These are just guidelines for beginners that are not sure where to start. These are not rules that you have to follow. You can follow the Physical Activity Guidelines or Nutrition Guidelines or even both. You can decide what will make the most positive impact in your life.

If you have any questions, please feel free to contact us!

Week
Minutes of Physical
Activity Per Day
Nutrition Goal
1
10
Increase water consumption to 6-8 cups per day.
2
15
Decrease caffeine intake to 1-2 cups per day.
3
20
Increase fruit and vegetable consumption to 7-10 servings per day.
4
25
Eat fish two times per week. Example: Salmon, sardines, etc...
5
30
Eliminate fried foods.
6
35
Eat brown / whole grain breads, pastas and rice.
7
40
Replace 2 meals of red meat with lentils or beans.
8
45
Reduce salt in cooking and take it off the table.
9
50
Eliminate processed foods. Example: Packaged meat.
10
55
Have at least 2 servings of dairy products or replacement per day.
11
60
Reduce sweets / sugars.