1. Build in a walking habit
2. Build in a more active lifestyle
3. Find an exercise program you enjoy
4. Reconfigure nutrients and calories based on current weight and activity level.
5. Take weekly progress pictures.

Nutrition Calculator

Eating and Nutrition Plan

MSQ

There is a difference between activity (NEAT) and exercise (EA).

EA: exercise activity is purposeful and planned movements for the intentions of improving muscle mass, strength, cardiovascular health and/or reducing fat mass.

NEAT: non exercise activity thermogenesis. This is all of the involuntary movements throughout the day, like twitching, moving your hands when you talk and some voluntary movements like walking, cleaning etc. You burn more calories a day with NEAT than you do EA. This is why NEAT is my first focus for new clients.

Building in activity throughout your day will aid in weight loss but more importantly will help SUSTAIN the weight loss.

Doing things like parking at the end of the parking lot, washing dishes by hand, walking to the furthest bathroom in the office, cleaning, taking the stairs vs the elevator, all of this will add up big time. The more you move, the easier it becomes to stay moving.

1. Walk 30 minutes daily. This can be broken up over the day, however you can fit it in. Three 10 minute walks, two 15 minute walks etc.

2. Get 8-10k steps a day. If you do not wear a trackable device, I would highly recommend getting one. It can be a great motivator to move, as well as very eye opening to what your current patterns are. I personally wear the Oura ring. It is an investment but it is a really good trackable device that also monitors sleep, HRV, recovery, body temperature.

3. Find a resistance exercise that you like. This could be weight training, yoga, pilates etc. An exercise that challenges the muscle groups to stabilize is what you are looking for. If you have not been exercising, start with 1 resistance exercise for 20-30 minutes a week. Build from this point as you become more comfortable. If you have been an avid exerciser, then great, keep it going. Make sure you are strength training at least 2-3 times a week.

Walking is one of the absolute best things you can do. If you have digestive issues, walking for 10 minutes after each meal can really help improve this.

If you have insulin resistance, a 10-15 minute fasted light walk in the mornings can help to improve your insulin sensitivity.

The goal is to live a life full of movement. Research shows the more you move (not necessarily exercise, but walks and steps) is directly correlated to length of your life. If getting 8k steps is hard this week, do your best and get as many as you can. The end goal is to be at 10k steps a day. It may take a few weeks to get there, be patient but be consistent with effort on finding ways to move more in your day.

Come over to the chat group. Tell me how it is going. What questions do you have this week? I am happy to give examples of how I get between 18-20k steps daily. Don’t struggle or be frustrated, I am here to help.

Each week take progress pictures. I know you aren’t excited about this right now, but I promise as each week passes and you see the small changes in your pictures, this will help you build discipline and keep going.

Tips for successful progress pictures:

1. Take in bright natural light
2. Wear the exact same clothes each week
3. Stand with the same, ideally plain, background each week
4. Wear a bikini, or sports bra and tight, short shorts
5. Smile

The more skin you show the better and easier it will be to see the composition changes occuring. This can be very motivating and encouraging. Don’t cover yourself up.

Each week, use a photo collage app (I personally use PicPlayPost) to post side by side of weekly progress in the chat group. You can scale the pictures to cut your head off if you choose.

If you have any questions or concerns on your nutrition goals please use the chat room feature to ask questions. I will be available here Monday – Friday, 9am – 5pm. Make sure you tag me in your question so that I am notified. If you ask a question and I do not respond, please tag me again. I am not ignoring you, I just missed the question.

Print out 6 copies of the Self Check-In Resource Guide and put them in a three ring binder. Use it to keep track of all your progress in the program. You will be adding other documents along the way. Be organized so that you can be successful. 

Be honest, open and thorough. Be thoughtful with your answers and take your time. The more info you put on the check in the better. You will fill this out several times over the program, so the more info you record the more you can reflect on to see how much progress you have made.

Again, please use the chat room for all questions or concerns. This week has a lot of info. Do not struggle. Ask questions. I am here to help!