![]() Body- for- LIFE Challenge Guide. Well now, look who is on Week Four! Way to go Body- for- LIFE! You have completed 2. I call the finest fitness and nutrition program on the planet! I am Rena Reese, a 2. Body- for- LIFE. Chances are now overwhelmingly in your favor that you will make it to day 8. Creating new habits, fighting off old patterns of action and replacing them with healthful alternatives takes strength, determination, planning and intention. This month you have done so much more than eat six balanced meals and perform cardio and weight training. ![]() You have made a promise to yourself and kept it. That can only help to build self- esteem. You’re probably showing up more confident and energetic at work and in your daily interactions. In addition, unconsciously, you are training people new ways to treat you too. It is possible that you have had a friend/coworker/partner/family member call you obsessed. ![]() You are making a case for the notion that it is perfectly okay to take care of yourself! It is not selfish, but rather it is responsible. ![]() ![]() Wonderful! When you stick with this program for the first month, your esteem increases. When you see that you have kept this promise to yourself, your momentum increases. If you snap a photo of yourself at week four, you will notice that which may not be observable in your daily step out of the shower. It is a marker in your 1. She’s out of shape because she puts her family first..? But, after four weeks of Body- for- LIFE! My first free day I ate Chex Mix and Oreos for breakfast—and that was likely the healthiest part of the day! By my fourth free day, I forgot it was my free day until the afternoon! That is how powerful repeating new patterns of actions can be. My great food choices had become automatic. My family and I benefited from my newfound energy and level of happiness. One of the most important things you can do for yourself now as you begin week five is set up supports to carry you through your Challenge. The ones that helped me the most were the Body- for- LIFE! How to use this free weight loss workout program But, the most powerful tool I used to support my sticking to the program was the creation of a home video. I got the idea when I saw a TV program which explained how a man documented his baby’s growth. Each day he laid out a black cloth and laid his baby down and took a short clip of footage. Each day he would repeat this process and he did so until the child turned two. When showed start to finish, the video was like time- lapse photography of a flower opening. The child changed ever so slightly but he did change. So, I decided that this would be a powerful way to document my transformation. I set up my video camera on a tripod and my daughter Meg filmed me in the same swimsuit each day for a few seconds. For me the effect was powerful. I would watch the footage which began with my before picture up to the present day of the Challenge I was in.
On the weeks that I felt like I had reached a plateau, I could see that the scale may not be changing but what was happening to my body could not be denied. I realized every day mattered. Every workout mattered; every meal contributed to the metamorphosis that was unfolding on my videotape. If you cannot videotape yourself each day, a weekly photo could serve the same purpose. We have all heard that “nothing tastes as good as being thin feels.” Before Body- for- LIFE. I’d like to re- write that to reflect the Body- for- LIFE. Unauthorized foods and skipped workouts are no substitute for the energy, power and high you get from being fit and in control. Yes that is a mouthful and profoundly true. Now, I don’t want to be thin. The word thin conjures up an image of a frail, weak person with no muscles to speak of. That is not the look we Body- for- LIFEers are going for. Stay the course and you will be lean, strong, and toned. As your body changes, your size will change. In addition, muscles will emerge where there were none or where there were once layers of fat. 2 Water, Water, Water![]() ![]() ![]() This will make you want to wake up, workout and eat right. Frankly, I became excited to go to sleep each night and then wake up to see that something magical happened during the night. Each night, it did. I have been going to my gym four to five times a week for over two years and I can honestly say that most people look exactly the same as they did when I first lugged my chubby self in there in January 2. Now, looking the same is great if you already are fit and fabulous. If you are not fit and not getting fit, it seems then that the goal is to not get any less unfit. What kind of goal is that? So, know that what you do today counts towards achieving your ultimate goals. Know that the workout you engage in, food you eat and thoughts you think today matter! ![]() I wish for you fine health, abundant energy, confidence and perseverance as you continue this path! Know that when you submit your packet, the team of judges will review your packet giving it the time, respect and attention it would get if you were a judge's friend, sister, brother, or parent. The team at Body- for- LIFE. Crucial Things to Do if You're Exercising for Weight Loss. If you're logging miles on the treadmill and hours in cycling class in the hopes of torching more calories, that's seriously sucky news. Here's how your body makes up for the major calories you torch at the gym: As you get used to your workouts, you might not burn more calories—even if you're consistently active, says California- based trainer Mike Donavanik, C. S. C. S., “Think about your job. When you first started, there were some learning curves, it took more energy and more time, but you became more efficient,” he says. Exercise works the same way. Your body adapts to a specific demand. So you naturally become more efficient, and use less energy . After all, you want to lose fat, not muscle. One obesity study of 4. So how do you make sure every sweat session helps you burn more? Follow these five rules of exercising for weight loss. It stands for frequency, intensity, time, and type—the four factors that determine the exact stress you put on your body during a given workout, says Donavanik. Changing up any one of them “surprises” and challenges your body in a new way. Remember, as long as your body is forced to adapt to progressively challenging workouts, it’s going to burn more calories during every workout. It’s when your body gets used to your current workouts that things start to plateau. In one 2. 01. 3 study from Human Performance Laboratory at the University of Wisconsin- La Crosse, people who performed a 2. HIIT workout torched 1. Plus, with HIIT workouts, you benefit from the “after burn” effect, which a steady- state cardio just won’t give you. Follow the study’s lead: Perform all- out effort for 2. Rest one minute, then repeat to complete a total of four rounds. Prioritize Clean Eating“If you don’t pay attention to your diet, you can work out every day as hard as you possibly can and not lose a single pound if your calories expended are equal to your calories consumed,” says Donavanik. What’s more, eating junk can make your workouts feel more difficult, so even if you think you’re pushing yourself to the max, you’re not, he says. And sub- max workouts, as you might have guessed, burn fewer calories. He recommends limiting added sugar and focusing on eating lean protein, healthy fats, and whole carbs from fruits, veggies, and whole grains. Pick Up Some Weights. More muscle = more calories burned. After all, while a pound of fat burns only two calories per day, a pound of muscle burns six—and takes up a lot less room, he says. That’s why, in a 2. Harvard School of Public Health study of 1. Don’t Forget to Fuel. While everyone thrives on a slightly different pre- and post- workout nutrition plan, research published in Sports Medicine shows that eating carbs before you hit the gym improves your performance during HIIT and endurance workouts alike. And tougher workouts burn more calories—both during and after your workout, Donavanik says. That explains why recent research published in the International Journal of Sport Nutrition and Exercise Metabolism found that downing coffee (or any caffeine) an hour before your workout can boost your post- workout caloric burn by 1. After your workout, Donavanik recommends eating a meal that’s about 4. The combination will help your muscles recover, get your energy levels up, and have you burning more calories as your body repairs. How to Create an Office Weight Loss Challenge. When you're trying to lose weight, dodging the breakroom doughnut tray, your office mate's candy bowl or the vending machine makes sticking to your diet that much harder. Encouraging your workplace to join you, though, just might make some of those temptations disappear. People may not bring in the treats - - or at least you'll have new resolve to avoid them. When others in your office are depending on you to lose weight, or you know they'll beat you if you don't, your incentive to stick to your diet intensifies. Set up an office weight- loss challenge to create healthy competition and camaraderie. One person might win, but everyone benefits from getting healthy. The idea of a challenge may be influenced by weight- loss reality shows, but a group environment makes weight loss more attainable and desirable to average participants. A study published in a 2. Obesity found that when people are supported and inspired, such as by co- workers, they have a better chance of losing weight. Of the more than 3,0. Find a point person to be the one who collects data such as starting weights, weekly weigh- ins and final numbers. Ideally, you have an office wellness coordinator, but if not, choose someone who can be discreet and honest. People will be more willing to participate if they know that they won't be judged. Establish a start date and end date. Six, eight, 1. 0 and 1. These periods are also short enough so people won't lose focus and interest. Set specific dates during the time frame for official weigh- ins, for example, weekly or every other week on a Monday or Friday. You may also offer a small prize every few weeks to someone who's shown exceptional commitment or progress. This keeps the interest in the program high. Bring in a scale into the office for the official weigh- ins. Scales tend to vary in accuracy, so it's more fair if everyone weighs in on the same one. Also, decide on any incentives that will get your office mates excited to participate. Perhaps you have everyone contribute $2. Or, you could offer gift cards, fitness apparel, socks, jump ropes, stability balls or a grand prize of a fitness tracker. Mail flyers, send emails and talk it up at the water cooler. Publicize the challenge in the company newsletter and in the wellness center, if you have one. Decide if you want the contest to be individual or team- based, with groups of two to four. Team- based programs can create greater incentive to stick to the plan and make the competition more social, as people don't want to let their teammates down. An individual contest, though, is easiest for smaller offices and ensures no one gets left out. Make it clear that participation in the challenge is completely voluntary. Determine the winner by percentage of total weight loss, not total pounds lost. Heavier people can lose weight more quickly and would automatically have an advantage. For example, you'd determine the number of pounds lost and divide it by the beginning weight to figure out the percent weight lost. People may appreciate that their actual weight won't be publicized, too, because you'll post standings according to percentage lost - - not actual weight. Ban participants from using unhealthy methods to lose weight, such as starvation, diet pills, water pills and laxatives. Encourage people to lose weight by eating whole, unprocessed foods and moving more. Establish a daily lunchtime walk for and share recipes with the participants. Sabotaging fellow competitors by tempting them with treats should be discouraged.
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