Personal Trainer for Your Health

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Getting Started

Getting Started

Getting Going Now Guidelines

Hints to get you Going Quickly on you Journey to Health

  1. Nutrition is 80% of a weight loss journey, a lot more happens in the kitchen than the gym.
  2. You must eat breakfast every day within an hour of getting up
  3. if sugar is in the top 5 ingredients, do not eat it (this includes agave, barley malt, beet sugar, blackstrap molasses, brown sugar, cane crystals or sugar, caramel, carob syrup, confectioners sugar, corn syrup, date sugar, demerara sugar, dextrin, dextrose, evaporated cane juice, ethyl maltol, fructose, fruit juice and its concentrate, galactose, glucose, granulated sugar, grape juice concentrate, high fructose corn syrup (HFCS), honey, icing sugar, invert sugar, lactose, malt syrup, maltodextrin, maltose, maple syrup, molasses, organic raw sugar, powdered sugar, raw sugar, rice syrup, sorbitol, sorghum syrup, sucrose, treacle, turbinado sugar and anything else that may be a sweetener!)
  4. ditto for fake sugars, in fact double ditto…if there is a fake sugar just don’t eat it at all, the chemicals are harmful! (sucralose, Splenda, Sweet-n-low, saccharine, NutraSweet, equal, aspartame, acesulfame potassium, Sunett, Sweet One, Neotame)
  5. Fifteen servings of fruits and vegetables EVERY DAY!  Yep, that’s a lot, but you won’t have any room left for the items you had to cut out of your life in #2 & 3! and I don’t care if you don’t like them, there are over 600 veggies varieties out there, you haven’t tried them all yet!
  6. Serving size= an apple, orange, pear; a cup of berries; 2 cups of leafies; 1/2 cup of cut veggies
  7. Dehydration is the quickest way to stall your weight loss.  Quick breakdown, your kidneys are responsible for finding water in the body, your liver for fat breakdown, if your kidneys can’t find the water the liver has to stop the fat breakdown and help hunt for water….if kidneys can find the water easily the liver can continue it’s job of breaking down fat!!
  8. Drink clear, plain boring water….how much? A lot!  Mayo Clinic says to take your current body weight and divide in half, that’s how many ounces of water you need to drink daily to stay hydrated!
  9. Coffee does NOT count! In fact, it subtracts, you drink 10 oz of coffee, add 10 oz to your water!
  10. DO NOT drink SODA…not even diet…it is worse for you than the non diet stuff….diet soda is engineered to make you crave more food, that’s why so many diet soda drinkers have a hard time losing weight
  11. Flavored water likely has sugar or a substitute, refer above….sugar in the top 5?  Skip it!  same for those little handy packets of powdered flavor.
  12. Herbal tea is fine, caffeinated tea is like coffee (my favorite herbal tea is Numi’s brand Roobois Tea….full of antioxidants, cuts coffee cravings, no caffeine)
  13. Need a flavor?  Squeeze in the juice of half a lemon or a lime, put some cut strawberries or cucumbers into your glass….or a favorite of mine, add cucumber, lime and mint! (mojito style)
  14. Eat every two and a half to three hours (how else are you going to eat 15 servings of fruit and veggies?
  15. No eating within 3 hours of bedtime, how many calories do you need to sleep?
  16. Eat healthy fats.  Flax seeds, nuts, pumpkin seeds, avocados, and oils (olive, flax seed, sesame, coconut, hazelnut, walnut)…and ps, nots a re a fat, not a protein
  17. protein and fruits/veggies at every meal
  18. Start each day with a glass full of warm/hot water and the juice of  a lemon, this helps sheds toxins from the body by cleaning the liver and alkalizes the body.
  19. Carry a cooler everyday filled with great eating options, if you have it on hand you don’t have to run into a store quick and be tempted by the “good stuff”
  20. Get 6-9hours of sleep every night….yes, this does affect weight loss!
  21. NO alcohol….this is a short term thing…you can drink alcohol again in moderation when you have reached your goals.
  22. Carrying high levels of stress? Let’s talk about some stress reducing techniques…stress releases a hormone called cortisol, too much cortisol in the body turns on the fat storage!!!