Welcome 2016

Hi Team,

Welcome to our first 2016 Fitness Group. This is group is to help motivate each other to make healthy choices.

Healthy weight loss is 1-2lbs per week. However  you can lose up to 10lbs in your first week or two if you do it right. The goal here is to actually keep it off.

DO:

Drink at least 60oz of water a day

Choose lean proteins (chicken breast, fish, lean cuts of beef: sirloin, top round, bottom round, egg whites, tuna)

Eat plenty of good carbs ( green veggies, nuts, sweet potato, squash)

Chose grains instead of starches ( oatmeal, brown rice, barley, quinoa, chia)

Plan your meals with meat and plenty veggies. If you need dessert then add fruit.

Try not to eat out (processed foods /fast foods) during the week. Save it for weekends when it’s harder to say no.

Take your 10 minute breaks! You can walk half a mile in 10 minutes. Both breaks will equal 1 miles a day!

Avoid:

Soda

Juice  (choose fresh juice if you’re craving it)

Bad carbs

Processed food

dairy

If you don’t have a gym membership start here:

If you have a jump rope do that for 1 minute before your workout. Otherwise you can do burpees to get your heart rate up.

Next weigh in will be 1/15/16