If we could look 12-weeks into the future and look at ourselves, where will we be? What will we be doing and what will we look and feel like?
12-weeks from today it will be July 22: The middle of summer. Here are a few guarantee's.
|July heat is a sure thing.|
- It's gonna be hot. July 22nd is near the beginning of Bakersfield's hot season which usually lasts from the first week of July through mid-September.
Yep and that's about all I've got for guarantee's! Everything else is unknown.
And there is some real beauty in this because you have 12-weeks worth of decisions to make. There will be tough times and good times but you have the choice as to how you will respond to them.
When it comes to how you look and feel, 12-weeks is enough to make some pretty significant progress! But consider that weight loss and body changes take hard work during exercise and some REALLY hard work in the kitchen!
If you've been involved with the Hi-5 FitCamp, you've heard me say that you can't out-train a bad diet. There is simply no way around it. But changing your body is easier with a plan. Now although I can't give a custom nutrition plan for everybody, because everybody is a bit unique, here is what a typical day of food selection should look like. But again, quantity will be a bit different depending on each person's weight.
- Oatmeal + protein powder + fruit
- 1 Multivitamin
- Fish oil
|Start going nuts for shakes!!|
- Cottage cheese + salsa + flaxseed tortilla chips
- 1-cup water
- Sirloin steak mixed into a large salad + pecans + vinaigrette dressing
- 1-cup water/tea
- Fish oil
Snack: Smoothie (click here for the ultimate smoothie guide)
- 1 fruit + 1 veggie + handful of nuts + protein powder + liquid
Dinner* (1/2 plate should be veggies, 1/4 plate meat, 1/4 plate grains)
- Meat + veggies + nuts + complex carbs (i.e. cous cous, quinoa)**
- 2 cups water
- Fish oil
Now this may seem quite a bit different than what you're currently eating. If it feels like this, then just make a small change at a time. For example, if you usually don't eat breakfast, you could have a small bowl of oatmeal and a glass of milk. Do this for a week, then add another healthy habit!
Want more information? Shoot me an email and I can help guide you in the right direction!