Hey Ladies!
How is your week going? Do you have a goal for the week? If not email me! I would love to help you plan out out. If you have one and we haven’t chatted at check in, send me a note. I love hearing from you all. With all the goals coming up fast (Events, Trips south, Spring and Summer) I wanted to just drop a line and just remind everyone of the little things that make a big difference in weight loss or toning up success. We all loosen up here and there on our plans. I want everyone to go back over their plans. If you have not printed them out yet, please do so. Start a DAMY Binder and have it on-hand to reference often. If you want to have great success starting this week here are a reminder of the BEST tools you can use!
DAMY Folder – Please everyone have a DAMY Folder on your computer where you keep your check-ins and progress photos. DAMY is continually expanding and I would hate for anyone’s photos to get lost. Please be in control and in charge of keeping all your DAMY dailies, progress photos, check-ins and anything else in a folder on your computer that can be easily accessed.
Attitude – Just like how you eat is at least 80% of your overall results your attitude can contribute to 90% of your results. This means having faith in your program, being in charge of your emotions, being kind to yourself and treating myself and other members with respect. I am your coach. I am kind. But, I am in no way a whipping post or a baby sitter. You are all strong independing women that are going to discover just how amazing you truly are over the course of the next few weeks! This begins and ends with you and your attitude. Embrace a great attitude. Learn to love yourself and only act from self-love.
Snacks and Meals- At every snack or meal have some protein. If you have fruit make sure you add a protein!
Supper- At supper or if you have a snack after supper, exclude fruit or carbs. You don’t need them. Yes this takes getting used to but the rewards are great. You will wake up feeling light and full of energy. When you eat sugars you spike your blood sugars and which can cause you to retain weight (fruit is natural sugar and carbs are broken down into sugars).
Great things you can have that are like carbs are DAMY Cauliflower rice or pizza crust, lettuce wraps, etc.
Water- I know I say it all the time but the benefits are so great! Get your 3L in daily. With the fiber you eat you have to drink this water to push things through (if you know what I mean). Did you know that people that don’t eat enough fiber or drink enough water can have up to 10-12 pounds of waste in their systems? Crazy. Get drinking! Water gives you energy and many times when you are hungry you actually are thirsty.
Don’t skip meals- Many people think if they eat less than the food on the plan they will lose more. This could not be further from the truth. If you don’t eat enough your body will store fat and not let you lose. At lunch make sure you eat your carb. Cutting carbs to lose weight is a myth and does not work long term. Cutting them leads to rebounding, burning your metabolism out and makes your skin sag. Get them in before supper.
Use the private site- there are so many great workouts, articles and recipes. Use them. They are there for you. And if you want something simple email me. I love coming up with great food!
Treat Day- Treat day is a meal, snack or drinks once a week that you indulge in. Do not spend a whole day eating all the junk you can get your hands on, no Mcdonalds, or binging for the weekend. You love your body too much and work too hard for that. Think, ‘a meal out’ where you don’t count anything or think about anything (steak dinner, with potatoes, veggies and a dessert). Or an evening with some chocolate. A couple glasses of wine. Enjoy, just do not binge. I always go back to our wonderful client that lost 40 pounds with sticking with her plan all week except on Saturday she would have one slice of cake. That was her thing. She loves cake. But she kept it within her plan and got to her goal! This way she enjoyed her treat so much and never felt guilty. Treat vs binge. Now everyone is a bit different and some can get away with a little more then others that is where the next point comes in and why i need to get to know your body and what we can get away with.
Check in every week- Here is where we can talk about what is going on and what needs to change if anything. My and your ultimate goal is to get you to where you want to be. So use me! Many times I get you to send me a random day of eating so if there needs to be any changes to get you to your goal this is the best way to tell. The more info I have about you, your goals and what you are doing the more I can help.
My goal, is to have the happiest, most successful group of woman on the DAMY Heath team ever! Lets make 2012 unreal! Lets get those goals. They are within your control. Just communicate, have faith in your plan and follow it to a T!
Hope you all are having a wonderful week all over the world! XO
Amy Layne CHN, CPT, Lifestyle Expert
