Welcome to Week 8 of the Team Lean Challenge

Can you believe it? There is just one more week of the Team Lean Challenge. Final weigh-ins will begin next week!

So far, associates have reported losing over 1,040 pounds! Way to go – let's keep going!

Holiday Eating Taking Its Toll? Time to Get Back On Track!

Chances are that you may have a couple of extra servings of your holiday favorites, no chance to get to the gym, and very little you-time this weekend. No need to beat up on yourself, for that is what the holidays are all about!   After all, Thanksgiving comes around only once a year, but you do want to keep in mind your goals.

After the weekend is over and you are ready to get back on track, here is your post-holiday action plan to get you feeling back to normal again:

Fitness:

· Back on schedule. This week, get back to your fitness plan and aim at doing an extra day or two of exercise (If you normally exercise 3 days a week, try to get 5 days in).

· Amp up your aerobic workout.  On those days that you choose to do aerobic exercise, increase your duration for an extra 10 minutes to help burn off some of those extra calories. 

· Increase your intensity. Aim for higher intensity aerobic activities so that you burn more calories per hour.

Nutrition:

· Drink extra water (10 - 12 glasses a day). This will help flush the toxins (sugars, alcohols and food chemicals) out of your system, making your system more efficient.

· Focus on whole foods. Eliminate sugars, fried foods and overly processed breads and other foods. Eat lots of veggies, fruits, whole grains and lean proteins.

· Small meals throughout the day. There's a good chance that your stomach expanded a little over this Thanksgiving weekend, potentially making it think it needs more food to feel satisfied. Try to eat 5 or 6 smaller meals throughout the day, keeping you satiated, but helping your stomach adjust back to its normal size.

Mind:

· Self time. Take a night or two this week to get back to normal, decompress and enjoy alone time.

· Relaxation time. Whether caused by hours of cooking, driving, shopping or family stress, a moment of relaxation will help alleviate the stress of the holiday weekend.

Tip of the Week:

Avoid All or Nothing Thinking
Example: You go over your calorie limit or eat something on your "forbidden" list, and then decide to keep eating because you've already "blown it" for today. Reality: Weight loss is not a one-day event. If you stop overeating now, you'll gain less and have less to re-lose later. That's something to feel good about!

Keep reaching for your goals and you will achieve them. One minor setback is nothing if you really want something and are willing to work for it.

Good Luck!

Courtesy of bhsonline.com