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.

Week 1: The Agenda

Now that you have a plan based on where you are in the 8 areas of health, wellness and fitness - let Extreme Self-Care begin!

1. Celebrate your body as perfect and whole as is - no matter what.
2. Celebrate your uniqueness.
3. Choose clothes that flatter your shape and size - and reflect who you really are.
4. Stand tall - and be proud of who you are.
5. Respect your body by practicing sound nutrition and begin a fitness program that stretches and strengthens you.
6. Get enough rest, sleep, and quiet time.
7. Be your body's best friend: support it, soothe it, congratulate it, listen to it, talk to it.
8. Live the life you want - now. Stop waiting. Do it now. Live it now.
9. Learn new things related to health, wellness, and fitness. Be open to these new learnings.
10. Make yourself a priority.

Begin your journal. Begin a new page everyday with the date and day of your program. List everything you eat for breakfast, lunch, dinner, and snacks. List how much water you drink. List what else you drink - tea, sodas, etc. list everything that you eat and drink on a daily basis. Also, list what your workout consists of for that day. If you didn't exercise, note that as well. This is your journal - your Extreme Self-Care journal and it will be your roadmap to success. You may also write how you feel, your ups or downs, your goals and how close your finish line is - if you want. This is optional; however, the food, water and beverages must be chronicled.

Use your support structures. This is an important week. If you need to call me or email me more often, do it! This is a critical beginning of your program. Hang in there and stand tall. You can do this! You will do this! You must do this for you!

Assessment 1: Health, Wellness & Fitness Quiz

Before we begin the Extreme Self-Care program, Assessment 1 must be completed. The purpose of this assessment is for you to articulate your health, wellness and fitness as you experience each area today - and to set appropriate goals in each of 8 areas. While Extreme Self-Care covers more than these 8 areas, they form the foundation. Here we go.

Please rate your health, wellness and fitness by candidly rating where you are right now today in the following 8 areas on a scale from 1 - 10 (with 10 being outstanding). Be sure to save this data in your Extreme Self-Care Notebook along with today's date.

1. Exercise: Where are you regarding your current state of exercise in your life?
2. Diet: Where are you regarding how well you make food choices for each meal?
3. Weight Management: Where are you with how satisfied you are with maintaining a healthy weight?
4. Hydration: Is your body well-hydrated with sufficient water?
5. Unhealthy Habits: How many "unhealthy" habits do you have? Do you smoke? Do you drink too much? Do you eat too much?
6. Stress Management: Reagardless of how much stress you have in your life, how well are you managing your stress?
7. Fun and Recreation: How satisfied are you with how much fun and recreation you enjoy in your life?
8. Nutritional Supplements: Do you take appropriate vitamins and other supplements?

• Based on your numbers, how do you rate your overall health, wellness and fitness?
• What areas do you want to focus on in the next 6 weeks? What areas will you focus on over the next 3 months? the next 6 months?
• Articulate where you are today with regard to your health, wellness and fitness. Be specific and candid.
• Articulate where you want to be regarding your health, wellness and fitness. Be specific and candid.
• What brings you to the Extreme Self-Care program?
• What do you hope to get from Extreme Self-Care?

Thank you for completing Assessment 1. You are ready for your first call! Please be sure to have this information and your notebook available for your call.

For those who are not enrolled in Extreme Self-Care with Sara Fitts, please continue to use this blog to support your efforts to improve your health, wellness and fitness. If you'd like to enroll at any time, please contact thecoach@SLFConsulting.com .

Welcome to Extreme Self-Care!

Extreme Self-Care is an investment in your personal portfolio. Living in today's world places many demands on your body, mind, heart, and spirit. The purpose of this coaching program is to guide you as you focus on yourself in order to strengthen your balance, wellness, and quality of life. The key word in the program title is "extreme". Since everyone has his or her own way of working this program, it is adapted to meet your unique and specific needs.

Sara Fitts is a professionally trained personal and business coach who is licensed to deliver this program. The cost is $150 for 6 weeks. In addition to the assignments and topics posted on this blog, you will receive a weekly one-on-one coaching call with Sara Fitts for 30 minutes. During this confidential session, you will design and develop your own unique and specific Extreme Self-Care program for your body, mind, heart, and spirit.

To enroll, please contact Sara Fitts via thecoach@SLFConsulting.com and get started in the November program. Space is limited - so don't delay!

If you've already enrolled, stay tuned for the first posts to begin!

For more information about Sara Fitts, please visit www.SLFConsulting.com today.