EXERCISE:
Muscular Endurance Training
NUTRITION:
Calorie Deficit
BE HAPPY:
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
ABOUT THIS WEEK
Get this week's scoop from your coach
BE HAPPY.
REGULATING EMOTIONS WITHOUT EATING
USE YOUR JOURNAL TO REFLECT
NUTRITION.
CALORIES:
DEFICIT
Today is a calorie deficit day, meaning you should be consuming less calories than you do on a maintenance day. We outlined three options in your welcome packet; you can aim for any three that you wish. The goal is to keep your calories lower than you do on maintenance days in order to ensure weight loss success!
EVERYDAY CHALLENGE
DRINK 8, 8 OZ OF WATER TODAY
QUICK TIPS
FILL OUT YOUR FOOD LOG
TAKE YOUR MULTIVITAMIN
LOG YOUR SLEEP HOURS
If there is a local farmers' market nearby, support your community and pay them a visit. Get the whole family involved. Allow either yourself or a family member to choose a new item from the produce section and add it to your meal.
ACTIVE RECOVERY
Today you are off the hook! No scheduled workout for today. So why does it say 'Active Recovery' instead of 'Rest Day'. Well, technically there are no days off when it comes to chasing our dreams - in this case, our health and happiness. So though we haven't provided you with a structured workout today, we are not inviting you to spend an extra hour on the couch this evening. Rest and recovery are just as important as the workout themselves but the best way to optimize our weight loss success is by keeping our body loose and moving. Before you reach for the remote today, take 30 minutes and go for a walk with the dog or put on some Mozart and enjoy 30 minutes of gentle yoga or static and dynamic stretches. Now is also a great time to treat your body to some ice and heat therapy if you so choose. Be ready for tomorrow, we will be getting back to our workout routine.
REST | RECOVER | RECHARGE
THIS WEEK'S FEATURED MEAL
Sweet and Sour Chicken Lettuce Cups
Click the link below for the recipe and instructions.
CALORIES:
269 kcal
PROTEIN:
25 g
CARBS:
30 g
FAT:
6 g
Check Out Your Meal