Transcript
Grills
Weight Loss Challenge Kit www.georgeforemancooking.com/weightloss
Grills
Table of Contents
GETTING STARTED
EXERCISE AND FITNESS
Starting Checklist.......................................................... 3
The George Foreman® Grills Fitness Plan................ 84
Success Tips.................................................................. 4
How to Use a Pedometer........................................... 85
Recommended Schedule............................................. 5
Exercise Tips............................................................... 86 Rating of Perceived Exertion Scale........................... 87
MEAL PLANS AND MORE
Power Workout Phase 1............................................. 88
The George Foreman® Grills Meal Plan...................... 6 Calorie Calculator......................................................... 7
Power Workout Phase 2............................................. 91
Meal Plan Prep Steps & Tips........................................ 8
CHALLENGE WORKSHEETS
Grocery Shopping Guide.............................................. 9
Weight Loss Goal Tracker.......................................... 95
Grocery Shopping Cheat Sheet................................. 10
Three-Day Initial Step Test ........................................ 96
Cooking on your George Foreman Grill.................. 12
Food Tracker................................................................ 97
George Foreman® Grills Time & Temperature Chart... 13
Fitness Tracker.......................................................... 100
Week 1 Shopping Guide............................................. 14
Measurement Tracker............................................... 103
Week 1 Meal Plan........................................................ 15
Final Essay................................................................. 105
Week 2 Shopping Guide............................................. 29
George Foreman® Grills Weight Loss Challenge Final Checklist........................................................... 106
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Week 2 Meal Plan........................................................ 30 Week 3 Shopping Guide............................................. 44 Week 3 Meal Plan........................................................ 45 Week 4 Shopping Guide............................................. 59 Week 4 Meal Plan........................................................ 60 Portion Perfect............................................................ 74 Calorie Chart................................................................ 75 Sample Build-A-Meal.................................................. 77 Restaurant Guide........................................................ 78 Drive-Thru Dilemma.................................................... 80 Skinny Sip’n................................................................. 81 Energy Density and Food........................................... 82
Bethanny
Krista
Michelle
W
elcome to the George Foreman® Grills Weight Loss Challenge. By entering this challenge, you have made an important decision to make positive changes in your lifestyle, plus you may be eligible to win a Grand Prize of $2,500. After 12 weeks on this program, many people have lost weight and pants sizes, and gained energy and confidence. What are you waiting for? Here’s how to get started:
1)
Write down three goals you want to accomplish during your George Foreman® Grills Weight Loss Challenge in the Weight Loss Goal Tracker. Post them in a place you will see every day, and review them often to stay motivated. You can do this!
2)
Join the George Foreman® Grills Facebook® group at www.facebook.com/GeorgeForemanHealthyCooking to support and interact with others who are taking the George Foreman® Grills Weight Loss Challenge. Visit this page often for inspiring success stories and tips, information and recipes, and to share your story with others.
3) 4)
Use our Calorie Calculator to calculate how many calories you should consume each day. Our meal plan is based on 1,200 calories/ day with options to add snacks and portions to reach 1,500 or 1,800 calories/day. Once you have calculated how many calories you should consume each day to achieve your weight loss goals, review the first week’s recommended meal plan, snacks and grocery list and shop for your first week of groceries.
getting started
Grills
Starting Checklist
5)
Using a pedometer to track your steps each day is an excellent way to squeeze in more exercise. Take our Three-Day Initial Step Test with a pedometer, and after three days set a step goal for each day and try to increase your goal weekly.
6)
Review our recommended Power StrengthTraining Routine (Power Workout Phase 1 and Phase 2) and learn how to incorporate simple strength-training exercises into your routine.
7) 8)
Review our Success Tips and Recommended Schedule so that you know exactly what to do on your first day.
What are you waiting for? It’s time to start your weight loss journey! We wish you the best of luck during the George Foreman® Grills Weight Loss Challenge.
www.georgeforemancooking.com/weightloss
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Success Tips
Michelle
Bethanny
Krista
Lost 25 lbs.
Lost 15 lbs.
Lost 20.7 lbs.
Lost 43.25 in.
Lost 35 in.
Lost 24.5 in.
Favorite recipe Chinese Chicken Salad
Favorite recipe Chicken Quesadilla and Garden Salad
Favorite recipe Steak Stir Fry with Brown Rice
Favorite exercise Squats
Favorite exercise Triceps Press
Age 40
Age 30
Favorite exercise Lunges
Age 28
REAL LIFE SUCCESSFUL “Knock-outs”! losing weight requires hard work and dedication, but the reward is worth all of the effort! You’ve made a decision to improve your well-being and it’s important to remember why you’ve made a commitment to bettering your health when temptation strikes! Having slip-ups is part of the process of making a change, but by having a clear idea of what your priorities are, you will be able to get right back on track.
Write a list of three reasons why making lifestyle changes to improve your health is important to you in the Weight Loss Goal Tracker and keep it handy. Post it where you will see it every day to remind yourself of your goals: near your mirror in the bedroom or bathroom, on the fridge in the kitchen.
Examine Your Habits. Understanding what situations and factors from the past made it difficult to eat well and exercise is important to achieve weight loss. For example, you may find that you often eat out and overeat because you have not taken time to plan and prepare delicious and healthy options. Pinpointing challenges that are more difficult can help you narrow your focus and make an action plan to prevent obstacles.
If you need help creating an action plan to break specific habits, reach out to your fellow George Foreman® Grills Weight Loss Challenge participants and The George Foreman® Cooking Team on our Facebook® page.
getting started
Expect Temptation. You may find friends, family members or yourself saying “one little bite won’t hurt you.” While there will be moments when you are tempted to skip a workout or stray from the meal plan, these thoughts and comments can undermine your goals. It’s important to step back, breathe and remind yourself why you’ve decided to make a lifestyle change. The Glass is Half Full. Making changes to improve your
health is a positive step that will not only make you feel better, but will also inspire others to improve their own wellbeing. We all have thoughts or self-talk running through our head all day. This self-talk can either help you reach your goals or drag you down if you let it. Remember that making smart nutrition decisions and committing to your exercise is for you and your health. For example, instead of thinking “I‘m tired and I don‘t want to exercise,” it’s more effective to remind yourself, “Once I’m finished I will feel great and can relax and enjoy time with my family.”
Be Realistic and Expect Setbacks. Remember that no one is perfect. Learn from your mistakes and move forward. Stick to your nutrition and exercise goals as best you can and don’t give up! Be flexible, if you have a setback, get back on track and keep going. It is just a setback! Look at this as a learning experience. Maybe you have let slip-ups become an excuse to quit in the past, so use this opportunity to change that way of thinking. You are only human. If you missed a workout, make your next workout even better. If you indulged in some junk food, make your next meal or snack a healthy one and move on from your slip-up. Remember that it’s important to focus on turning a negative into a positive and most importantly, YOU CAN DO THIS!
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Keep Your Eye on the Prize. Improving your health and
Recommended Schedule
Tuesday
Wednesday
Review your goals and re-energize for the week. How did you do last week? If you had a set-back, that’s ok, you can get right back on track!
Thursday
Friday
Prepare your fruits and vegetables.
Sunday
Grocery shop and prepare your meals.
Prepare your fruits and vegetables.
Step goal training + Strength training
Step goal training
Step goal training + Strength training
Step goal training
Step goal training + Strength training
Step goal training
REST Try incorporating a walk with friends or family to spend time catching-up and sneaking in a few extra steps!
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Recommended Exercise
Saturday
“Free” day! Enjoy some of your favorite foods or combine with the meal suggestions.
Meal Plan
Recommended Schedule
Monday
getting started
SPECTRUM IS NOT GIVING MEDICAL ADVICE. CONSULT YOUR PHYSICIAN BEFORE BEGINNING A DIET OR EXERCISE REGIMEN. WEIGHT LOSS MAY VARY. 5
