Healthy Bride News

Tacoma 6-Week Program

• Monday, Jan. 9th, 6:30pm Get Fit, Feel Fabulous Workouts for Brides
• Wednesday Jan. 11th 6:30pm Get Fit, Feel Fabulous Workouts for Brides

Mill Creek: 6-week program

• Thursday, January 12th 6:00pm Get Fit, Feel Fabulous Workouts for Brides

You can sign up for one, two or three nights per week. Minimum class size: 5 Maximum class size: 8 Seattle/Mill Creek; 10 Tacoma

1. Find the race
2. Enter the race
3. Plan my workout schedule
4. Implement the schedule
5. Find an adventure race group to learn from
6. Compete and Finish!

Chances are that your goals are not the same as mine and some of you may have resolutions that involve losing weight. Let's just say that you want to lose 5 pounds. It's really just a math problem,so let's look at it that way.

1 pound = 3500 calories 5 pounds=17,500 calories 5 pounds lost in 5 weeks is really very obtainable, with some work.
Ok, so if you are a 150 pound woman and you want to weigh 145. I recommend you try to drop just one pound per week (a deficit of 3500 calories per week, or 500 calories per day). You can do this most easily by eating less and exercising more. Let's say you have been exercising 2 days per week and eating 2200 calories per day. To lose a pound, you will need to either drop your daily caloric intake to 1700 calories per day, Or bump your exercise up to 500 calories per day.

Or you can eat 250 calories less per day and exercise for 250 calories per day.
Anyway, here is a 1700 calorie menu:

• Maintenance Calories = 2200 Deduct 500 Kcal
• Total Calories = 1700

• 8 Carbohydrates
• 6oz Protein (169.8grams)
• 3 Fruits
• 2 Vegetables
• 2 Dairy
• 2 Fats

• 2 Carbohydrates
• 1oz Protein (28.3grams)
• 1 Fruits
• 1 Dairy

• 3 Carbohydrates
• 2oz Protein (56.6grams)
• 1 Fruits
• 1 Vegetables
• 1 Fats

• 3 Carbohydrates
• 3oz Protein (84.9grams)
• 1 Fruits
• 1 Vegetables
• 1 Dairy
• 1 Fats

• Bicycling at moderate effort for one hour (12- 13.9 mph)
• Jogging at a 12 minute mile pace for one hour
• Scrubbing floors (on hands and knees) for 1.5 hours
• Cross Country Skiing moderate effort 1 hour

If you really do want to change your weight, here is a list to ask and consider:

1. What do I really want my weight to be? Why?
2. What am I willing to give up to achieve my goal?
3. Keep a food log for at least 4 days including one weekend day
4. Analyze your food intake www.mypyramidtracker.gov is my favorite site for this analysis.
5. Are you thirsty or hungry? Drink enough water
6. Analyze your exercise habits. Are you huffing and puffing and sweating when you work out? If not, you may want to step things up a bit.
7. Hang in there, and don't throw in the towel after a few "bad" days.

A personal life coach will help you achieve goals we have only dreamt about. Life is meant to be easy and enjoyed; yet sometimes we repeat the same bad habits and get frustrated when we experience disappointing outcomes.

Peggie Dickens, Personal Life Coach, offers you the opportunity to take a broader look at how you “do” life. She will guide your inner wisdom to the surface; help you experience clearer thinking, greater focus, more integrity in your communication, and a stronger connection with your self and others.

The personal connection you will feel with Peggie will be loving, caring, insightful and full of strength. She will create an environment where your dreams can soar.
Clients use Peggie’s services for personal growth, professional growth, and making significant life changes (Like a wedding!)

Some of her clients have this to say: “I’m so thankful for your help and guidance.”-- Susan “I loved, loved, loved our talk today. What I love the most is that you can see clearly what I am clouded about. I am in an emotional state and you are looking in on my situation without any emotion. You are just looking at the finish line.”--Vickie “Whew, I am so lucky to have found this relationship with you. I think I have tended to give up before really trying in anything else I have ever done in my work life. “--Bill “You are the best coach ever. You’re amazing and I love ya!!!”--Catherine ‘Thank you, thank you for your wonderful advice/wisdom/insight. You’re a gem.”--Sam “You are a very generous person”--Sarah

Give Peggie a call for a consultation. 206-795-2336 or by email at: Peggie@coachpeggie.com

I am leading a "Healthy Body Program" at Donaldson Fitness at noon-1pm Monday - Thursday. This class is focused on weight loss and building healthy habits. We use a nutrition work book and workout together (2 days cardio, 2 days weight training) for 6 weeks. Cost is $225 for Donaldson Fitness Members, and $295 for non-members. The program is for women only. If you have interest or know someone who else who may have interest, please have them email me.

Blog: I have started a blog and hope you will join in. The blog is located on the news page. Check it out!