24 hour plan

What are you adding to your food plan that brings value to your body? How often do you look at food as a thing you have to restrict? This week on the podcast I want to help you dive into what it looks like to create a food plan and not a diet by adding food that we are happy about fueling our body with. 

When you start creating your plan, make sure to make it doable and helpful.

Are you making food decisions on instant gratification or on the long term effect? I want to help you develop habits that can be incorporated into your lifestyle that can in turn be used to obtain lasting weight loss. 

To find out more about lasting weight loss visit kamibanks.com or @kamibankscoaching 

Ready to simplify and enhance your health journey? Join us on Team Elevate! We're a group of dynamic moms dedicated to supporting each other, hitting our start lines, embracing adventures, and nourishing our bodies with wholesome, plant-filled goodness. Our mission? To ensure you have the energy and vitality needed to live your fullest life. Visit Kamibanks.com, click on "Join Team Elevate," and let's embark on this transformative journey together. We're excited to welcome you to the team!

For this 133rd Small Scale Life podcast, Julie and I talked about the Health and Fitness Renew You Kickstart with Karen Mangieri. Karen is Julie's sister living in Georgia. For those of you not in the Small Scale Life Facebook Group, Karen was our most active member during the Health and Fitness Renew You Kickstart. In fact, Karen had the title of "Uncrustable Queen" prior to the kickstart, and she has made considerable progress on planning her meals, prepping food and staying consistent using the 24 Hour Plans! We have talked about Karen on previous Small Scale Life Podcasts, so in this podcast, we decided to interview her. We talked about the Health and Fitness Renew You Kickstart, what she learned, what she is doing and give us some feedback about the Health and Fitness Renew You Kickstart. For more on this topic, go to the article titled "Health and Fitness Renew You with Karen Mangieri" at smallscalelife.com! (https://www.smallscalelife.com/health-and-fitness-renew-you/) To join the Small Scale Life Health and Fitness Renew You in 2019 Kickstart, head over to the dedicated page and sign up today! (https://www.smallscalelife.com/renew-you-in-2019/) The Kickstart is free!

Are you keeping your New Year's Resolutions? Remember those? How are you doing on them? If you are like many Americans that make New Year's Resolutions, the answer is probably a resounding "no." Statistically speaking, research has shown the following: By the end of January, approximately 64 percent of us have dropped our New Years Resolutions. By March 1st, more than 80 percent of us have dropped those New Year’s Resolutions and goals. Anecdotally, you know it's true because you can see this at the gyms: the crowds that created standing room only and long wait times for equipment have eased up or evaporated completely. The pool is empty, and there is room (once again) for you to roll out your yoga mat (don't worry, grunty-farty guy is still there with you). So, I'll ask you again: Are you keeping your New Year's Resolutions? Are you still following the steps outlined in our Health and Fitness Renew You Kickstart? For more information, please go to the article titled "Four Tips for Keeping New Year's Resolutions" at Small Scale Life. (https://www.smallscalelife.com/four-tips-new-years-resolutions/) Sign up for the 2019 Health and Fitness Renew You at Small Scale Life as well! (https://www.smallscalelife.com/renew-you-in-2019/)

It's Day 2 of the Renew You Kickstart, and today's topic is Basic Movement. As Julie and I have been saying over and over: this is about starting where you are. Some of us live in cube farms and are keyboard warriors; we are not ready for triathalons marathons or lifting heavy weights. To help discuss this topic, I brought in my friend Michael Bell to discuss Basic Movement. Michael is a husband, dad, urban farmer, PE teacher, competitive bodybuilder and a fitness coach. Michael has coached more than 300 people over 20 years, and he spent some time with us to discuss starting a fitness and exercise journey. For more information on Basic Fitness, please see the post at Small Scale Life titled Day 2: Basic Movement with Michael Bell. There is more information on smallscalelife.com In addition, if you would like to participate in the Renew You Kickstart, please click on this link! (https://www.smallscalelife.com/renew-you-in-2019/)

In this episode, Julie and Tom are here to provide you with realistic and doable steps to kickstart your year and set you up to finally achieve your health and fitness goals this year. And it all starts with the 24 Hour Plan. The plan is a one-page document that allows you to plan out: What you are going to eat How you will exercise 3 mediation/prayers 3 things you are grateful for 3 things you want to get done during that day. We complete a sheet before the day begins (night before or morning of), and we will be intentional about all of these items. On the bottom of the plan, there is a section where you can review your day and write what worked, what didn't and what you can improve on tomorrow. Remember: don't beat yourself up! Learn from deviations from the plan and recognize patterns and trends. You will be surprised what you will find out the longer you plan and document deviations. To get the 24 Hour Plan, go to Small Scale Life and download it before listening to this podcast (https://www.smallscalelife.com/renew-you-in-2019/). You can also follow along with the post titled "Day 1: The 24 Hour Plan - Part 1" on Small Scale Life. (https://www.smallscalelife.com/day-1-24-hour-daily-plan/)