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STAGE1.GO

   Success Strategies
  1. Eat more (REAL food)
  2. Drink more (6-8oz of H2O every hour)
  3. Walk more (30+ minutes every day)
  4. Sleep more (6+ hours every day)
   Success Strategies Defined
If you find yourself stuggling, with any of these strategies, please consider a 30 mintue complimentary consultation with our certified health coach.
EAT more
Yes, you read that correctly, eat MORE (of the right foods). Most people know, based on their weight loss/gain goals, they should try to stay within a specific calorie range (ie. 1500-1800C) per day.  What people don't always know, is when it comes to weight loss (or gain!) it's not just about "how much" you eat, but more about "what" you eat and "when" you eat it.
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HELPFUL STRATGIES: 
  1. Complete the AdvoCare 10day Cleanse
  2. Choose only foods from the STAGE.1 FOOD LIST 
  3. Always eat breakfast within the 1st hour of waking
  4. Space your meals 2.5-3.5 hrs apart throughout the day
  5. Eat Carbohydrate, Protein and Fat at EVERY meal
  6. No food or beverages 2 hrs prior to bedtime
  7. Drink 8-16oz of water witin the 2 hrs prior bedtime
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Drink more (H2O)
​This is one seems "easy" and hopefully it is!  ​Our bodies are absolutely amazing machines.  You don't have to be "perfect" in order to stay alive (or most of us would certainly have perished by now). There is, however, a difference between living and thriving!  If you want to feel your best, and really thrive, this "drink more H2O" success strategy could be the MOST important on our list.  Our body is made up of approximately 60% water and we must be well hydrated in order for metabolic reactions to take place, which includes fat utilization.  If we are lacking water, our body will conserve it by "shutting down" the non-life threatening functions ... like fat burning!!  
So... if you're not getting at least 6-8oz of water during each hour of your waking day, you're probably not well hydrated, nor are you doing your best to promote fat burning and other metabolic activities.
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HELPFUL STRATGIES:​
  1. Purchase a "special" waterbottle that you enjoy drinking from.  Try to keep the size somewhere between 16 and 24oz.  If it's too big, you wont want to carry it around when you are on the go.  If its too small, you won't want to track down water every hour.  This bottle should only last 2-3 hours, (so you can drink it all between snack/meals and then refill it. 
  2. If you aren't very good about sipping between meals, every time you use the bathroom, drink a good replenishing amount (12-16oz) of water.
  3. If you need to "flavor" your water, try a squeeze of lemon, or drink it warm with a dollop of honey. 
WALK more
Too vague, right? Wrong...it's just that simple.  If you are currently walking 10 minutes a day, add 5 "more" minutes to that!  Likewise, if you're walking 30 minutes every other day, try adding "more" days.  It doesn't matter if you add more time or more frequency, as long as you are walking "more" than you are currently walking.  If you are currently a "runner"... this applies to you too! In addition to your usual runs, try adding in 2-3 easy walk days, 
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HELPFUL STRATGIES: 
  1. Add 1 mintue to your walk time every time you walk, or try adding 10 minutes to your walk time each week  
  2. Walk 10-45 minutes once a day, or try 5-25 minutes twice in a day
  3. Ask a friend for join you for a walk
  4. Keep the pace comfortable; you should not be breating too hard
  5. Drink 8oz of water within the 30 minutes before and after every walk 
  6. Invtest in comfortable pair of walking shoes
  7. If you are a runner, limit your runs to no more than every other day so you can fit your walk time in (don't freak out, if you feel like this is limiting your runs, this IS part of the success strategy for STAGE1.LOSE)
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SLEEP more
This is another not so easy, easy one.  Sleep is a time of rest and recovery.  If you aren't getting 6-8 hours of sleep on a consistent basis your body isn't able to "reset."  Just like technology, we need a reboot or we aren't working up to speed.  We can still "get through' the day, and maybe even "re-charge" every now and then, but 6-8 hours of sleep allows our body chemistry to remain in healthy balance. 
 If you are currently sleeping less than 6 hours per night it is imperative to your health (and sanity) that you make this a top priority; absolutely above all else.  If at all possible, start TONIGHT!  If you are already getting 6 hours of sleep, add a half hour more each week until you are at 8 full hours of sleep per night.  Even if you feel like 8 hours is "too much" for your body.  I do believe this can be the case for some people, but for STAGE1.LOSE, 8 hours is part of the plan...so JUST DO IT! :-)  If you are currently sleeping 8 hours nightly... try adding an additional half hour throughout STAGE1.
 
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HELPFUL STRATGIES: 
  1. Make sure to set a "regular" bedtime and wake time every day.... yes, during STAGE1,LOSE, even on weekends.  
  2. Add 10 minutes to your nightly sleep routine for 2 nights in a row, then add another 10min for the next 2 days and so on until you are at 8 hours per night and then stick with it
  3. If you are a napper, no problem, short naps can be the re-charge your body needs and as long as you keep it between 15-30 minutes you won't disrupt your sleep-wake cycle.
  4. Ask house-mates, kids, spouse, roommate, etc. to remind and encouage you - you may even have to ask them to "pick up some slack so you can hit the sack!"
  5. Keep your bedroom dark and at a comforatble temperature (on the cooler side is best).   
  6. Drink 8oz of water within the 60 minutes before going to bed, and at the same time, put all electronics aside and begin getting ready for bed. Maybe this is a time for prepping things you would generally take care of in the morning (allowing for some additional time to sleep in). 
  7. Invest in comfortable sheets and sleepwear.  Comfort is key - bed should be a place you look forward to each and every night.  Your happy place to rest your head and allow your body rejuvinate.

© 2016 by Rhonda K Conner & YOUR BeFit LIFE

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