Happy New Year!

planks
The Day has Arrived! Time to start those New Year’s Resolutions! I came across an interesting article that actually recommends a class for how to keep your resolutions. See the link below if you are interested.

http://socialreader.com/me/content/yRw4M?chid=4587&utm_content=win20131231-2007&utm_medium=email&utm_source=toppicks&utm_campaign=cl20131231&email=ddbrock3%40gmail.comy

If one of your resolutions is to get back in shape and eat healthier, read on…
I have put together a nutrition and exercise plan for each day of the following week. The plan includes your weekly grocery list, all of your nutrition including recipes, and your exercise plan. Click on the link below to download and print your grocery list.
Grocery List

I am so excited to do this with you! HOWEVER, please note that if you don’t want to lose weight, you need to modify the nutrition plan. The plan has anywhere between a 500 calorie and 1000 calorie deficit each day depending on how intense your workouts are. The daily calorie total is between 1800 and 2000, and even less if you skip the condiments. So, if you don’t want to lose 1 to 2 lbs/week, you need to add calories by…increasing quantities, adding 2nd helpings, OR add liquid calories (juices, smoothies, Starbucks drinks, red wine, etc.)
peppermint mocha

If you are interested in joining a gym, now is a good time. Many gyms run specials throughout January. Our local YMCA is offering membership specials and our Shockwave launch begins Saturday Jan 4th.
Shockwave

See the link below for additional exercise venues below:

http://www.citizen-times.com/article/20131231/LIVING/312310032/1004/rss

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