Week #1 Exercise Plan

We will do all of this in baby steps, so it doesn't seem too daunting!!  Don't worry about the half for right now, just think about aiming for a 5km.  Think about what your goal is for 5k.  Do you want to do a walk/run combination, do you want to be able to run it all?? Do you want to be able to do it in a specific time frame??

To start us on this path, I recommend trying to do a 30 min aerobic activity.  We will start with walking for 4 minutes, run for 1.  Repeat that 6 times in your 30 minutes. A very slow jog, is all it needs to be.  This can be outside, or on a treadmill.  Just remember to put a little bit of an incline on your treadmill, otherwise the treadmill is doing the work for you!!!  Try to do this 3 times this week!  Our goal will be to reverse this, run 5 min, walk 1!!!  

On 2 of the in between days (or same day) try to do some other strength training.    Simple stuff like crunches (sit ups), pushups, tricep dips (put your hands behind you, facing forward towards your toes, on a bench, legs straight out in front.  Then dip your butt towards the floor), planks (you can go down on forearms for better support.  Keep back straight).  Or, buy one of those exercise type videos (something that doesn't require alot of equipment!!).  Keep it simple, but be dedicated!!!  It only needs to be 20 minutes, but keep moving so that your heart stays pumping!!!

Ok, things to keep in mind for diet:

1.  Avoid white starches (White rice, white bread, potatoes). Try to stick to products that have the word "Whole" grain in them.  

2. Eat the same few meals over and over again. 

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again.  Mix and match, constructing each meal with one of from each of the same three groups:  (taken from 4 hour Body, Tim Ferris)

Proteins:
Egg whites with one whole egg for flavour
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Broccoli

As a side note, lentils can be substituted into just about any ground beef recipe!!!  

3.  Don't drink calories!!!  (I am bad at this--can't give up my starbucks--but I account for it in my daily intake!!!).  No more than one diet soda a day!  

4.  Get lots of protein.  Keep meats simple--no thick sauces!!!  Greek yogurt is also a great source of protein.  And, beans and tofu.....

5.  Have a cheat day!