Week three Tools & Tips
food & EXERCISE skillS
ADD MORE VEGGIES TO YOUR DAY
This week is all about color, so let's focus on adding more color to your plate. Why is adding more veggies so important for weight management specifically? Because both fruits and vegetables have a high water and fiber content and they’re low in calories relative to their volume. Consuming them on a regular basis can result in a higher volume of food intake. Since humans consume a consistent volume of food, a high consumption of low calorie density foods can help to control overall food intake and manage body weight.
This week, we encourage you to focus your food tracking in your CorSync app on taking pictures any time you include veggies at meals and snacks. By doing this, you will learn if you are fitting in veggies consistently throughout the day and from day to day. A goal to strive for is having at least 1 fist sized serving at meals for women and at least 2 fist sized servings at each meal for males. Again, focus on doing better than what you normally consume. When trying to improve our relationship with food, a simple mentality to practice is ADD vs. SUBTRACT. This simply means that rather than making a list of all the foods you should SUBTRACT or take out of your diet, focus on ADDING more of the good stuff to your diet. This will crowd out room for foods that do not move you toward your health goals. Each day, we encourage you to look at your food story board in your app and ask yourself... Are you getting more color consistently each day? Are you eating less processed foods as a result?
High intensity, EPOC and burning more calories with Coach Jess, Exercise Physiologist.
Get in you orange zone
This week, let's focus some energy on the ORANGE ZONE. By default your ORANGE ZONE goal has been at 30 minutes a week. This is just a target.
Why do you have a target for ORANGE ZONE time? Because there are specific benefits that come from spending some time up there. Those benefits can be seen in the picture above.
ORANGE ZONE time is not easy to get. Yes, it takes real effort to get there. It has to. That’s the only way your body will adapt so that you get those benefits. If you want those benefits, you have to put in the time and the effort. No way around that.
But guess what? If you don’t want those benefits, then you don’t. It really is up to you.
Maybe you do, but you’re not physically ready to do 30 minutes. That’s ok. Just start with 5 minutes, 10 minutes, whatever. But approach it in a realistic way for you and build from there.
BTW, this is not like chocolate where more is better type thing. OK, maybe chocolate isn’t either. Anyways, for most of us getting up to 30 min a week will do nicely unless you are well trained, competing in events, or are just crazy. Those of you who are crazy know who you are. Wear it loud and proud!
So, if you WANT TO and DESIRE THE BENEFITS, then give some orange zone time a try. If not, then don’t. And if you want to adjust your orange zone goal, get with your coach and let’s make the adjustment.
If you are interested in more information, here is a nice little read called Burn Fat in Less Time that explains orange zone stuff pretty nicely.