Exercise Plan - Week 7

Mon - 30 m Treadmill
Tue - 30 m Treadmill
Wed - 30 m Treadmill
Thur - 30 m Treadmill
Fri - 30 m Treadmill
Sat - 30 m Treadmill

Start weight lifting 3x a week

Goals Weeks 7

Food Goal: Journal everything you eat for the next two weeks and record it in your blog.

Exercise Goal: Write down every activity you are planning to do this week and the amount of time you will spend doing it. Write down everything from grocery shopping to aerobics, then look up how many calories you're going to burn in the activity calculator. You can find it in the homework links. You can look at my blog to see how to do this. The goal is to burn 3500 calories this week and again next week. That will guarantee you a 2lb weight loss without changing what you eat! If you do both you can lose about 5 lbs.

Homework and Goals - Weeks 3&4

1. Emotional Goal - Read "Your Internal Feelings About Food and Weight?" link on the main page of the blog in the homework links. This exercise is designed to help you turn back the clock and get to the heart of why you overeat. You can write as much as you want on your blog, but it will get personal, so you the only thing you have to do is let me know what you learned from this.

2. Food Goal - Take the "Real Age Test", on the homework link also. This test will evaluate your lifestyle, determine your "real age", and give you tips on what to eat and habits to change to lower your "real age". Also, keep drinking your water! Any sugar free, caffeine free beverage count toward your water goal. Also adding a slice of any citrus fruit makes it easier to drink.

3. Exercise Goal - Beginners do at least 35 minutes (yes, I bumped it up five minutes!) of exercise this week. Intermediate do at least 80 minutes of exercise this week. If you are just starting out, go as long as you can and try to add a minute each time you exercise. You guys rock! Keep up the good work!

Homework and Goals - Week 2

1. Emotional Goal - Read "Do You Have Faulty Thinking?" link on the main page of the blog in the homework links. Determine which kinds of faulty thinking have kept you from any goal and challenge that thinking by writing down the real truth.Example: All or Nothing Thinking - I just went over my weight watcher points, so I might as well eat the rest of the ice cream, then I can start fresh tomorrow. Truth - I wouldn't even gain a pound with one slip up, it's the "night before the diet" mentality that's causing problems.

2. Food Goal - Read "Why Drink Water?" link. Write down a reason you should drink more water. Start replacing your usual drink with water and work your way up to 64oz a day. Make sure your never too far from a bathroom :)

3. Exercise Goal - Do at least 75 minutes of any exercise of your choice over the course of the week. If you are just starting out, go as long as you can and try to add a minute each time you exercise.

Homework and Goals Week 1

Homework - Create your website

Goals -

• Emotional - How do you envision your life when you reach your weight goal?
• Food - What diet did you choose?
• Exercise - At least 60 minutes for the week - What exercise and how much did you do?