The thirty Day Makeover–Week 1
January 1st, 2008 | by Jeniffer |Steps to take for week 1:
1) First and foremost, if it is a health-related goal which you are working toward, always get your doctor’s approval before embarking on any change in your lifestyle. Your doctor can tell you if you have any underlying health issues which may make altering your plans as he/she suggests necessary.
2) Eat a healthy breakfast every day.
Breakfast boosts your metabolism, providing your body with the fuel it has not had during your sleep, when it slows its calorie burn.
Breakfast is necessary for the energy it provides for you to perform a multitude of tasks throughout the day, and for the energy to keep your brain functioning at its best. Very important, no matter what it is you are setting out to do!
Try whole grain cereals, fat free or lowfat milk, fruit, an omelet made with egg whites and vegetables, or fat free cheese.
If it is a weight-related goal you are after, some of my previous posts may prove helpful. Please check out
http://thethirtydayyear.com/2007/11/21/can-you-lose-5-pounds-in-7-days/
http://thethirtydayyear.com/2007/10/09/starting-a-weight-loss-diary/
http://thethirtydayyear.com/2007/10/20/five-thirty-day-challenges-to-trim-fat-from-your-diet/
http://thethirtydayyear.com/2007/11/09/5-ways-to-trick-your-body-into-thinking-its-full/
3) Begin doing 20-30 minutes of exercise 5 days per week (with your doctor’s permission).
Exercise not only burns calories, it releases mood-enhancing chemicals in your body, reduces tension, improves sleep quality, and improves brain function.
It helps to ward off diseases such as diabetes and heart disease.
Write down what exercise you get, when you do it, your mood when you started, how you felt when you were finished, and any thoughts you have that may encourage you at a later date.
If you have a chart on how many calories you burn per minute, figure that out, and write it down as well.
You may find this previous post helpful
http://thethirtydayyear.com/2007/11/03/mixing-it-up-in-my-exercise-regime/
If you’re into walking, read 16 Reasons Why Walking Is Great Exercise, at
http://thethirtydayyear.com/2007/11/23/16-reasons-why-walking-is-great-exercise/
4) Write 2-5 things at the end of each day, for which you are grateful. Do this every day, for the next thirty days.
5) Write down what you spend, when you spend it, what mood you were in when you spent it, how you felt afterward, and whether or not you feel the item purchased (even if it is just a cup of coffee) was worth the cost.
Keep a running total of what you spend this week.
Everything, including what you pay cash for.
Determine if it was a necessary expense, or a voluntary one, and mark it accordingly (perhaps with a different color highlighter, or a particular sticker for those items which were non essential).
6) Organize one area of your home during this week.
Your home very much reflects the person you are. You want that reflection to show that you value yourself enough to make where you live as pleasant and welcoming as possible.
7) Drink 6-8 8-oz glasses of water per day.
Keeping hydrated is vital to your health, and being healthy makes it easier to accomplish whatever it is you set out to do.
8 ) Perform 3-5 action steps per day which will bring you closer to your goal.
Nothing gets accomplished until you do something.
Quote for today:
“Small deeds done are better than great deeds planned.”–Peter Marshall
