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

2. 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%

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

4. 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

5. 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