Set your goals high, and don’t stop until you get there
Today kicks-off our 5-day company-wide takeover, designed to kickstart and strengthen your personal health goals. We are talking about Wellness Week! That means 5-days dedicated to your well-being. Start today and get ready to transform with us in this immersive wellness experience! Watch to learn more!
Task: Watch the video above and listen to the suggested tips. Choose one tip that you are going to focus on this week and leave a comment in the comment section below stating the tip you are choosing t0 focus on. Research has discovered that your are more successful when you focus on one thing at a time. In fact, researchers found that people who tried to accomplish multiple goals were less committed and less likely to succeed than those who focused on a single goal.
Tip: Commit to exercising 150-300 minutes this week. Step out of your comfort zone and try a new fitness class offered at the office or gym.
Point Value: 15
Task: Schedule and attend an onsite body composition test, and learn about your numbers. We will be testing total body fat percentage, lean mass, total body water, essential fat and BMI.
Do you know what your body fat percentage is, right now?
What range is considered ideal for your gender?
Or why you should even care?
Your body fat percentage is a value that tells you how much of your body weight is made up of fat. In terms of your overall health, your body fat percentage can be one of the most useful numbers available to you, more than how much you weigh and even more than your Body Mass Index (BMI).
Tip: Check your progress frequently, weekly and monthly. When it comes to your health it’s so important that you are aware of where you stand and your progress. In one study reviewed, people were asked to check their progress four times a day… these people lost twice as much as those that never faced the facts. This review illustrates the point that monitoring your health is good for losing weight and maintaining your ideal weight.
Point Value: 50
Task: Take the Stairs Challenge. Read Wednesday’s blog titled, ‘Take The Stairs’ and participate in the call to action.
Tip: Aim to consume 30 grams of fiber each day. This can help you lose weight, lower your blood pressure, and improve your body’s response to insulin. Key benefits come from eating a diet rich in fiber. Fiber slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fiber, such as beans and whole grains, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from rising too fast.
To get the fiber your body needs, eat a well-balanced diet that includes delicious high-fiber foods likes these:
FRUITS Fiber-rich fruits include: bananas, oranges, apples, mangoes, strawberries, raspberries.
VEGETABLES Generally, the darker the color, the higher the fiber content. Fill up your shopping cart with: carrots, beets, broccoli, collard greens, swiss chard, spinach, artichokes, potatoes (russet, red, and sweet).
BEANS & LEGUMES Beans and legumes are flavorful, fiber-filled additions to salads, soups, and chilis. Navy, white, garbanzo, kidney, peas, or lentils are all healthy choices.
BREADS & GRAINS Whole grain breads: Select 7-grain, dark rye, cracked wheat, pumpernickel. Make sure “whole wheat” or another whole grain is listed as the first ingredient.
Grains: Try bulgur wheat, brown rice, wild rice, and barley instead of white rice.
Cereals: Look for those with 5 or more grams of fiber per serving.
NUTS Snack on almonds, pistachios, or pumpkin and sunflower seeds. But don’t go too nuts, as nuts can be high in calories.
Point Value: 25
Task: Brown Bag Lunch, bring a healthy lunch from home. Yes, it’s like being in school again, only now you get to decide what to put in your lunch instead of your mother. The goal is twofold: first, when you pack your own lunch it tends to be healthier. And second, you can save a lot of money by bringing your own lunch to work. Give it a try. It’s not as hard as you think, and if you stick to it, you may lose a couple pounds in the process.
Tip: Stay hydrated by drinking at least ten 8-ounce glasses of water a day.Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate your joints. Thirsty yet?
Task: Listen to Friday’s podcast: ‘Commit to One’ and discover why you’ll find more success when you choose one goal and forget the rest. Leave a comment in the comment section of one goal you are going to commit yourself to in 2019.
Tip: It’s all about portion control, that’s why it’s so important to pay attention to what you eat. Focus on your portions this week and make sure you are not overeating.
Don’t let big portions get the best of you! Portions can be out of control when dining out, and may even be an issue when cooking meals at home. Visualize your portions- Refer to the comparisons below to help assist you.
Point Value: 10
You can download and print Wellness Week tasks and tips by clicking HERE. Stay motivated, earn your daily points and stay committed! (you can even do the dance if it helps you remember- task, tips and a way to earn points)
Call to action: 1. From the list above, choose one tip that you are going to focus on this week. 2. Leave a comment in the comment section below stating the tip you are choosing t0 focus on.
Have fun this week!
-Denise and Emily
On the show, we discuss fitness, nutrition, and how to find a work life balance for the working professional. We interview other influencers and wellness pros that share powerful motivation and inspiration so you can hustle and achieve your goals! But most importantly we keep things real and we'll make you laugh so you can stay sane in the process.