WEIGH-LESS ADVENTURE WEEK TWO
schedule up to 3 coaching appointments throughout your adventure
FOOD SKILL OF THE WEEK
EAT SLOWER/USE A HUNGER SCALE
This week's two skills go hand in hand. Being in tune with your hunger and satiety cues is key for building a healthier relationship with your body and with food. Eating slowly will certainly help you with portion control and allow you to know when you are getting to the point of satisfaction so you don't get to the point of being uncomfortably full. That brings us to the HUNGER SCALE. This scale utilizes a range from 1 to 10, with 1 being your absolute hungriest, feeling light-headed, 5 being completely neutral (not hungry and not at all full), and 10 being uncomfortably stuffed. You want to grab a snack or meal at about a three or four on the scale, when you're moderately hungry, and stop eating around a six, just past that completely neutral feeling.
Combining the skills of eating slower and using the hunger scale consistently will ensure a deeper level of intuitive eating. For this week, we encourage you to write your hunger scale number in the app every time you add a photo. This will help you know if you are waiting too long to eat a meal or if you are eating when you are not hungry. Remember, there is no good or bad. You are learning about yourself on this adventure. Then it is our hope that you take that learning and do just a little bit better each day. Consistency wins every time..
EXERCISE SKILL OF THE WEEK
FILL UP YOUR BLUE AND GREY ZONE BUCKETS
You are now familiar with recording your heart rate during exercise and seeing how different activities impact your heart rate in unique ways. This week, we want you to focus on filling in your blue and grey buckets. Why not your orange? Of course we would be happy for you to meet your orange zone goal, but what we really want during this adventure is to focus on one or two skills each week. Long term behavior change is much better achieved when we make small steps, rather than big leaps so we are not left feeling burned out and overwhelmed. For this week, we want you to be active with a focus on filling in those blue and grey bars. Because weight loss is your goal, below are the benefits of spending time in each zone, along with examples of activities that will get you time in each zone.
THIS WEEK'S SMART WORKOUTS
You won’t be bored when you do circuit training. This week’s workouts The Lone Bell, Head to Toe, and Meet in the Middle will be strength based routines where you move quickly from one exercise to the next to get your heart rate ELEVATED. Circuit training workouts can be done at the gym, outdoors or in your living room. Two of the workouts require some basic equipment and the other requires none.