90 Day Fit Challenge90 Day Fit Challenge

Start’s on Saturday March 12, 2011Decide. Commit. Succeed

Preparation Before The ChallengePreparation Before The Challenge

Call Your Wellness Coach & Make An Appointment To Go Over Your 90 Day Challenge.

Christine Kozachuk , CPT, LN, WC704.891.6664

Call Your Wellness Coach & Make An Appointment To Go Over Your 90 Day Challenge.

Christine Kozachuk , CPT, LN, WC704.891.6664

PREPARATION DAYPREPARATION DAY

Before & After PictureClean out cabinets & fridge of high-fat,

high-salt, low-fiber.Food JournalWork Out TrackerMentally Prepare For Your 90 Day Journey

Preparation Day Preparation Day

Before & After PictureThe more you show, the more you’ll know. Wear a swimsuit, underwear or something comparable so you can see where you need the work, and where you’re making progress. Don’t be afraid to show some skin. These photos are great motivators. Be sure to take your first series of photos prior to day 1, following these simple guidelines: “BEFORE” AND “AFTER” PHOTOS  Use a plain background if possible.

Take a few front shots (hands on hips, “biceps flex” muscle pose), a few side shots (hands at sides), and a few back shots (hands on hips, “biceps flex” muscle pose).

Don’t suck it in or push it out. You want a true reflection of your body’s appearance. This is not just a “before” photo, it’s a goodbye photo. The 90 day fit challenge train is about to leave the station, and that body is going to leave some luggage behind. “Whoo Whooo!”

Repeat this process after Phase 1, after Phase 2, and after Phase 3 to chart your visual progress.

Before & After PictureThe more you show, the more you’ll know. Wear a swimsuit, underwear or something comparable so you can see where you need the work, and where you’re making progress. Don’t be afraid to show some skin. These photos are great motivators. Be sure to take your first series of photos prior to day 1, following these simple guidelines: “BEFORE” AND “AFTER” PHOTOS  Use a plain background if possible.

Take a few front shots (hands on hips, “biceps flex” muscle pose), a few side shots (hands at sides), and a few back shots (hands on hips, “biceps flex” muscle pose).

Don’t suck it in or push it out. You want a true reflection of your body’s appearance. This is not just a “before” photo, it’s a goodbye photo. The 90 day fit challenge train is about to leave the station, and that body is going to leave some luggage behind. “Whoo Whooo!”

Repeat this process after Phase 1, after Phase 2, and after Phase 3 to chart your visual progress.

Preparation Day Preparation Day Cont…Cont…

Healthy eating would be a lot easier if someone would clean out the refrigerator, get rid of the junk, and stock the shelves with nutritious choices. If high-fat, high-salt, low-fiber foods aren't in sight (Chubby Hubby, anyone?), they are more likely to be out of mind -- and out of mouth. But until you find a nutritionist-slash -- personal assistant to do the job for you, take a peek into this healthy refrigerator. Look at it again before you head to the supermarket -- it might keep you away from the Cool Whip.

Healthy eating would be a lot easier if someone would clean out the refrigerator, get rid of the junk, and stock the shelves with nutritious choices. If high-fat, high-salt, low-fiber foods aren't in sight (Chubby Hubby, anyone?), they are more likely to be out of mind -- and out of mouth. But until you find a nutritionist-slash -- personal assistant to do the job for you, take a peek into this healthy refrigerator. Look at it again before you head to the supermarket -- it might keep you away from the Cool Whip.

Preparation Cont..Preparation Cont..• Record the day and time of your snack or meal.

• List the food and serving size at every snack or meal, with a different food or drink on each line. For instance, if you ate a hamburger, fries and a soda, list fries on one line and soda on another; then break up the hamburger into its components: meat on one line, buns on the next, tomatoes on another.

• On the same line, write down your reason for eating and your feelings during the meal. Were you really hungry? Bored? Upset?

• Make a note of where the snack or meal took place. Did you eat at home? At a fast-food restaurant?

Interpreting Your Journal

Determine your motivation for eating. Are you truly hungry when you eat? If not, are you eating for emotional reasons?

Compare the types of food and portions you eat with the food pyramid. Do you eat well-balanced meals with good serving sizes? Do some areas have room for improvement?

Take note of your eating habits. Do you eat regularly, or do you eat a little and then overindulge later?

Use the above as guidelines to determine your problem areas, and brainstorm ways to repair those problems.

• Record the day and time of your snack or meal.

• List the food and serving size at every snack or meal, with a different food or drink on each line. For instance, if you ate a hamburger, fries and a soda, list fries on one line and soda on another; then break up the hamburger into its components: meat on one line, buns on the next, tomatoes on another.

• On the same line, write down your reason for eating and your feelings during the meal. Were you really hungry? Bored? Upset?

• Make a note of where the snack or meal took place. Did you eat at home? At a fast-food restaurant?

Interpreting Your Journal

Determine your motivation for eating. Are you truly hungry when you eat? If not, are you eating for emotional reasons?

Compare the types of food and portions you eat with the food pyramid. Do you eat well-balanced meals with good serving sizes? Do some areas have room for improvement?

Take note of your eating habits. Do you eat regularly, or do you eat a little and then overindulge later?

Use the above as guidelines to determine your problem areas, and brainstorm ways to repair those problems.

Food JournalKeeping a journalof your eating

habits can help you determine which habits need breaking - and how you can get back on the path of eating right.

Preparation Cont..Preparation Cont..

Exercise Journal Our exercise journals are designed to help you keep a detailed record of your workouts so you can track your progress and make every workout really count! Exercise journals are extremely important in gaining muscular strength and size because they pinpoint every aspect of your training routine. By keeping a detailed exercise journal, you will learn if you're getting stronger with each specific exercise or if you're plateauing. You will see how your current rep ranges and set ranges effect your progress. By reviewing your exercise journal, you will see patterns of how your strength is effected from each workout and make the necessary changes to maximize your progress.

Along with recording your exercises, your exercise journal should also contain thoughts and feeling before and after your workouts. Were you tired before going into the gym? Did you run out of energy half way through your workout? Did your muscles get a good pump or did they feel flat when training? How about after your workout? Were you frustrated with your training session? Did you feel energized or completely exhausted when you finished? These are extremely important aspects to document when keeping your exercise journal and the wealth of information gained from these records will provide you with the knowledge to keep succeeding!

Our exercise journals are designed to help you keep a detailed record of your workouts so you can track your progress and make every workout really count! Exercise journals are extremely important in gaining muscular strength and size because they pinpoint every aspect of your training routine. By keeping a detailed exercise journal, you will learn if you're getting stronger with each specific exercise or if you're plateauing. You will see how your current rep ranges and set ranges effect your progress. By reviewing your exercise journal, you will see patterns of how your strength is effected from each workout and make the necessary changes to maximize your progress.

Along with recording your exercises, your exercise journal should also contain thoughts and feeling before and after your workouts. Were you tired before going into the gym? Did you run out of energy half way through your workout? Did your muscles get a good pump or did they feel flat when training? How about after your workout? Were you frustrated with your training session? Did you feel energized or completely exhausted when you finished? These are extremely important aspects to document when keeping your exercise journal and the wealth of information gained from these records will provide you with the knowledge to keep succeeding!

How to Mentally How to Mentally Prepare for Weight Prepare for Weight LossLoss

Weight loss requires mental and physical effort. Mentally preparing yourself for the lifestyle changes that are necessary to lose weight is critical to your success.

Starting a diet or new lifestyle plan takes some preparation. Not only do you have to prepare to exercise and have healthy foods on hand, but you also need to mentally prepare for weight loss. Consider how different things are when you are on a diet and how different your life can be once you’ve reached your weight loss goals.

Weight loss success comes from willpower and being able to follow a diet plan. Willpower comes from how you think about weight loss and dieting. Ask yourself why you want to lose weight. Visualize yourself at your goal weight. Believe that you can reach your goals and commit to making it happen.

Write in a journal about your thoughts regarding weight loss. Describe how you look and feel now, and then describe how you want look and feel. Look at the differences and make a plan on how you can achieve your weight loss goals.

Choose a diet that is compatible with your food preferences, behaviors and lifestyle. Drastic changes, unrealistic expectations and starvation diets only cause setbacks in your weight loss goals. Instead, find a plan that meets your needs and provides a healthy diet plan.

Pick out an outfit in a smaller size than what you currently fit into. Hang the smaller outfit somewhere you can see it everyday for extra motivation.

Line up your weight loss support team. Enlist friends, relatives and co-workers to ether join in your diet and exercise plan or to support your efforts in doing it.

Design an exercise plan. Schedule a few light workouts to start

out. Gradually add time and intensity to your sessions over time. Decide if you will join a gym, walk outdoors or play a sport to get more active and burn calories.

Map out your weight loss success. Set both short and long-term goals.

Weigh in weekly and keep track of your progress. Set up a chart before you begin your diet plan.

Mentally prepare for failure. Along with your successes, you are bound to experience the occasional failure too. We all have weak moments, bad days and plateaus. Have a plan for how to deal with these setbacks and how to get yourself back on track.

Regardless of the diet plan you choose to follow or how you plan to lose weight it is important to put as much emphasis on your mental well-being as your physical health. Reward yourself as you reach weight loss goals you set for yourself to stay motivated.

Write in a journal about your thoughts regarding weight loss. Describe how you look and feel now, and then describe how you want look and feel. Look at the differences and make a plan on how you can achieve your weight loss goals.

Choose a diet that is compatible with your food preferences, behaviors and lifestyle. Drastic changes, unrealistic expectations and starvation diets only cause setbacks in your weight loss goals. Instead, find a plan that meets your needs and provides a healthy diet plan.

Pick out an outfit in a smaller size than what you currently fit into. Hang the smaller outfit somewhere you can see it everyday for extra motivation.

Line up your weight loss support team. Enlist friends, relatives and co-workers to ether join in your diet and exercise plan or to support your efforts in doing it.

Design an exercise plan. Schedule a few light workouts to start

out. Gradually add time and intensity to your sessions over time. Decide if you will join a gym, walk outdoors or play a sport to get more active and burn calories.

Map out your weight loss success. Set both short and long-term goals.

Weigh in weekly and keep track of your progress. Set up a chart before you begin your diet plan.

Mentally prepare for failure. Along with your successes, you are bound to experience the occasional failure too. We all have weak moments, bad days and plateaus. Have a plan for how to deal with these setbacks and how to get yourself back on track.

Regardless of the diet plan you choose to follow or how you plan to lose weight it is important to put as much emphasis on your mental well-being as your physical health. Reward yourself as you reach weight loss goals you set for yourself to stay motivated.

To take your body tape measurements, you will need a flexible tape measure that you can wrap around your body parts. You can find these tapes at tailor shops, clothes shops and sporting goods stores.

Instructions The tape should be pulled to where it is lying flat against the skin all the

way around. Like with taking skinfold measurements, your goal with body tape measurements is consistency. Take them the same every time you take them and you will get an accurate view of your progress with each body part.

Below and pictured to the right is a list of suggested sites to regularly measure.

Neck - Standing, measure your neck at its largest girth, right over the Adam's apple.

Shoulder - Standing, can either be measured as a straight line from the largest points on each shoulder across the chest or as a girth measurement all the way around the body.

Bicep - Measure at its largest girth, can be taken relaxed with arms at side, relaxed with arm bent, flexed with arm bent or all three.

Chest - Standing, measure with breath out just above the nipple. Waist - Standing, measure at the narrowest point or at the midway

point between the top of the hip bone and the bottom of the rib cage. Hips - Measure at the largest girth, where the butt is protruding the

greatest. Thigh - Standing, measure at the largest girth, just below the butt. Calf - Seated if you are measuring yourself or standing if you have a

partner, measure at its largest girth.

Measurements

Now that you have Now that you have PREPAREDPREPARED

for your challenge. for your challenge. we are ready to get started

GOOD LUCK ! we are ready to get started

GOOD LUCK !