Week 2 ? FCHP Spring Into Action Fit in 45 Day ... - Worcester Fitness

8 days down ? how are you doing on the challenge? Hopefully, visions of a more active and fit you on May 15 is helping you work through the challenges of the challenge. (and the chocolate bunnies and jelly beans are all gone!)

Losing weight (and keeping it off) takes a huge commitment and a willingness to challenge those behaviors that have not served you well.

You have the blueprint for success (meal plan, exercise plan, coaching support). Hopefully over this past week, you?ve started to modify your eating habits by sticking to the portions/calories of the healthy meal plan for the challenge. You?ve incorporated cardio intervals and strength training exercise into your daily routine, and you are taking some time each day to sit quietly and reflect on the positive things in your life. You are drinking 8 glasses of water. All positive ACTION steps.

But, there?s another equally important process ? the ?BELIEVING I CAN DO THIS? step.

In her book ?The 85% Solution? by Linda Galindo, Ms. Galindo has defined 3 important steps for success -

1. Take responsibility for the outcome,
2. Empower yourself to succeed,
3. Be accountable for your actions

Life happens and it?s very easy to make excuses. But remember, this challenge is about YOU and helping you reach your personal best. As you ponder these 3 steps, let me highlight the major components of the challenge:

Meal plan: Women should be eating between 1200-1500 calories daily, men 1800 ? 2000. The #1 tool of successful losers is a food log. Keeping track of your portion size and the quality of the food is very important. Choosing food from each of the food groups will ensure that you are getting the important nutrients and vitamins.

You can submit food logs to my attention via Sue Pacy in Human Resources, or you can drop off your log at either Worcester Fitness location. Please add your name to the logs and add your weekly weight.

Exercise/Activity: Everyone should be doing a 30 minute cardio Interval workout, 6 days a week. This is week 2, so your FAST time is 2 minutes FAST to 1 minute NORMAL. You define your own FAST using the RPE scale:

Using a Rate of Perceived Exertion (RPE) Scale of 1 ? 10, (1 is a gentle walk and 10 is a sprint) your NORMAL would be about a 5 and your FAST would be about an 8.

Strength Training: If you?re on Level 1, you have your circuit workout. For incredible results, doing the Monday/Thursday, Tuesday/Friday routine will really tone your muscles.

Level 2 participants ? How are those toning classes going? There are some great classes (in and out of the pool) to help you reach your goals. Try them all. Minimum is 2 classes a week, but 3 would be ideal!

Level 3 participants, in addition to doing some cardio work, incorporating at least 2 days of strength training will be extremely beneficial.

Quiet Time: Stress plays havoc with our bodies and research has shown a direct correlation to weight gain as the stress hormone Cortisol surges through our bodies. It not only slows down metabolism, it can cause cravings, alter blood sugar levels and contribute to greater levels of abdominal fat.

Take 10 minutes every day to sit quietly and JUST BREATHE! It?s amazing how relaxed you will feel by focusing on your breath for a few minutes each day.

As you head into Week 2 remember the reasons you signed on for this Challenge! Plan for success and you will reach your goals.

Please let me know if there is anything I can do to help!

Have an awesome week!

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Sheri Litterio ? RohrCertified Wellness Coach and Personal Trainer

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Today, step into the field of all possibilities, set your intentions, take action and let the universe take care of the outcome From the 21 Days of Intention, Chopra Center

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