28 Day Increase

As you can probably guess, our focus for these 28 days are to increase specific aspects for your life. I choose to focus on these items because overall they are objective (based on facts). I believe health is subjective (influenced by personal feelings, tastes, or options) therefore we all need to figure out what healthy means for us. 

One week before starting our 28 days, I ask that you track how much of all of these things you already do/consume. 

  • How much water do you drink every day, when do you drink it?
  • How many fruits do you eat throughout the day?
  • How many veggies do you eat throughout the day?
  • How much time do you dedicate to focusing on movement (exercise, yoga, Pilates, walking, biking, any physical activity/movement). 
  • Mow much meditation or me time do you have? We all need to take a little bit of time every day to work on listening to ourselves, and our body. 
  • How many meals do you eat in one day and what do they look like? 
  • How do you ensure you eat enough fruits and veggies every day? Are you consistent? 

 

Week One! After the assessment week, I generally ask people to drink water right after waking up. This is important because it starts your day out right! Many of us do not drink water throughout the night, so when we wake up we are thirsty, but are to tired to recognize it, or go directly to coffee to try and jump start the wake up process. Sllllow down.... drink an 8 oz cup of water, then continue your day as usual.  Then I want to you add an extra fruit and extra veggie every day for the first week. This means what every number you averaged in the assessment week, you add one more (hopefully you didn't try and impress me and fudge the numbers here).  10 minute of movement - If you usually exercise every day, this isn't top on the list as it is for others. But no matter what, get 10 minutes of movement every day. Even if you are walking around all day for work, do 10 more minutes of a wind down exercise (yoga is amazing).  10 minutes of meditation - I like to refer to this as ME time. You don't have to meditate, that doesn't work for everyone. But do something that you love that is for you. Maybe its knitting, or just laying on the ground breathing deep. You can also do yoga or walk for this one (but please don't 'double dip' and do just 10 minutes of yoga and call it movement and me). If you want to do yoga for you me and movement, do 20 minutes of it! Trust me, it will be worth it at the end of these 28 days!  I advise people to add Juice Plus into their daily life in order to get the full nutritional value out of this program. During our meeting(s) I will explain my reasoning for this).  

Week One! After the assessment week, I generally ask people to drink water right after waking up. This is important because it starts your day out right! Many of us do not drink water throughout the night, so when we wake up we are thirsty, but are to tired to recognize it, or go directly to coffee to try and jump start the wake up process. Sllllow down.... drink an 8 oz cup of water, then continue your day as usual. 

Then I want to you add an extra fruit and extra veggie every day for the first week. This means what every number you averaged in the assessment week, you add one more (hopefully you didn't try and impress me and fudge the numbers here). 

10 minute of movement - If you usually exercise every day, this isn't top on the list as it is for others. But no matter what, get 10 minutes of movement every day. Even if you are walking around all day for work, do 10 more minutes of a wind down exercise (yoga is amazing). 

10 minutes of meditation - I like to refer to this as ME time. You don't have to meditate, that doesn't work for everyone. But do something that you love that is for you. Maybe its knitting, or just laying on the ground breathing deep. You can also do yoga or walk for this one (but please don't 'double dip' and do just 10 minutes of yoga and call it movement and me). If you want to do yoga for you me and movement, do 20 minutes of it! Trust me, it will be worth it at the end of these 28 days! 

I advise people to add Juice Plus into their daily life in order to get the full nutritional value out of this program. During our meeting(s) I will explain my reasoning for this).  

Week Two! Now we are going to ensure we drink water right away in the morning, and before we go to bed. (Ideally we would drink water throughout the day).  Now we add one more fruit and one more veggie on from last week. This is two more of each than what you averaged in your assessment week. I like often prepare my produce right away when I get home from shopping. That way its nice and easy to take it out of the fridge and eat it when I'm hungry.  Add a little more movement time (5 more minutes added onto this week and 15 more minutes added to assessment weeks movement time).  Lets get some more ME time! What do you say?! This can be difficult, especially for anyone who has kids, or cats, or dogs... or what ever the issues may be. But try to get in these crucial 15 minutes of YOU time. Do what you love, and love what you are doing. If you find you wish you were doing something else, or the time is going really slow, maybe rethink that you are doing. This should be something you actually enjoy and allows for you to forget all of your problems, and the worlds problems. You hopefully be a happier person for taking this you time.  Use these movement and meditation segments to try new things out. Maybe you will find something you are really passionate about and love! Play around with it and have fun! 

Week Two! Now we are going to ensure we drink water right away in the morning, and before we go to bed. (Ideally we would drink water throughout the day). 

Now we add one more fruit and one more veggie on from last week. This is two more of each than what you averaged in your assessment week. I like often prepare my produce right away when I get home from shopping. That way its nice and easy to take it out of the fridge and eat it when I'm hungry. 

Add a little more movement time (5 more minutes added onto this week and 15 more minutes added to assessment weeks movement time). 

Lets get some more ME time! What do you say?! This can be difficult, especially for anyone who has kids, or cats, or dogs... or what ever the issues may be. But try to get in these crucial 15 minutes of YOU time. Do what you love, and love what you are doing. If you find you wish you were doing something else, or the time is going really slow, maybe rethink that you are doing. This should be something you actually enjoy and allows for you to forget all of your problems, and the worlds problems. You hopefully be a happier person for taking this you time. 

Use these movement and meditation segments to try new things out. Maybe you will find something you are really passionate about and love! Play around with it and have fun! 

As you can see above, we add on to what we have already been doing. More water, more fruits, more veggies, and more movement and meditation. We are trying to create a standard you can maintain. 

As you can see above, we add on to what we have already been doing. More water, more fruits, more veggies, and more movement and meditation. We are trying to create a standard you can maintain. 

For many people this week will stay the same, for those of you still wanting to push on, feel free to add onto what we have already done. Often people fall off the program when we hit more than three extra fruits and three extra veggies. If nothing else, I want you to at least be having 3 fruits and 3 veggies (the recommended daily values are 7-13 servings a day). 

For many people this week will stay the same, for those of you still wanting to push on, feel free to add onto what we have already done. Often people fall off the program when we hit more than three extra fruits and three extra veggies. If nothing else, I want you to at least be having 3 fruits and 3 veggies (the recommended daily values are 7-13 servings a day). 

Anyone can start and partake in this program. I love it because it tailors to just about everyone. Meeting you where you already are. If you forget about everything you need to do in a day, most of the time you can do it right before bed. Hopefully, you are able to fit everything in throughout the day (eating 3 fruits and 3 veggies right before bed might be a little much).

The purpose of this program is to help increase the healthy things we are eating and doing, so that we are slowly decreasing the less healthy choices we make every day. After these 28 days the hope is you continue the last two weeks into your every day life.

I like to pack an extra fruit (orange, apple, banana, raspberries) and an extra veggie (carrot, cucumber, peppers, celery) with me for work. On longer days, I pack more. That way I have something to snack on if I get board or hungry. That hardest part is execution. Especially when that co-worker bring donuts to work. Don't deny yourself a donut, just make sure you eat your healthy foods first. Then have ONE. We often crave what we are already eating, so eating healthier can sometimes have withdrawal craving (now there is something to look forward to)!