Get Physical

Evidence Based Weight Loss Hacks that help you lose weight FAST!

  1. Sprint 8 Exercises1 High Intensity Cardio 1-2X per week
    • The Sprint 8 can be performed many different ways- even in a classroom..

The 20-minute cardio protocol consists of a 3-minute walking warm up and a 2-minute walking cool down.16 minutes of the program is simply moderate to brisk walking and this is what is done during the warm up, cool down and during the 90 seconds of “active recovery” walking in between eight hard and fast 30-second cardio sprints.

    • 4th grade educator, Holly Campbell, daughter of the Sprint 8 creator, uses high knee, standing-in-place plyometrics (running in place with knees coming belt level) followed by walking in a classroom circle for 90 seconds of “active recovery before beginning the next cardio sprint. The 90-second active recovery walking is a wonderful teaching opportunity as the entire class is focused and listening.
    • If you’re feeling ambitious (build up to this) you can add one more Sprint 8 workout to your regimen.  Other days do something you truly enjoy; walking, dancing, gardening, or another sport or hobby that gets you moving! For more information click here.
  1. Eating Out
    • We’re not saying you CAN’T eat out as it is one of life’s simple pleasures. Be aware that most restaurant food tastes better because it may be packed with calorie dense, low nutrition salt sugars trans fats, refined carbs, and artificial flavorings; not with dense nutrients.  Restaurant menus now post with the caloric and nutritional values of meals or offer light versions….make sure you watch!
  2. Watch Alcohol Consumption
    • In a single evening out on the town, 40% of women consume about 1,000 calories in alcohol alone. More than half say that imbibing makes them hungrier, and four in five admit that drinking diminishes their willpower, causing them to indulge in foods like burgers, pizza, and chips3.
    • Alcohol = FAT, as alcohol is immediately converted into sugar in your body. If you do drink be sure to limit.
    • Know your facts:  12 oz of light beer (one bottle or can), 5 oz of red or white wine (a little smaller than a yogurt container), and 1 shot of liquor all pack about the same amount of alcohol, and each contains roughly 100 calories.
  3. Avoid Fast- or Processed Foods
    • Avoiding fast food like the plague.  Fast food is your enemy!
  4. Snacking
    • Idle snacking sabotages diets. Write down everything you eat for two weeks to get an accurate idea of your intake.
    • Plan for snacks if you experience mid-morning or afternoon slumps.  Make them count; nourishment your body can utilize, not empty calories which produce cravings. A guideline is a protein with some fat to provide satiety and help you make it to the next meal.

Try these, letting your wellness coach know if you need additional help.


TAGS:  weight management, exercise

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