Week 10--10 Weeks to a Slimmer Summer

by Rebecca J. Clark

NSCA & ISSA certified personal fitness trainer

Welcome to our last week of this summer slimdown! If you're new to the program or have been slacking, you can either jump right in with today's steps, or go back to the beginning. If you're new to exercise though, please start with Week One's program. Next week, I'll have a wrap up plus tips to keep your weight off.

This challenge is adapted from my new book, The Checklist Diet, available at most ebookstores now. 

Amazon | Barnes & Noble | Kobo 

This week, you’ll continue the steps from Weeks 1-9. Plus you’ll add this next step:

Stop eating when satisfied, not full. 

This one tip might be the most important for you in terms of weight loss. And this step is the absolutely most difficult one for me.

Most of us eat beyond satisfied. Most of us eat until full or beyond. And if you are in the habit of eating until full or beyond, you probably won’t lose weight, no matter what kind of food you are eating. 

Your stomach can only handle so much food at once. Think about this: your stomach is about the size of your closed fist. A couple of tips to help you stop over-eating:

Hara hachi bu. No, I didn’t just sneeze. It’s a Japanese saying that means, “Eat until you’re 80% full.” The Okinawans, who are known for their health and longevity, follow this cultural habit of calorie control. 

Three-Bite Rule. This means stop eating when the food stops tasting so good, which is usually after about three bites. 
 
Eating until over full on occasion won’t hurt you, but consistently eating this way will cause you to gain weight.

Simply wait until your stomach is empty before filling it again. If you do this, you’ll lose weight. You almost can’t help it.

EXERCISE

You're  going to add some time to your cardio workouts and another day of strength-training.

CARDIO: 
Four days this week, do 35-50 minutes of cardio/aerobic exercise. This means doing something that makes you breathe faster than you're breathing while you read this post. LOL. Push yourself to the point where you could talk if you want to, but would rather not. For 7 minutes in the middle, go a little bit faster.

STRENGTH-TRAINING: 
Three days this week, do the following strength moves (can be done on the same day as cardio). At least one day you'll need to double up your workouts because you need one day of rest each week (at least).

Pushups--until you can't do anymore (against a wall, counter, or on the floor)--make these harder than the version you've been doing. If you've been doing them against the wall, move to the counter. If you've been doing them against the counter, move to the floor on your knees. If you've been doing them on your knees, move to your toes.

20 Sit and Stands from a chair or bench--hold the dumbbells by your sides.

15 Dips (slide your hips off a chair or bench, fingers curled around edge. Bend and straighten your arms.) Straighten your legs to make them harder.

10 Step Ups Set one foot on a step that's about 8-12 inches tall. Step up, tap the step with the trailing leg, step back down. Do this 10x. Repeat with other leg.

15 Biceps Curls with Dumbbells Stand, holding weights in your hands, arms straight, palms facing away from body. Curl weights to shoulders, straighten.

60 Seconds of Elbow Planks Lie on your belly, propped on elbows. Lift your body up until you’re balancing on your elbows and toes. Hold.

20 Bicycle Crunches Lie on your back, hands behind the head (head resting in hands--you're not pulling on head). Pull knees into the chest. Alternate knees in and out, while the opposite elbow reaches for the knee.

20 Supermans Lie on your stomach, arms overhead like Superman. Lift and lower arms and legs at the same time.

Repeat this series 3 times.

Have a great week. Let me know if you have any questions. If you are enjoying this program, please tell your friends!

Week 9--10 Weeks to a Slimmer Summer!

by Rebecca J. Clark

NSCA & ISSA certified personal fitness trainer

Welcome back! We only have two more weeks left in this challenge. If you're new to the program or have been slacking, you can either jump right in with today's steps, or go back to the beginning. If you're new to exercise though, please start with  Week One's program.

This challenge is adapted from my new book, The Checklist Diet, available at most ebookstores now. 

Amazon | Barnes & Noble | Kobo 

This week, you’ll continue the steps from Weeks 1-8. Plus you’ll add this next step:

No Junk Food & Limit Your Alcohol

If you think it might be bad for you, it probably is. You know instinctively what food is “good” for you and what food is “bad” for you.

Am I saying you can never have junk food? No. You can actually have some sort of junk food every day — I didn’t say you had to have 100% compliance with this checklist. If you get 8 of 10 items checked every day, that leaves a little wiggle room.

Now, let’s talk alcohol consumption. I’m not telling you that you can’t drink. I’m just telling you to not drink too much. Alcohol contains 7 calories per gram and offers no nutritional value. Wouldn’t you rather spend your calories on healthier fare? Drinking may also lower your inhibitions as far as eating right goes — with a couple of beers or glasses of wine in you, you may be more inclined to overeat, or eat something you “shouldn’t.” In fact, alcohol has been proven to stimulate the appetite. Yikes.

If you drink too much, guess where it’ll go? Have you ever seen a guy who drinks too much beer? Have you seen his beer belly? It’s called that for a reason. Fat that is not burned is stored in your gut, your thighs, or wherever else you tend to store fat. Like your butt.

Oh. My. God. Not only could you get a beer belly, you could get a beer butt.

Yikes. 

Many experts say that consuming a single drink per day can have certain health benefits. However, if you’re having more than one drink daily, you could be sabotaging your health and weight loss goals.

EXERCISE

This week, you'll do the same program as last time, but try to push yourself a little harder with the cardio, and do 1-2 more reps of each strength exercise.

CARDIO:
4-5 days this week, do 30-45 minutes of cardio/aerobic exercise. This means doing something that makes you breathe faster than you're breathing while you read this post. LOL. Push yourself to the point where you could talk if you want to, but would rather not. For 5 minutes in the middle, go a little bit faster.

STRENGTH-TRAINING:

Two days this week, do the following strength moves (can be done on the same day as cardio).

Pushups--until you can't do anymore (against a wall, counter, or on the floor)--make these harder than the version you've been doing. If you've been doing them against the wall, move to the counter. If you've been doing them against the counter, move to the floor on your knees. If you've been doing them on your knees, move to your toes.

20 Sit and Stands from a chair or bench--hold the dumbbells by your sides.

15 Dips (slide your hips off a chair or bench, fingers curled around edge. Bend and straighten your arms.) Straighten your legs to make them harder.

10 Step Ups Set one foot on a step that's about 8-12 inches tall. Step up, tap the step with the trailing leg, step back down. Do this 10x. Repeat with other leg.

15 Biceps Curls with Dumbbells Stand, holding weights in your hands, arms straight, palms facing away from body. Curl weights to shoulders, straighten.

60 Seconds of Elbow Planks Lie on your belly, propped on elbows. Lift your body up until you’re balancing on your elbows and toes. Hold.

20 Bicycle Crunches Lie on your back, hands behind the head (head resting in hands--you're not pulling on head). Pull knees into the chest. Alternate knees in and out, while the opposite elbow reaches for the knee.

20 Supermans Lie on your stomach, arms overhead like Superman. Lift and lower arms and legs at the same time.

Repeat this series 3 times.

Have a great week. Let me know if you have any questions. If you are enjoying this program, please tell your friends!

Week 6--10 Weeks to a Slimmer Summer

by Rebecca J. Clark

NSCA & ISSA certified personal fitness trainer

Welcome back! We're more than halfway to the end already. How are you doing? Are your clothes fitting a little better? Have you lost a few pounds?

If you're just joining us, be sure to read the previous weeks, starting with Week One. If you're not losing at least a pound a week (assuming you have weight to lose), then I suggest you read through the previous weeks and find out what step you need to work on. 

This challenge is adapted from my new book, The Checklist Diet, available at most ebookstores now. 

Amazon | Barnes & Noble | Kobo 

This week, you’ll continue the steps from Weeks 1-5. Plus you’ll add this next step:

Eat 25 grams of fiber each day. 

You need fiber. Why? Because numerous studies have shown that getting enough fiber lowers your risk for coronary heart disease, obesity, and certain cancers. Fiber also will make you feel full faster, which could help you eat less. Pretty cool, eh?

Look how quickly your fiber intake could stack up:

· pear with skin: 5.5 g

· apple with skin: 5 g

· 1 c. raspberries: 8 g

· 1 c. whole wheat spaghetti: 6.3 g

· 1 c. pearl barley: 6 g

· 1 c. cooked lentils: 15.6 g

· 1 c. cooked black beans: 15 g

· 1 oz. raw almonds: 3.5 g

· 1 medium artichoke: 10.3 g

· 1 c. broccoli: 5.1 g

If you have a high-fiber food with every snack or meal, you’ll easily meet your fiber quota. But here’s a word of warning — if you haven’t been eating much fiber, please build up your intake slowly. Otherwise, your tummy will be yelling at you. Then you’ll be yelling at me. And that’ll make me very sad. 

EXERCISE

This week, your cardio will stay the same duration, but strive to work out more intensely--faster speed, higher inclines/hills, faster song pace, etc.

CARDIO: Five days this week, choose one of the following cardio workouts. Feel free to mix and match, or do the same one each day:

--Walk out your door. Walk for 18 minutes. Turn around and come back. For 10 minutes in the middle, pick up the pace until you’re a bit winded.

--Get on a cardio machine of choice (treadmill, elliptical, bike, etc). Go slow for two minutes. Pick up the pace a bit for 25 minutes. Cool down at a slow pace for 2 minutes.

--Pick seven of your favorite fast-paced songs (for a total of about 30 minutes). Crank the speakers. Dance around your house until the songs are over.

STRENGTH-TRAINING: Two days this week, do the following strength moves (can be done on the same day as the above workouts).

Pushups--until you can't do anymore (against a wall, counter, or on the floor)--make these harder than the version you've been doing. If you've been doing them against the wall, move to the counter. If you've been doing them against the counter, move to the floor on your knees. If you've been doing them on your knees, move to your toes.

20 Sit and Stands from a chair or bench--hold the dumbbells by your sides.

15 Dips (slide your hips off a chair or bench, fingers curled around edge. Bend and straighten your arms.) Straighten your legs to make them harder.

15 Biceps curls with dumbbells Stand, holding weights in your hands, arms straight, palms facing away from body. Curl weights to shoulders, straighten.


60 seconds of elbow planks (lie on the floor on your belly, propped on elbows. Lift your body up until you’re balancing on your elbows and toes. Hold.)

20 Supermans (lie on your stomach, arms overhead like Superman. Lift and lower arms and legs at the same time)

Repeat this series 3 times.

Have a great week. Let me know if you have any questions. If you are enjoying this program, please tell your friends!

Week 5--10 Weeks to a Slimmer Summer

by Rebecca J. Clark
NSCA & ISSA certified personal fitness trainer

Welcome back! If you've been following the steps, you should have dropped about 5 lbs by now. If you're just joining us, be sure to read the previous weeks, starting with Week One. If you're not losing at least a pound a week (assuming you have weight to lose), then I suggest you read through the previous weeks and find out what step you need to work on. 

This challenge is adapted from my new book, The Checklist Diet, available at most ebookstores now. 

Amazon | Barnes & Noble | Kobo 

This week, you’ll continue the steps from Weeks 1-4. Plus you’ll add this next step: 

Eat a fruit or vegetable every time you eat. Aim for 5 total servings — 2 fruits and 3+ veggies a day.

The quickest and easiest way to improve your diet and to lose weight is to eat more produce and less junk food. When you’re hungry, reach for a piece of fruit instead of a candy bar. You’ll still get the sweetness you crave but for a fraction of the calories.

Fruits and vegetables are chock full of vitamins, minerals, and fiber that you just can’t get in a pill or any other food. They’ll fill you up, they’ll improve the look of your skin, and they’ll give you tons of energy. My goal is always to make half of my daily food intake produce. Do I always meet that goal? Oh, hell no. But when I do, my energy is boundless and my skin looks great!

Why am I limiting you to just two fruits a day? Isn’t fruit good for you? Yes, it’s really good for you. I’m pretty sure nobody ever got fat from eating too much fruit. However, fruit is sweet because it’s full of sugar. And too much sugar of any kind can pack on the calories and the pounds.

EXERCISE 

We're changing it up a bit this week by adding the use of dumbbells. You'll need one set of light to medium dumbbells. 

CARDIO: Five days this week, choose one of the following cardio workouts. Feel free to mix and match, or do the same one each day: 

--Walk out your door. Walk for 18 minutes. Turn around and come back. For 10 minutes in the middle, pick up the pace until you’re a bit winded. 

--Get on a cardio machine of choice (treadmill, elliptical, bike, etc). Go slow for two minutes. Pick up the pace a bit for 25 minutes. Cool down at a slow pace for 2 minutes. 

--Pick sevenof your favorite fast-paced songs (for a total of about 30 minutes). Crank the speakers. Dance around your house until the songs are over.

STRENGTH-TRAINING: Two days this week, do the following strength moves (can be done on the same day as the above workouts). 

Pushups--until you can't do anymore (against a wall, counter, or on the floor)--make these harder than the version you've been doing. If you've been doing them against the wall, move to the counter. If you've been doing them against the counter, move to the floor on your knees. If you've been doing them on your knees, move to your toes.

15 Sit and Stands from a chair or bench--hold the dumbbells by your sides. 

15 Dips (slide your hips off a chair or bench, fingers curled around edge. Bend and straighten your arms.) Straighten your legs to make them harder.

10 Biceps curls with dumbbells Stand, holding weights in your hands, arms straight, palms facing away from body. Curl weights to shoulders, straighten.

45 seconds of elbow planks (lie on the floor on your belly, propped on elbows. Lift your body up until you’re balancing on your elbows and toes. Hold.)

20 Supermans (lie on your stomach, arms overhead like Superman. Lift and lower arms and legs at the same time)

Repeat this series 3 times.

Have a great week. Let me know if you have any questions. If you are enjoying this program, please tell your friends!

WEEK 4--10 Weeks to a Slimmer Summer

by Rebecca J. Clark
NSCA & ISSA certified personal fitness trainer

Welcome back! If you've been following the steps, you should be feeling a bit lighter, and the scale should be showing a bit of a loss. If you're just joining us, be sure to read the previous weeks, starting with Week One.

This challenge is adapted from my new book, The Checklist Diet, available at most ebookstores now. 

Amazon | Barnes & Noble | Kobo 

This week, you’ll continue the steps from Weeks 1-3. Plus you’ll add this next step: 

Combine a protein and a “good” carb every time you eat.

You’ll want to eat a lean protein every time you eat, because this will help fuel your body efficiently, support muscle growth, boost your metabolism, keep your energy levels on an even keel, and keep those cravings at bay.

What is a protein? Here are some examples:

·         Eggs

·         Lean meat (beef, chicken, turkey, pork)

·         Fish

·         Cottage cheese

·         Yogurt

·         Beans

·         Nuts & Seeds

·         Quinoa (a grain that’s also a complete protein)

·         Nut butter

·         Tofu or other soy products

Now, let’s talk about carbohydrates. 

Here is a good rule of thumb: when eating a starchy carb (like rice, pasta, grains, corn), keep your portion size no bigger than the size of your closed fist. And eat only one starchy carb per meal/snack. If you do those two things, it’ll be virtually impossible to overeat your starchy carbs.

If your starchy carb comes in a package (like rice or pasta or bread), you can also read the serving size on the label to figure out what one portion is.

This rule might sound complicated, but it’s not. A snack could be as simple as celery or apple with nut butter. Yogurt and berries. A hardboiled egg and a piece of fruit. Half of a tuna salad sandwich on whole grain bread. The possibilities are endless.

EXERCISE 

You’re going to continue with the exercises from last week, but I’m going to make them a bit harder. Next week, we'll be using light dumbbells, so make sure you have some ready.  

CARDIO: Five days this week, choose one of the following cardio workouts. Feel free to mix and match, or do the same one each day: 

--Walk out your door. Walk for 15 minutes. Turn around and come back. For 5 of those minutes, pick up the pace until you’re a bit winded. 


--Get on a cardio machine of choice (treadmill, elliptical, bike, etc). Go slow for two minutes. Pick up the pace a bit for 20 minutes. Cool down at a slow pace for 2 minutes. 


--Pick six of your favorite fast-paced songs (for a total of about 25 minutes). Crank the speakers. Dance around your house until the songs are over.


STRENGTH-TRAINING: Two days this week, do the following strength moves (can be done on the same day as the above workouts). 

20 Pushups (against a wall, counter, or on the floor)
20 Sit and Stands from a chair or bench 
10 Dips (slide your hips off a chair or bench, fingers curled around edge. Bend and straighten your arms.)
30 seconds of elbow planks (lie on the floor on your belly, propped on elbows. Lift your body up until you’re balancing on your elbows and toes. Hold.) 
15 Supermans (lie on your stomach, arms overhead like Superman. Lift and lower arms and legs at the same time) 
Repeat this series 3 times.

Have a great week. Let me know if you have any questions. If you are enjoying this program, please tell your friends!

START HERE: 10 Weeks to a Slimmer Summer

by Rebecca J. Clark

NSCA & ISSA certified personal fitness trainer

In less than three months, it’ll be summer. Does that excite you? Or does the thought of wearing shorts and tank tops make you want to bury your head with the groundhog?

If yours is the latter reaction, maybe I can help. I have a 10-week plan to ease you into a better diet and more active lifestyle. If you’re looking for a quick fix or a way to drop a quick 30 pounds, then you’ve come to the wrong place. But if you’re looking for a lifestyle change, then keep reading.

As you can see from my blog, I am a romance author. But I’m also a personal trainer and have worked as one for more than 10 years. Recently, I published my first diet book, THE CHECKLIST DIET--10 simple steps to check off each day for a better diet.

I will be basing these next 10 weeks on that book. You don’t have to buy the book to do this plan with me but I’d sure not mind if you did. You can buy it for the Kindle here, and the Nook here; if you want the paperback copy that comes with a journal, buy it here. The book only deals with your eating. But in this 10-week series on my blog, we’ll talk about exercise, too.

 

Each week I will give you one step to add to your day, one lifestyle change to focus on. Each week builds on the last until the end of 10 weeks, when you’ll have completely overhauled your diet and activity levels.

Ready?

WEEK ONE

Step One from The Checklist Diet

Keep track of what you’re eating in a journal or online app

Starting from this moment on (no, you can’t wait until tomorrow, or next Monday or next whenever), you will keep track of everything you eat. Every meal, snack, bite, taste, sip. Track in whatever way is easiest for you. I like MyFitnessPal.com, LoseIt.com, and FitDay.com (all free). You can also do it the old-fashioned way and write it down in a notebook or journal. Or, if you want to spend the money, you can order my Checklist Diet & Companion Workbook here.

Why is this the first step? Well, it’s going to hold you accountable, for one. Sometimes, we don’t realize how much we are eating until the evidence is staring at us in black and white.

Several studies have shown that people who keep track of what they’re eating are more likely to lose weight and keep it off. Dieters who keep a food diary six days a week will lose about twice as much weight as those who track their food one day a week or less. I know that’s true for me. If I track my food, and write down EVERYTHING I eat, I will lose weight and/or maintain (depends on my goals); once I stop keeping track, even if I’m choosing healthy foods, I tend to eat more than I should.

At the end of each week, review your food diary. See if you can find any patterns — you can’t make a change if you don’t know the problem. For example, do you mindlessly reach for food at night before bed even though you’re not hungry? Do you reach for something sugary every day mid-afternoon? The first step to fixing a problem is identifying it.

That’s it for the diet this week. I'm not telling what you can and can't eat. Just write it down. How’s that for easy-peasy? All I ask is that you’re completely honest with yourself. No one else will see your food diary. But if you want, imagine I am staring over your shoulder to make sure you write everything down.

Now, for the fun part. EXERCISE.

What? You don’t think exercise is fun? Well, I may or may not be able to change your mind, but I can help ease you into it. This 10-week plan is geared toward those of you who aren’t exercising at all (or very little). If you are already working out regularly, good for you! Keep doing what you’re doing.

Week One Workouts:

Don't worry--you can do this. I'm assuming you either don't exercise now or aren't exercising much. 

Five days this week, choose one of the following cardio workouts. Feel free to mix and match, or do the same one each day:

Walk out your door. Walk for 5 minutes. Turn around and come back.

Get on a cardio machine of choice (treadmill, elliptical, bike, etc). Go slow for two minutes. Pick up the pace a bit for 6 minutes. Cool down at a slow pace for 2 minutes.

Pick three of your favorite fast-paced songs. Crank the speakers. Dance around your house until the songs are over.

Two days this week, do the following strength moves (can be done on the same day as the above workouts)

10 Pushups (against a wall, counter, or on the floor)
10 Sit and stands from a chair or bench
10 seconds of elbow planks (lie on the floor on your belly, propped on elbows. Lift your body up until you’re balancing on your elbows and toes. Hold.)

Repeat those three exercises 

That’s it! See? I told you I would ease you into this. You can totally do this. You’re on your way to a slimmer, fitter body.

As we get started, I’d love for you to tell me your goals. Do you want to lose weight? Do you want more energy? Do you want to develop an exercise habit? Whatever your goal is, please let me know in the comments. Tell me where you are now, and where you’d like to be 10 weeks from now.

Soup's On!

Healthy Minestrone Soup

This is a great way to get your veggies.

 

Preheat oven to 400 degrees if warming up bread*

2 tsp olive oil
1/8 cup chopped onion
2 cloves garlic, chopped
6 cups finely chopped vegetables of your choice (ie: zucchini, broccoli, carrots, green beans, cabbage, asparagus) Use at least 4 varieties.
4 cans beef or vegetable broth
1 can diced tomatoes, pureed (I like the Italian style tomatoes)
1 can kidney beans, drained
1 can garbanzo beans, drained
1 cup elbow macaroni noodles

2 tbsp. basil pesto
Wheat sourdough bread (*optional)

Sauté onion and garlic in olive oil until fragrant. Add chopped vegetables, broth, beans and tomatoes. Bring to a boil. Add pasta. Cook until pasta is soft.  Put *bread in the oven to warm as pasta cooks.

Ladle into bowls and top with  1 tsp pesto. Use the *bread for dipping.

Enjoy!

If you want more healthy recipes and fitness tips, and to learn about my next book release, please sign up for my newsletter. Click HERE. To learn more about my books, check out my website.

Do you want to learn more about following a healthy diet? Then you might want to check out my new diet book (I'm a personal trainer of 10+ years as well as being a romance author).

FRIDAY FIRSTS with...The Checklist Diet

The First Few Sentences of... THE

CHECKLIST DIET
by Rebecca J. Clark

How many diet books have you read in your lifetime? Do you buy the newest book that promises fast and easy weight loss? Do you buy every magazine that announces the latest and greatest new diet on its cover? Are you always looking for the plan that will finally help you drop your excess weight and make you feel better in your own skin?

I wish I could tell you that this is the book — that finally your magic pill and the perfect plan are within your grasp.
I can’t tell you that. But I will tell you that my answers to those questions up above are probably the same as yours.

Available now!

Amazon | Barnes & Noble

* * * * *

Q & A

Q: No offense, Becky, but why is a romance author qualified to write a diet book?
A: No offense taken (since I asked the question LOL). When I'm not writing, I work as a personal trainer. So the advice I give in THE CHECKLIST DIET is the result of working for more than 10 years in the fitness industry and working with hundreds of clients. 

Q: Why is this book different from all the other ones out there?
A: In some ways it's not. The advice I give isn't unique or magical. You can find this information out there elsewhere. However, I put it together in a way that is easy to read and fun to do. I leave out all the boring stuff (ie: the stuff you skip, like all the research and studies). And I talk from my personal experience--I struggle with my weight and with eating right, so I can probably relate to my readers more than most of those "other" diet book authors. 

Another way this book is different is it's short--just 45 pages or so, AND it's just $2.99. It'll cost you less than a latte at Starbucks and you can read it in one sitting.

Rebecca J. Clark has been a nationally certified personal trainer for the past 10+ years. She is certified by NSCA and ISSA and has trained and worked with hundreds of clients during that time. She also teaches Yoga, Pilates, Kickboxing and Fitball classes.