Winter Back to Basics CHALLENGE
Establish the healthy habits you need to lose 20 pounds before Spring!!
Want to live a healthy lifestyle that helps you maintain a healthy weight?
Do you desperately want more energy?
Are you tired of starting over and not seeing long term results?
Ready to kiss the fad diets good-bye?
It's time to make a long term commitment to get back to the basics.
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Summary
DETAILS:
For: Anyone
Plan Options: $149
(or 4 payments of $37.50)
Starts: Monday, January 5th
Ends: Monday, March 30th
What are the Basics?
Protein (Meal Prep!)
Hydrate (with minerals!)
Daylight in your eyeballs
Deep Breathing
Adequate Sleep
Daily Movement
Most people are doing well with 2-3 of the 7 basics habits, but rarely do I find someone who is consistently nailing them all every day.
There was a time when most of these were just a normal part of daily life for people. Now we have to be intentional about making these habits. And when we nail the basics, we establish a healthy lifestyle.
What's Included:
Individual Coaching Call: The first week each participant will have a private coaching call to establish macros, discuss goals and go over stumbling blocks.
Weekly Group Coaching: Each week we are going to have a coaching session on zoom! These live sessions will last 30 minutes and will be at a different time each week, so everyone will hopefully be able to jump on at some point.
Meal Plans: Each week you will receive a meal plan with breakfast, lunch, dinner, and snack options that you can make once and eat all week to keep things simple. Each meal will be a minimum of 30g of protein, and snacks a minimum of 20g of protein, so that you will easily hit a good protein goal each day to keep you full and energized.
Weekly Habit: Each week we will dive deep into a specific habit, with the goal of having it firmly established by the end of the challenge.
Results without Gimicks
When people come to me telling me they have tried everything to lose weight and have more energy, but nothing is working, I start asking about the basics.
"What time do you go to bed?"
"How much time do you spend in front of screens?"
"Do you get outside every day?"
"How much protein are you eating?"
"Are you stressed?"
Nailing the basis is CRUCIAL to a healthy lifestyle, and they don't need to be complicated.
Is it really that simple?
The answer is YES! Here's Why:
PROTEIN
Protein keeps us full. It helps us maintain strong muscles and bones, repair damaged tissue, and maintain a healthy weight.
Most of us think we are getting enough, until we actually start keeping track. Then its a total shock to discover we aren't even close.
During the back to basics challenge we are going to make it a goal to eat 100g of protein every day, and I am going to teach you simple ways to make it happen.
HYDRATION
Water makes up 60+% of our body and we need it to keep our cells functioning correctly.
Staying hydrated helps nutrients get where they need to be, regulates our body temperature, keeps our digestion running smoothly, and helps us think clearly.
We should be getting a minimum of 64oz of water/day, and in this challenge we are going to prioritize adding minerals to our water in the form of healthy salt and potassium.
DAYLIGHT
We need daylight in our eyeballs, even on cloudy days.
Daylight regulates our sleep cycles, triggers endorphin release (happy hormones!) and helps our bodies produce vitamin D.
Time spent outside (even on cloudy days) can regulate cortisol levels (stress hormones), improve your ability to focus, help regulate blood pressure, and can even reduce susceptibility to respiratory infections.
DEEP BREATHING
One of the most underrated healthy habits!
Deep breathing improves lung function and blood circulation.
It can also reduce stress and anxiety, improve mood, enhance focus, increase energy, and promote restorative sleep.
LIMITED SCREEN TIME
Did you know increased screen time is directly connected to poor sleep, terrible posture, stress, and loneliness?
During this challenge we are going to focus on limiting the amount of time we spend on screens. We will start by tracking how much time we spend, then using that time more constructively.
ADEQUATE SLEEP
Sleep: The holy grail of health.
Getting enough sleep is directly connected to both mental and physical health.
We need adequate sleep to give our immune systems time to fight off infections, regulate our hormones, and give our brains time to process the day.
DAILY MOVEMENT
We need to move, but we don't all need to train for a marathon or the Crossfit Games. Walking, pilates, light strength training, and jumping rope are all very beneficial to a healthy lifestyle.
And if you are dealing with fatigue, burnout, or chronic illness, light exercise is even more important!
Ready to get Back to Basics?
Registration will be open until Monday, December 8th. Hope you can join us!!