10 Lb. Weight Loss Club

Join the 10 Lb. Weight Loss Club

Starting April 17th through May 31st!

 

I Need a Ladies (and Gentlemen) who know they really need to shed some pounds, burn body fat, get energized, sleep better, get back into that favorite outfit and just look FABULAUS, to join my 10 Lb. Weight Loss Club!

 

Here's how it'll work:

 

You sign-up

  1. Privately write down your starting weight (I'm not sharing that info!)

  2. Commit to 30 minutes a day of Cardio with Sunday off

  3. After about 2 weeks, commit to an additional 15 minutes a day of weight training

  4. And Post to the 10 Lb. Club once a week to discuss our progress and get encouragement from others

 

As we go through this together, We Will Not Eat:

  1. Bread except a small amount of whole grain once a week

  2. Processed foods, deli meats, frozen or pre-cooked foods, or canned foods

  3. Cakes, baked goods including biscuits

  4. Sugar (only about two table spoons throughout the day)

  5. Limit cheese, whole milk and fatty dairy products (including ice-cream)

  6. Margarine, butter or animal fat based shortenings

  7. Condiments sparingly, (catsup, mustard, mayo)

 

We Will Eat:

Grains:

Oats, barley, organic quinoa

 

Proteins:

Lean meats (fat trimmed)

Fish and Poultry

Beans, peas, lentils

tofu, tempeh

vegetable based protein shakes from health stores

 

Nuts: Unsalted, sugared or glazed

Seeds (flax, pumpkin, chia)

nuts (pistachios, cashews, almonds)

 

Fruits:

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

 

Seasonings:

All seasoning is allowed moderately 

Salt is limited to less than 1 teaspoon throughout the day 

 

Oils:

Coconut, Flax Seed and Pure Virgin Olive Oil

 

Dairy:

Greek or Non-Fat Yogurt, cage free eggs and egg white, Almond Milk, and non-processed cheeses

 

Fruits:

All fruits especially dark berries (including melons and pineapples)

 

We Will Not Drink:

  1. Soda

  2. Flavored waters

  3. Sports Drinks

  4. Artificially flavored fruit juice

 

We Will Drink:

  1. Plenty of water with lemon (real Lemons no artificial flavoring)

  2. Green Tea, Black Tea, (more on Tea)

  3. Black Coffee once a day (if desired with non-dairy creamers or milk)

  4. Almond Milk

  5. 100% Organic Fruit Juice (apple, pineapple, cranberry, tomato)

  6. An organic protein shake or smoothie once a day (if desired)

 

We Will Not Take:

  1. Un-prescribed  medications

  2. Supplements

  3. Weight Loss pills

 

We Will:

  1. Follow all prescribed  medications by our doctors

  2. Take our daily doses of vitamins and minerals

 

Sounds Good? Are you ready to join? Then sign-up now. I'll be ready to start on April 17th!

 

God Bless You,

Dr. Walker

 Sign-up and Join the

10 Lb. Weight Loss Club Now!

Working-out with a spouse, family member, friend or group:

  • Makes it more fun

  • Adds accountability

  • 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; 32 ounces a day, minimum.

 

Try to stay far away from sugary fitness drinks!