Mike and Julie's Insane Holiday Challenge (It's not at all insane, it's healthy...) As promised--The New Year's Resolution Challenge starts today, October 31st and runs exactly 9 weeks until January 1st. You asked for it, Pamela. Diet challenge: Pamela is off sugar-no refined white sugar (sugar from fruit or 100% fruit juice is still ok in limited quantities) No processed foods (this does not apply to things like sliced whole grain bread or lean dairy products, etc.--We're talking about packaged convenience foods primarily-we want her off the refined sugar, flour and fillers and all those ingredients no one can pronounce or identify.) She needs to be thinking whole and fresh and food. 5 full servings of fresh vegetables daily 5-6 small meals daily, evenly spaced throughout the day making sure to include fresh vegetables with at least 4 of them--you're going to need to be prepared for this and have snacks ready ahead of time
wood in frequently you will have a nice hot consistent burn. But if you wait long times in between you get down to hot coals then back up to the fire. Appropriate water consumption, especially during exercise (because Pamela is not very disciplined about this) Julie's Treadmill challenge: Continue doing Julie's incline workout (but increasing your speed weekly ) at a frequency of 5 times per week, minimum. This is walking. Pamela is in good enough shape to walk as much as she can fit it in. Mike's Resistance challenge: 3 times per week on the Bowflex, Pamela, consistently. (details to follow) You are not getting the maximum benefits from this training the way you approach it now.
to eat some good protien with in 30-60 minutes after lifting.
Continue the walks around the building (yes, we know winter is coming, we don't care) and continue to create as many opportunities to incorporate extra physical activity into your daily routine by doing things like parking in the most distant spot from the door, getting up to talk to someone about a work related issue vs. sending an email, take stairs whenever possible, etc. Make excuses to move.
Keep a food and exercise journal for the duration of the challenge and record your entries here. |
Julie holds a
B.S. Degree
in Sports
Administration
Mike is an
avid fitness
enthusiast
(and he's
ripped!)
They are also
married to
each other.
(Julie's taller,
but Mike is
scrappier.)
B.S. Degree
in Sports
Administration
Mike is an
avid fitness
enthusiast
(and he's
ripped!)
They are also
married to
each other.
(Julie's taller,
but Mike is
scrappier.)
General Tips:
Use olive oil in cooking - substitue it for all
other oils. Another oil to try is Enova.
Get the right amount of fiber in your diet.
It will help you move food through your
intestines faster. The less time food is in
your body, the less you absorb from it.
The basic equation to lose weight is
calories in < calories out. You don't want
to create too large of an inequality with the
equation, you body will go into starvation
mode and will start to store calories. It will
also cause your body to loose muscle.
Flax seed is a good omega-3 suppliment to
any diet (unless you eat salmon every day).
Find ways of incorporating into your
cooking.
Use olive oil in cooking - substitue it for all
other oils. Another oil to try is Enova.
Get the right amount of fiber in your diet.
It will help you move food through your
intestines faster. The less time food is in
your body, the less you absorb from it.
The basic equation to lose weight is
calories in < calories out. You don't want
to create too large of an inequality with the
equation, you body will go into starvation
mode and will start to store calories. It will
also cause your body to loose muscle.
Flax seed is a good omega-3 suppliment to
any diet (unless you eat salmon every day).
Find ways of incorporating into your
cooking.
Park in the far spots when you drive
somewhere. You not only get more
exercise, but no one usually parks next to
you so your car won't get scratched and it
will be easier to load.
Use whole grain pasta instead of the normal
white pastas. In fact, buy the whole grain
substitue whenever possible--this is generally
a good rule of thumb, but a mandatory one
for this challenge.
Be careful of "wheat" products. It needs to
say 100% whole grain or something along
those lines. If it just says wheat, they
probably used some sort of carmel coloring
for the brown color.
Cheese and Sour Cream are good for you
in smaller quantities. A serving of sour
cream is only 25 calories - and it packs a
lot of flavor.
somewhere. You not only get more
exercise, but no one usually parks next to
you so your car won't get scratched and it
will be easier to load.
Use whole grain pasta instead of the normal
white pastas. In fact, buy the whole grain
substitue whenever possible--this is generally
a good rule of thumb, but a mandatory one
for this challenge.
Be careful of "wheat" products. It needs to
say 100% whole grain or something along
those lines. If it just says wheat, they
probably used some sort of carmel coloring
for the brown color.
Cheese and Sour Cream are good for you
in smaller quantities. A serving of sour
cream is only 25 calories - and it packs a
lot of flavor.
General Tips Continued:
Eat the appropriate portion sizes.
Natural Peanut butter is a power food. It
will help burn fat and keep you full
longer. Note - this is not the regular
processed peanut butter full of sugar and
hydrogenated oils in the grocery store.
You need the stuff found in the
refrigerated section (usually). The
ingredients will usually be "Peanuts,
salt". That is it.
Eat lean meats. Splurge for the higher
quality cuts, espeically if you're using
ground beef in anything.
Eat the appropriate portion sizes.
Natural Peanut butter is a power food. It
will help burn fat and keep you full
longer. Note - this is not the regular
processed peanut butter full of sugar and
hydrogenated oils in the grocery store.
You need the stuff found in the
refrigerated section (usually). The
ingredients will usually be "Peanuts,
salt". That is it.
Eat lean meats. Splurge for the higher
quality cuts, espeically if you're using
ground beef in anything.
General Tips Continued:
You do need fats in your diet, so don't
think about going no/low fat. We'll talk
more in coming weeks about the
differences in fats. For now, avoid
"saturated" and "trans".
Eat fresh "Dirt" at every meal (or nearly
every one). The darker the green the
better.
Avoid iceberg lettuce in your salads and
go with darker greens. All those curly
colorful lettuces and things like spinach
are better for you and have more flavor.
(Yes, they taste more like dirt, Pamela.
Again, we don't care. Eat them anyway.)
You do need fats in your diet, so don't
think about going no/low fat. We'll talk
more in coming weeks about the
differences in fats. For now, avoid
"saturated" and "trans".
Eat fresh "Dirt" at every meal (or nearly
every one). The darker the green the
better.
Avoid iceberg lettuce in your salads and
go with darker greens. All those curly
colorful lettuces and things like spinach
are better for you and have more flavor.
(Yes, they taste more like dirt, Pamela.
Again, we don't care. Eat them anyway.)
Disclaimer: Although Julie is qualified to work as a personal trainer, and Mike has an avid interest in the topics of fitness and health, neither Mike nor
Julie practices as a trainer, professionally. This page is a result of Pamela's request to Julie and Mike to give their opinions about her training
program. Mike and Julie are very knowledgeable about fitness and health and have given Pamela great advice over the last several months, but any
advice offered here is meant exclusively for Pamela. For the rest of you, this content is meant for entertainment purposes only. Always consult a
physician before undertaking any nutrition or exercise program or following the health advice of crackpots on the Internet. (Pamela has consulted with
her physician.)
Julie practices as a trainer, professionally. This page is a result of Pamela's request to Julie and Mike to give their opinions about her training
program. Mike and Julie are very knowledgeable about fitness and health and have given Pamela great advice over the last several months, but any
advice offered here is meant exclusively for Pamela. For the rest of you, this content is meant for entertainment purposes only. Always consult a
physician before undertaking any nutrition or exercise program or following the health advice of crackpots on the Internet. (Pamela has consulted with
her physician.)
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