PREP FOR DAY ONE

OK LOVELIES! HERE WE GO, LOVEHEALTRIM FITNESS ACTION PLAN A.K.A BIKINI BODY 2011.

I am really excited everyone is so game. For many I know the goal is to loose 5-10 lbs ( a lot of people had a baby in the last year or 2). Others I know want to stop craving sugar all the time or want more energy at 4pm. I like to think of this plan as a celebration of the warm weather that will soon be here. So we can all be in our swimsuits and feel hot. My own inspiration is my own bikini body after our bikini body 2009 plan ( the week I found out I was pregnant with baby Lou!).

Tomorrow is day one. We will break it up into 5 day sections. The first 5 days are the hardest but they will be very informative. We can see quickly what our habits are, what foods give us energy and what foods drain our energy.

DAYS ONE-FIVE:

FOOD/DRINK:

NO SUGAR
NO BOOZE
NO BAKED GOODS( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CHIPS,PRETZELS ETC.
NO NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO ENERGY BARS
NO LATTES, CAPPUCINOS ETC.
NO SODA


LIMITED FRUIT... yes berries, yes apples no tropical fruits at all. If sugar is going to be the hardest part of this plan for you, I suggest no fruit at all for the first 5 days.

YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu for this section of the diet)
YES WHOLE GRAINS ( more on this below)
YES BERRIES
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES TEA
YES COFFEE
YES YOGURT ( especially greek or icelandic 0% or 2%, this has 16 grams of protein and no sugar and is also less processed)
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( this will be helpful for those of you who will find booze the hardest to omit from your diet. I suggest a glass of Kombucha at night in place of wine, beer or cocktail.)

The idea for the first 5 days is whole foods only. Choose foods in their most simple form. Stay away from bread even if it is whole grain. If you can not live with out bread, eziekel bread is fine as it is sprouted. Brown rice instead of white rice or pasta. Tempeh instead of tofu.

A few more rules....

Upon waking have half a lemon with some hot water. Before you have your tea or coffee. Lemon alkalizes the body. Anyone who has any digestive problems will find this helpful. You can have your coffee or tea with milk, no sugar. If this breaks your heart, the first few days have your hot drink with a little grade B maple syprup. No exceptions, no agave, truvia blah blah blah. Most of us are in the Northeast and I think it is best for us to eat like it!


EVERYONE MUST EAT BREAKFAST WITHIN 30-40 MINUTES OF WAKING UP! This may be the most important rule of all. If you currently do not eat breakfast, this will suck. But get over it. If you are unaccustomed to breakfast I suggest a plain greek yogurt or a siggis to begin. Your breakfast must include protein.


NO EATING AFTER DINNER! There are a few of you that I know this will be so hard! If you don't have sleeping kiddos, go for a walk after dinner. Do something else to distract yourself. Maybe a project that you have been putting off, something that will truly distract you, something more than TV. Drink sparkling water with lots of lemon or lime or add some bitters to your sparkle water. We love urban moonshine! Have a glass of kombucha. Herbal teas are all great, I like yogi tea brand especially Classic Indian Spice. It has a lot of cinnamon in it which is excellent to curb sugar cravings. Cinnamon is used in aryuvedic medicine to help people who are addicted to sugar.


More notes on meals...

I recommend for the first 5 days for most people to eat 3 meals and 2 snacks. Everyone is a little different so you can bend this a bit. Just try your best to eat every 3-4 hours. Some people need smaller intervals but do not go larger.

Breakfast ideas...
2 eggs of ezekiel toast with sea salt, olive or flax oil or pasture raised butter
a whey protein smoothie with berries
greek or icelandic yogurt with flax seeds and berries

More meal ides/notes to come tomorrow.

EXERCISE...

For the next 5 days you have to move your body every day. Aim for one hour or more. This can be split into 2 half hour periods if time is really challenging for you. I suggest looking at your calendar tonight and scheduling it every day. If your schedule is very full, wake up earlier. Figure it out. Walk to work. Walk anytime you normally take the subway if it is less than 3-4 stops. Walk in your sneakers, walk fast. Buy a pedometer if numbers motivate you the way they motivate me. If you have time try to get to a class. It doesn't matter what, yoga, pilates, barre class, weight training, spinning, boxing etc... If a class isn't possible run or ride your bike. It is just 5 days. If you run, please strethc. Make a date with someone to walk or run if you need motivation. Don't wear heals to work, pack them in your bag and wear your sneakers. Go after dinner if you need to. No matter what fit it in. There are some great DVDS....Tracey Anderson , Intensati, physique 57, core fusion etc.... I love yogaglo. You can take class with my teacher Elena and many other great teachers. Exercise TV on demand has some great videos too. A lot of people like the p90x videos. I like to put my exercise in my google calendar every Sunday night. It is helpful to plan in advance, you are more likely to succeed. Any questions about any class ask me, I have done all of them ( except Tracey Anderson but I am dying to go!).

One more thing, for those of you who go out a lot and can not avoid.... Get seltzer with lots of lemon and lime when you are out and never be with out a drink in your hand! It will help you as people will not ask you if you need a drink. :)

Ok that is it for today. More on tracking your progress, meal ideas etc. tomorrow. Let me know if you have any questions. You can comment here or email me directly. I love you guys so much.
X
karyn