MM Week THREE Handout
Metabolism Makeover 28 Day Challenge - WEEK Three Print this document out and fill in as you listen to Part III of this series.
Coping with the Rush
Benefits of Cortisol
Downside of Cortisol
The Diet Component
The Coffee Component
The Alcohol Component
The Xenoestrogen Component
The Sleep Component
“Me Time” Copyright © 2013 by The Healthy Edge, LLC All Rights Reserved.
Diaphragmic Breathing
Laughter
The Exercise Component
Goals for the Week 1. Eat healthy and low-glycemic every 2-3 hours. o Use Daily Lifestyle Log to track food. o Continue to eat breakfast. o Eat one salad a day o Prepare 2 or more Healthy Edge Meals
2. Choose to avoid alcohol and caffeine this week and drink 20 ounces more of water than you did last week. It’s only ONE week! You can do it! Give that liver a well-needed break so it can be even more efficient. 3. Do ten diaphramic deep breathing exercises in the morning and at night before going to bed. 4. Choose two “me time” activities this week. Accountability is to post on Facebook your activities so we can share ideas! 5. 4 Days of 30 minutes of cardio and 2 days of circuit training (5 exercises/30 seconds). Use sheet provided in your newsletter. 6. Check labels of hair and skin products for parabens, phenoxyethanol and stearal konium chloride. Here’s a great article for additional support. Click here. 7. 8 hours or more of sleep/5 Days
The next sheet is an accountability sheet that we suggest you print out and post on your refrigerator. Keep track of the goals for this week as well as personal goals you choose to commit to.
Copyright © 2013 by The Healthy Edge, LLC All Rights Reserved.
WEEK THREE ACCOUNTABILITY Remember, this is YOUR life and YOUR body! What will you choose today?
Focus for The Week
M
T
W TH F
Healthy and Low-Glycemic Breakfast Keep Daily Lifestyle Log Eat 6 or more REAL WHOLE Foods. Eat one salad every day. Drink Water. Goal:____ Alcohol and Caffeine Free Week! 10 Breathing Exercises AM and PM 2 “Me” Time Activities 30 Minutes Cardio (4 Days) 2 Day of Circuit (5 Exercises/30 seconds) You choose how many times. Check Labels of Skin and Hair Care Products 8 Hours of Sleep (4 Days)
Personal Goals
Positive Emotions I Am Feeling: Copyright © 2013 by The Healthy Edge, LLC All Rights Reserved.
SA S
Coping with the Rush
Benefits of Cortisol
Downside of Cortisol
The Diet Component
The Coffee Component
The Alcohol Component
The Xenoestrogen Component
The Sleep Component
“Me Time” Copyright © 2013 by The Healthy Edge, LLC All Rights Reserved.
Diaphragmic Breathing
Laughter
The Exercise Component
Goals for the Week 1. Eat healthy and low-glycemic every 2-3 hours. o Use Daily Lifestyle Log to track food. o Continue to eat breakfast. o Eat one salad a day o Prepare 2 or more Healthy Edge Meals
2. Choose to avoid alcohol and caffeine this week and drink 20 ounces more of water than you did last week. It’s only ONE week! You can do it! Give that liver a well-needed break so it can be even more efficient. 3. Do ten diaphramic deep breathing exercises in the morning and at night before going to bed. 4. Choose two “me time” activities this week. Accountability is to post on Facebook your activities so we can share ideas! 5. 4 Days of 30 minutes of cardio and 2 days of circuit training (5 exercises/30 seconds). Use sheet provided in your newsletter. 6. Check labels of hair and skin products for parabens, phenoxyethanol and stearal konium chloride. Here’s a great article for additional support. Click here. 7. 8 hours or more of sleep/5 Days
The next sheet is an accountability sheet that we suggest you print out and post on your refrigerator. Keep track of the goals for this week as well as personal goals you choose to commit to.
Copyright © 2013 by The Healthy Edge, LLC All Rights Reserved.
WEEK THREE ACCOUNTABILITY Remember, this is YOUR life and YOUR body! What will you choose today?
Focus for The Week
M
T
W TH F
Healthy and Low-Glycemic Breakfast Keep Daily Lifestyle Log Eat 6 or more REAL WHOLE Foods. Eat one salad every day. Drink Water. Goal:____ Alcohol and Caffeine Free Week! 10 Breathing Exercises AM and PM 2 “Me” Time Activities 30 Minutes Cardio (4 Days) 2 Day of Circuit (5 Exercises/30 seconds) You choose how many times. Check Labels of Skin and Hair Care Products 8 Hours of Sleep (4 Days)
Personal Goals
Positive Emotions I Am Feeling: Copyright © 2013 by The Healthy Edge, LLC All Rights Reserved.
SA S
