Commit To Be Fit Diet

Daily Lifestyle Changes

Week of January 14th
Mon	If you use sugar in your coffee, switch to Splenda!
Tue	If you use creamer or 2% milk in your coffee or tea, switch to 1% or skim milk.
Wed	If you take the elevator at work, get off a floor sooner and walk the extra flight of stairs.
Thur	Park further from your building at work for some extra steps. Do the same for errands at lunch or after work!
Fri	Substitute any soda that you would otherwise drink today with a bottle of water!
Week of January 21st
Mon	At your desk, squeeze and hold your abdominal muscles for 25seconds. Repeat 5-7times throughout the day.
Tue	Make up your lunch the night before to avoid eating out for lunch the next day; save money and calories.
Wed	Get up from your desk to stretch. Pull shoulders down and back, opposite the position when you're on your computer.
Thur	If you eat out at lunch today, choose a wheat-based bun or bread and skip the mayonnaise in favor of mustard.
Fri	Pack healthy snacks for mid-morning and late-afternoon to satisfy hunger and refrain from over-indulging at meals.

Week of January 28th
Mon	If you eat out at lunch, substitute chips or fries for a healthy alternative such as a piece of fruit or a vegetable.
Tue	If taking a business trip book a hotel with a gym. This way there are no excuses for not getting in a quick workout.
Wed	Instead of drinking a glass of orange juice, eat an orange and drink a glass of water.
Thur	Plan a day to wear pants fitting loosely around the ankle and add a weight cuff; burn extra calories with every step!
Fri	Fill a 16-20 oz bottle with water; take it to work. Drink entire bottle in the morning, and fill and repeat in the afternoon.
Week of February 4th
Mon	If you drink coffee today, follow with a glass of water to replace the water that a caffeinated diuretic removes from your system.
Tue	During lunch, consider going to the mall, walking from one end to the other and back. (Make a healthy choice if you eat there!)
Wed	Team with a co-worker or several to stock the office with healthy snacks to share - each bring a healthy item or two for variety.
Thur	Why don’t you remove that candy dish from your desk! Move it to a distant community area, give away the candy and take the dish home, or move the dish to reception to be shared with guests.
Fri	If you don’t have time to exercise on a given day, take 10 minutes to stretch in the morning when you wake up, while you are watching TV, or right before bed.