DAY #8 of The First 100 Days: A journey to health & wellness

The first 100 days: A journey to health and wellness.
Day #8

For the remainder of this “First 100 days” project we will continue to follow the NMR weight management plan. Over the next few weeks we will begin to re-introduce foods to our meals and incorporate exercise into our routine.

This week we will re-introduce lean animal proteins, egg whites, grains and sweet potatoes. No sugar, no bread (maybe Ezekiel bread), no dairy and limit coffee intake (≤3 cups/week). Our 1st “FREE” day will be on Sunday.

Before we began this journey, our goals were to lose weight. Our plan for that goal was to eat better and exercise often. FAIL. We have since learned that a plan needs to be specific and realistic.

Every Monday we will state our weekly goals and our plans to reach those goals. If you have your own weight loss or weight management goals, we suggest you try this as well.

(Realistic and time specific) For the next week (Jan 27th- Feb 3rd)

My Goals
Lose 3 lbs.
Exercise at the gym 5 days

My Plans
Continue to eat 3 meals and 2 snacks per day, one snack of those snacks will be a protein shake. No sugar, no bread (except Ezekiel bread), no dairy and limit coffee.

Drink one 20oz water per meal.

Go to the gym – Monday AM (done), Wednesday PM, Thursday AM, Saturday AM and Sunday AM

**On Sunday (Feb 3rd) we are allowed a “free” day to eat and drink whatever we want. I plan to indulge a bit (maybe a burger and a few cookies) but I will try not to go overboard because I now see how much better without it. I promise to be honest and let you know how it goes.**

We went to the gym this morning, I did 25 minutes of cardio and about 20 minutes on the weight machines. I felt good. I’m VERY happy that we can now eat lean animal proteins and I’m really looking forward to sweet potatoes later in the week. This week I am going to experiment with some new recipes from the cookbook Rawvolution, I’ll post the ones we really enjoy this weekend.

My Goal –
Exercise more frequently.

My Plan –
I will go to the gym 5 days Mon AM (done), Thurs AM, Fri PM, Sunday AM.

At the gym, I will increase the weight on the machines that I am familiar with and try new weight machines.

About The Author

Dr. Vincent Sferra

Dr. Vincent Sferra

Dr. Vincent Sferra is the founder and Clinic Director of Natural Medicine & Rehabilitation. He is Board Certified in Chiropractic Medicine and Chiropractic Neurology, a Certified Clinical Nutritionist, and a Certified Strength and Conditioning Specialist certified by the National Strength & Conditioning Association. He has been in practice and providing educational health and wellness programs in the community since 1986.

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Somerset, NJ

Natural Medicine & Rehabilitation

Long Branch, NJ

West End Physical Therapy
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