So what's the new game plan?

WEIGHT & MEASUREMENTS

Take on Day 1, Day 10, Day 20 and Day 30

EXERCISE

Morning Exercise: Jillian Michaels 30 Day Shred – 20 mins

Midday Movement: Walking & Stretching – 10 mins

Evening Exercise: Yoga or Core Toning – 15 mins

FOOD

*Drink cup of hot lemon water before consuming anything else (flushes out the liver – can use ½ real lemon or a couple splashes of lemon juice, to taste -- doesn't have to be every morning)

*Breakfast w/in one hour of waking up

*Small, healthy meals approx. every 3 hours (drink 20 mins before eating)

*Drink as much water as body can tolerate per day (as tolerance increases, add another glass…continue increasing in this way – goal is to build up to drinking half your weight in water per day, in ounces – e.g. @ 130lbs, you’d drink 65oz. per day)

*Can flavor water w/splash of lemon or other 100% fruit juice for excitement (no Crystal Light or other processed goods)

*Lean meat – no skin

*Love brown (sugar, flour, rice)

*Healthy carbs – brown rice, whole-wheat pasta, steel cut oatmeal

*Aim for 2-3 servings fruits each day

*Aim for 2-3 servings veggies each day

*Only 1 handful of unflavored, whole roasted nuts per day (too much can raise cholesterol)

*Increase fiber gradually to avoid bloating/constipation (start out every other day)

*Aim for 8hrs of sleep each night

*No alcohol

*No fried food

*No unhealthy snacks

*No juice or soda (except for occasional 100% cranberry juice)

*Cut back on/Gradually eliminate adding sugar to tea or coffee

*Limit/Eliminate processed foods (i.e., prepare fresh as much as you can)
*Follow 7 days a week (no "cheat" days)

Sample Schedule w/Meal Ideas

4:40am   - wake up/exercise -20 mins 30 Day Shred

5:40am   - breakfast -cup hot lemon water (no sugar) options: -steel cut oatmeal, ½ grapefruit -scrambled eggs w/turkey bacon -spinach omelette

9:00am   - mid-morning snack -water options: -apple and yogurt -hard boiled egg -mixed fruit

12:00pm  - lunch -10 mins walk/stretch -water w/splash of lemon  (or other flavor) options: -grilled chicken, brown rice w/ grilled broccoli and cauliflower -sushi -turkey sandwich on whole wheat w/lettuce, tomato, avocado and honey mustard

3:00pm   - late afternoon snack -water options: -nuts w/craisins -pita chips w/hummus -orange and grapes

7:00pm   - dinner -water w/splash of cranberry juice options: -salmon and asparagus -grilled chicken salad w/mesclun lettuce, walnuts, granny smith apple, feta cheese, raisins and fat free raspberry vinaigrette -stir fry veggies and whole wheat pasta

9:30pm   - yoga/abs/bed -15 mins abs/stretch