with author Heather Frey
the change challenge: phase 1
During Phase 1, your primary goal is to rid yourself of the worst health offenders, fast food and soda, that is, “stop eating the foods you know you shouldn’t eat.”
Are you beyond "Phase 1"? You can skip ahead at any time to the phase that works best for your life!
One of the greatest barriers to your health is too much sugar, bad fat, and sodium. Not only do they stand in the way of health, they keep you craving more. Eliminating these wrong food choices alone will have big impact on your body, your mind and your energy because it’s not just what these foods do to you physically, it’s what they do physiologically. While you work to eliminate these foods, you’ll be adding healthier ones. This gets you in the mindset of choosing and buying forward-moving foods; foods that fuel your body and your goals.
At the same time, you’ll be working to shift behavior. Unburden yourself from these foods, and your fitness door will open for you to walk through. Be firm with yourself and exercise your "no-muscle"! It’s one of the most powerful muscles you’ll have while tackling your Change. Once your no-muscle gets strong, everything else gets easier.
Phase 1 - Lets Begin (2 weeks)
Click on each challenge below for more info.
Elimination- No soda. No fast food or take out.
Add- Drink more water during the day. Eat more dark green vegetables.
Habit Shift- Control portions. Eat a healthy breakfast.
MOVE- Start moving more! This week start becoming aware of how much you MOVE throughout your day and make an effort to move more. Park farther away, take the stairs, walk the long way—add more movement to your day.
Now that you’ve begun the process of taking the pure junk out of your nutrition, your No-Muscle is getting stronger as is your body and willpower! It’s time to take out more and add more healthergizing foods into you day by adding nutrient rich foods that feed energy and muscles. You’ll also start looking for healthy replacements to white bread and satisfying ways to control your sweet cravings. This is all part of your habit shifting, which is really mind shifting, and it’s your mind-shift that will ultimately bring you success.