TRANSFORMATION GUIDELINES

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Elwin Shepherd
5 years ago
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Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefe hon God with your bodies.

1 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefe hon God with your bodies. ~ 1 Cinthians 6:19-20 TRANSFORMATION GUIDELINES Weight loss should be the result of healthier eating and exercise habits. Participants are on the hon system and should participate in a healthy and fair manner. F a little friendly competition, groups can be fmed f accountability and motivation. F example a ministry may want to fm a group several groups within a ministry. i.e (Ushers Ministry, Special Needs Ministry, etc) A Lifestyle of Logging: Use the LoseIT app to log all meals, wkouts, water intake etc. Get into the habit of logging all activities. By logging you can keep track of your progress LoseIT allows you to integrate social netwks, this adds another level accountability and motivation The Challenge Function In LoseIT we will use the challenge function keep track of individual and team progress. Go to LoseIT app > Under Challenge > find LWCC- Transfmation Challenge To Win the Challenge: Weight loss challenge: Winners are determined by the total points accumulated. Points are accumulated by logging meals, wkouts, water intake, etc. You can participate my manually logging using the template at the back of this packet. However, challenge winners will be based on the participants that have logged via the app, LoseIT. Suggestions on how to win: Follow the suggested meal plan f 6 weeks, no deviations! Follow the suggested wk out plan + challenge yourself to do me Do not skip meals Drink the recommended amount of water Keep a daily log (LoseIT app manual log) of your meals & wkouts. HOLD YOURSELF ACCOUNTABLE FOR THE BODY YOU DESIRE TO HAVE! Get in tune with your body! Take pictures of your body each week Do not cheat! DO NOT CHEAT! Stay positive! Celebrate your progress along the way

2 Six Week Daily Meal Plan f Weight Loss 4 Egg Whites ½ cup oats Small fruit bowl 1 piece of whole grain toast Egg white Omelet w/peppers and green veggies 4 Egg Whites Spinach/tomatoes Or Asparagus Eat f the body you want, not the body you have MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 MEAL 6 Protein 5 oz. Chicken 1 Piece of 5oz Fish, lean Air Popcn Shake beast, Turkey, Fruit beef, chicken With hand full Fish (Apple, beast of nuts Apple w hand 2 Cup me Berries, 2 Cup me full of Vegetables Grapefruit) Vegetables unsalted a Green Leafy 1 pack of tuna a Green Leafy almonds, Salad w/low in water Salad w/low Edamame peanuts, fat dressing fat dressing (light salt) walnuts, vinaigrette pecans, balsamic Raw veggies sunflower peppers w/ seeds ½ Cup Brown hummus Cup of Bean small meal pistachios Rice, Soup chicken/fish Sweet Potato, Vegetable w/green Low Fat Red Potato soup veggies Yogurt Quinoa w/fruit *eat meat, veggie and meal 3 Protein Shake Rice Cakes Plain w/nature peanut butter Almond butter Shrimp and Vegetable stir fry

3 1 cheat meal a week! Drink half of your body weight in ounces of water daily Please Note: Choose from the following sodium-free seasonings f foods: Mrs. Dash, garlic, onion, lemon lime juice, vinegar, pepper, rosemary, basil, spray butter etc. Peppers, mushrooms and onions are considered free foods and can be utilized in any meal. You can't out-train a bad diet! Track all your foods f the day. 1. Eat Clean 2. Eat a Protein at every meal snack 3. Eat very 2 to 3 hours 4. Drink 64oz of water daily Whether you eat at 5 a.m. 10 p.m., the same fundamental principles apply. Focus on what you eat and the amount, and you'll be fine. Supplements: 1. Protein Powder: You need protein in your diet. Sometimes your budget your schedule makes it tough to eat all the chicken and fish your body requires. This is the efficient and cost-effective way to make sure you don't fall sht of your protein goals. 2. Fish Oil: This supplement offers all-in-one magic. It improves heart health, lowers triglycerides, helps you recover from tough exercise sessions, and maintains good brain health. 3. Multivitamin: This is the staple of a supplement protocol. Your improved diet will undoubtedly be packed full of the nutrients your body wants, but the multivitamin makes sure your body has everything it needs. Think of it as a dietary insurance policy. F while bodily training is of some value, godliness is of value in every way, as it holds promise f the present life and also f the life to come. ~ 1 Timothy 4:8

4 I can do all things through him who strengthens me. ~ Philippians 4:13

5 Total Body Fat Burner Wkout Interval training involves bursts of high intensity, alternating with periods of rest low activity. It can supercharge your fitness, boost your metabolism, burn off that extra fat and start reaching those goals you set f yourself. Perfm step 1-7; take a 90 seconds break; that is 1 cycle. Do 4 cycles 2-3 times each week. 1. Chest 15 pushups 2. Back 15 bent over rows 3. Legs 15 squats lunges 4. Shoulders 15 Lateral Raises 5. Biceps 15 Bicep curls 6. Triceps 15 Dips 7. Abs 15 Crunches Sit Ups

6 Circuit Training Circuit training is one of the best methods of exercising as it provides excellent all round fitness, tone, strength, and a reduction of weight and inches. In sht, maximum results in minimum time. At home 2 times weekly Perfm each exercise consecutively and with as much speed as possible. Once each exercise is completed rest 1 to 2 minutes and repeat up to 4 cycles. Timed Circuit: Do as many push-ups as you can in 30 seconds, then rest f 30 seconds. Do as many squats as you can in 30 seconds, then rest f 30 seconds. Do as many sit-ups as you can in 30 seconds, then rest f 30 seconds. Do as many chair dips as you can in 30 seconds, then rest f 30 seconds Do as many lunges as you can in 30 seconds, then rest f 30 seconds. Do as many crunches as you can in 30 seconds, then rest f 30 seconds. Repetition Circuit: Do 15 push-ups Do 15 Squats Do 15 Sit Ups Do 15 Chair Dips Do 15 Lunges (each leg) Do 15 Crunches At your gym 4 times weekly Cardio: Treadmill Routine 30 to 45 minutes Incline Treadmill Walking (Speed 3.0 to 4.0mph, Incline 8%)

7 CARDIO CARDIO CARDIO Cardio Routine minimum recommendation is minutes, every day! 1. Treadmill incline walking. Incline 3 4 and Speed Step Mill/Stairmaster 4 5 speed. 3. Elliptical Machine intensity of 8 to minute on manual setting 1 minute Speed 3.5 ( a bit lower) Incline 1% 2 minutes Speed 3.5 Incline: 2% 3 minutes Speed 3.5 Incline: 3% 4 minutes Speed 3.5 Incline: 4% 5 minutes Speed 3.5 Incline: 5% 6 minutes Speed 3.5 Incline: 6% 7 minutes Speed 3.5 Incline: 7% 8 minutes Speed 3.5 Incline: 8% 9 minute Speed 3.5 Incline: 9% 10 minutes Speed 3.5 Incline: 10% 11 minutes Speed 3.5 Incline: 11% 12 minutes Speed 3.5 Incline: 12% 13 minutes Speed 3.5 Incline: 13% 14 minutes Speed 3.5 Incline: 14% 15 minutes Speed 3.5 Incline: 15% 16 minutes Speed 3.5 Incline: 15% 17 minutes Speed 3.5 Incline: 14% FWR Treadmill Routine 18 minutes Speed 3.5 Incline: 13% 19 minutes Speed 3.5 Incline: 12% 20 minutes Speed 3.5 Incline: 11% 21 minutes Speed 3.5 Incline: 10% 22 minutes Speed 3.5 Incline: 9% 23 minutes Speed 3.5 Incline: 8% 24 minute Speed 3.5 Incline: 7% 25 minutes Speed 3.5 Incline: 6% 26 minutes Speed 3.5 Incline: 5% 27 minutes Speed 3.5 Incline: 4% 28 minutes Speed 3.5 Incline: 3% 29 minutes Speed 3.5 Incline: 2% 30 minutes Speed 3.5 Incline: 1% 2 minute cool Down Speed 2.5 to 3.0 Incline:0% Note: If 3.5 speed is too high (starting out), lower it to 3.0. But your goal is to quickly build up to 3.5! You may need to make adjustments f treadmills that may not incline up to 15% your highest level of incline. Aerobic Training Methods & Their Advantages Walking (Burns Calies Per Hour)... Running (Burns Around 600 Calies Per Hour)... Cycling (Burns Around 600 Calies Per Hour)... Rowing (Burns Around 840 Calies Per Hour)... Swimming (Burns Around 600 Calies Per Hour)... Jumping Rope (Burns Over 1000 Calies Per Hour)... HIIT. Kettlebell Swings, Burpees, Jump Squats, Battle Ropes Lower Body Chair Squats, Chair Leg Extensions Chair Leg Curls Cardio Exercises that Burn Calies and Fat / Senis No matter how old you are, exercise can improve your quality of life and you don't have to spend a lot of time doing it to see and feel improvements. Like everyone else, senis need to engage in cardio, strength training, and flexibility exercises to stay healthy and maintain as much strength and functionality as possible. The Can Goods Wkout (equipment needed, 2 14oz can goods, chair with back suppt and towel) Upper Body Chest Incline Press Bent over Row Lateral Shoulder Raises Bicep Curls Triceps Extensions Cardio wkouts are extremely beneficial to your physical health. They keep your heart strong, give you great circulation and increase your endurance, strength and overall physical wellbeing. Walking minutes 3 to 4 times weekly is recommending. Stationary Bike is recommended if you have problems walking.

8 Food & Wkout Log Food Group Food Name and Amount SUN MON TUE WED THUR FRI SAT BREAKFAST Grains/Starches Vegetables Fruits Dairy Protein Fats/Sweets Beverages Comments SNACK LUNCH Grains/Starches Vegetables Fruits Dairy Protein Fats/Sweets Beverages Comments SNACK DINNER Grains/Starches Vegetables Fruits Dairy Protein Fats/Sweets Beverages Comments SNACK WORKOUTS Suggested wkout Other Wkout Cardio Other

9 MAP OUT YOUR F.I.T. JOURNEY WEIGHT LOSS GOALS WHY IS IT IMPORTANT TO YOU TO REACH YOUR WEIGHT LOSS GOAL? REACHING YOUR WEIGHT LOSS GOAL WILL NOTES STARTING WEIGHT ENDING WEIGHT LBS LOST Did you track your wkouts consistently? Did you log your meals consistently? Were you consistent with your water intake? Did this transfmation challenge improve your health and fitness? Do not confm to the pattern of this wld, but be transfmed by the renewing of your mind. Then you will be able to test and approve what God s will is his good, pleasing and perfect will. ~ Romans 12:2

Morning EAT Choose an Option from Meal 1. Mid-Morning EAT Choose an Option from Meal 2. daily schedule. Lunch EAT Choose an Option from Meal 3

Morning EAT Choose an Option from Meal 1. Mid-Morning EAT Choose an Option from Meal 2. daily schedule. Lunch EAT Choose an Option from Meal 3 One of the secrets to managing your weight is to eat six small meals a day. Keep your metabolism in high gear by feeding your body every few hours! Below is a suggested schedule to follow. Morning EAT