WEIGH-LESS ADVENTURE WEEK FOUR
SCHEDULE UP TO 3 COACHING APPOINTMENTS THROUGHOUT YOUR ADVENTURE
FOOD SKILL OF THE WEEK
ADD MORE VEGGIES TO YOUR DAY
This week is all about color, so let's focus on adding more color to your plate. Why is adding more veggies so important for weight management specifically? Because both fruits and vegetables have a high water and fiber content and they’re low in calories relative to their volume. Consuming them on a regular basis can result in a higher volume of food intake. Since humans consume a consistent volume of food, a high consumption of low calorie density foods can help to control overall food intake and manage body weight.
This week, we encourage you to focus your food tracking in your CorSync app on taking pictures any time you include veggies at meals and snacks. By doing this, you will learn if you are fitting in veggies consistently throughout the day and from day to day. A goal to strive for is having at least 1 fist sized serving at meals for women and at least 2 fist sized servings at each meal for males. Again, focus on doing better than what you normally consume. When trying to improve our relationship with food, a simple mentality to practice is ADD vs. SUBTRACT. This simply means that rather than making a list of all the foods you should SUBTRACT or take out of your diet, focus on ADDING more of the good stuff to your diet. This will crowd out room for foods that do not move you toward your health goals. Each day, we encourage you to look at your food story board in your app and ask yourself... Are you getting more color consistently each day? Are you eating less processed foods as a result?
Don't forget your foundation skills from weeks 2 and 3, eating slower and incorporating more protein rich foods consistently at meals and snacks. You got this!
EXERCISE SKILL OF THE WEEK
INCORPORATE INTERVAL TRAINING
This should be fun! This week's skill is all about adding interval training which is a type of exercise that involves a series of low to high intensity exercise interspersed with rest or relief periods. The high intensity periods are typically challenging, while the recovery periods may involve either activities of low intensity or complete rest. In other words, interval training can be described as short periods of exercise followed by periods of rest, that are repeated multiple times. By doing intervals, you will increase the overall amount of calories burned compared to steady state exercise, both during the workout and post exercise (EPOC) So how do you get started with practicing this skill? To start, exercise you already do, can be done as intervals. If you like to run, cycle, dance, walk, hike, or weight train, you can do any of those activities using intervals rather than doing them at a steady state, where your effort is the same throughout the workout. Strive to get your heart rate into the orange zone during the work part of your interval, and allow your heart rate to come down to the blue or grey zone during the rest portion of your interval. Include an interval workout 1-2 times per week. This will be a valuable skill to practice to move you toward your weight loss goals.
THIS WEEK'S SMART WORKOUTS
This week we introduce to you.... COMPLEX! Not to worry! These are not really complex, but quite simple. Complex routines have you move from one strength movement to the next without resting, then after a rest period, you repeat the sequence again. Your 3 workouts for the week…..It’s All About That Bar, You Don't Know Squat? and Swinging Bells, are simple yet complex!