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STAGE2.GO

   Success Strategies
  1. Monitor your MEAL Times
  2. Monitor your WALKS
  3. Monitor your SLEEP
  4. Monitor your STRESS
   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.
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This is a worksheet to help guide you through your first WEEK of STAGE2.MOVE (please print)

Monitor your MEAL Times
As you learned during STAGE1.LOSE, 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.  This strategy is hard to master, so we are going to continue to focus on meal times during STAGE2.MOVE, aiming for 2.5-3hrs between meals and snacks throughout the day.  Planning out your meals and snacks is the key to success!  Please print the WEEK 1 Worksheet (above) in order to help you plan and track your meals to share your results with your Health Coach at the end of week 1. 
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HELPFUL STRATGIES: 
  1. Continue eating breakfast within 1hr of waking
  2. Utilize an AdvoCare Meal Replacement shake in place of whichever meal or snack that is the hardest for you to plan or make time for (once per day)
  3. Write out what your week will look like, what meals/snacks you think you will eat each day, before you do your shopping for the week   
  4. Figure out which meals you will have to prep and determine when you can put in the prep time so that you will stay on track each week
Monitor your STEPS
This is where you can really start to see how much you're really MOVING!  
WEEK 1 If you are currently only walking 10 minutes a day, that's ok!  If you're walking 30 minutes every other day, that's fine too.  It doesn't really matter how much you're doing (yet!), during week 1 you will be getting used to your Fitbit and simply tracking every step you take throughout your day.  If you are currently a "runner"... of course this all applies to you too because your Fitbit will record every step taken, every day! 
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WEEK 1 TASK: simply "record" every step you take each day.  This should be similar to the walking you did during STAGE1.LOSE.  Please print the Week 1 Worksheet (above) so you can keep track of your steps to share your results with your Health Coach at the end of week 1.  
 
Once you've shared your information with your Health Coach, together, you will come up with a game plan for WEEK 2 - 4.
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Monitor your SLEEP time
Let's see how you did during STAGE1.LOSE.  Were you able to get 8 hours of sleep every night?  Or maybe just 6 or 7 hours?  In order to fine out, you just have to lay back and relax ... SLEEP, in fact!  Let the Fitbit do the monitoring for you every night.  Your Fitbit will record the number of hours you are in bed.  Better yet, it can also tell how many times you wake or are restless during your "night of sleep."  
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WEEK 1 TASK: simply wear your fitbit and "record" your sleep every night during week 1.  Please print the Week 1 Worksheet (above) and record your sleep time tracked by your fitbit so you can share your results with your Health Coach at the end of week 1.
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Monitor your STRESS
​This is a very broad and very personal objective.  ​No two people are alike, and therefore, figuring out how to handle this objective may take some quiet time and personal introspection.  What stresses are you currently dealing with?  How can you reduce or remove these stressors?  Some stressors (i.e. our boss/job, our kids, our ankle injury from last fall, etc.) cannot be easily removed from life,  so how can/will you deal with them in a healthy manner?  The good news is, because you have already successfully completing STAGE1.LOSE  you have likely reduced a significant amount of "hidden" stress on the body and the mind. But, the not so good news, SOMETHING is still stressing you out. So,  in STAGE2.MOVE, let's dig into what that is!  
 
WEEK 1 TASK: Please write those things down on the Week 1 Worksheet (above) so you can be sure to focus on "how to manage your stressors."  You will be able to share your results with your Health Coach at the end of week 1.
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HELPFUL STRATGIES:​
  1. De-stressing the body may require a monthly massage, where as de-stressing the mind may require a monthly coffee date with a good friend.
  2. Even the small stuff can weigh on your mind more than you realize. Spend time conquering a few "unfinished" tasks that are simple in theory but keep getting put aside for the bigger stuff in life.
  3. Focus on adding a bit more organization to your work space, home environments and even your car!  De-cluttering can lead to de-stressing.

© 2016 by Rhonda K Conner & YOUR BeFit LIFE

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