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!