BREAK DOWN THE SHORT TERM GOALS INTO 3 DAILY ACTIONS
THAT YOU WILL NEED TO DO TO ACHIEVE THOSE GOALS. POST THAT
YOU HAVE COMPLETED THIS TASK ON FACE BOOK AND OUR BLOG AND
SEND IT TO SADIE@COREHOUSTON.COM IN A WORD DOCUMENT.
(ADD ON TO YOUR PREVIOUS WORD DOCUMENT)
Example: I will lose 8lbs in 30 days (2lbs a week is more than reasonable!).
Tip: - Because there are 3500 calories in 1 lb of fat - I will need to create a caloric deficit of
7000 calories a week (3500 calories for each lb I want to lose per week).
This means that I need to create a caloric deficit of 1000 calories a day in order to lose
2lbs per week.
30 Day Goal and Daily Action Plan: (Each term goal and daily actions should follow)
My BMR is 2200 calories a day. (See office for your BMR measurements!)
**In order to create a caloric deficit of 1000 calories a day for 7 days a week - I will:
Daily Action #1: Eat 1200 calories on days that I do not work out. (1000 calorie deficit)
Daily Action #2: I will eat 1700 calories on days that I do work out, but will burn off 500
calories minimum during Total Body Training tonight. (1000 calorie deficit)
Daily Action #3: I will prepare my breakfast, lunch, dinner and snacks no less than the night
before my day begins. (PREPARATION IS EVERYTHING!!!)
American College of Sports Medicine has established guidelines for healthy weight loss. ACSM recommends 1-2 lbs a week of weight loss to be healthy and reasonable. Some people think that this is "too slow", but must realize that if you lose more - that beyond 1-2lbs it is a loss of muscle (slowing your metabolism), hydration (making you feel and look more bloated) and sometimes even bone density (I think the risk of that one explains itself).
It’s possible to lose more than two pounds per week, but if you do, most of the additional weight will usually be in the form of water and muscle. When you lose water weight, you will gain it back immediately as soon as you re-hydrate yourself. When you lose lean body mass, your metabolic rate slows down and your body goes into survival mode - which means - your body will begin to "store" away fat thinking that it may be in a situation of famine and it needs to reserve as much "energy" (fat) as possible in case you run out of food! Don't starve yourself! Eat 5 small meals each day and no less than 1200 calories on any given day-and you will lose weight rapidly. See Sadie, Stephanie. Tara or Jake for more information on what exactly you should be eating for your body type, fitness level, activity level and goals.
Don't forget to send EXACT DATES for your 3 goals along with 3 daily actions for EACH GOAL that will move you closer to your ultimate 30, 60, 90, 120 day or 1 yr goal!
POST ON OUR FACE BOOK, OUR BLOG and SEND TO SADIE@COREHOUSTON.COM in a WORD DOCUMENT!
Who will receive the training prize for all 10 steps and all 20 points!!! Point check on Thursday!!
Participants in Fitness Coaching Series - Phase 1 - GOAL SETTING:
- Cathy Holladay
- Paige Hopkins
- Jessica Clements
- Kerri Gonzales
- Allison Stroud
- Melanie Derks
- Tracie Steele
- Jennifer Holt (Non-member & CLOSE FRIEND!) ;o)
Can't wait to get your docs and see your posts!