In the zone. You are a third of the way through the challenge if you made it to today. It feels good keep doing it. If you have been keeping a log book or journaling to keep track of your progress now is a good time to go back through previous days and look at how far you’ve come in just ten days. You should be aware of your food and snack habits by now, and finding it easier and motivating to make healthier choices for yourself.
It takes 21 days to make an action become a habit
When you fall off the bad wagon and skip a day of exercise or eat something unhealthy, have no fear. Get right back up and keep moving and make better food choices next time. If you are feeling famished from waiting too long between meals grab some fruit or one of the healthy protein and carb choices from the list.
· Don’t wait until you are starving, long hours, to eat. You defeat the purpose of paying attention to your body’s signals and taking better care of you.
· Don’t wait until you are hungry and go out right then to buy healthier food. It’s a proven fact you will buy anything and eat it or overspend. Make a list and take it with you and stick to it.
· Do buy something nice for yourself for making it this far in the challenge.
Of course you can have birthday cake and desserts on special occasions. But those days don’t come every day or even once a week. If you have been going undisciplined and eating whatever you like for some time to pack on the extra pounds, it’s going to take some will power and stamina on your part to behave and eat the right thing. You can do it. So waiting for those special days to have a treat, will be more meaningful to you, and have a meaningful slice, that doesn’t mean fill your plate or eat two slices to make auntie Betty Joe happy. Eat it and leave the table.
Cakes, candy bars and ice cream are not a food group with nutritional value for your body
Before you bend your elbow to put it to your lips for eating or drinking ask yourself, “what nutritional value doe thing actually have in it?” You may need to look at the label but you probably already know, put it down.
Counting fat calories
The idea is not to make yourself crazy over the amount of fat but to become aware of what is in the food you are eating. If you are looking at two different healthy frozen dinners, for an example, look at the fat content of each one and eat the one with less fat in it. Simple enough. Save the other meal to eat earlier in the day when you have more time to burn the calories off. At first you won’t notice much happening, but over the course of time, you will. You may be surprised over time as you get a few labels under your belt, not literally, but in comparison with other foods you eat and this will help you to adjust your food choices accordingly. In the end you will find yourself giving up food choices because they are simply too fatty in comparison to healthier choices. More than anything else you will also notice after you eat those fatty foods you don’t feel so good afterwards, and this in turn will help you to give them up with ease.
For sore muscles: Watkins mentholated salve, Vick’s vapor rub or sport creams.
Drink lots of water. Did you throw away your bathroom scale yet? You want to go by how you feel on the inside and how you feel in your clothes; are they looser, are you gaining muscle tone in some areas while slimming down in others? You will be better off at using a tape measure to keep track of your progress instead of a scale.
Sean will be guiding you through the next workout, you have two today, and Lisa Marie is on now. (see video)
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