WEIGH-LESS ADVENTURE WEEK SIX
SCHEDULE UP TO 3 COACHING APPOINTMENTS THROUGHOUT YOUR ADVENTURE
FOOD SKILL OF THE WEEK
BE A SMART SNACKER/BUILD A HEALTHY SNACK PANTRY
Snacking, when done well can encourage better food choices by preventing overeating at your next meal, help you get a regular supply of nutrition throughout the day, control hormones that regulate blood sugar and can ensure you are properly fueled for exercise. Keep in mind though that your desire to eat a snack may not be coming from true hunger, so check in with yourself by using the hunger scale when deciding if you should eat one. If you feel you need one, have a mid-morning snack and another one mid-afternoon. Another key element to smart snacking is to create a healthful snack pantry in your work and home environment. Stock your desk, your home, your car, purse or backpack with a few good for you snacks at the start of the week to prevent impulsive eating. Remember, your environment is a key part of eating well throughout the day. If you have not so good choices that surround you, you will likely eat those. So re-engineer that food environment and set yourself up for success! When tracking in your app this week, focus on taking pictures of just your snacks and learning your patterns of both quality and timing of snacks. Stop each day and reflect on how your snacks are working for you. Then, make the small, daily, consistent improvements that will move you toward your health goals. We are excited for you to learn how snacking smart can make a key difference in your energy and food choices throughout the day!
EXERCISE SKILL OF THE WEEK
Incorporate Yoga at Home
Most of us inherently know that yoga has many benefits for the body, mind and spirit. In recent years, yoga has worked its way into mainstream health and fitness programs because people have begun to understand the benefits that those who practice it gain.This week, we want you to learn that yoga doesn't have to be intimidating or something you have to practice in a studio (although doing so is a great opportunity to learn from an experienced instructor). You can start slow with short and simple yoga poses at home! Our hope is that we can help you incorporate yoga into your self-care routine, just like brushing your teeth or getting adequate sleep.
For this week, we encourage you to fit in yoga in a simple way, even if it is 5-10 minutes each day. Below, we are giving you 6 yoga moves to start with. Gently move into each of the 6 poses and hold for 4 rounds of the inhale/exhale breath cycles. If you want more structured yoga workouts, here are our favorite yoga videos that can be watched from your smart phone. www.youtube.com/user/yogawithadriene
THIS WEEK'S SMART WORKOUTS
Let's have a blast! A FAT BLAST! Variety is the spice of life and this week’s workouts will provide you with a wide variety of movements to target the entire body and help you be a fat burning master. Check out The Final Countdown, Spiderman Strong, and Pop a Wheelie, three workouts that will have you feeling strong and confident.