I have heard from so many people about how the summer has just been so hot that their exercise regimens have fallen off drastically. This happens! It is part of life. BUT- fall starts next month, so we are getting a jump-start on fall with a new contest!
The Bariatric Guru and Bariatric Advantage want you to “Fall into Health” with us this fall! If you do, you could win a bottle of Multi vitamins and a bag of Calcium Chewy Bites from our awesome friends and sponsor Bariatric Advantage!
The winner will also get a gift certificate for merchandise to be used at a Bariatric Breakthrough Challenge. This contest is not just about entering and winning, it is about being as healthy as we can be and about me showing you how easy it really is to do this.
You CAN get on a committed path to your best health and guess what? It does not take much time or money or an expensive gym membership etc. You can do this just by using the things you have in your home, and yes one of those things needs to be your vitamins!
It takes three weeks to make something a habit, so if you participate in this project, by October 1, being as healthy as you can be should be a habit! Who is in and will try this with me? You just may be surprised at how great you feel and you will likely lose a few pounds in the process!
There are three aspects to this project and I truly hope all of you will commit to taking part with me.
Part 1- Vitamins- It is SO IMPORTANT to take them daily to maintain good health after bariatric surgery. We all know this, but still struggle with compliance. You need to commit to taking at LEAST a multi-vitamin EVERY DAY. Taking a good calcium supplement would be great also!
Part 2- Nutrition- We all know we need a certain amount of protein and less fat and less empty carbs. We will all commit to a diet high in lean protein and low in sugar and other empty carbs like flour. We can do this together!
Part 3- Exercise- This is critical to getting the excess weight off, keeping the weight off, and being our healthiest. Our bodies were not made to be sedentary. It does not take much either! We can do this!
How will the contest work? Each week there will be a list of easy exercises to do in your home and easy eating guidelines to follow. We will all weigh on day one and if you are maintaining, you will want to measure instead of weighing to see if the month-long project tones things up a bit! You do not have to tell us your weight, just post your pounds or inches lost each week!
Go to the Bariatric Guru Facebook page and post a picture of yourself doing some aspect of the contest as often as you like. You can be exercising, taking your vitamins, or preparing healthy food! ANYTHING GOES, just keep it clean! Each time you post a pic, you get one entry into the contest. You can post daily, weekly, or monthly. It is up to you and how many entries you want to have!
There will be a discussion started for the project on the page under the discussion tab as well. This is a place to share ideas, encourage each other and share success stories! USE IT and motivate each other. If you tried the exercises and feel great, let us know! We are a community of amazing people who can inspire each other so post often and encourage your peers!
At the end of the month, we will choose the top five pictures so be creative! YOU will then pick the best one from our list of five!
I know if we all do this together, we will go into October and the fall feeling FABULOUS!
The contest begins September first! Register yourself by commenting on this post that you are in! Keep your own log of what you do each day and feel free to share your log on the FALL INTO HEALTH discussion on the Guru page!
Here are the week 1 details:
VITAMINS- commit to taking a multi and calcium daily. If your labs have shown you need iron, or anything else, by all means take them too! A multi and calcium are the minimum.
NUTRITION- Commit to at least 50% of your calories coming from protein. See if you can go a week without sugar or white flour. See if you can keep the sugar to less than 20 grams per day. For those who are really wanting to up the ante- try to cut out white rice and any non-whole wheat pastas. You will want to limit your brown rice and whole wheat pasta as well.. See if you can get at least 25-30 grams of fiber per day. Not sure how? Check out my last blog entry.
EXERCISE- This is so easy. This is ALL you have to do…… 3 times this week- either walk in place at a brisk pace for 20-30 minutes while you watch tv or if you are more advanced, jog in place for 30 minutes while you watch tv. For strength training try this-
Do these every other day and three times during the week-
Grab two 14.5oz cans of veggies from your pantry. YEP that is all you need. Hold them in your hands with palms facing each other. Extend your arms out in front of you. Then, open all the way to where your arms are out to your side and close again. do 2 sets of 12 of these.
Next hold the cans with your hands right next to your ears. Extend the arms all the way up and come back down. Do 2 sets of 12 of these.
Next hold the cans with elbows at your side and palms facing up. Do 12 curls down and up. Do 2 sets of these.
That is all you need to do for week 1!
Cannot wait to hear about the results! Note- for those of you who are advanced exercisers, feel free to take these workouts up to your current levels. As long as you do three cardio sessions and three strength sessions.