My sincerest apologies for the late post! This past weekend, I was honored to coach with the top coaches of the country at the Peak Performance Training Camp. However, in all my excitement, I completely forgot to bring my computer. So, without further ado, let us get on with week two of our Fall Fitness Challenge!
If you are new to our challenge, click HERE to get started. This week, I want you to continue to track your meals and keep those simple grab-n-go healthy snacks in your fridge. Make sure you are reaching your recommended daily water intake. Sometimes the feeling of hunger is actually dehydration!
In addition, it is time to take a closer look at your diet. Let me start with this- there is no perfect diet. Fad diets constantly come and go and always call for some sort of ridiculous exclusion of important foods. Many of these diets work for a little while because they require calorie restrictions, however, it is very difficult to adhere to these diets for the long haul. The best diet is the one you can stick to and enjoy. While you can not eat brownies and ice cream all day, there are some easy ways to tweak your diet without completely eliminating your favorite foods.
- Calorie restriction. 3500 calories equals one pound. So, if you would like to lose weight, a moderate restriction of 500 calories per day would equate to losing one pound a week.
- Increase your protein intake. Most likely, you are not getting enough protein. You should aim for 0.8-1 gram of protein per pound of body weight. For example, a 150 pound person should consume anywhere from 120-150 grams of protein per day.
- Follow the 80/20 rule. 80% of your daily caloric intake should be healthy, nutritious food full of good-for-you nutrients (think lean meats and vegetables). The remaining 20% can include your favorite foods that may not be the healthiest choices (think chocolate chip cookies). By allowing for a small amount (no, you can not have the entire bag) of your guilty pleasures, you will prevent binge eating and help with diet adherence.
Now, for the fun stuff! Our workout for this week is my new favorite workout! It only takes about 20 minutes and works you from head to toe. I have a feeling you are going to love it too. Remember to perform the workout 3-4x this week and then choose an active rest activity, such as walking or swimming, for the remaining days.
You GET what you GIVE!
Grab a couple towels and get ready to burn some major calories!