Check this website out if you could use some help with meal planning and putting a healthy grocery list together! It can be helpful for anyone whether your looking for a low carb, low fat, vegetarian or even a diabetic friendly recipe. Let me know what you think!
http://healthygrocerylist.com/
I have had a few people ask “How many steps should I be taking daily to stay in shape?” The number of steps is going to be different for everyone. Figure out the amount of steps you log just doing your normal everyday activities. On top of that you should be doing an extra 30-45min of cardio so you can add on 2500-3500 steps to reach a healthy goal. In general an active adult will take 10,000 steps daily. An extremely active adult will take closer to 13,000 steps. Try setting a weekly goal for yourself and add a certain amount of steps daily in order to work up to that goal. Good Luck!
~Meredith
Hey People!!!
Turkey day has come and gone…now it’s time to get serious!!! Check out this great beginner’s workout you can do at home!
http://www.collagevideo.com/workout-video/bob-harpers-beginners-wt-loss-transformation-6031
Your goal for this week is to do cardio or any kind of workout that will bring you to a sweat 4 different times for a total of 60 min each time!! If you don’t have a workout DVD to follow and haven’t joined a gym yet, give this workout a try…
| Time | Action |
| 1 min | Walk or Jog in place |
| 1 min | Alternating front lunges |
| 1 min | Jumping Jacks |
| 1 min | Push ups |
| 1 min | Rest |
This is 1 set. Your goal is to complete 8-10 sets! Good luck and please email me with any questions 🙂
Ok people, we are in the second week of the competition. I hope you all had successful cardio sessions last week. If not…no worries…BUT you NEED to start NOW…as in TODAY 🙂 Give this cardio routine a try. I designed it to be a treadmill workout but you are able to do it on any machine. It is an interval workout where you will push yourself to the max for 3min and then you will recover for 2min. Doing intervals is a great way to burn FAT!! Good luck and if you WON’T finish (notice I didn’t say CAN’T….that’s because I know you all CAN!) try again the next day. Your goal for this week is to do this cardio routine 3 times!!!!! Please comment with any questions you have 🙂
Cardio Blast Routine
|
Time |
Incline |
Speed |
| 3:00 | 3.0% | 3.5 |
| 2:00 | 7.0% | 3.5 |
| 3:00 | 10.0% | 3.8 |
| 2:00 | 5.0% | 3.8 |
| 3:00 | 10.0% | 3.8 |
| 2:00 | 5.0% | 3.8 |
| 3:00 | 8.0% | 3.8 |
| 2:00 | 4.0% | 3.8 |
| 3:00 | 10.0% | 3.8 |
| 2:00 | 5.0% | 3.8 |
| 3:00 | 10.0% | 3.8 |
| 2:00 | 4.0% | 3.5 |
| 3:00 | 12.0% | 3.3 |
| 2:00 | 5% | 3.5 |
| 3:00 | 10.0% | 3.5 |
| 3:00 | 4.0% | 3.5 |
| 2:00 | 15.0% | 3.5 |
| 5:00 | 3.0% | 3.2 |
Congratulations to all of you who joined the weight loss challenge!!! I know many of you are more than ready so lets get rockin’!!! Here are your tasks for week 1:
1. Refer back to the “How many calories do YOU need?” post under the “Healthy Living” category and figure out what your daily caloric intake should be.
2. Find 3 days this week (preferably not consecutive) and set aside 30-60min for each day. For those of you who have not done any exercise in the last 6 months, do at least 30-40min cardio. For those of you who are currently exercising you can do 60min of cardio. You can choose to use the treadmill, elliptical, bike, walk outside, attend a class of your choice…whatever you decide to do you should be sweating at the end of your 30-60min.
3. Check out the “Cooking Smart” page to try a new recipe
Good luck everyone!! I will post the total number of people who are participating by the end of the week 🙂
Yours in Health and Wellness,
Meredith
Hey McKinley!!
Who wouldn’t like to get PAID for getting fit??? It’s a WIN-WIN proposition at a time when holiday eating and holiday shopping can set us all back both physically and financially. Don’t be a victim of the calendar, BE A VICTOR and accept this challenge!!! The 90 Day Transformation Challenge will start on November 1st, 2011 and will end on January 29th, 2012. To enter the challenge you will need to pay $10.00 and the best way for us to collect the money is to have it withdrawn from your paycheck. There is a form available on Portal you will be able to print, sign and send in or email back to Sue Pasco. To locate the form go to Human Resources Development/Benefits Guide/Health and Wellness Programs and click on the form “Wellness Contest”. Next, email me a picture of yourself that was taken within the last 30 days and your current weight in pounds. Your picture and weight will be held in complete confidentiality. The first place prize will be 70% of total money collected and the second place prize will be 30% of total money collected. Taxes will be subtracted from the prize money minus the $10.00 you paid. If we have 100 people enter the first place prize could be $700!!!!!!!!!
Starting November 1st I will be posting a generalized exercise plan you can choose to follow. You can also follow an exercise video series that would be convenient for you to do in your home. The series I highly recommend is P90X: http://www.amazon.com/gp/offer-listing/B000TG8D6I/ref=dp_olp_used?ie=UTF8&qid=1319115858&sr=8-1&condition=used. The address you see here is for used versions which will be less expensive for you!
Please email your pictures and weight to me at info@meredithfit.com. The “Wellness Challenge” form, your picture and weight must all be handed in by November 1st. Feel free to contact me with any questions 🙂
Yours in Health and Wellness,
Meredith Mitchell
Wellness Director