SUNDAY, JANUARY 9, 2022
Let's Get Geared Up!
So as we begin together again let’s spend this first week preparing and focusing on what we will accomplish together. To earn our weekly bonus points for the week (5 points per day for a total of 35 points) you need to:
- If you have not already done so join myfitnesspal.com and begin journaling your daily food and water intake and exercise. This is a tool I hope you will continue to use long after we have completed this competition.
- Contact your partner and communicate about how you will support and help each other through this competition. If you live nearby you might want to exercise together. You can encourage each other with texts, e-mails and phone calls. You can review each other’s food journals and share recipes and ideas. Make a plan of what you will do to aid one another in prioritizing your health habits.
- Print up and use the daily sheet (I’ve e-mailed it to you) if you need it to keep track of your efforts (you won't be turning in this sheet but may use it to keep track for when you do report on our google spread sheet)
4. Stock Your Kitchen with Healthy Foods
A first step in eating right is getting prepared. Go through your fridge and pantry and toss the super-unhealthy stuff you want to eat less of. Then, get ready to cook up healthy meals by stocking your pantry with fresh healthy-cooking essentials.
5. Hide Tempting Foods
One study found that keeping unhealthy food hidden can help you eat less of it: when secretaries were given candies in clear dishes to place on their desktops, they helped themselves to candy 71 percent more often than a similar group that was given the same candy in opaque dishes so that the candy wasn't visible. At home, stash tempting treats inside a cabinet where you can't see them-or better yet, get rid of them altogether and keep the apples-and other healthy eats-out on the counter.
6. Plan Your Exercise and get equipped
If you wait for the mood to strike or for a lull in your day, you might not get in an optimal amount of exercise so make a plan ahead of time. If you like to exercise at the gym renew your membership if needed and check the schedule of classes. Plan now for what ones you plan to attend. If you prefer to exercise out of the gym start thinking about what is available as far as biking, running, skating etc. Begin to formulate your plan,
7. Spiff up your equipment Do you have what you need? A good water bottle that has markings to track your intake, measuring spoons and cups and a good food scale, exercise bands, good quality walking/running shoes (Did you know athletic shoes are only made to last 350-500 miles? They often still LOOK great but the cushioning is shot and they are no longer safeguarding your feet and joints) swim goggles that don’t leak, work out bands, floor pad etc. I’m not going to REQUIRE you to purchase anything but good equipment can inspire effective work outs so take an inventory of what you might need. One of my favorite tools is my personal scale that measures not only weight but percentage of body fat.
8. Weigh yourself and take your measurements. We track just waist and hips measurements for this competition but you might want to take them all just to help track progress. Note: You don't turn these into anyone. Just jot them down and keep them in a safe place.
9. Read or re-read the RULES and FAQ's tabs on this blog just to make sure you remember all the tools to help you in prioritizing your health.
OK ladies let’s get geared up. You can earn your 35 weekly bonus points this week by looking at the list above and taking care of what you need to be totally focused on 8 weeks of healthy living
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