Healthy in Body and Mind's 12 Week Challenge - Week 1

Healthy in Body and Minds
12 Weeks to a
Healthier You!

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http://www.healthyinbodyandmind.com Healthy in Body and Mind’s 12 week challenge

Disclaimer
While the contents of this web site (http://www.healthyinbodyandmind.com) and this Healthy in Body and Mind 12
week program have been provided in good faith, no warranty is given as to the accuracy or effectiveness or safety or
any of the comments, suggestions or information provided herein.
As a condition of access and use of this website (http://www.healthyinbodyandmind,com) and this Healthy in Body
and Mind 12 week program, readers must agree that, before embarking on any form of diet, exercise program or other
treatment (broadly defined), they will consult their own doctor or other health care professionals face-to-face and
discuss any matters found on this website (http://www.healthyinbodyandmind.com) or this Healthy in Body and Mind
12 week program that may apply or be of interest.

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http://www.healthyinbodyandmind.com Healthy in Body and Mind’s 12 week challenge

Welcome to Week 1
Today is the first day of a new life for you. You are about to embark on a journey.
A journey that wil give you more energy to enjoy al that life has to offer.
To start off, throw away your scale. You will not need it at any point in these twelve weeks.
Imagine a professional MMA fighter. A professional MMA fighter can ‘cut’ weight in a matter of weeks. If
they are able to drop such an amazing amount of weight in weeks, and then put it right back on, it shows the
illusion of the numbers and how quickly they can change both ways. Don’t get caught up in
illusions. This is a healthy change to your body and mind that will benefit you past a number on the
scale.
Next you need to believe that food is not the enemy. We will show you healthy food choices that
will help you find pleasure in food. You need to believe that exercise can be enjoyable. We will offer
suggestions that will help you view exercise as something you will look forward to doing.
In addition to healthy choices in food, proper hydration, and proper exercise, you need to consider what
you feed your mind.
We will suggest a different book each week for you to read. Try to finish the selected book within the week,
reading a few chapters a day preferably just before you sleep. Allow your mind to be inspired by the book.
Each book suggested will help create new thought patterns, and will assist in your development of self-
control.
Healthy weight loss occurs the same way weight gain occurs, over time. Give us 12 weeks to show you how
to feed your mind and body healthy alternatives. Believe in us as we believe in you!
No gym pass needed
No personal trainer
No expensive supplements


All we need you to do is believe. Believe in yourself, and your ability to lose weight. Surround
yourself with people that believe in you, then pay it forward, and post your success story on
http://www.healthyinbodyandmind.com. People inspire people. We love to read real life experiences
we can relate to. It gives us hope.
Take your first step and meet with your family doctor. Consider your family doctor a person standing in
your corner at all times. All concerns should be reported to your family doctor, and this entire plan should
be printed and viewed at your next doctor’s appointment, before proceeding. Adjust this plan in whatever
way your doctor feels is necessary to allow you ultimate success.
Now turn the page, and let’s get started!

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http://www.healthyinbodyandmind.com Healthy in Body and Mind’s 12 week challenge

Week 1

Helpful Tips: Switch your plates and bowls from full size to half size and use these smaller plates
every day at every meal. If you have had all your recommended portions sizes in all the food groups and you
are still hungry, have a glass of water and give yourself 5 minutes. If you are still hungry after the water,
brush your teeth and give yourself 5 minutes. If after ten minutes you are still hungry, have a portion of
vegetables, and a dip of your choice. Don’t fret about the calories in the dip. We are making a habit change,
and if you don’t normally snack on vegetables, we want to make the experience as enjoyable as we can. It is
important that you change your initial habit from immediately filling your need to eat with some other
activities. Soon your mind will tell your body it doesn’t need to eat right away, it is comfortably able to wait.
Let your mind fill with images that inspire and motivate you. Surround yourself with
as many positive people and experiences that you can. We are going to start your reading off with a Nelson
Mandela book to soothe your soul. This is a book about a man who had to overcome many things in life.
Whenever you are frustrated at your body image, imagine Nelson Mandela, and everything he needed to
overcome. There were many times in his life he could have quit, but he never did.
Quote of the week:
"I learned that courage was not the absence of fear, but the triumph over it. The brave man is
not he who does not feel afraid, but he who conquers that fear. "
- Nelson Mandela
Book of the week - Conversations with Myself [Hardcover] Nelson Mandela (Author):

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http://www.healthyinbodyandmind.com Healthy in Body and Mind’s 12 week challenge

Week 1 Healthy Food Picks
Healthy
Healthy Fruits
Healthy
Healthy Whole
Healthy Lean
Beverages

Vegetables
Grains
Protein





Start your day with 1
APPLES
BROCCOLI
BROWN RICE
SALMON
cup of Organo Gold
Research has found a
Of all the vegetables
The fiber in brown
Salmon is low in
coffee. This
link between
in the brassica family
rice can help to lower
calories and
Ganoderma enriched
quercetin – found in
broccoli has the
blood cholesterol
saturated fat, yet
coffee is a detoxifier.
apples – and
highest levels of
levels and keep blood
high in protein, and a
It will cleanse your
protection against
protection against
sugar levels even.
unique type of health-
body and flush out all
Alzheimer’s disease.
prostate cancer.

promoting fat, the
the toxins that are


WHOLE GRAIN
omega-3 essential
sitting.
GRAPES
CARROTS
BARLEY
fatty acids

Grapes are rich in
The richest in
This extremely

Drink lots of water.
polyphenols – which
carotenes of all plant
nutritious starchy
CHICKEN
The Ganoderma
protect our hearts,
foods, carrots offer
grain contains
Chicken is a very
needs water for it to
improve circulation,
protection from
soluble fiber that
good source of the
clean and renew.
and help lower
cancers and
helps to lower “bad”
cancer-protective B

cholesterol – and
cardiovascular
blood cholesterol and
vitamin, niacin.
protect us from
Components of DNA

have antifungal
disease.
properties

hormonal cancers
require niacin, and a

BELL PEPPERS
and heart disease.
deficiency of niacin
APRICOTS
The bright colors of

(as well as other B-
Both fresh and dried
bell peppers contain
AMARANTH
complex vitamins)
apricots are highly
high levels of
Amaranth seed is
has been directly
nutritious and have a
carotenes for heart
high in protein (15-
linked to genetic
low glycemic index
health and cancer
18%) and contains
(DNA) damage.
making them an
protection.
respectable amounts

excellent food for

of lysine and
EGGS
sweet-toothed dieters.
LEEKS
methionine, two
Eggs are a good

Leeks contain
essential amino acids
source of low-cost
important amounts of
that are not normally
high-quality protein,
flavonoid kaempferol,
found in grains.
providing 5.5 grams
which has repeatedly
of protein (11.1% of
been shown to help
the daily value for
protect our blood
protein) in one egg for
vessel linings.
a caloric cost of only
68 calories.
DAILY GOAL:
PORTION SIZE:
TIPS FOR SUCCESS:
4 portions of vegetables
One portion size is equal to Eat as often as you can.
3 portions of fruit
the size of your palm.
Have a varied diet.
3 portions of whole grains
Control your hunger with
3 portions of lean protein
References: 100 Best Health Foods: The
Ultimate Superfoods for Healthy Living Including
your mind.
8 glasses of water
100 Nutritious Recipes [Paperback] Parragon
Books
http://www.whfoods.com

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http://www.healthyinbodyandmind.com Healthy in Body and Mind’s 12 week challenge


Exercises: Week 1.
Invest in a good pair of running shoes. Visit http://www.healthyinbodyandmind.com and click on the
‘LOSE WEIGHT NOW!’ tab. Watch the ‘How to choose running shoes’ video. It is extremely important to
make sure you have a good pair of running shoes. It will help prevent injury and can be a reminder of the
very beginning of this wonderful journey you have now started.
This week we will do walking, walking with hand weights and lunges. Please visit
http://www.healthyinbodyandmind.com and click on the ‘LOSE WEIGHT NOW!’ tab. Watch the videos
on ‘How to do a walking lunge exercise’ and ‘How to use hand weights while walking’. Pay close attention
to your breathing. Take this time to reflect on the amazing day you are about to have, and
think and imagine your new body. Remember the book you are going to enjoy at the end of each day, and
think of the wonderful healthy food that is going to nourish your body.
Make as many small changes as you can. Walk to your mailbox to collect your mail, take the stairs every
time over an elevator or escalator, push yourself at all times.
Make a point to keep your body busy as often as possible. Doing martial arts is a wonderful way
to relax your body and relax your mind. There are many forms that you can enjoy doing, within the
comfort of your own home. As you are waiting for dinner to cook, or for laundry to finish, you can try
upper cuts, and right and left hooks. Start with 12 reps, and three sets. Try to do this twice a day, 5
days a week. Imagine any stress you had being eliminated with every single swing. Alternate both the
left and the right arms. This week is not focused on technique; it is focused on getting your body use to
moving again. Empty your mind and focus on the new you. The below is an example of how you
week will look. Change these days to whatever days work better for you.
SUN
MON
TUE
WED
THU
FRI
SAT
Rest Day
Walk for 20:00
50 walking
Rest Day
Walk for 20:00
50 walking
Walk for 20:00

mins
lunges

mins
lunges
mins with






hand weights
Hooks 3 sets
Hooks 3 sets
Hooks 3 sets
Hooks 3 sets
(2 lb weights)
Upper cuts for
Upper cuts for
Upper cuts for
Upper cuts for

3 sets
3 sets
3 sets
3 sets
Hooks 3 sets
BREAK
BREAK
BREAK
BREAK
Upper cuts for
Hooks 3 sets
Hooks 3 sets
Hooks 3 sets
Hooks 3 sets
3 sets
Upper cuts for
Upper cuts for
Upper cuts for
Upper cuts for
BREAK
3 sets
3 sets
3 sets
3 sets
Hooks 3 sets




Upper cuts for




3 sets

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