What you can do after Summer ends to get yourself back on track and feeling better BEFORE the Holiday’s arrive…
So many of you faithful readers are already thinking about what you can do after Summer ends to get yourself back on track and feeling better BEFORE the Holiday’s arrive…
Summer has a way of getting us all off schedule; with staying up late, eating too much junk, and cramming way too much into our daily routine…
If you need a jump start… Consider the 12 week program to Self Balance; it works!
THE 12 WEEK BALANCE YOURSELF PLAN
Week #1
Food Food Food
If you want to immediately start feeling more energy, less cravings, less pain, better memory, improved mood and re-shaping of your body……
Then you must change your diet.
Start with eating the “breakfast of champions”
Include protein (about 14 – 21 grams) at breakfast; 2 – 3 eggs
High fiber carbohydrate: fruit, ½ slice of whole grain toast
Green Tea
Eat every four hours during the day
Avoid all sugar; read labels
4 grams of sugar = 1 tsp of sugar
Coke has about 11 tsp of sugar in one can
Stop eating 2 to 3 hours before bed
Week #Two
Start dropping excessive sugary or starchy carbohydrates;
No more than 1-2 per day
Begin drinking water 1 gallon per day with
6 oz of unsweetened cranberry juice
Start your day with fresh lemon in hot water for detox
Week # Three
Add supplements to your daily plan
Calcium Magnesium (liquid/citrate)
B-complex (high potency)
Flax Seeds or Flax Oil or Fish Oil
Add a handful of nuts to your diet daily
Begin walking/cycling/climbing/dancing for 20 min. Mon Wed Fri
Week # Four
Add protein to each meal at least 14 grams for women
Or 21 grams for men
Try to eat protein, good high fiber carbohydrate,
And good fat like nuts or olive oil or avocados at each meal.
Consider having a hormone evaluation for added balance;
If you are suffering from hormone related symptoms.
Week # Five
Start spending 10 min per day closing your eyes and relaxing;
Breathing in for 6 counts holding for 3 counts and exhaling for 7-8 counts.
Eliminate things on your to do list that do not absolutely have to be there
Begin your day with three stretches to wake up your body
Organize your week one day during the week – have a game plan for success
Week # Six
Increase your walking to five days per week
Add weight resistance training – like rubber bands to build muscle
Week # Seven
Start changing your language to yourself
I am healthy
I am doing all of the right things to get control of my life
I am beautiful
I am strong
I am clear minded
Let go of negativity – It will set you back weeks
Week # Eight
Take a personal contact inventory
Who are the people that surround you and how do they influence you?
Energizers Neutrals Drainers
Work to reduce the drainers in your life and seek to find more energizers
Week # Nine
Concentrate on planning
Spend 5 min each night to get your food together for you and your family
Set out what you want to fix for dinner (2 min)
Set out your lunch bag and some of the food
Keep higher protein snacks in reaching distance
Cut up veggies and have in baggies in frig (do this on Sunday or once/week)
Keep nuts on the counter
Week # Ten
Increase weight resistance training to three days per week
Keep cardio at five to six days per week
If you like resistance training more you can flip flop them
Or for more fat-burning add 20 min of brisk walking to evenings
Week # Eleven
If cravings are an issue for you; start supplements
Chromium Picolinate 200-400mcg before each meal
L-glutamine 1000mg before each meal
Make sure you are eating every 4 hours or at least 4 times per day with enough protein
Drink water all day
Sugar cravings = low blood sugar
Salt cravings = low water intake
Week # Twelve
Putting it all together
Eating
Relaxation/Meditation/Positive Focus
Exercise
Supplements
Hormone Balance
Good luck on your Wellness Journey!
Nisha