Are you a bully?

During a recent challenge I gave my clients, I gave the challenge to lose 1 pound/week because that is considered a great rate to lose!  In fact 1-2 pounds/week is AWESOME!!!  And it takes a LOT of hard work and dedication to lose that much!  

They are doing an amazing job, BTW!!  Over 15 of my boot campers this month have lost three pounds in three weeks!!  And many have lost a lot more than that!

Is it wrong to lose more than 1-2 lbs/week?  No, not wrong, just extremely difficult, sometimes requiring that you do more than you'll be able to sustain later as a lifestyle. 

In fact, I'm sad to say, that as much as I do enjoy watching the Biggest Loser, it has set many of us up to think that we too can lose 10-15 lbs in one week.  Well guess what?  The show hasn't been open and honest!!  I read in some online blogs that their weigh-ins were NOT only a week apart, but in fact, were often 2-3 weeks apart between weigh-ins.  But they led us to believe only 1 week had past.  Now that's just wrong! Read more here if you want to see it.  

So I write this today to encourage you!!!  You are on, not just a weight loss journey, but a lifestyle make-over!!  Let's set you up to succeed for LIFE!!  Let's live out lifestyle habits that are sustainable. Let's eat right and exercise each day, and then take a rest day!

And above all else, write out some affirmations today to support your endeavors!

Are you talking to yourself like a bully? Talk to yourself like you would a friend!   Here's some to get you started:

• I know I ate right and exercised my best this week! I'm so proud of my effort and focus!

• I'm going to make sure I get 7-9 hours of sleep tonight to reward my body for all my hard work!

• I'm so proud of my renewed focus!  It feels so good to be healthy again!

Have a fit & fabulous day everyone!!!

Yours in health,

Sara Oliver

www.GetToBootCamp.com

www.AdventureBootCamp.MyShaklee.com 

How to lose 1 pound this week:  
 
1 pound = 3500 calories.  You need to burn 500 calories/day for 5 days.  That will equal 2500 calories. Make it to boot camp all 5 days and that's easily DONE!  

Then you need to cut back from your average food consumption by 200 calories/day.  That will make up the other 1000 calories.  

Some places you could cut 200 calories/day:

• So that's just cutting out the extra portion you may be eating a dinner
• Make healthier lunch and dinner choices.  If you're eating out-you can easily be eating 800-1000 calories at one meal.  Try making lunch and dinner around 500 calories each-saving you a ton of calories.  NOTE: the healthier the food choice, the bigger volume you'll be able to eat and the less amount of calories!  Protein the size of your palm is about 100 calories, then half a plate full of veggies is basically nothing to maybe 100 calories, and a complex carb the size of your fist (brown rice or sweet pot) is another 150-200 calories.  Wha-la!
• Avoid eating after dinner.  Is it wrong to eat after dinner?  NO!  But many of us eat unchecked after dinner.  We sit down with a huge bowl of popcorn or bag of chips and just go after it.  If you need to eat after dinner, keep it to less than 200 calories. 

If you want to lose weight:  Try and eat 1500 calories/day if you're short, 1800 calories/day if your medium, and 2000-2200 calories/day if you're tall.

Spread your calories out throughout your day!  Here are some suggestions:

	1500 Calories	1800 Calories	2000 calories
Breakfast	400	400	500
Snack	150	200	250
Lunch	400	500	500
Snack	150	200	250
Dinner	400	500	500

 
That's enough to think about today!!  Please email me back questions!

Dedicated to your success!
Sara Oliver

Tips to succeeding with food

Deits don't work, good habits do!!
 
1.  Know how many calories you should be eating!!  NEVER eat below your BMR.  Use this calculator to figure out what your BMR is, and then never eat below that number.  In fact, to find out how many calories you are currently eating to maintain your current weight, use the following formulas:

• If you're sedentary (little to no exercise):  BMR X 1.2 =
• If you're lightly active (light exercise 1-3 x/week):  BMR X 1.375 =
• If you're moderately active (3-5 days/week): BMR X 1.55 =
• If you're very active (hard exercise/sports 6-7 days/week): BMR X 1.725 =
• If you're extra active (very hard exercise/job/or 2x training/day):  BMR X 1.9 =

Example:  I weigh 170.  My BMR is 1559.  I'm gonna say I exercise very hard so I'll multiply 1559 X 1.725 and find out that I'm eating 2689 calories (on average) to maintain my 170 pounds.  So if I wanted to lose weight I could cut back to eating 2100 calories/day and I'll lose one pound/week.  That's because 1 lb = 3500 calories!

2.  Keep a journal.  And there's an app for that!!  I love to recommend Shaklee 180 app because, of course, it already has the Shaklee protein drinks and snack bars programmed into the app.  It also has a scanner to scan bar codes of other foods you're eating.  Another great app is My Fitness Pal.  

3.  Measure your food.  So if you did the calculation above and don't believe you're eating as many calories to maintain your weight as it says you are, think again!!  We so often under estimate our portions and therefore eat way many more calories than we realize.  Remember too you can use your eyes to help you with portions.  The size of your palm (not including fingers) is the size of the protein you should consume.  The size of complex carbs, like a sweet pot or brown rice, should be the size of your fist.  And veggies are free to fill half your plate with veggies!


4.  Plan ahead.  Never shop hungry.  Have pre-cup up veggies, maybe some frozen baggies of brown rice and lean meats on hand to cook on your George Foreman.  This would make throwing together a healthy dinner very easy.

5.  Pack a cooler.  This is a must for our on-the-go lifestyles.  You can pack nitrate/nitrite free deli meats, hard boiled eggs, cottage cheese and yogurts, raw veggies w/ hummus, fresh fruit and nuts.  You can also heat up in the microwave, at work, left overs like chili and dinners from home.

6.  Drink plenty of water.  Drink half your body weight in ounces/day

7.  Take a Shaklee Vitalea (multi) & Omega OR Vitalizer strip daily (contains the mulit, omega, B & C and probiotics) daily!

8.  Plan to cheat!  Yes!  About twice/week indulge a little on something you love.  But first make sure you eat a portion of healthy protein.  This will stabilize your blood sugar before indulging.  Never cheat when you're hungry!  Enjoying a cheat meal or snack is another exercise in discipline, but when allowed, will help you stay on your healthy eating plan as a lifestyle!

Here is seeing you succeed in all your goals!!  Please reach out with any question you have about fitness or nutrition!

Dedicated to your success,

Sara Oliver
Master Trainer, Owner
Adventure Boot Camp Trainer

Bay Area TX Adventure Boot Camp
www.GetToBootCamp.com
www.GoodHabits.MyShaklee180.com