In week five of our program, we want to inspire your efforts with some tips for eating intuitively. Along with adding on to your exercise plan with an additional day for your workout. Read more about the latest advice below.

WEEK FIVE: THE HUNGER SCALE, ADD A DAY TO YOUR WORKOUT

EATING INTUITIVELY:

The Hunger Scale: An intuitive way to prevent overeating/control portions
       -Teaches you to listen to your body, something we forget how to do with years of dieting/overeating

The scale:
       1= starving
       10=stuffed
       5= content/comfortable
       The key is to stop eating when you get to 5 or 6, not 7,8,9, as most of us often do.

MINDFUL EATING:

-To really be able to listen to your body it’s important to eat mindfully.

-Slow down, chew, really taste your food, enjoy the aroma, colors, textures.

-It takes 20 minutes for your brain to realize your body is full so slowing down is key.

-You will eat less, enjoy more and have better digestion.

EMOTIONAL EATING:

When you are about to eat something, ask yourself, ‘Am I truly hungry?’
       If not, ask, ‘Why do I want food now?’
       We eat for many reasons besides true hunger:
       —boredom
       —loneliness
       —stress
       —tired
       —thirsty
       —habit
       —as a reward.

 To really keep weight in check it is critical to get a handle on emotional eating, so ask yourself what you are really feeling and find non-food ways to address the issue.
       —Get involved in a project, book, puzzle.
       —Take a relaxing bath.
       —Treat yourself to a new CD.
       —Take a walk.
       —Write your feelings down in a journal.
       —Call a friend.

This week start to add to your food journal:

-Note where you are on the hunger scale when you stop eating.

-Note any tendencies to eat emotionally and try to find non-food alternatives.

EXERCISES WEEK FIVE::
For this week we’re going to add one additional day to the plan. You should be doing all activities five times each week. Continue your interval training - 15 minutes of regular walking and 15 minutes of interval walking (walking fast for one minute, then normal for two minutes). Don’t forget to stretch and do your sun salutations.

THE FULL EXERCISE PROGRAM:

Walk 30 minutes five times a week:
       -15 minutes regular walking
       -15 minutes interval walking

Walk 8 flights of stairs five times a week

Stretch after aerobic exercise five times a week

Sun Salutation yoga postures five times a week

60 second wall squat 5 times a week

Upper body strength exercises:
       -Bicep curls
       -Lateral raise
       -Tricep extension
       -Shoulder press
       -Front raise
       Two sets of eight reps five times a week
     

 Optional:
       -10 pushups
       -12 cardsquats
       -10 crunches
       -10 oblique crunches (left and right sides)
       Two reps five times a week
       

Good Luck and we will see you next week!

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