Yahoo! You're on your ADVENTURE! Eight weeks of hitting the wide open road carefree and open to opportunity! Like any adventure, you probably have some element of a plan while expecting the unexpected. Even the best laid plans will be interrupted by surprises. That's what makes it adventurous. Let's talk about what the plan is and once you get started, we will deal with the surprises together.
Each week the plan is really just a handful of things you need to do to be successful. Here they are. You can learn more about the details of each by scrolling down.
- Take pictures of what you eat and drink
- Put your monitor on and go exercise
- Weigh yourself
- Check out your weekly skills
- Look for messages from your coach and schedule appointments
- See results
Take Pictures of What You Eat and Drink
Calorie counting does not work for most people. Diets have a very short shelf life. Measuring carbs, proteins and fats is tedious at best and definitely annoying. Ultimately, none of these methods work because they are not focused on building the right skills. In your adventure, you will simply use the app to take pictures of what you eat and drink and rank how healthy your choices are. The app builds your food story board for the day. You story board is the story of WHAT, HOW MUCH and WHEN you ate. This create conscientiousness of your choices and helps you see the patterns that are good and those that can be improved. Your coach will also see your story board and can help you re-write the story, where needed. Each week we will give powerful tools and resources that will help you build skills like knowing when to eat, when not to eat, and when to stop eating, how to know exactly how many carbs proteins, and fats to have at every single meal and many more.
PUt your monitor on and go exercise
Your heart rate monitor will show you what you heart is doing right on your phone. Why is this important? Because your heart rate is the BEST indicator of what you do and how you do it. Want to go run, hike, lift weights, or do yoga? Go ahead and watch your heart rate create your personal story of what you did and how it went. Each week you will have clear goals of how much total exercise time you should shoot for and how much of it should be easy, medium and hard. You can literally do whatever you enjoy doing, you just do it in a way that meets your targets and you will be confident you are getting the benefits you are seeking. If you want, we can even help you figure out what to do to meet your targets.
If you have a goal, you have to have a way to see how you are doing. A measuring stick to see how you are progressing. A great way to do this is to weigh (see what we did there? Way - Weigh). Your Bluetooth scale makes this very simple (if you have one. If not, we are sure you have access to one). Tap the measure button in your app, step on the scale, and see your results. If it's improving, keep doing what your doing. If it's not, then it's time to change something in your plan. You coach will give you the best strategies for when, how and how often to weigh, as well as guide you if you need help in making the adjustments to make progress.
Check out YOUR WEEKLY SKILLs
Each week you receive an email that outlines the SINGULAR skill of the week for exercise and for food. We often try biting off more than we can chew when it comes to eating better (pun intended). Exercise usually places us either in the "go hard or go home" camp or the "my fitness routine is about fit'ness this whole taco in my mouth" camp (trying to be punny once again). These pages introduce you to a single skill each week that you focus on and really master. They build on each other so that after 8 weeks you have mastery of all sorts of new skills that will successfully carry you far into the future.
Look for messages from your coach and schedule an appointment
Each week your coach will be messaging you about your food, your exercise and sending you information and resources to support you. You can schedule 3 live appointments with your coach to get help, discuss your goals, determine strategies and much more. The button to schedule these appointments is right in your app and at the time of the appointment you meet with your coach either over the phone or in a video chat.
IMPORTANT ADVENTURE SURVIVAL SKILLS
Ok, they are probably not necessary for survival but here are some more important things you may want to know.
Quick start videos
If you haven't yet, be sure to get the app, register, and set up your monitor and scale. They came with instructions but here you can download the instructions if you already filed them in that round file cabinet.
If you need tech support just contact support in one these ways:
- Call at 877-283-9730
- Email at firstname.lastname@example.org
- Schedule a specific time for support by clicking here
- Tap the ? (help) in the the CorSync app
Heart rate zones
This is a 8 week adventure where quality exercise is important in order to get results. That is where your monitor comes in. You have heart rate zones set for you with targets to get a certain number of minutes in each zone each week. Using your age and gender, the default settings for targets are in the table below.
For weight loss, 150 minutes or more of quality physical activity is recommended each week. This adventure is about you though. So if these settings are not right for you, by all means, let's change them by changing the percentages, the time in zones, or anything you want. Just contact your coach and let's make them fit you.
By the way, there is no penalty for not meeting your weekly goals. It's all about your own success.
This workbook will provide you with many of the food and exercise skills we will cover during your 8 week adventure. You can download a copy of the book here. If you just need to download certain sections of the workbook, like the 7 DAY MEAL PLANNER, we also have a menu of the different sections for download.
Just need to download specific sections of the workbook? Use these links.
IT'S TIME TO GET GOING. THE TIME IS NOW.