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Welcome and thank you for BOOSTing!

If you want something you’ve never had, then you’ve got to do something you’ve never done.
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  • Week 0 Activities & Assignments
  • Week 1
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8
If you want to wait and start on Week 1, that’s fine too! You might be really busy up until Week 1, or just not mentally ready to tackle all this yet. I give it you now in case you are ready and want some positive action steps now.

  • First let’s measure where you are today. Please fill out the New Client Form. The important thing is to have a baseline of your current situation and for me to understand your needs, wants and desires. Schedule 90-120 minute assessment during the week of June 6. For the assessment, wear workout clothes and be prepared to work both in bare feet and athletic shoes. This will not be a hard workout, but you will be moving, and I will assess how you move. This is the best opportunity to address any physical pains, limitations, or injuries that might be holding you back. During this session, I will take postural photos, as well as video of you walking and doing certain movements. These help me develop your Personal Movement Plan to keep you moving well and feeling great!
  • Download healthy eating and shopping guides, if you haven’t already done so. Start tracking everything you eat and drink. You can use an app that you already have and like, or try these methods: 1) MyPlate app or website by Live Strong, or 2) Take a photo of everything before you eat or drink it. Calories are not the only important thing, so we are not using the tracker strictly for calorie counting. We use the tracker so that 1) you are mindful in your choices, and 2) it’s a very truthful look at what you really eat- for us to review together.
  • Download the Edufii app and/or visit the Edufii website to sign up as an athlete. I will also email you, and post info on the Choosejoyfulhealth.com website. Edufii is helpful to keep our texts and communication in one place.
  • A word about goals…I encourage you to dream big and imagine you truly are AT YOUR BEST! The more you can imagine, feel, and believe in this version of you, the better. World-class athletes, performers, and musicians mentally rehearse their performances over and over to later excel in execution. Take their example and apply it to your goals. The most important thing is to keep your goal constantly present, visible, and real to your eyes, heart and mind. We’ll work more on this as we go.
  • Once again, congratulations for taking this important step!
  • Contact me with any questions! joan@choosejoyfulhealth.com or (864) 561-5925 (I’m working like crazy and then on vacation from May 18-May 31, but I will be available and back in action June 1!)

What We Need to Do Together This Week

  • Physical Assessment – 90-120 minutes. Wear workout clothes, not too baggy so that I can see your alignment and posture. Be prepared to work both in bare feet and athletic shoes. This will not be a hard workout, but you will be moving, and I will assess how you move. This is an opportunity to address any physical pains, limitations, or injuries that might be holding you back. During this session, I will take postural photos, as well as video of you walking and doing specific joint movements.
  • If you have already started tracking food, bring your food journal or phone app for review.
  • Location: Riverside Tennis Club, 435 Hammett Bridge Road, Greer, SC 29650
  • Link to scheduler: https://choosejoyfulhealth.acuityscheduling.com/

EAT – Eat 2.5 cups of vegetables daily

  • Eat at least 2.5 cups of vegetables every day, and make one of them green. 2 cups of leafy greens like raw lettuce, spinach and kale compact down to 1 cup, so they count as 1 cup. Your fist is about the size of 1 cup.
  • Download BOOST Week 1 What to Eat for strategies for success.
  • Track your food again this week with an app or journal. I will not ask you to do this forever, but it does help me know what you are currently eating. And more importantly, it makes you pay attention!

DRINK – Drink enough water for your body.

  • The traditional advice was to consume 64 oz (about 2 liters) of fluids per day. It is an estimate, so get close to that number but trust your own experience. Your urine should be almost clear or pale yellow, unless you are taking a vitamin which changes urine color. Start with a large glass of water immediately when you wake up. Add lemon or sliced fruit to a water bottle to encourage you to drink more throughout the day. Use measuring cup to know how much liquid your favorite glasses and cups hold so you don’t have to guess each time. If you can measure it, you can improve it, so figure out how much you drink now.  See the “Pee Chart” to know if you are properly hydrated.
  • NOTE: Drinking too much water can make you dangerously sick with hyponatremia, and is a bad dieting strategy! See this Mayo Clinic article for a good overview of proper hydration.
  • Don’t drink your calories! Eliminate all liquid calories except organic, full-fat (real) milk.
  • A word about alcohol…If you really want to lose fat and improve health (and I know you do because you wouldn’t be here otherwise) —- eliminate alcohol completely. The only reason I don’t require that in the program is that many people have a very strong habit of drinking alcohol and may not be able to handle too many changes all at once. If you are going to consume alcohol, limit to three servings this week. Avoid mixed drinks with juice, Coke, or other sugary mixers. (A piña colada can have up to 500 calories.)

MOVE – Walk 10,000 steps and/or Exercise 30 minutes 6 days this week

  • Walk 10,000 steps daily. If you don’t have a tracker or pedometer, I will give you one.

OR

  • Exercise for 30 minutes in a way that makes you sweat, increase heart rate and breathing rate.

TIPS & TOOLS (Optional: Use these if they are helpful to you!)

BOOST Week 2 June 2016 (downloadable version of what you see on this web page)

What We Need to Do Together This Week

  • Physical Training Session, can be combination of yoga, cardio, weights, general fitness. Location: Riverside Tennis Club, 435 Hammett Bridge Road, Greer, SC 29650
  • Pantry Purge – Optional – Schedule me to come to your house and help you throw away unhealthy foods. I will take packaged foods to a soup kitchen for the homeless. We can also do this in Week 3.

Link to scheduler: https://choosejoyfulhealth.acuityscheduling.com/

What to Eat, Short and Sweet – Summary Week 2: Cut Out the Crap and Eat Real Food

  • Eliminate food you know to be crap (junk) food, cookies, chips, sodas, candy, store-bought cakes and pies. Avoid fried foods.
  • Replace with nutritarian foods – foods that bring nutrients to your body – whole, real, pure foods from the earth.
  • If you eat anything that comes in a package, READ THE LABEL!!!!
  • See the download BOOST Week 2 What to Eat for more info, strategies, and recipes.
  • Continue daily Nutritarian goals from Week 1:
    • Eat at least 2.5 cups of vegetables.
    • Replace liquid calories with water and herbal tea. Whole, organic milk is OK in moderation.
    • Drink about 64 oz/ about 2 liters of water
    • Use the pee color test from Week 1 to make sure you are hydrated.

Move – Walk 10,000 steps and/or Exercise 30 minutes 6 days this week

  • Walk 10,000 steps daily.

and/or

  • Exercise for 30 minutes in a way that makes you sweat, increase heart rate and breathing rate. Aim for at least two strength training sessions of 15 minutes each. See Stronger This Year and Working Woman’s Workout videos in Tips & Tools.

Relax and Sleep Better Tonight

  • Unplug from your electronic screens (phone, tablet, TV, computer) at least 1-2 hours before bed. Experiment to find the ideal time. Even if you do not notice better sleep right away, stay with the habit. It can take time for your body to reset from an interrupted sleep pattern. Replace electronic stimulation with stretching, reading a real book/magazine, journaling, listening to music, talking to a friend (instead of texting), a bubblebath, spending time outside or anything else you enjoy. I have a screen-time cut-off of 7:30 pm Monday through Thursday. Watching movie on a TV that is 4-5 feet away does not seem to bother me as much as using phone/computer.
  • Use one or more of these three breathing techniques to help you fall asleep or fall back asleep:
    • Alternate Nostril Breath balances the two hemispheres of the brain and leads to clearer thinking/less anxiety. From a seated or lying-down posture, take several slow, calm breaths and exhale completely. Close your eyes. After exhaling, close the right nostril. Breathe in through the left. Close the left, open the right, exhale through the right. Now breathe in through the right, close the right, open the left and exhale through the left. That is one cycle. Complete five to ten cycles or more, then breathe normally through both nostrils. Observe if your mind feels calmer and quieter. See related video.
    • 50 Countdown: Lying down, rest one hand on your abdomen and one hand on your heart. Feel your breath flowing in and out. When you inhale, count 50, when you exhale count 49. Continue counting backward, even number on the inhale, odd number on the exhale. When you reach 20, count one number per full cycle of breath, meaning 20 on the inhale and the exhale, 19 on the inhale and the exhale, and continue to 0.
    • HeartMath Quick Coherence Technique: Focus on the area of your heart. Imagine your breath coming and going directly from your heart. Take smooth, even breaths, aiming to make the inhale and exhale the same duration. If using the HeartMath app, follow the breathing pacer. If not, Count the duration of breath on your fingers. Now focus on a positive emotion such as love, appreciation, peace, etc. Imagine or remember it as if it’s really happening. Your nervous system (brain, nerves and associated glands) will respond by decreasing the stress response and increasing the relaxation response.

Train Your Brain / “Flip the Switch”

  • Feed your mind, spirit, and emotions with positive expectations of the results you will achieve. Surround yourself with images, words, and reminders of what you want and how you want to feel. Change your computer passwords to phrases you love. If you like to draw, write, make collage, or create in some other form, create a visual reminder of your dreams and desires. Or use Pinterist! Focus on what you LOVE.
  • Use physical anchors to remember your goals many times during the day. I will teach you how to do it. It is important to imagine yourself as you want to feel, energized, joyful, strong, etc. Get very detailed in your mind, and FEEL it as if it is already happening. It can be helpful to do this after using a relaxation technique such as HeartMath or Alternate Nostril breathing. When you feel you are truly “there,” use an easily-repeatable physical gesture to ANCHOR the feeling. Whenever you do the anchor (several times a day) recall the feelings. I use sign language letters with my hands to remind of my most important visions for my personal success and joy.

Tips & Tools

  • BOOST Week 2 What to Eat (download)
  • Check out Dr. Michelle May’s book on the Resource Page, Eat What You Love, Love What You Eat. Some of the nutrition recommendations (regarding fat) are out of date, but her advice on breaking the “yo-yo diet cycle” is wonderful.
  • Alternate Nostril Breathing video (1 m 40 sec) for relaxation and mental clarity

 Welcome to Week 3

PDF version of Week 3 Overview – BOOST Week 3 June 2016 (download) PDF version of Week 3 What to Eat – BOOST Week 3 What to Eat (download)

 What We Need to Do Together This Week

  • Physical Training Session, can be combination of yoga, cardio, weights, general fitness. Location: Riverside Tennis Club, 435 Hammett Bridge Road, Greer, SC 29650
  • Pantry Purge – Optional – Schedule me to come to your house and help you throw away unhealthy foods. I will take packaged foods to a soup kitchen for the homeless. (1 hour)
  • Cooking Prep – Optional – Schedule me to come to your house and help prep meals and snacks. (2 hours)
  • Link to scheduler

What to Eat, Short and Sweet – Summary Week 3: Stop the Sugar

  • It’s an addiction, and you can break it.
  • Sugar is everywhere. Read every label and ask at restaurants. See this week’s BOOST Week 3 What to Eat for more details.
    • Eat at least 2.5 cups of vegetables.
    • Replace liquid calories with water and herbal tea. Whole, organic milk is OK in moderation.
    • Drink about 64 oz/ about 2 liters of water
    • Use the pee color test from Week 1 to make sure you are hydrated.
    • Eat Real, Whole Food.
    • Avoid fried food.

Move – Walk 10,000 steps and/or Exercise 30 minutes 6 days this week

  • Walk 10,000 steps daily.

and/or

  • Exercise for 30 minutes in a way that makes you sweat, increase heart rate and breathing rate. Do cardio that you love! Aim for at least two strength training sessions of 15 minutes each. See Stronger This Year in Tips & Tools.

Relax and Sleep Better Tonight

  • Unplug from your electronic screens (phone, tablet, TV, computer) at least 1-2 hours before bed so that your body will make its natural melatonin.
  • Finish eating 2-3 hours before bed whenever possible. If you are hungry and it is close to bedtime, try a small amount of foods high in tryptophan, such as 1 cup of milk, 1/2 cup of yogurt, 1 oz of cheese, handful of almonds or walnuts. Cherries may boost production of melatonin. Eat as little as you can to satisfy your hunger so that you won’t be disturbed by digestion. Many times we mistake fatigue for hunger. If your stomach is growling, it’s real hunger.
  • Continue using your breathing techniques from Week 2. Alternate Nostril, 50 Countdown and HeartMath.
  • Spend time in nature, even it is simply sitting on the porch, before bed. It’s even better to walk barefoot in some soft grass.

Train Your Brain / “Flip the Switch” – Continue every day! We will discuss in person.

  • Feed your mind, spirit, and emotions with positive expectations of the results you will achieve. Surround yourself with images, words, and reminders of what you want and how you want to feel. Change your computer passwords to phrases you love. If you like to draw, write, make collage, or create in some other form, create a visual reminder of your dreams and desires. Or use Pinterist! Focus on what you LOVE.
  • Use physical anchors to remember your goals many times during the day. I will teach you how to do it. It is important to imagine yourself as you want to feel, energized, joyful, strong, etc. Get very detailed in your mind, and FEEL it as if it is already happening. It can be helpful to do this after using a relaxation technique such as HeartMath or Alternate Nostril breathing. When you feel you are truly “there,” use an easily-repeatable physical gesture to ANCHOR the feeling. Whenever you do the anchor (several times a day) recall the feelings. I use sign language letters with my hands to remind of my most important visions for my personal success and joy.

Tips & Tools

 

Click here to download PDF: BOOST Week 4 June 2016.

What We Need to Do Together This Week

What to Eat, Short and Sweet – Integration Week

Congratulate yourself for the great steps you have taken so far! Look at all the new habits you are making…KEEP IT UP!

  • Choose foods based on their nutrition value.
  • Drink enough water to pee clear to pale yellow.
  • Eat 2.5 cups of vegetables most days.
  • Read every label, every time.
  • At restaurants, ask a lot of questions and request a special dish. (Be very careful about sauces and salad dressings)
  • Continue drinking water!
  • Replace sugar with whole fruit and/or healthy fats
  • Substitute vegetables for grains at home and in restaurants
  • Limit grains to 3-5 servings per week (1/2 cup or 1 slice of bread)

Ask yourself:

  • Is it real and whole?
  • Does this food nourish me and bring strength and energy to my body?
  • Am I really hungry, or am I thirsty, tired, bored, or seeking food to replace another need?
  • What am I going to eat tomorrow and this week? Do I have a good plan in place?

Move – Walk 10,000 steps and/or Exercise 30 minutes 6 days this week

  • Continue daily movement of yoga, weights, cardio
  • This week I will give you your Personal Movement Plan videos.

Relax and Sleep Better Tonight

  • Unplug from your electronic screens at least 1-2 hours before bed.
  • Use one or more of these three breathing techniques to help you fall asleep or fall back asleep. Ask me for help if you want to practice together.

Train Your Brain / “Flip the Switch”

  • Feed your mind the images, thoughts and emotions you want to create. Notice negative self-talk and redirect. Pretend to feel the way you want to feel to experience the benefits.
  • Surround yourself with reminders and images of what you want.
  • Use physical anchors to remember your goals many times during the day.

  Here are the downloads of this week: BOOST Week 5 Overview

BOOST Week 5 What to Eat

What We Need to Do Together This Week

  • Coaching Session, can be combination of nutrition, stress management, goal-setting, yoga, cardio, weights, general fitness. Location: Riverside Tennis Club, 435 Hammett Bridge Road, Greer, SC 29650
  • Please schedule via the Edufii app or phone/text (864) 561-5925.

What to Eat, Short and Sweet – Reduce Inflammation Summary

  • Eat wild-caught cold water fish like salmon, tuna, herring, mackerel, and sardines, 2-3 times per week. These fish are rich in Omega-3 fatty acids, specifically EPA and DHA, that are good for your heart, brain, joints, and mood.
  • Eat bright and dark-skinned plants and eat the skins! Examples include eggplant, tomato, bell peppers, dark grapes, all berries. Eat herbs and spices such as ginger, turmeric, cinnamon, basil. Drink black and green tea. All these foods have polyphenols which are highly-beneficial plant compounds proven to reduce inflammation.
  • Replace Omega 6 and inflammatory oils with organic butter, ghee, coconut oil, and extra-virgin olive oil.

Move – Walk 10,000 steps and/or Exercise 30 minutes 6 days this week

  • Continue daily movement of yoga, weights, cardio
  • Ask me for the support you need to keep moving in a healthy way!

Relax and Sleep Better Tonight

  • Unplug from your electronic screens at least 1-2 hours before bed.
  • Use one or more of the three breathing techniques to help you fall asleep or fall back asleep. Ask me for help if you want to practice together.

Train Your Brain / “Flip the Switch”

  • Feed your mind the images, thoughts and emotions you want to create. Notice negative self-talk and redirect. Pretend to feel the way you want to feel to experience the benefits.
  • Surround yourself with reminders and images of what you want.
  • Use physical anchors to remember your goals many times during the day.

Downloads for Week 6: BOOST Week 6

BOOST Week 6 What to Eat

What We Need to Do Together This Week

  • Coaching Session for whatever you need: food, talk, yoga, cardio, weights, general fitness.
  • Location: Riverside Tennis Club, 435 Hammett Bridge Road, Greer, SC 29650
  • Call or text to schedule appointment: 864-561-5925

What to Eat, Short and Sweet – Seek the Source

  • Choose organic animal products, always.
  • Choose seafood that is good for you and good for the planet (on the Seafood Watch list).
  • Choose organic plants when the crop is genetically engineered or on the Dirty Dozen list.

Move Your Body. Relax & Sleep Well. Train your Brain to Expect Positive Outcomes. It’s the start of Week 6, and guess what? We aren’t perfect! We aren’t ever going to be perfect. We aren’t perfect now, and we would not be perfect even if BOOST was a two-year program. Life is always going to be full of blessings and challenges like work, friends, family, health, emotions, decisions, and stress.

BOOST is a launching pad that gives you a powerful start towards keeping your health and wellness a high priority during all those ups and downs of life. That doesn’t mean that we will ever have a perfect week in which we eat all the “right” foods, exercise every day, get great sleep, and be kind to everyone who crosses our paths. It means that we keep committing over and over again to making the best choices we can with what we’ve got in the present moment and circumstances.

This week try using the Circle of Wellness (Circle of Wellness download) to identify what areas are going well, and what areas need more focus and attention. I’ll help you!  

  Welcome to Week 7! You are more and more confident in your choices, and you are creating your own habits. 

This week we focus on eating SuperFoods, which are rich in nutrition, polyphenols, and probiotics. Here’s your download: What to Eat_SuperFoods

Also remember that Eating is a Behavior, which means you can choose what, when, where, why, and how you do it! Read more in this download: Eating is Behavior

Besides a continuation of your weekly nutrition, movement, sleep, and stress management goals, now is your time to ask me for any other support you need!

Congratulations! You have BOOSTED yourself through two months of change for the better. And as we’ve said all along, it’s not over…the end of BOOST is just another beginning!

Here is a summary of Choose Joyful Health Food Guidelines: BOOST Week 8 What to Eat Summary