Personal Wellness Mentor Brief Outline

PWM BRIEF OUTLINE OF MONTH ONE

 WEEK ONE:

  • ADD: 8 oz water daily (can add slice of lemon, lime, cucumber, etc.
  • ADD: seated ankle stretches and circles

WEEK TWO:

  • CUT: one can/bottle soda (or other sweetened liquid)
  • CONTINUE: drinking the additional water from week one

WEEK THREE:

  • ADD: breakfast (details online)
  • ADD: lower leg stretches

WEEK FOUR:

  • REPLACE EVENING SNACK: either CUT out sweets or ADD one serving nuts or fresh fruit
  • ONTINUE: ankle and knee stretches

BY THE END OF THE FIRST MONTH YOU WILL HAVE:

  • Increased your water intake… hydration alone will make you feel better!
  • Eliminated at least 550 teaspoons of sugar!
  • Increased your protein (builds muscle), increased your carbs (provides energy)
  • Increased knee and ankle range of motion and circulation