New Year New You Fitness Challenge Nicole Alexander MD MA Family Medicine UCLA Clinical Professor

Fitness Challenge 6 weeks, ends Valentines day Physical Activity 30 minutes 5 days a week Motivation- New Year, weight loss Accountable- exercise log, exercise prescription Goal weight loss 5-10lbs Nutrition is 90%

Physical Activity Instant recess videos Walking –fast pace Swimming Joining a gym Zumba Exercise videos

Nutrition tips Portion Control Food log Eat 3 meals a day, don’t skip meal/breakfast Mindful eating-20minutes for the stomach to register to the brain its full Increase water intake 8 glasses of water/day Increase fruits and veggies/half of plate, lean meat, limit sugar, soda, processed foods

Tips Do the challenge with a buddy Pack a snack-yogurt, fresh fruit and veggies, cut up, handful of nuts unsalted Take one day at a time Throw out tempting foods from pantry, frig Avoid fried food, package foods Fill up on protein-builds muscle, more satisfying