LIGHTEN WORKBOOK - mywellnessnumbers.com WORKBOOK UP. ... WELCOME Welcome to Lighten Up! This...

PROGRAM WORKBOOKLI

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IGNITE COACHING | LIGHTEN UP© 2015 ADURO, INC. ALL RIGHTS RESERVED. 2

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Week 1: Getting Started

Week 2: Physical Activity

Week 3: The Food You Eat

Week 4: Nutrition, Habits and Behaviors

Week 5: Meal Planning and Dining Out

Week 6: Making It Real

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WELCOME

Welcome to Lighten Up! This program will help you learn how to create change, move toward a healthy lifestyle and lose weight. This is your personal journey — it will be unlike anyone else’s journey, and unlike your own previous experiences, too. Even if you have tried to make changes before, this time you can do it! Use this workbook to follow along with your weekly webinar sessions, take notes and write down your thoughts as you get closer to your goals.

PROGRAM REQUIREMENTS: »Complete all six weekly webinars via live sessions or recordings.

»Complete the survey sent out after each weekly webinar.

IGNITE COACHING | LIGHTEN UP 3

WEE

K 1

GETTING STARTEDWhy are you here today?

Considering why you are here today, what are you wanting out of this six-week program?

Thinking back to a time when you tried to lose weight, what are some of the common obstacles you faced?

FAT BURNINGThere are three major factors that affect how you burn fat:

1.

2.

3.

Processed foods are foods that have been created or manufactured. To shift toward a diet based on whole foods, you first must understand the differences between whole foods and processed foods.

A processed food meets these criteria:

A whole food meets these criteria:


WEE

K 1

Reading the nutrition label is the only way to tell whether a packaged item is a whole food or a processed food. What should you look for?

1.

2.

3.

LABEL ACTIVITYChoose from the following labels and circle the whole foods based on the ingredients:

Item 1 Item 2

Cheese #1 Cheese #2

Ingredients: Cheddar Cheese (Milk, Cheese Culture, Salt, Enzymes), Whey, Milk, Milk Protein Concentrate, Milkfat, Whey Protein Concentrate, Sodium Citrate. Contains less than 2% of Calcium Phosphate, Salt, Lactic Acid, Annatto and Paprika Extract (color), Natamycin (a natural mold inhibitor), Enzymes, Cheese Culture, Vitamin D3.

Ingredients: Cultured Milk, Salt, Enzymes, Annatto (color).

Item 1 Item 2

Oatmeal #1 Oatmeal #2

Ingredients: Whole Grain Rolled Oats, Sugar, Dehydrated Apples (treated with Sodium Sulfite to promote color retention), Natural and Artificial Flavor, Salt, Cinnamon, Calcium Carbonate, Citric Acid, Guar Gum, Malic Acid, Niacinamide*, Reduced Iron, Vitamin A Palmitate, Pyridoxine Hydrochloride*, Riboflavin*, Thiamin Mononitrate*, Folic Acid*, Caramel Color.

Ingredients: Rolled Oats

Item 1 Item 2

Deli meat #1 Deli meat #2

Ingredients: Turkey Breast, Water, Modified Cornstarch. Contains less than 2% of Sodium Lactate, Salt, Sugar, Sodium Phosphates, Carrageenan, Natural Flavor, Sodium Diacetate, Potassium Chloride, Sodium Ascorbate, Sodium Nitrite, Caramel Color.

Ingredients: Organic Turkey Breast, Water. Contains less than 2% of the following: Salt, Carrageenan (from Seaweed).


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K 1

ACTION STEPS:1. Start eating three meals a day. No snacking!

2. Start moving away from processed foods and toward whole foods (think 80% whole/20% processed).

3. Start moving! The National Institutes of Health recommends 150 minutes of physical activity every week.

JOURNALING OPPORTUNITY:Now that I am considering why I am here, what are some of the changes I want to see for myself:

Six weeks from now?

Six months from now?

One year from now?


FOOD NOTES PHYSICAL NOTES EMOTIONAL NOTES

12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am

Use this log as a template to track what you have been eating and how those foods affect you physically and mentally.

FOOD LOG - WEEK 1


WEE

K 2

PHYSICAL ACTIVITY What are some of the opportunities you created for yourself last week?

Did any of these opportunities add value to your life?

Physical activity is defined as:

The NIH recommends minutes of physical activity per week.

Use the chart below to plan this week’s activity. Fill out the amount of time and the activity or activities you want to do.

TIME ACTIVITY

MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY

Set up your interval training by following the steps and filling out the chart on the next page:

1. Choose a physical activity.

2. Decide how long your high-intensity workout will last (remember to start

small).

3. Decide how long your low-intensity workout will last.

4. Choose how long you want your overall workout to be.

Rounds__________________


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K 2

The constant variable workout is a way to introduce a full-body workout to your busy schedule. These workouts are short and intense, but will help you jump-start your metabolism and burn calories. These workouts should never take you more than 15-20 minutes to complete, and they require little space and minimal equipment.

DEFINITIONS » BODY WEIGHT EXERCISE: Any movement in which resistance is created by your own body weight. » SET: Each individual exercise. » ROUND OR CYCLE: All of the sets (or exercises) combined. » REST: Taking a break.

Now you can begin to choose the exercises you want in your workouts. There are four major focus areas of exercise: legs, upper body, core and cardio.

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WEEK 2LEGS UPPER BODY CORE CARDIOAIR SQUATS - Stand with your feet facing outward (or slightly angled if that’s more comfortable). Slowly lower your body by bending your knees (make sure your knees do not come forward over your feet) and then stand back up.

PUSH-UP – With your hands shoulder-width apart and either your feet or knees on the ground, tighten your core and lower yourself to the ground by bending your arms. Then push back up until your arms are straight.

WIDE-GRIP PUSH-UPS – Complete a push-up as described above, but start with your hands slightly wider than shoulder-width apart.

SIT-UPS – Lie with your back on the floor, hands behind your head or crossed over your chest, feet on the ground and knees at a 45-degree angle. Using your abdominal muscles, move your upper body toward your knees while keeping your buttocks on the ground.

MARCHING - While standing in place, raise each leg up to waist height and repeat with the other leg.

LUNGES – Take a single step back and slowly slide down until your knee almost touches the ground, or at least reaches a 90-degree angle. Then stand back up and switch legs.

DIPS – With your back to the seat of a chair, place your hands on the edge of the chair. Lower yourself by bending your arms and legs, then push yourself back up with your arms and repeat.

CRUNCHES – While on your back, move your feet up into a 90-degree position. Place your hands behind your head and bring your knees close to your elbows.

JUMPING JACKS – From a standing position, jump your feet a little wider than shoulder-width apart and move your arms up above your head at the same time. Jump your legs back to center, followed by your arms down to your sides. Repeat.

STEP-UP – Find a stair or a box that can support your weight. With a single leg, step up on the box/stair/ledge. Then step back down and repeat with the other leg.

BURPEE – Start from a standing position. Drop or slowly lower yourself into the push-up position. Then walk or jump your legs back up to your hands, and stand up again.

PLANKS – Place yourself in a push-up position, or place your elbows on the ground and your knees or feet on the ground. Tighten your core and hold.

MOUNTAIN CLIMBER – From a push-up position, bring one knee to your chest then place it back down in the push-up position. Repeat with the other leg.

SQUAT JUMPS – Similar to an air squat, but at the end of the movement, add a jump.

SUPERMAN – Lie down with your chest to the floor. Place your arms above your head so they are parallel to the ground. Once you are in the correct position, engage your lower back muscles to bring your hands and feet into an arched position. Then slowly lower your hands and feet back to the floor.

KNEE TO CHEST – From a seated position, place your hands slightly behind your torso with your legs straight out in front of you. Move your knees up to your chest from the seated position, placing the weight slightly on your hands. Once your knees are near your chest, straighten your legs into an extended position.

LATERAL JUMPS – Stand with your feet shoulder-width apart and your knees slightly bent. Swing your arms to the side you want to jump to and push off with your legs, landing with your feet shoulder-width apart and your knees bent. Now jump back to the center position and jump in the opposite direction.

To download a copy of this diagram, click here.

https://mywellnessnumbers.com/IgniteCoaching/TipSheets/IYL_IntervalTraining_Tipsheet.pdf


WEEK 2ROUNDS TYPE EXERCISE TIME

#

LEGS 1 MINUTE

UPPER BODY 1 MINUTE

CORE 1 MINUTE

CARDIO 1 MINUTE

REST 1 MINUTE

Set up a full-body workout. Use the table to the right to write out your plan:

1. Choose the number of rounds you would like to complete.

2. Choose an exercise from each category, using the table from the previous page.

3. Do the workout!

If you don't understand any of the descriptions on the previous page, use a reputable resource to learn proper technique before attempting these exercises.

Now that you know how to set up your own workouts, here are some that have been developed by our coaches. Again, if you aren’t sure how to do an exercise correctly, please ask a personal trainer or look online to learn the proper technique.

EXAMPLE #1: Perform each movement as many times as possible for each minute.

ROUNDS TYPE EXERCISE TIME

# 3

LEGS SQUATS 1 MINUTE

UPPER BODY PUSH-UPS 1 MINUTE

CORE SIT-UPS 1 MINUTE

CARDIO MARCHING 1 MINUTE

REST REST 1 MINUTE

EXAMPLE #2: For each round, decrease the number of repetitions, or reps, by 2. For example, you will do 8 wide-grip push-ups in round 1. In the next round, complete 6, then 4, and then 2 in your final round. Follow this pattern for each exercise.


# 4

LEGS STEP-UPS8, 6, 4, 2

REPS

UPPER BODY BURPEES10, 8, 6, 4 REPS

CORE PLANKS12, 10, 8, 6 REPS

CARDIOMOUNTAIN CLIMBERS

14, 12, 10, 8 REPS

REST REST30

SECONDS

EXAMPLE #3: In round 2, complete all exercises twice, as fast as you can.


# 2

LEGS LUNGES 30 REPS

UPPER BODY DIPS 30 REPS

CORE CRUNCHES 30 REPS

CARDIOJUMPING

JACKS50 REPS

REST REST 1 MINUTE

EXAMPLE #4: Complete as many rounds as possible in 15 minutes.


# AS MANY AS YOU CAN

LEGSSQUAT JUMPS

20 REPS

UPPER BODY SUPERMANS 10 REPS

COREKNEE TO CHEST

10 REPS

CARDIOLATERAL JUMPS

20 REPS

REST REST 1 MINUTE


WEEK 2EXAMPLE #5: Complete as many repetitions as possible of each exercise for 30 seconds, then take 30 seconds of rest.


# 3

LEGS SQUATS30

SECONDS

REST REST30

SECONDS

UPPER BODY BURPEES30

SECONDS

REST REST30

SECONDS

CORE SIT-UPS30

SECONDS

REST REST30

SECONDS

CARDIOJUMPING

JACKS30

SECONDS

REST REST30

SECONDS

ACTION STEPS:1. Create a weekly plan to get 150 minutes of

physical activity per week.2. Keep eating three meals a day.3. Keep up with your Food Log.

JOURNALING OPPORTUNITY:Reflecting on the conversation so far, am I gaining any additional clarity on my next steps?



12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am


FOOD LOG - WEEK 2


WEE

K 3

THE FOOD YOU EATList out your wins in the last week.

FATWhat are the two types of fats?

What can fats do for you?

TWO TYPES OF CARBOHYDRATESComplex carbohydrates:

Simple carbohydrates:

SUGARWhat happens to sugar in your body?

PROTEINWhat functions do proteins perform in your body?


WEE

K 3

LABEL THE IMAGE BELOW:

What are good sources for each section in the diagram?

Fruits and vegetables:

Protein:

Healthy fats:

FILL IN THE BLANKSHow many handfuls equal one serving of fruits and vegetables?

One serving of protein is equal to which part of the hand?

One serving of healthy fats would be the size of thumb(s).

HEALTHY FATS

FRUITS & VEGETABLES

PROTEIN


WEE

K 3

ACTION STEPS: » Continue eating three meals a day. » Work toward balancing those three meals each day. » Keep moving and getting 150 minutes of physical activity per week. » Keep adding to your Food Log.

JOURNALING OPPORTUNITY:What opportunities do I have to create changes to my diet?



12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am


FOOD LOG - WEEK 3


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K 4

NUTRITION, HABITS AND BEHAVIORS

REVIEWING YOUR FOOD LOGWhat are some of the patterns you are noticing?

When you look at the times that you are eating, are there consistencies?

When you look at the emotions in your Food Log, what comes up for you?

Writer Charles Duhigg has studied habit formation for years. Below is the Duhigg Model of Behavior Change. Using this model, you can change your habits by identifying your cue, looking at what the reward of the habit is, and by changing the routine.

Follow along with the slides of the webinar to fill out the habit loop below:

YOU CAN'T A BAD HABIT.

YOU CAN ONLY IT.

USE THE SAME .

PROVIDE THE SAME .

CHANGE THE .


WEE

K 4

YOUR HABIT LOOP » Identify the habit you want to change. » What is your cue? » What is your reward? What do you get out of your current habit? » What is the action or routine you can replace it with?


WEE

K 4

ACTION STEPS: » Start reviewing your Food Log to find opportunities for yourself. » Think about your new habit and practice it! » Stick to eating three meals a day. » Get at least 150 minutes of physical activity this week.

JOURNALING OPPORTUNITY:How can my new personal habits move me toward my goal?



12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am


FOOD LOG - WEEK 4


WEE

K 5

MEAL PLANNING AND DINING OUT Meal planning offers you a way to stay on track and move toward your goals each week. It’s hard to justify eating out when you’ve taken the time to prepare food that tastes good.

Meal planning is an excellent tool to help you: » Save time » Save money » Eat balanced meals that are free of processed foods

Spending one day a week planning, cooking and doing some early prep work can save you hours over the rest of your week. By planning, you will be able to eat balanced meals that are free from processed foods.

Use the following spaces and the grocery list on the next page to help you plan for a week’s worth of meals!

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K 5

GROCERY LISTUSING SPICES AND ADDING FLAVORHere are some guides to using spices with various dishes:

» MEXICAN: Coriander/cilantro, cumin, cinnamon, chili powder, garlic, oregano

» THAI: Basil, cumin, garlic, ginger, turmeric, cardamom, curry powder

» MEDITERRANEAN: Oregano, rosemary, thyme, bay leaves, basil, cardamom, cinnamon, cloves, coriander

» ITALIAN: Oregano, basil, rosemary, thyme, parsley, marjoram, sage

» INDIAN: Cumin, coriander/cilantro, mint, curry, cinnamon

If you’re looking to bring flavor to simple ingredients, use the following list for flavor combinations:

» BEEF: Bay leaves, parsley, thyme, and garlic » PORK: Sage, parsley, thyme, and rosemary » LAMB: Rosemary, garlic, oregano or marjoram, and thyme » POULTRY: Basil, rosemary, garlic powder, mustard, paprika, thyme, celery seed, and parsley

» FISH: Dill, parsley, onion powder, and lemon » VEGETABLES: Oregano, thyme, parsley and sage

CHOOSING RESTAURANTSSelecting the right restaurant might be the most important factor when you dine out. What should you consider when choosing where to eat? What are some of the foods to avoid at a restaurant?


WEE

K 5

ACTION STEPS: » Create a weekly meal plan for yourself. » Choose a day to prepare your meals. » Keep eating three meals a day. » Get 150 minutes of exercise per week.

JOURNALING OPPORTUNITY:How can meal planning add value for me?



12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am


FOOD LOG - WEEK 5


WEE

K 6

MAKING IT REALConsidering the last six weeks and the changes you made, why is this time going to be different?

How have you made these changes work for you in the last six weeks?

What is the change you are most proud of in the last six weeks?

What is the biggest opportunity you see for yourself moving forward?

Who can you recruit to your team?


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K 6

ACTION STEPS: » Create new thinking by adding what is important to you for your changes. » Keep eating three meals a day. » Keep getting 150 minutes of physical activity every week.

JOURNALING OPPORTUNITY:What am I willing to change to make sure that this time is going to be different?



12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am


FOOD LOG - WEEK 6


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UCONGRATULATIONS!You have completed the Lighten Up program! This means you are making your life a priority and are committed to sticking to it. Finishing a six-week program is a great start on your road to success. Celebrate that accomplishment!

Remember that the road doesn’t stop here, however. Persistence pays off, and using the tools you’ve learned will help you continue that success in all aspects of your life.

Keep up the amazing work you’ve started. Think of the momentum you’ve created. Use it to ignite your life and bring fire to your world!

If you have questions, or if you’d like to start working with a coach one-on-one, please email [email protected].

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