10 Lb. Weight Loss Club
Join the 10 Lb. Weight Loss Club
Starting January through April!
Lets shed some pounds ladies, burn body fat, get energized, sleep better, get back into that favorite outfit and just look FABULAUS, join my 10 Lb. Weight Loss Club!
Here's how it'll work:
Write down your starting weight (I'm not sharing that info!)
Commit to 30 minutes a day of Cardio with Sunday off
After about 2 weeks, commit to an additional 15 minutes a day of weight training
And Post to the 10 Lb. Club once a week to discuss our progress and get encouragement from others
Don't Eat: (or limit)
Bread except a small amount of whole grain once a week
Processed foods, deli meats, frozen or pre-cooked foods, or canned foods
Cakes, baked goods including biscuits
Sugar (only about two table spoons throughout the day)
Limit cheese, whole milk and fatty dairy products (including ice-cream)
Margarine, butter or animal fat based shortenings
Condiments sparingly, (catsup, mustard, mayo)
Oats, barley, organic quinoa
Lean meats (fat trimmed)
Fish and Poultry
Beans, peas, lentils
vegetable based protein shakes from health stores
Nuts: Unsalted, sugared or glazed
Seeds (flax, pumpkin, chia)
nuts (pistachios, cashews, almonds)
Berries, avocados, tomatoes
(exception of a banana for those needing the potassium)
Vegetables: fresh or frozen
All green leafy vegetables, plenty of kale greens, salad greens, squash, string beans, okra, peppers, lettuce, cabbage, cauliflower, carrots, broccoli, brussels sprout
All seasoning is allowed moderately
Salt is limited to less than 1 teaspoon throughout the day
Coconut, Flax Seed and Pure Virgin Olive Oil
Greek or Non-Fat Yogurt, cage free eggs and egg white, Almond Milk, and non-processed cheeses
All fruits especially dark berries (including melons and pineapples)
Artificially flavored fruit juice
Plenty of water with lemon (real Lemons no artificial flavoring)
Green Tea, Black Tea, (more on Tea)
Black Coffee once a day (if desired with non-dairy creamers or milk)
100% Organic Fruit Juice (apple, pineapple, cranberry, tomato)
An organic protein shake or smoothie once a day (if desired)
Weight Loss pills
Follow all prescribed medications by our doctors
Take our daily doses of vitamins and minerals
Sounds Good? Let's do this!
God Bless You,
Working-out with a spouse, family member, friend or group:
Makes it more fun
And, stirs-up your competitive nature
Those old "tennis" or "track shoes" won't do!
Your footwear is extremely important because your weight, bones and body has changed.
So invest in a good pair of fitness shoes! You can find great deals at DSW. For our 10 Lb. Challenge I suggest "Cross-Trainers" because you may prefer to power walk or jog for your 30 minutes of cardio.
Always warm-up by walking, doing jumping jacks or light running (run in place if at home) followed with light stretching.
Cool-down simply by slowing down your walk or jog, followed by stretching. This is important because it will bring your heart rate down so that you don't faint.
FOLLOW WEIGHT TRANING INSTRUCTIONS!
This includes size of weights, stance, breathing, etc. to minimize muscle strain and injury.
Drink plenty of water before, during and after your workout; 60 ounces a day, minimum.
Try to stay far away from sugary fitness drinks!