9 minutes/ Jog 60 seconds, repeat three times
Advanced: Jog for 30 minutes (3 miles)
Move of the Day
Tone your arms and lower body at the same time with the Plie Squat with Overhead Tricep Extensions. Do three sets of 10 to 15 reps.
Your Motivational Message
The world is full of things that we can’t control, but there are some things we can. If you create an environment that supports your new healthy lifestyle, you are much more likely to achieve your goals. It all starts with you. Today look at how to create an environment that will help you win! Schedule in your workout time and pick a day to make your meal plan for the week. Find a friend who will enourage you when you don't want to work out and motivate you to cook healthy meals. Sometimes it takes a lot to recognize the need for change in your life, and even more to do something about it. Changing your habits and your daily behavior is hard—but you can do it!
--Jeanette
Enter to win Jeanette's Bikini Bootcamp DVD and Dr. Madelyn Fernstrom's new book, "The Real You Diet."
Post questions to your coach Jeanette, find a workout buddy and share your goals on the Weight Loss message board.
