Our United States of Fitness | Celebrity Personal Trainer NYC | Terri Walsh

That last blog post must have sparked some motivation! The majority of the email I’ve gotten since has been from people have been sedentary for years, and know they need to start to make fitness a regular part of their life. Well I’m psyched to have managed to spark some of you to take some action! Some of the the quotes below are from some readers whose questions typified the emails I’ve been receiving lately….

‘How do I get started without hurting myself?’

‘I know I’ve let myself go, and it’s so overwhelming to think about….where do I start?’

‘When I think about how much work I have ahead of me….I can’t even begin to know what to do..’

Also, I just happened to have gotten a request from a friend who’s in this same position. ‘I need a plan. Where do I start?’

I HAVE A PLAN TO GET YOU STARTED. Yes, going from sedentary to movement IS a daunting thing. Let’s not look at the big picture yet. Let’s just focus on some thing you can do NOW, TODAY, with no equipment, expense or preparation. These 10 steps are things you can do IMMEDIATELY. You’ll probably even save some money, while you watch your waistline disappear. So, the first thing you should do right now is measure your waist. That’s it. Just your waist. If you’re feeling nervy, post it in the comments. If not just keep it to yourself.

Next….. losing weight is a combination of what you DO, and….. what you DONT DO. You have to be WILLING to entirely STOP some things immediately. And, most people will argue with me, or try to negotiate, or try to substitute this…for ….that. And the answer to all that is, um….NO. If you really want to ease yourself into a healthier lifestyle you have to be WILLING to do what I set out here.

BUT….it’s NOT as hard as you think. These 10 simple steps done over 30 days WILL give you visible results, in how you look and feel…that  you can measure in just a matter of days. In fact, if you’d like to post your questions and experience in the comments, I’m happy to answer them as you go along for the next 30 days.  This is what I use with clients that have been sedentary for years to ease them into a life of activity and motion.

Terri Walsh’s 30 Day 10 Step JumpStart

1. Start walking.

Outside, on a treadmill, or do the elliptical for 20-30 minutes at least 2x/week (3x is better). This is all I’m going to ask of you for the first 30 days. EVERYONE can walk. It’s FREE. I don’t want to hear that it’s boring, it’s winter blahblahblah. WALK.

2. NO soda, juice, diet soda, snapple, apple juice, vitamin water, gatorade or any drinks with sugar in them for 30 days.

I know. THIS IS DIFFICULT. BUT IT WORKS.  It’s cold turkey, but do it. You’ll lose 5-6 inches guaranteed OFF YOUR BELLY. You’ll also save a STUPID amount of MONEY. Do you realize how much all this stuff costs?? As a trainer, the single hardest thing I have to deal with is getting people off  liquid sugar. AND….most don’t realize that they’re addicted just like the rockers on Celebrity Rehab.  They may not be incoherent and passing out, but EVERYONE tries to negotiate their way out of this one JUST LIKE AN ADDICT DENYING THEY NEED HELP. I know I’m really bringing the drama, lololol. BUT….I’m not kidding either. JUST DONT DRINK THIS STUFF FOR 30 DAYS. Then you’ll see what I mean when you can see your toes again.

3. Drink only water or seltzer, or mineral water with bubbles if you like, etc, etc ONLY. You can add lemon or lime.

Water is free. Enough said.

4. You can have one cup of coffee per day.

I’m not trying to kill you, I promise.

5. NO alcohol for 30 days, like NONE, ZERO, NADA.

Okay this is getting serious now, right? But we’re going for 30 days. If you can’t get with the amount of NO’s on the list…read my post about impulse restraint again. The time for change is NOW.

For all meals: These are simple food guidelines below, if you want a snack, have fruit. ACTUAL fruit. Nothing else.

6. Nothing on your plate should be bigger than your hand.

Yes, your own hand. You came with natural food measuring capabilities. AND they travel with you. It’s brilliant. If you have big hands you’re probably a taller person, if you have small hands you’re probably a smaller person. Eating isn’t rocket science, we’ve just complicated the cr@p out of it for no good reason imo.

7. Protein should be the largest thing on your plate.

Protein, ANY protein should be th largest thing on your plate…or hello! The size of your hand. I dont care whether ist’s fish, meat, poultry etc etc any protein.

8. Side dishes should be HALF the size of you hand. There should be no more than 2 side dishes.

Also….no meal should be pasta, or rice BASED, where that is the largest component of the meal. Potatoes, rice, pasta should be eaten as side dishes ONLY.

9. STOP SKIPPING BREAKFAST.

All the rules apply to breakfast too. Eat protein for breakfast, no bacon tho, canadian bacon is okay, so is pancetta, turkey bacon etc.

10. If you eat out, you can have an appetizer & a main course, OR a main course & dessert, but not all three.

I’m not heartless, really, I’m not As I live in NYC… eating out is all we DO. It’s part of our DNA, it’s who we ARE. This is a foodie town. You can eat out, and get in shape, you CAN eat out and STAY in shape. Remember we’re going from sedentary to a more healthy lifestyle… this is ONLY 30 days. Think this….you KNOW you need changes. These 10 steps are really about what you’re going to do less of. Once we clean out your system from constant metabolic insulin jacking sugar bombs, you’ll be in a position to make better decisions abiut what you’re going to do MORE of.

These 30 days & 10 steps are building on our impulse restraint. If you’ve been sedentary, and feel the need the do something NOW…. You can start this …this very instant. DO IT. You have nothing to lose except a whole lot of inches from your belly! If you have questions, just post them in the comments. It’s that simple. Good luck… and I’m looking forward to seeing what happens over the next 30 days.

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