10 Days Into Just 10!

So we’re 10 days into 10 pounds off with the Just 10 Challenge! We GOT this! I’ve been staying with my program, have you? If you haven’t, then start today. Not tomorrow, TODAY. Yes, you can. If you have been sticking with it, then here’s what I want you to change within your program. That’s right, WITHIN it. I’m not looking for a little more time, I’m looking for a little more efficiency.

So we’re 10 days into 10 pounds off with the Just 10 Challenge! We GOT this! I’ve been staying with my program, have you? If you haven’t, then start today. Not tomorrow, TODAY. Yes, you can. If you have been sticking with it, then here’s what I want you to change within your program. That’s right, WITHIN it. I’m not looking for a little more time, I’m looking for a little more efficiency.

 
I want you to bump up everything in your program, whatever your program is, by 5%. I would have said 10% to stick with the Just 10 theme, but I want to save that for another day. We’re not out of the woods yet, but we do have a map!


If you are doing bodyweight exercises, time to add 5% of your weight to those same exercises. You weigh 100lbs, add 5lbs, you weigh 200lbs, add 10lbs, and so on. Round the weight UP, if you are in between. Any cardio you are doing, do it 5% faster OR at a 5% higher level. Walking at 4mph speed, becomes walking at 4.2mph. Walking at a 2 incline becomes walking at a 2.1 incline. See how manageable that is? This isn’t rocket science, but it IS science, and your body is the experiment! We have the cure so let’s start using it!


By the way, in case weekends were a bit of a gray area for some of you, remember that if you’re alive, your body is working. You have to work it too. Maybe with a slightly different intensity or for a longer or shorter duration, but it must be worked. The days of taking weekends off are gone. We both know that it’s time to buckle down and do this now.

How to Safely Make Lifestyle Changes With Type 2 Diabetes

Gain control of your disease while still protecting your heart

If you're overweight or obese and have type 2 diabetes, a new study reveals how to make lifestyle changes that will help you safely gain control of your disease and still protect your heart.

Researchers published a study in Diabetes Care that took a second — and more in-depth — look at data from the NIH's Look AHEAD study. They found that for 85% of people in that study, lifestyle interventions that triggered weight loss and increased physical activity reduced potential cardiovascular problems. Such lifestyle interventions also help reduce the risks for diabetes, dementia and some cancers and strengthen the immune system.

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