If you answered yes to any of these questions, PLEASE for the love of Pete…keep reading!!!
I want to share with you a sample of a coaching session I did with a sweet young lady that had birthed three children in three years. She found herself, overweight, depressed and overwhelmed. The following outline is one of our first sessions. I have shared this with numerous people and all have had great success in establishing a new lifestyle that includes better, healthier eating, light exercise and supplementation.
GOAL #1. Lose Weight
GOAL #2. Address and Improve depression and anxiety
GOAL #1. Lose Weight (35-50 lbs. in 10 weeks. 3.3 lbs. to 3.7 lbs. weekly)
PLAN: Action Steps:
1. Adjust daily diet/food intake
2. Incorporate light exercise
3. Add supplementation
ACTION STEP 1.
10 week plan that will ultimately become a lifestyle not a diet.
WEEK 1 & 2 (3) days on plan, all other days reduced portions.
WEEK 3 & 4 (4) days on plan, all other days reduced portions.
WEEK 5 & 6 (5) days on plan, all other days reduced portions.
WEEK 7-10 (5) days on plan, 2 days modified plan
The more days you’re on the Plan, the quicker the results!!
THE PLAN:
Coffee with only 1 teaspoon creamer, no sugar..can have artificial sweetener, but even better is Xylitol or Agava is used in moderations. Water all day…can use flavors for water, unsweetened tea, no carbonated drinks.
4-5 meals each day. High protein, low carb.
Vegetables of any kind but limit corn, beans and tomatoes.
Eat as much of vegetables and salad as you want but eat at least twice a day. Only 2
tablespoons of dressing on your salad. Making your own dressing with extra virgin
olive oil and seasonings is best.
Meat: beef, fish, chicken, turkey, venison, lamb (mutton)….3-5 servings a day. This can include turkey bacon, lean
lunch meat, turkey wienners, etc. Limit pork as it contains lots of yeast. Yeast prohibits
weight loss.
Snacks: walnuts, almonds, pickles, small yogurt, 1 slice cheese, small apple, half
banana, blueberries, celery, 1/2 cup cottage cheese, protein shake, tsp. peanut butter, cup of popcorn
Limit condiments, especially mayo and ketchup…use “lite” versions or make your own.
No bread or breaded meats and vegetables. (except for oatmeal flour) explained below.
Eggs..2-3 in any form..scrambled, fried, boiled.
Can have 1/2 cup whole wheat pasta or brown rice once every two days (limit this for
quicker results. ****This plan can include many more snacks than listed..this is just a sample.
ABSOLUTE NO NO’S:
Sugar
Breaded meats and vegetables (except for oatmeal flour)
carbonated drinks
high calorie drinks
Bread
Limit dairy
*Oatmeal flour….use a coffee grinder and grind rolled oats for flour
Can use this flour to make oatmeal biscuits (which are yummy) and for breading on meat and veggies
*Cook with extra virgin olive oil and or coconut oil
EXAMPLE MEAL PLAN FOR FIRST TWO WEEKS:
DAY 1: Breakfast: Scrambled eggs(2), Turkey bacon(3 slices)
Snack: apple
Lunch: Salad with turkey bacon or shredded lunch meat and 1/4 c shredded
cheese
Snack: Walnuts and 1 slice cheese
Snack: Blueberries
Dinner: Hamburger Supreme: ground hamburger, can of tomatoes with mild
chili’s (chili’s optional), English peas, mushrooms, salt and pepper and
garlic powder. Add salad and or other vegetable.
DAY 2: Breakfast: Oatmeal and turkey bacon
Snack: 1/2 banana and 1 teaspoon peanut butter
Lunch: 1/2 cup pasta with real butter and tsp. Parmesan cheese, vegetable of
your choice (steamed green beans, sliced tomatoes, English peas, carrots
and salad
Snack: Almonds and sliced cheese
Snack: protein shake
Dinner: Grilled or Baked Chicken Breast, collard greens, boiled or baked new potatoes 1/2 cup and salad
DAY 3: Breakfast: Fried eggs (2) Turkey bacon and sliced tomatoes
Snack: yogurt (small cup)
Lunch: Egg salad on bed of salad
Snack: pickles and sliced cheese
Snack: 1/2 banana with tsp of peanut butter
Dinner: Pork chop breaded with oatmeal flour and fried, Okra in the oven (breaded with oatmeal flour), 1/2 c
Pinto beans and salad.
** These are just examples. There are so many options. Just get creative and pick and choose what you like best!
The remaining four days of the week is your choice but you must drastically reduce your portions. If you have pizza…only one piece. Make your portions like you do when you are on the plan…use the measurement of 1/2 cup for high calorie and high carb foods.
After Week 1 & 2, you will add a fourth day to eat “on the Plan”. The other three days is your choice to eat what you like. You will do this for the next two weeks.
After week 3 & 4, you will had a fifth day to eat “on the Plan” . The other two days is your choice to eat what you like. You will do this for the next two weeks.
After week 5 & 6 you will eat “on the Plan” five days and the other two days will be a modified version of “the Plan”. Your two days of “modified Plan” is a combination of the plan and your choice. You will eat two of your meals and all snacks “on the Plan”. One meal is your choice. You must control portions no matter what you choose to eat. So 5 days on the plan, two days modified for the next 4 weeks.
ACTION STEP #2: LIGHT EXERCISE
There will be no need for any special equipment or special place or environment. The point is to get moving. This is going to address two of your goals. Will aid in weight loss, and help reduce anxiety and depression.
Will use the “7 Minute Workout System” three times a day, 5 days a week. This will be a total of 21 minutes a day of exercise. If you can do more that will speed your results. In the beginning if you need to modify movements, that’s fine…just keep moving. This is an app you can get in the app store and download on any device.
In addition or instead of the "7 Minute Workout" you may walk for 21 min, or any activity that you choose that raises your heart rate for 7 minutes at a time. The 7 minute workout system is best if all 3 sessions are done in a continuous fashion, but if you can only do two sessions (14 min) then do 1 session (7 min) at another time. For optimal results do 3 sessions back to back.
The following is the list of exercises done in 30 second intervals with a 10 second period of rest.
30 seconds Jumping Jacks Rest for 10 seconds
30 seconds Wall Sit Rest for 10 seconds
30 seconds Push Ups (can be done with knees on floor) Rest for 10 seconds
30 seconds. Abdominal crunch (can modify if needed) Rest for 10 seconds
30 seconds Step ups ( can use stair, chair, etc) Rest for 10 seconds
30 seconds Squats Rest for 10 seconds
30 seconds Chair Tricep dips Rest for 10 seconds
30 seconds Plank Rest for 10 seconds
30 seconds High Knees Running in Place Rest for 10 seconds
30 seconds Lunges Rest for 10 seconds
30 seconds Push ups with rotation(knees can be down) Rest for 10 seconds
30 seconds Side Planks (15 seconds on each side) Rest for 10 seconds
These exercises can be substituted for any of those listed above:
Cross Jumping Jacks (Cross your arms in front of your body rather than over
Head as well as crossing feet).
Staggered arm push ups (Arms are not even, one is in front of the other)
Toe Touch Crunch ( rather than sit ups, put feet over head and try to touch)
Mountain Climbers (down on all fours, moving legs alternately forward and
back.
Reverse Lunges
Toe Touches
Punching bag (punching in the air alternately with arms)
Find something that works for you and do it for 21 minutes a day, 5 days a week. Make sure it's getting your heart rate up. If your resting heart rate is 68, then while exercising, it should reach a range of 115-136.
ACTION STEP #3. SUPPLEMENTATION
Proper digestion and elimination of food is critical for weight loss and good health.
The following supplements can be used for digestion, regular elimination, energy, anxiety, depression and sleep.
1. WOMEN’S PREMIUM Liquid Multivitamin and superfood Take one cap-full daily
Will aid in digestion and regular bowel movements as well as provide energy and help assimilate food. Can be purchased on Amazon for $38…good for 30-45 days(Click here for Amazon link). There is also a men’s version of this multivitamin. Dr. Tobias Adult Multivitamin is also very good. Can also be purchased on Amazon for $23.97 (Click here for Amazon link.)
2. Vitamin B-12. Take daily for energy and depression.
3. Calmsense. Take daily for anxiety and depression. Can be purchased on Amazon for $19.97 (Click here for Amazon link)
4. Melatonin Take at bedtime for sleep and relaxation. (Begin with 5 mg. Can be increased if needed)
5. Vitamin D. Take daily for depression
*Foods that help with depression: Green leafy vegetables, nuts and fish. Chamomile tea is also good for relaxation and calms stomach.
*Foods that can contribute to depression: Sugar, processed foods, ketchup, junk food of any kind, hydrogenated oils, soda’s regular and diet.
Goal #2 is accomplished in concert with Goal #1. Changing your diet, incorporating exercise and adding supplementation all help address Goal #2.
Scripture that confirms it’s God’s will for you to be whole, healed and healthy not only in body, but your mind, emotions and spirit.
John 10:10
Isaiah 53:5-6
3 John 2
Romans 8:11
Psalm 103:1-5
Isaiah 57:19
Proverbs 4:20
Psalm 107: 19-20
Exodus 23:25
Jeremiah 30:17
Isaiah 46:4
Proverbs 3:1-2
Proverbs 23:7
***Always consult your physician before starting a new program and supplementation of any kind, especially if your are on medications prescribed by your physician. Some supplements have been known to have adverse reactions when taken with prescription medication.
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