Welcome !!
I am so glad that you have decided to join me in this health and fitness kick-start program.
Below you will find lessons and instructions for each day.
Small steps in the right direction will eventually lead to a brand new and improved you.
Day 1 – A lesson and a turbo boost strategy
Action steps
- Know that calories in vs out is how all weight loss works.
- Ensure you consume adequate protein so that you don’t lose muscle
- Stop viewing foods as “good” and “bad”
- Adopt the (up to) 3 days turbo boost corrective strategy
Further reading
- 3 ridiculously simple steps to health and weight management
- Skinny soup – 3 day (optional) corrective strategy
- Is that healthy food making you fat?
- Weight loss vs fat loss
.
Day 2 – Is THIS the secret to health and weight management?
Action steps
- Know that becoming more insulin sensitive will help you burn fat easier and faster.
- Manage carb intake and include protein with most meals
- Manage sleep quality and stress
- Moderate alcohol intake
- Move lots during the day
Further reading
- Case study – Rosie weight loss fail and then huge success
- Insulin sensitivity to Insulin resistance
- A balanced meal looks like THIS portion plate. So simple, so easy
- 2 Easy peasy tweaks to manage blood sugar – By Dr Yoni Freedhoff
Day 3 – Move more
As previously discussed, we need to create a calorie deficit in order to lose weight.
7000 calorie deficit = approx. 1kg of weight loss
The Move More habit is a way to increase the number of calories we burn each day.
Whilst its common for thoughts to immediately jump to exercising for weight loss, exercise takes up such a tiny portion of our 168 hour week. The move more habit is about maximising your 100+ waking hours per week by simply getting off your butt more often (not sitting).
Action steps
Read the instructions HERE on how and why to MOVE MORE throughout your day
.
Day 4 – Practical tips and strategies
Further reading
- Delay, distract, decide – How to stop unnecessary snacking
- Tips and tricks
.
Day 5 – Weekend Weight Loss – Yes really
Further reading
.
Day 6 – less disruption = long term results
Have you ever gone on a diet, or gone away on holidays and eaten foods that look and feel nothing like your regular routine? I bet you said to yourself at some point “I can’t wait to get back to normal eating”
It is for this exact reason that I want you to make small changes with the least amount of disruption from “normal” as possible.
That doesn’t mean no changes at all, but the more your new plan looks and feels like your old plan = the better.
The best diet is the one you don’t know you are on
Action steps –
Read and implement the lessons in THIS article showing an EXAMPLE DAY
.
Day 7 – What next? Ongoing coaching with Chriss
I have given you all the information, tools and strategies to get back on track with your health, fitness and weight management goals.
If you would like more help and guidance I would love to coach you.
Check out my 12 week coaching course that will walk you through every detail step by step
Coaching with Chriss
