week #5

Results.
this group has lost a combined 22.5 pounds over the past 30 days. That is amazing! As well as weight loss, there were some really great body composition losses, which is even more relevant and significant. Great work.
don’t be concerned if you see someone over there losing more pounds that you. Some of you had already started this transformation prior to the contest and lost significant amounts of weight. The question is, “will I keep losing less as time goes on” and the answer is yes, unless you SIGNIFICANTLY increase your output.
you have to work way harder to burn way less as time goes on. That’s just a reality.
when you increase your output, you will burn more calories at rest because your metabolism is more efficient.
many of you have done an excellent job with the nutrition & water, which is great and abnormal. (Usually, it’s the other way around, but that’s because I usually physically monitor people’s physical output and not as much their nutrition), and now it’s TIME TO EXERCISE!
exercise options.
2nd month – nothing under 45 minute / day 3 days / week. If you can’t work out on line (which you should be) - walk, jog, hike or bike or combine them (15 min each) on your own. on your own means, not with kids if you can – I really want you to learn how to carve out you time.
you have a heart rate monitor – stay in your zone for as much of the 45 minutes as possible: don’t know your zone 180 - [your age] is an approximation. DT, you follow the doctors recommendations with your ticker.

Topic of this week. BE SPECIFIC.
when you set goals, be specific, not broad in your goal setting, only then will you get it done.
eg: many of you had : carve out time for myself as a goal which is great, but doesn’t tell you how you will achieve that goal. Hence, it needs to be followed up with objectives.
eg: carve out more time for myself.
1 hour / day for me time
that hour is 7-8 m / w / f and 3-4 th / sat / sun
m / w / f I will workout
th / sat / sun I will read that book, write that jounal, walk in the park ALONE.
then you share this goal with your family / friends etc so they understand what the expectation is and can support that
so, last weeks homework was 100% and what would you be focusing on at 100% for 30 days.
I didn’t see everyone’s responses, so if you haven’t thought about 2-3 things you are going to zone in on at 100%, shoot me a quick email to confirm what those are.

New week – exercises is the buzz word of  your week!