Let’s get to work!
You’ve received your baseline InBody scan and are ready to focus on making improvements.
There are many healthy and good ways to eat right and lose weight. If you don’t already have an idea of how you want to do this, have a look at this article: US News 41 Best Diets 2019

It describes top diets and eating plans for 2019. It can help you find a system that works for you and that we can help you stick to. 
If you think Calorie Tracking is your thing—go to your app store and download one of these:  
•    MyFitness Pal
•    Lose It
•    Fitbit

Daily weighing can also be very helpful to weightloss and healthy eating. After you wake up in the morning—go to the bathroom, undress and hop on the scale. Doing this will help you learn how your body is responding to your exercise and diet choices. See what impact yesterday had and focus in on what you need to do today!
•    Read why a calorie isn’t a calorie and why protein and unprocessed foods are important for your health and weight loss.
Everyone needs a plan and rules to follow when it comes to a healthy diet. What all systems and plans have in common: You think about what you are going to eat before you eat it—then choose whether it will help you toward your goal (or not).
In  the activity department—exercise! Do some! GroupX classes, Wellbeats classes, cardio machines, strength training, outdoor cardio, Energy Park sports—your choices are endless. If you want some help with program design—get with a Fitness Staff member and set up a time.

GroupX schedule: We’ve got great classes and great instructors waiting to have you in class

Wellbeats-- Lose Weight 8 Week Workout Plan : we have Wellbeats on demand classes at both facilities. You can go into a classroom (when there isn’t a class already going on) and take a class projected onto the big screen. The Lose Weight --8 Week plan is perfect for helping you exercise for weight loss—anytime your busy schedule permits!

Week 2

Hope you are sticking to your exercise and eating plan. This week we have some more information to share with you to help you continue to hone your plan and to encourage you to stay on track!

•    Meal Prep – getting all your healthy food lined up to eat before the work week starts is a great way to stay on track with your eating. This cute article and video from Fit Men Cook has some ideas and a lot of positive messages. Check it out! https://fitmencook.com/epic-75-meal-prep-2016/

•    Top 10 Nutrition Facts That Everyone Agrees On –there is often a lot of conflicting information about nutrition out there. This nice little article focuses on the important stuff everyone agrees on.

•    16 Most Mis-leading Food Labels. Reading food labels can be tricky—here is a great article that helps you weed through the marketing buzz words!

•    Clean out your pantry . Here is some information to help you load up on the right stuff to have around the kitchen! 

•    With regard to exercise—here is an article specifically for the ladies on why strength training is important for them. Why Every Woman Should Be Strength Training, According to Science.

Week 3

This week we discuss workout nutrition and supplement information. Keep focusing on solid fundamentals of healthy eating, a well rounded exercise program, 7-8 hours of sleep—and consistent daily execution of all three.
•    Workout Nutrition. Have a look at this Precision Nutrition article on how to fuel up for your exercise session—and beyond. A good use of somato-typing. https://www.precisionnutrition.com/workout-nutrition-explained
•    Supplements. This is an individual choice on whether you need to use or take supplements. The following articles provide information on which are considered useful and food selections to support individual requirements.
•    We hope you include some regular stretching and mobility in your workouts or daily routine. If you do not—you may want to check with a fitness staff member on a short daily program for you.
Week 4

This week we are discussing nutrient quality. Be sure to read all labels on the food products you are buying including the ingredients label. Eat a variety of foods that can improve your skin quality as well as your immune system. Try different ways to keep your body guessing and prevent an exercise plateau. 
•    Organic Foods. That means ‘healthy” right?  Check out this article from Precision Nutrition on where it comes from and what to expect. 
•    Food Additives. Do you read the ingredients labels on the food and drink products you purchase? Get to know these flavor-enhancing, often lab-generated chemicals that manufactures pump into food to cut cost and keep you hooked.
•    SUPERFOODS. From cancer prevention and brain health to beautiful skin and weight management, try adding these foods to your lifestyle that will please your palate and your physique. 
•    Do you like to workout in the morning or in the evening? Find out the basics of Fasted Cardio to see if it matches up with your goals.

Week 5

Welcome to week 5. This week we are discussing sleep and staying on track while eating out. These articles can help you navigate a restaurant menu like a health pro! Being sure you can maintain your healthy diet while still enjoying social time with family and friends is key to staying on track in the long term! 

All the hard work you’re putting in throughout this program means a lot less without good, quality sleep. Be sure you’re getting enough each night! You can even take a few measures to make getting that good sleep a little easier. 

•    Staying on track while eating out: A little mindfulness and preparation before going out to eat can make a huge difference! Check out these tips to help you keep your diet on track like a pro:
•    Consequences of not getting enough sleep: Just how important is getting enough sleep anyway? It’s something we hear all the time, but did you know lack of sleep can lead to early onset Alzheimer’s, blood sugar issues and more? 
•    Tips for getting a better night’s sleep: Do you have a night time routine? There are a few things you can do that can really help not only how quickly you fall asleep but also the quality of sleep you get. 

Week 6

Welcome to week 6 and we only have 2 weeks left! Thanks to everyone who made it to the fitness center to complete your midway In Body scan. This is the time to be proud of yourself for making it this far. I know that setting goals and sticking to them can be difficult at times. But, if we could learn to trust the process we will make it to the finish line.

This week we are going to discuss Fad Diets and Weight Loss gimmicks. These days it’s hard to open a magazine without reading about the next “miracle” weight loss program. Also, we are going to talk about how meditation is becoming a part of daily workout routines. Think about it? We are at our best when our minds and bodies are synchronized.

•    Fad Diets and Weight Loss Gimmicks.  If theses quick diets were so effective, why are there so many new ones?  Let’s look at how we can lose weight the right way and easily spot fad diets.

•    Meditation. Being aware in the present moment and setting intentions can easily benefit your workout. Check out 8 ways to turn any workout into a meditative experience. 
  • https://www.mindbodygreen.com/0-25284/8-ways-to-turn-any-workout-into-a-meditative-experience.html
  • Life Style tip: Any activity can work for mindful meditation, and you can find anchors for your attention in the motions: Maybe it’s the point when your right hand enters the water while you swim, or the contact of your feet on the pavement as you run. Weight lifters might use the up-and-down repetition of a barbell. Or, you could stick with the one anchor that is always available to you: your breath, in and out.



Week 7

Welcome to week 7 and we only have 1 week left! This week we will be discussing ways to stay fit on the road! A vacation doesn’t have to completely unravel all that hard work you’ve been doing at home to stay healthy. In fact, maintaining your fitness routine on the road will give you the energy and stamina you need to explore your destination! 

Week 8

Welcome to week 8. You all made it to the finish line!  My hope is that everyone is proud of themselves and that you have the tools that you need to continue out your fitness journey. This week we will be conducting your last In Body Scan. So, make sure to schedule a time to come down to the fitness center this week.  We will be discussing the Good, Bad, and Ugly of Alcohol mixed with Fitness. No matter how hard we train and how well we eat at some point, most of us are going to face the question of alcohol.

•    Alcohol Calories-“A Double edged sword”: https://darebee.com/nutrition/alcohol-and-fitness.html

•    5 Things you need to know about Alcohol and Fitness: https://www.huffpost.com/entry/5-things-you-need-to-know


Week 9

Way to go, you’ve made it all the way through to see the end! Now that the program is over it doesn’t mean your own journey needs to come to and end with it. Continuing to exercise and maintain this lifestyle is a huge part of reaching your own health and fitness goals, as well as even inspiring those around you to do the same! Below are some resources that will help guide you through maintaining weight loss and a healthy lifestyle. Remember, if you haven’t already, be sure to schedule your final InBody scan! Let’s see how far you’ve progressed!

•    Maintaining weight loss: Now that you’ve lost the weight here are a few tips to help you stay on track and maintain a healthy lifestyle:  https://www.hopkinsmedicine.org/health/wellness-and-prevention/maintaining-weight-loss

•    Being a role model isn’t just for kids: You have the ability to positively influence your co-workers, friends, children and family! Here are a few qualities a role model has: https://www.livestrong.com/article/58883-qualities-good-role-model/ 
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•    Encouraging someone toward physical fitness: We all have someone we know and care about that we want to see living a healthier lifestyle. Here are a few tips to encourage them to go in the right direction: https://www.nextavenue.org/encourage-someone-toward-physical-fitness/