Do I have a game plan for my healthy lifestyle?
What are my fears?
What are my success?
What do I help people most with?
What do I want to achieve before I die? ~ (Why aren’t you doing it?)
What do you want to do for a living? ~ (Why aren’t you doing it?)
Why am I alive?
What is my purpose here on earth?
What does God mean to me?
Take time to meditate on these questions. It can help you a great deal with a healthy lifestyle.
Let's get healthy!
Coach Tia Hurt
A. What do you want to accomplish/achieve?
Examples: 10 push ups, lose 10 lbs, run a mile in 10 min
B. What is your game plan/actions will you take to get there?
Example: practice push ups, work out 30 min 3x's a week, eat cleaner, run 3x's a week
C. Are your expectations realistic?
Example: make it attainable, Don't plan on losing more than 2 lbs a week, don't expect to cut your current run time in half
D. How will you measure your progress?
Example: Is success 100% completion, 80% completion, loss is measurements as opposed to weight, are my jeans are loser?
Prepare -- Start a journal and write out your game plan in detail.
A. Include a list of where you expect to be physically in 6 weeks, 4 months, 7 months, and 1 year
B. Where you will be in 6 weeks, 4 months, 7 months, and 1 year if you don’t.
C. Make a motivational collage with pictures and quotes - something that will inspire you.
D. Review your goals often, check them off and date them as you go.
Setting the foundation for a solid plan will significantly contribute to your success.
Participation and Take Action-- Beginners and initiative
A. Drinking water (I know you hear this but you can't lose weight or get healthy without doing it!)
B. Walks as many days as you can
C. Get busy! Do some cardiovascular exercises 3 - 4 days a week
D. MOVE! Get up and move your body.
Precipitate change by writing down your barriers --
A. List one or two barriers that you need to address to exercise three days a week.
Example: I am to tired to get up, my kids, I can't find time.
B. Write your strategies for each of these barriers.
Example: I will eat a good healthy dinner before i go to bed, I will make time for myself, I will make an appointment to workout.
C. Write down a personal exercise commitment letter to yourself, sign and date it.
D. READ it DAILY and read it out loud.
Let's Get Healthy!
Coach TIA HURT
(3rd Snack is IF calories and time allows. Don't eat 2 1/2 hours before bed)
1) 8 triscuits (140) Laughing cow low fat swiss cheese (30)
2) 2 scoops whey w. water (260)
3) 1 1/2 cup Kashi Go Lean Crunch w. 1 cup skim milk (360)
4) 4 oz pork loin w. 1 cup peas (240)
5) 1 stick string cheese (80), 1 cup Kashi (190), 1 cup skim milk (90)
6) 1 cup HM chicken noodle soup (100)
7) fruit smoothie w/ water (210)
8) 2 cups baked HM apple crisp (250)
9) peaches on the grill (90) Greek yogurt and honey topping (70)
10)
Yogurt smoothie with a banana and all natural peanut butter
Clean Eating Dinner Ideas
1) 3 oz salmon (130), 6 asparagus (50), 1 cup mixed green salad and
2 tbsp vinaigrette (120)
3) 1 Morningstar Veggie Burger, 1 arnold select whole grain bun, 2 cups steamed green beans (330)
4) 1 cup brown rice, 1 cup grilled chicken and veggie stir fry (350)
5) 6 oz chicken breast (200), 1 cup cooked broccoli (50), 1 cup veggie soup (80)
6) 3 slices Home Made (HM) pizza (whole wheat pizza crust, HM marinara, veggies, chicken, cheese) (380)
7) 2 cups chicken noodle soup (220), 1/2 cup fat free cottage cheese (160)
8) 2 cups HM chicken noodle soup (400), 4 triscuits (80), 1 oz cheese (100)
9) 2 cups HM Taco soup (180) 1/4 cup Mexican cheese (60) 8 baked chips (60)
10) 2 chicken asiago sausages (220), 10 asparagus cooked with olive oil and roasted garlic (100), 1 cup salad
2 tbsp vinaigrette (120)
11)
1 cup grilled veggies (100), 1 cup cooked Quinoa (250), 4 shrimp (60), 1 cup leafy greens w. 2 tbsp ff dressing (100)
12) 3 oz Broiled Fish (110), 1 cup broccoli (50), 1/2 cup roasted soy chip and bulgur wheat pilaf (200)
1) 2 slices whole wheat toast w. 2 tbsp peanut butter (380)
2) 1 Banana, 1 Pure Protein Bar (290)
3) 2 scoops whey shake w. water (or protein) (220)4) 1 Medium Apple, 1 Pure Protein Bar (290)
5) 1 pure protein bar, 1 tbsp peanut butter (290)6) 1 Banana (100) 1
multi- grain tortillas (60), 4 oz turkey breast (140)
7) 6 oz Chicken Breast w. Marinara (280), 1 cup spinach salad w. ff dressing (150), 8) 10 large green olives (100), 1 cup cooked green beans (50)10) 1 1/2 cup Kashi Cinnamon Harvest (280), 1 cup skim milk (90)
It is a good idea to have the whey, protein bar or protein shake with in 30 minutes
after you have worked out.
Let's Get Healthy!
1) 1 Banana 1 TBSP Peanut Butter (200)
2) 4 oz turkey (130), 1 whole wheat tortilla (50)
3) 1 TBSP Peanut Butter (100), 1 Banana (100)
4) 1 scoop protein shake, 1 scoop choc whey, 1 tbsp peanut butter water/ice (370)
5) 2 scoops whey with water (260)
6) 1 scoop Protein shake, 1 scoop chocolate Whey, flax seed, add water (270) (picture)
7) 3 oz grilled chicken salad w. balsamic (220)
8) 1 cup bran flakes w. 1 cup skim milk (240)
9) 2 cups salad w. veggies and 3 oz balsamic vinaigrette
10) 3/4 cup egg beaters (90), 3 slices turkey bacon (120)
The protein shake snacks is a good idea only after a workout. Protein should be eaten with in 30 minutes after a hard work out.
Let's Get Healthy!
Coach Tia
