28 Day Challenge Kickoff

1. 28 Day Challenge Kickoff Healthy Steps Nutrition

2. Motivation is what gets you started, HABIT is what keeps you going! • In the next 28 days, you have the chance to become a better, healthier you. Let’s commit to making your health a priority. • Today’s Agenda: • Tips To Success • Goals Setting • Learning The Foundations Of Nutrition • Interpreting The Meal Plan • Your Next Steps • Picking A Winner

3. What should you focus on? • Are you consistently eating every 3 hours? • Do you balance every meal and snack with a source of protein, carbs and fat? • Do you drink 80+ ounces of water each day? • Do you eat around your workouts? • Are you eating out? • Have you every tracked your food either through a food log or MyFitnessPal? • Do you focus more on quality or quantity?

4. Let’s Look At All The Pieces Of The Puzzle

5. Goal Setting • How are you setting your goals? It is important to set SMART goals to succeed. • S: Specific • M: Measurable • A: Attainable • R: Realistic • T: Time Sensitive • What does this mean for you? • Your goal should be well defined and clear to anyone. It gives you answers to questions like Who? What? When? Where? Which? • Setting smaller goals for what you are trying to accomplish will make it easier to hit that goal • Ask yourself questions like How many? How much? When will I determine if my goal is reached? • Write it down • Be consistent • Prioritize

6. Goal Setting • Set performance goals that will motivate you. Write down WHY it is important to you • Ask yourself if your goal is something you accomplish • Be reasonable • Writing down these goals will allow you to stay on track. It holds accountable • Be realistic! • Your goal has to be important to you for you to be able to succeed • Set yourself up for success by setting realistic goals you can accomplish on a daily basis • Always have an action plan • Don’t give up! • Choose a time frame tied to the goal setting process to accomplish your goal • The longer you stay stick with it, the easier it will be to reach your goals. • Hold yourself accountable and stay motivated

7. Goal Setting • Example of a SMART goal: • By the end of the 28 day challenge, I will lose 1% body fat and 4# of body weight. • Specific: What measure of data are we testing? Body Fat & Body Weight • Measurable: How much do you want to lose or gain? 1% Body Fat & 4# • Attainable: I will accomplish this goal by the end of the 28 day challenge • Realistic: This goal is doable in regards to the recommend weight loss of 1-1.5#/week and 1-1.5% body fat loss during the course of a month • Time Sensitive: During the course of the challenge

8. Goals and Action Plan • It is your turn! What are your goals and what steps are you going to take to achieve them? • Goal #1: • Steps to Achieve it: • 1. • 2. • Goal #2: • Steps to Achieve it: • 1. • 2.

9. Nutrition 101: Carbohydrates • Carbohydrates are our body’s main source of fuel. Carbs should comprise about 40% of your diet. • Fiber is a carbohydrate that helps you stay full, and can be found in fruits, veggies, and whole grains. • After exercise is the best time to have higher glycemic foods, as your body will have a lower blood sugar and the higher glycemic foods will supplement that. • Try to avoid excess use of artificial sweeteners. Stevia is a more natural form of a non-calorie sweetener and is made from a plant. • What about the different types of sugar? Agave, honey, raw sugar, sugar cane, dextrose, maltose…sugar is sugar in our body. If we don’t burn it off, it turns into FAT!

10. Sources of Carbohydrates • Favorable carbohydrates are low in sugar and high in fiber. • ½ Plate: Non-starch Vegetables • Broccoli, carrots, asparagus, cauliflower • ¼ Plate: Starchy and Complex Carbohydrates • Fruits: strawberries, apples, pears, blueberries, raspberries • Starchy veggies: sweet potato, peas, acorn squash • Starch: brown rice, quinoa, oatmeal, beans • Moderation Carbohydrates • Rice cakes, fingerling potato, Ezekiel bread, banana, grapes, and melons

11. Nutrition 101: Protein • Proteins regulate body function and aid hormone regulation. Protein should comprise about 30% of our diet. • Essential amino acids cannot be synthesized by the body; therefore, we need to obtain these proteins from our diet. • Amino acids can be found in meat, eggs, yogurt, and cheese. • Sources of Protein • Lean Meats (Top Choice) • Fish, skinless chicken breast, legumes, turkey, egg whites • Medium Fat Meats (Moderation) • Medium fat cheese, chicken (dark meat no skin), sirloin, large eggs • High Fat Meats (Limit) • Full fat dairy, most red meats, bacon, fried meats

12. Nutrition 101: Fat • We need fat. Healthy sources of fat from nuts and seeds should comprise of about 30% of our diet. • Limit saturated fats and stay away from trans fats • Increase Omega 3 intake. • Sources: salmon, herring, canola oil, olive oil, flaxseed, chia seeds • Sources of Fat • Healthy Fats (Moderation) • Avocado, nuts, nut butters, seeds, coconut oil, olive oil • Limit • Butter, fried foods, baked goods, chips

13. ReShape Your Plate • Hydration • Your choice of fluids can make or break you • Proper hydration aids with digestion and weight loss • Water the best option to stay hydrated – add a piece of fruit like lemon or a veggie like cucumber for a refreshing drink • Stay away from sodas, juices, sweet tea – they have as much as 18g of added sugar. • Choose lean cuts • Lean meats such as chicken, turkey, and fish are your best sources • Watch for the added fat when cooking, try alternate cooking methods such as grill, bake, or broil • Dairy products can add saturated fat and calories to your diet

14. ReShape Your Plate • Load up on WHOLE foods • whole grains, fruits, and vegetables provide fiber, vitamins and minerals that your body needs. Real foods should be our main goal. They will be a major tool in aiding with your weight loss goals • Fiber plays many different roles in the body to help you stay full, keep you regular, and aids in lowering cholesterol levels • Watch out for the SUGAR • many processed foods have hidden sugars. Beware of these foods that are marketed as healthy • Examples: granola bars, ”all natural” fruit juice • Sugar causes an inflammatory response and if we don’t burn it, it turns into fat. • Avoid the processed junk • Shop the perimeter of the grocery store. They should be 90% of your groceries. It will find fruits, veggies, lean cuts of meats, and unprocessed foods • Check the ingredient label, if you can’t read what is in it, you don’t want to eat it.

15. The Plate Method • The plate method is one of the simplest methods to help you change your eating habits • ½ of the plate = Non-starchy veggies • Broccoli, cauliflower, asparagus • ¼ of the plate = Lean meats • Chicken breast, fish, turkey • ¼ of the plate – complex carbohydrates • Sweet potato, brown rice, butternut squash

16. Interpreting the Meal Plan • The challenge comes with 4 weeks of sample meal plans with ranges • Women looking to lose weight should stick with the portion sizes on the low end of the ranges • Women looking to improve performance/gain muscle and men looking to lose weight should stick with the middle of the ranges • Men looking to improve performance should focus on the high end of the ranges • *** means there is a recipe on the website www.healthystepsnutrition.com • Log you food on MyFitnessPal or the food log given to you in the challenge packet • ALL Portion sizes are cooked!

17. Meal Prepping • Meal prepping is an important aspect of the challenge. By having your meals already prepared, it saves you time and keeps you on track • Prep your food on Sundays to have your week ready • Try using 3 compartment containers to help you portion your meals • Helpful tools to use in the kitchen: Instant Pot, Crockpot, 3 compartment container, muffin tin • Don’t mind having the same thing? Try making a few staples to help you stay on track • Our favorites: pulled chicken, meatloaf muffins, amish oatmeal, 4 ingredient protein pancakes • What are you going to prep this week?

18. Consistency • Eat every 3 hours to avoid over eating & to keep blood sugar low • Always pair a protein and carbohydrate in every meal & snack • Plan your meals ahead of time • Set a timer if you forget • Not a morning person? Try a smoothie or greek yogurt parfait • On the road? Bring snacks with you, take a cooler with your lunch in your car, have a safe place to go so you know you are staying on track while eating out!

19. Hydration • Water plays a big role in weight loss and performance • Needed for all metabolic functions • Serves as a lubricant for your joints • Drink at least 80 ounces per day • Juices and sodas are packed with additional sugar and will not hydrate you the proper way • Don’t like the waste of water? Try infusing with fresh fruit, mint or cucumber for a refreshing and calorie free drink

20. Alcohol • Be mindful of what you are mixing in your drinks! Juice, soda and frozen drinks can have upwards of 12-18 teaspoons of sugar per drink! • The closer you stick with the meal plan the better your results will be • Alcohol increases recovery time and decreases your body’s ability to rebuild muscle after tough workouts! • If you must, try to stick with one glass of wine, light beer or spirit mixed with water/club soda • Drink water between beverages if having two

21. Eating Around Workout • Morning Warriors: • Protein + carbs • Liquids are digested faster than solid food • Sample options: greek yogurt, smoothie, ½ protein shake • What’s the best protein? • Whey over soy • Less is more! Try to find one that’s not loaded with artificial ingredients and fillers • Carbs + Protein after the workout • Sample options: protein shake (mixed with water) + applesauce or protein shake (mixed with coconut water

22. What about coffee? • What do you put in your coffee? • Many of the specialty coffees are loaded with sugar and fat! • Starbucks Mocha Frappachino (16 ounce)- 54 grams of sugar (13.5 teaspoons) & 15 grams of fat • Dunkin Donuts Light & Sweet (Large)- 34 grams of sugar (8.5 teaspoons) & 12 grams of fat • ½ Life of coffee is 8-12 hours • If you drink in the afternoon, it will effect your sleeping patters (even if you don’t “feel” it) • Pro Tip: Try adding a little almond milk instead of cream and sugar, drink earlier in the day than move on, only one cup

23. Catch Some Zzz’s • You need at least 6 hours of sleep each night • Sleep deprivation effects your hormones • Leptin (hormone makes you satisfied) is decreased • Ghrelin (hormone that makes you hungry) is increased • Cortisol (stress hormone) is increased • More tired, less satisfied with what you eat and more stressed during the day • Getting appropriate amounts of sleep will allow for your body to recover after tough workouts

24. Picking A Winner • Winner based on participation and results! • Results based on percentages not actual numbers to ensure an even playing field • Must turn in weekly tracking sheets to be eligible to win! • Winning PRIZE is ……