Daily Goals Suggestion List
- Eat a balanced meal or snack every three hours.
- Drink at least half my body weight (oz) of water.
- Eliminate all sources of liquid calories
- Eliminate all refined sugars & processed carbohydrates.
- Drink alcohol only on my cheat day.
- Eat breakfast every day.
- Do not skip meals.
- Avoid hydrogenated and saturated fats.
- Eat vegetables with every meal.
- Eat a lean protein, complex carb, and fibrous carb with every meal.
- Stop eating three hours before bedtime.
- Control portion sizes (refer to portion size guidelines).
- Consume 25 grams of fiber each day.
- Avoid all sugars and fruit juices.
- Avoid fast food.
- Replace butter and high fat spreads with jams & low fat spreads.
- Minimize coffee consumption to two cups a day.
- Schedule your cheat meals – limit to 10% of weekly meals.
- Avoid white bread, rice, & pasta.
- Eat complex carbohydrates such as whole grains, sweet potatoes, oatmeal & brown rice.
- Take the stairs instead of the elevator.
- Take a walk during my lunch break.
- Do not weigh myself for at least four weeks.
- Plan meals in advance.
- Shop the perimeter of the grocery store to find fresh foods.
- Establish realistic short-term and long-term goals and write them down (refer to goal setting sheet).
- Be physically active for at least 30 minutes every day.
- Write in Fitness Journal at least three days a week.
- Perform a fun recreational physical activity with family.
- Park farther away from my destination.
- Perform a stress relieving activity for at least ten minutes every day.
- Replace TV watching with physical activity.
- Do jumping jacks and crunches while watching TV.
- Always be conscious of my eating.
- Identify emotional eating triggers and practice substitute activities.
- Don’t eat while watching TV.
James Cipriani
Cutting Edge Personal Training
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Coach Cipriani is available for online personal training which includes
a 2-phase individualized training program, nutrition plan and unlimited email/phone
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time.
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So if you’re interested in having Jim as your own personal coach,
click the link above for more information and/or to purchase or email him with any questions you may have.