Week 3: Exercise of the Week

The exercise of the week for Week 3 in the Extreme Self-Care program is The Squat. With feet shoulder width apart, fold your arms in front of you and lower your body as if to sit down in a chair. Stop as if you were just above the seat and hold your squat for a 5-count. Do 3 sets of 10 reps every other day this week.

Week 3: The Agenda

Week 3 of Extreme Self-Care begins with this agenda:

1. Review your food and exercise log/journal.
2. Take measurements and track them in your journal.
3. Choose music to workout with and hold your focus.
4. Remember that you must eat fewer calories than you are using in order to move the numbers on the scale and on the tape measure!

Week 2: Recipe of the Week

This week's recipe is quite simple. I hope you will enjoy it!

Sara's Super Salad

Begin with fresh salad greens and add beets (not pickled), black beans, corn, onion, and shredded cheese. Top with a salad dressing spritzer. (Balsamic is my favorite!)

Week 2: Exercise of the Week

For this week's exercise of the week I recommend adding Pilates and Yoga moves to your 30 minutes of walking. There are many good DVD programs available - or you can sign up for classes at your gym or fitness facility. Actually, Dr. Oz has an excellent 20-minute workout in his You: On a Diet . The point here is that you need to add exercise moves to your walking - but don't stop walking.

If you need specific recommendations, email me or call me.

Enjoy your workouts this week!

Week 2: The Agenda

Welcome to Week 2 of the Extreme Self-Care Program with Sara Fitts! This week the following assessments need to be completed: Extreme Self-Care 2.0 and The Quality of Life. If you need "extras" of these assessments, please email me and I'll get them to you quickly.

The questions for your consideration (and our discussion):

1. Regarding your wheel exercise, how are you managing each of the 8 areas? What are your problem areas? What area has been easiest and what area has been most difficult?
2. How is your stress level? How has it changed since you began this program?
3. What has changed in your environment? How has it changed specifically?
4. What have you done for fun?
5. What are your "special care" items for this week?
6. Where do you need extra support?

Week 1: Recipe of the Week

Try my breakfast shake for a quick and easy way to have fruit, dairy, and protein to start your day. It also can be used as a snack later in the day.

Sara's Breakfast Shake

1/2 cup of plain or vanilla yogurt (low fat or nonfat)

1 cup of skim milk

1 banana

1 cup of fresh or frozen fruit of your choice (cherries, peaches, blueberries, strawberries, etc.)

honey (sweeten to taste or 1 teaspoon)

2 teaspoons of whey powder

ice cubes if fresh fruit is used, otherwise the frozen fruit will serve the purpose

Place all ingredients (in the above order) in a blender and blend until smooth. Pour into a glass and enjoy.

Makes 2 servings.

Week 1: Exercise of the Week

The exercise for Week 1 is walking. Either on a treadmill, track, or in the neighborhood, walk for 30 minutes each day. [If you haven't exercised in a while, go easy and take your time. You can build yourself up to 30 minutes over a period of time.] Listening to music while you walk will help hold your focus and keep you motivated.

The benefits of walking are tremendous. We gain clarity, have time to think, and get fit at the same time. It also is a wonderful time for meditation.

Make this a priority! The benefits will continue to multiply over time.