Health and Fitness: A Guide to Obtaining the Best Physical Shape for You AND Your Little Ones

Planning Family Shape Up Challenge – Week 1 Fitness Assignment

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Monday, January 18, 2010
by Helen Golden

Hello, and welcome to the first week's mission possible fitness assignment for The Planning Family Shape Up Challenge. By taking on this Challenge, THOUSANDS of you have committed yourselves to leading a fitter, healthier life, and that means starting to exercise and eat properly.

Over the next eight weeks, I will give you an exercise program that you can fit into your schedule, no matter how busy you are. I'll be incorporating tips for beginners as well as more advanced exercisers, but it's important that you pace yourself throughout these eight weeks. The idea is to get stronger and fitter slowly, not to burn out and quit the program. If you have any questions or want to talk, I will be available on Planning Family's Shape-up Challenge discussion forum on Facebook every Monday through Friday from 2pm to 3pm MST for the duration of the challenge.

One of the biggest challenges new and expecting parents face when it comes to exercise is a lack of time. We always feel there is either something more important to do or that we are too tired. However, exercise must be considered one of the most important things in your life because it directly affects your health, well-being and ability to be a great parent. If you have time to watch the boob-tube, you have time to fit a few minutes of exercise into your day. It's just a case of scheduling fitness into your day!

This week's assignment will be pretty easy for a lot of you, but we will err on the side of being conservative out of the gates:

Walk for 10 minutes more than you normally would, three times a week.

Strength workout:

10 push-ups or chest press (or as many as you can do )*

20 crunches (or as many as you can do )*

10 dips (or as many as you can do )

10 lunges (or as many as you can do )

Drink water and start the workout again from the top (go through 2-3 times/sets)

Stretch

Do not attempt Prone Thigh Stretch if you are pregnant

Strive for doing this strength workout 3 days this week as long as there is a day of rest between each day of strength training. Walking can be done on the same day as your strength (before or after the workout), or on the alternate days of the strength workout.

If you haven't been walking or exercising at all, schedule a 20-minute walk into your day Monday thru Friday.

What we are after here is an effort to walk at a faster pace than normal. Next week, I will give you a day-by-day schedule.

Just do it.

*IF YOU ARE PREGNANT:

Avoid any exercise in a back-lying position after the third month of pregnancy (unless you get clearance from your doctor). That said, you should continue exercising your abdominal (stomach) muscles throughout your pregnancy. Here are a couple of my favorite exercises:

1. Start in a quadruped position (forearms and knees), exhale as you tighten the abs pulling the belly button in toward the backbone, inhale as you release.

2. You can work your obliques by starting in a side-lying position with knees bent and at a 45 degree angle, exhale as you lift the rib cage toward the hip bone, squeezing in the waist line, inhale as you lower.

You should also combine these exercises with pelvic floor or Kegel exercises (pretend like your trying to stop the pee flow) to get maximum benefit.

Week 1 – Food and Nutrition Guide

Unlike most "Diets", the first week of the Shape Up Challenge Nutrition WON"T focus on cutting fat, killing carbs, or popping omega-3 fish oil supplements. That's because we don't subscribe to the idea of diets. Just like on the workout side, we are going to give you the tools to make the right food choices, in the right amounts and at the right time.

Mission Possible… Your First Shape Up Nutrition Challenge

Eat Cleaner: This means choosing foods that are the least processed and as close to their natural state as possible. If you're thinking about eating something and there are 50 ingredients and you're unable to pronounce 90% of them… RUN!

By eating what Mother Nature provides, or as close to the earth as possible, you'll provide your body with more of the micro and macro nutrients you need and less of the food filler your body doesn't even know what to do with! I guarantee if you follow this simple advice, you should notice an immediate boost to your energy levels and a general feeling of better health… Even before you lose an ounce of weight.

Method to the Madness: This added energy will come in handy to fuel you through the Shape Up Challenge over the next 8 weeks.

Sounds like fun… How do I do it?

HEALTHY PROTEINS

Good sources of protein are chicken, turkey, fish, low fat dairy products, eggs, beans, nuts, peanut butter, lean meat, tofu, Isa Pro Whey Protein.

Fish – Eat about 12 ounces, 2 average meals, a week of a variety of fish and shellfish that are lower in mercury. Avoiding fish high in mercury is especially important if you are pregnant. Five of the most commonly eaten fish/shellfish that are low in mercury are shrimp, canned light tuna, salmon, Pollock and catfish.

If you are not able to eat fish or choose not to, try eating other sources of DHA including walnuts, wheat germ, canola oil, omega 3 and omega 3 enriched eggs or consider taking a supplement like Pernax*.

HEALTHY FATS

Pregnant and breastfeeding women need healthy fats for baby's development.

Eat healthy fats throughout the day such as fats found in olive and canola oil, fatty fish (salmon, herring and sardines), avocados, peanut butter, salad dressings, nuts and seeds.

Avoid trans fat or foods with "hydrogenated or partially hydrogenated fat" (like many packaged and processed foods, fried foods and fast foods).

Limit saturated fat to 5% of your diet (like butter, lard, whole milk dairy products, high fat meats such as sausage and bacon)

HEALTHY CARBOHYDRATES

Fruits and vegetables are healthy sources of carbohydrates. Eat them often and throughout the day. Try for five to nine servings a day. Eat dark and brightly colored fruits and vegetables because they are great sources of vitamins and minerals. Choose whole fruit rather than juice whenever possible. Frozen and canned fruits and vegetables are acceptable. However, canned fruits in syrup are higher in sugar and canned vegetables are higher in salt.

Eat whole grain products including whole wheat bread, oatmeal, brown rice, whole grain pasta, seeded rye, barley, quinoa, wheat berries, bulgur, millet and kasha. Limit instant grains and refined carbohydrates (like cookies, soda, instant rice and instant oatmeal).

WHAT'S THE RIGHT MIX OF CARBS – FAT - PROTIEN?

The Shape Up Challenge takes a middle-of-the-road approach with these ranges. Our specific breakdown is approximately 50% carbohydrates, 20% fat and 30% protein, all of which fall into the healthy range. Because many of you are striving to meet weight loss goals through controlled calorie restriction, we also recommend a minimum level of protein—at least 70 grams daily for females and 90 grams daily for males. This requirement will help prevent muscle loss and promote feelings of fullness.

FLUID

Drink enough water to never feel thirsty and so urine is light in color. Choose pasteurized low fat milk. Limit juices and other sweetened beverages, which are high in calories to 1-cup per day.

FOOD SAFETY AND PREPARATION

If you're pregnant, you are at an increased risk for food borne illness because hormonal changes during pregnancy weaken your immune system.

Remember to:

Wash your hands before and after food preparation
Cook well and properly handle meat, fish, eggs and poultry. Eggs should be cooked until firm.
Wash fruits and vegetables

AVOID

Unpasteurized and soft cheeses
Shark, swordfish, king mackerel, solid white albacore tuna and other fish high in mercury**
Unpasteurized milk and juice
Cold cuts (unless reheated to steaming hot)
Cooked foods and foods requiring refrigeration that have been left unrefrigerated for more than two hours.

Week 2 will spell out more specific meal plans and caloric options. See you then!

* All matters regarding health should be supervised by a health care professional. Check with your doctor prior to starting any dietary supplement during pregnancy or if nursing.
**www.nutrition.gov offers additional information on mercury and fish

Comments

Tuesday, February 02, 2010 - Coach Helen

Hey ladies, the absolutely best way to stay in touch with me is to go on the facebook forum. I read it everyday and WILL respond to your questions/comments. I love to read how you're doing and want to help in every way possible so that you succeed.

Saturday, January 23, 2010 - Nickole Kemp

Most of you keep saying that you are getting your emails.. DO u get one everyday???????? cause i dont.

Friday, January 22, 2010 - Wanda

I can't believe that I have made it to friday. I almost gave up on working out last night but got on the bicycle and did a 35 min and some crunches. I'll tell you I felt good when I was done. I also take my 9 month old and lift her up and down as if I had wights she's 21 lbs and she loves it.

Friday, January 22, 2010 - Coach Helen Golden

It's really incredible to read all your posts and I love the sense of community and support that seems to be building.

Remember this: It's not what you do out of the gates, it's your ability to stick with the program, even if that means you do a little something most day, that will yield long term results.

This is the beginning of the journey and I look forward to seeing all of you in the months and years to come!

Thursday, January 21, 2010 - Lauren

Just got to the email now, and I plan to do this...i used to weigh 260lbs and then I dropped to 190lbs due to some stress in my life and whatever, and I was so happy and proud of myself....and THEN I got pregnant and gained waaaaaay too much weight...it didn't help that my fiance had a job at mcdonald's at the time haha. but i still haven't been eating right since, and my daughter is almost 8 months old....so I am excited to go back even lower than 190! Thanks so much for giving me this opportunity to lose the weight i have wanted to all this time :)

Thursday, January 21, 2010 - Min

I am 8 1/2 months pregnant with two preschoolers at home & I haven't been able to keep up with even simple routines -because of pregnancy pains/sickness. I was worried about starting a new thing this late in the pregnancy, but I was finally able to start today! It felt great to work out again, even just a little bit! Obviously, I won't be able to get all three workouts in this week... since it's Thursday... but two will be a great start for me! I can't wait to get rid of the flab ;)

Thursday, January 21, 2010 - ac

well i got some terrible news....i lost my grandmother yesterday and i just dont want to do much of anything. exercise and dieting is far from my mind now. It seems like all i want to do is eat to soak up the sorrow, I miss her so much

Thursday, January 21, 2010 - Shauna

Hi, just got all the 1st week info - hopefully this will be a program I can stick with seeing as how my work schedule is very hectic in addition to my home schedule. Looking forward to starting. Yeah!!

Wednesday, January 20, 2010 - Coach Helen

I really encourage you to check in with our Facebook page for additional tips/tricks and maybe to interact with me. I'll be on there every Mon-Fri from 2-3 mst. GOOD LUCK!

Wednesday, January 20, 2010 - Brenda

So, I completed the first day of the workout. I must say the first go around is not so hard, at least up into the lunges. Wait for it, wait for it and bam its hits you. So for the people that this is new to, do not give it up it can be done. "ONE DAY AT A TIME"!

Wednesday, January 20, 2010 - Marisol

I really hope I can stick to it because although I really want to lose the weight and be healthier, I tend to lose my motivation soon after I start any diet/exercise plan. Have my fingers crossed :-(

Wednesday, January 20, 2010 - Yoliy

Reading all the comments keeps me motivated because I know I am not in this alone! Kudos to us ladies!!!

Thank you for this program! I did it today and feel great abouT it! I know I can do this and I WILL make progress towards my goal---GO ME!! =)

Tuesday, January 19, 2010 - Jessica

I have an active 8 month month old so I will strive to fit this workout in when he's napping! Yay! Thanks!

Tuesday, January 19, 2010 - marli

thank you for the help my baby is 2 months and still in the hospital i want to be ready and fit when she is able to come home

Tuesday, January 19, 2010 - PF Admin

How the Shape Up Challenge Winners Will Be Selected:

The winner of the Planning Family Shape Up Challenge will be selected from the group of contestants that (1) signed up on or before 1/18/10, (2) submit the midterm checkup form and (3) complete the challenge. Those contestants will then be asked to submit a short story on how the challenge has changed their lives for the better. The three best stories will be selected by the PlanningFamily.com editorial team and posted on PlanningFamily.com. Those three contestants will win the Shape Up Challenge prize package.

Tuesday, January 19, 2010 - Rebekah

This is awesome i'm soo looking forward to having someone to do it with it's really challenging to do it on your own and you cheat much faster... thanks so much

Tuesday, January 19, 2010 - Patty

I hope I can make it through today

Tuesday, January 19, 2010 - Michelle

It is so helpful to know that I am not the only one needing to lose 20lb post-pregnancy weight!! I put it off but now that my son is 5 mo...I have no excuses!! Thanks for the motivation!!

Tuesday, January 19, 2010 - Cheryl

Thanks! Excited to get started and start feeling like "me" again!

Tuesday, January 19, 2010 - Brenda

Thanks for the plan. It should be more effective then working out at random. Can not wait to start.

Tuesday, January 19, 2010 - phoenda

i am so excited.. i have been trying to lose my baby fat for 5 months now.. no luck so far.. i just havent had the motivation to do it on my own.. with this i can have plenty of help.. without spending a whole bunch of money on a tape or gym membership.. :)

YAY!!!!!!!

Tuesday, January 19, 2010 - Jazz

I'm ready to start.

Tuesday, January 19, 2010 - Amber

I'm really excitted to start this program. And I just cant belive its here already.

Tuesday, January 19, 2010 - Oril

I forgot we were starting today so the email was a great reminder. I got excited when I received the email. Thanks so much!!

Monday, January 18, 2010 - Melissa C

I'm so excited! I know this is going to help me get back on track after being pregnant and having a baby. I can't wait to get started!

Monday, January 18, 2010 - Tlan

Glad to see I'm not the only one needing to lose 20 lbs of pregnant weight let's get busy

Monday, January 18, 2010 - sherilyn

140lbs... im so ready to get rid of this unwated weight and go back to the weight i was before the pregnacy.... long and hard 8 weeks but so worth it!!!

good luck everyone

Monday, January 18, 2010 - Alh1203

Love how it's broken down into multiple videos instead of one long one! Looking forward to this!!!

Monday, January 18, 2010 - Wanda

I have been working out for the past 4 months and I went from 185lbs after baby's birth to 163lbs (current). This was all just by going on morning walk's with baby in stroller.

I can't Imagine what will happen with all the extra weight by doing the challenge. So happy!!!

Thank You....

Monday, January 18, 2010 - joyce

my mind is ready,hope my body is too.

Monday, January 18, 2010 - christa

will i see a reduction in cellulite by the time we finish in march. or will i need to do something in addition to this. i'm 8 1/2 minths pregnant and can't lift over 25lbs with my upper body and no weight lifting with my lower body until after baby comes.

Monday, January 18, 2010 - Tricia

i am excited. thanks

Monday, January 18, 2010 - Tiffany

I'm hoping to loose 40lbs... the baby fat and some prior... good luck girls, hope we can all hang in there and get the results we really want!!

Monday, January 18, 2010 - Toshmika Ward

I signed up for the challenge but did not receive the email reminding me that today was the start date does that mean I amout of the running for the challenge

Monday, January 18, 2010 - PF Admin

To answer Shawanda's question:

If you choose the chest press instead of the push-ups and do not have weights available, try using cans of food or half gallons of milk instead of weights.

If you do not have a bench available for doing dips, try using a sturdy chair.

Monday, January 18, 2010 - itzel

Thanks I'm going to do. I have the same question as Dominique

Monday, January 18, 2010 - Shilpa

im really excited..thanks for being so motivating..i have 25 lbs to lose

Monday, January 18, 2010 - Ashley

me too

Monday, January 18, 2010 - Caroline

I didnt realize it was the 18th already! It was a nice surprise to see the email that the Shape up started today! I am soo excited and looking forward to using this challenge as a starting point to a healthier lifestyle!!!

Monday, January 18, 2010 - Parris

Thanks i am ready to get back to my pre pregnancy weight

Monday, January 18, 2010 - Shawnette

I have been waiting for an excuse to get back in shape. This is it!! Good luck to all mommys out there!!

Monday, January 18, 2010 - Melissa

Hope i can stick to it(:

Monday, January 18, 2010 - yoliy

Super excited to begin my road to being a healthier mother and wife for my family and for myself!!! :)

Monday, January 18, 2010 - kari

thanks im ready to get in shape and get rid of my baby fat and get back to my pre pregnancy weight i have 20 lbs to loose

Monday, January 18, 2010 - sarah

good luck to me, and everyone else

Monday, January 18, 2010 - erin

hope this works

Monday, January 18, 2010 - Shawanda

What do we do if we don't have some of the equipments to perfrom the exercise?

Monday, January 18, 2010 - Nicole

Thanks for the motivation! off for a quick walk rather than sitting inside looking out the window while holding my baby. :)

Monday, January 18, 2010 - dominique

how do you guys monitor and know if a person is doing the workout challenge. how do you determine the winner.

Monday, January 18, 2010 - Chriseni

I am so excited about being a part of this Shape Up Challenge. I love the guidance that will be used to promote healthy living!

Monday, January 18, 2010 - Nadine Nana

Thank you

Monday, January 18, 2010 - fabiola

I'm excited to start!

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