R.Y.M IN A NUTSHELL

RYM PROGRAM IN A NUTSHELL

 

Daily

  • Check in with the group on Facebook and complete the daily challenge
  • Go over your exercise and meals for the day
  • Log your food, water, exercise and ACE
  • Read and write your affirmations and what you are thankful for

 

THE SIX PILLARS

 

Connect

  • Read your daily Facebook post each morning
  • Accept and figure out how and when you will complete the daily challenge
  • Support your team members by commenting on their posts
  • Post daily, whether it’s a new recipe, a great tip, or just to let the group know you are in the hunt and committed!

 

Nutrition

  • No food is banished. You get to CHOOSE what you eat and when you eat it.
  • Practice OPPS – Use part of your weekend for your OPPS
    • Organize your weekly meals and snacks
    • Purchase your ingredients
    • Prepare the ingredients
    • Store them in containers
  • Eat nutritious foods together in the proper ratios of protein (45%), fat (25%), and carbohydrates (30%).  If that’s not possible then eat what is “less bad.” Do not eat high sugar foods first (always a protein/fat first) or alone
  • Log Your Foods
  • Eat PFC (protein, carbohydrate and fat) every 3-4 hours to keep your blood sugar stabilized.
  • Measure your ACE – Appetite, Cravings, and Energy
  • Drink half your weight in water every day and stop at least 1 hour before bed.

 

Exercise

  • Exercise smarter to burn fat and lower your cortisol levels.
  • Exercise 4-6 times per week
  • 2 days of 30-minute high intensity intervals
  • 2-4 day of 60-minute low-moderate intensity exercise
  • One day of rest of “active rest” – yoga, a leisurely walk, etc.
  • Get cardio done first thing in the morning on an empty stomach unless you have low blood sugar or get dizzy, then have a small protein/fat first

 

Mindfulness

  • Find you WHYs and write them down
  • Slow down and be mindful of what you are eating and why you are eating it (goes along with journaling)
  • Be mindful of how much sleep you are getting and if it is restful to lower cortisol levels.
  • Take time to feel and understand your emotions. Look at them as “interesting” and then let them go if they are negative or stressful.
  • Write present, positive affirmations of the person you want to be physically and mentally

 

Mindset

  • Give up the idea of “dieting” and realize you can make CHOICES about what you eat.
  • Build restorative and relaxing practices into your life. This lowers cortisol and elevates feel-good brain hormones so you are less like to have cravings at night.
  • Be kind and forgiving to yourself
  • Realize you will have setbacks and be mentally prepared to be understanding with yourself when they happen.
  • Write out present, positive affirmations about yourself.

 

Sleep

  • Go to bed and get up the same time every morning during the week
  • Turn off all electronics at least an hour before bedtime
  • Get 7-8 hours of sleep per night