Health For All with Michelle

Mondays at 5:15

Meeting ID: 838 5613 0475

Passcode: 100100

Week 2 -January 15

Suggested watching: The Power Of Habit by Charles Duhigg

Summary-Week 1 January 8 (Worksheets at the bottom of the summary)

WHY do you want to make a change?

Self-esteem; health; fit into your skinny jeans; for your partner; better sex life; special occasion; move better?
So now think about those whys and come up with something bigger. Why do you want to fit into your skinny jean?

That’s your WHY!

S.M.A.R.T Goals

S-Specific: I want to lose 14 kg (30 lb) by my sister’s wedding on July 30.
M-Measurable: I will use a body fat scale weekly to measure weight, lean muscle mass, fat mass, water mass and bone mass.
A-Attainable: What actions are necessary to achieve this goal? Approximately one kg (2 lb) of weight loss each week is attainable for most individuals when appropriate actions are taken.
R-Realistic: What is a realistic rate of change, or amount of change toward this goal? Is this goal realistic to your health and lifestyle? Will this goal jeopardize my health in any way?
T-Time sensitive: Having an end date for the goal is imperative. A date gives focus to and provides motivation to take the appropriate steps each day to obtain that goal.

Food Journaling-What works best for you!

Water/Hydration

30ml/kg of body weight
Sources come from Tap, whole foods such as fruits and veggies, caffeine free and sugar free drinks, low sodium soup broths