Welcome kit - Memorial Hermann
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welcome kit
table of contents
2 intro to challenges
3 the plate method
4 ingredient suggestions
5 workout plan
6 workout tracker
7 get social
2
5 weeks | 5 goals | 5 solutions
Week 1: Reframe your why
Solution: Goals worth sticking to—and accomplishing
Your approach and goals, not you, may be what has
fallen short in the past. Let’s evaluate not just what,
but why and how.
Week 2: Remove your roadblocks
Solution: Unplug to recharge
Think of this as the ultimate mental tune-up. We will
help you identify and bypass the barriers between you
and the finish line. That’s how you win in the long run.
Week 3: Refresh your diet
Solution: A healthy meal plan that actually tastes good
Weed out the notorious saboteurs in your pantry while
figuring out how to create filling meals that satisfy
even the pickiest eaters in your family.
Week 4: Recharge your workouts
Solution: Workouts you won’t dread
When it’s fun, fitness becomes something you get to do,
not have to do. That’s why we offer free workout videos
for all levels—plus we’ve partnered with the YMCA to
make sampling different workouts affordable.
Week 5: Rediscover yourself
Solution: You. 2.0
Congratulate yourself for a month of success. Now let’s
keep it going. Maintaining your mojo throughout the
year may require a support team—and we’ve got you
covered. Let’s do this. Together, and forever.
3
VEGETABLES HEALTHY
PROTEIN
DAIRY
FRUITS
WHOLE
GRAINS
THE PLATE METHOD VEGETABLES
The more vegetables—and
the greater the
You’ll receive an email every Friday with suggestions variety—the better.
for breakfast, lunch and snacks, as well as five dinner
recipes. In partnership with H-E-B®, we’ll also include FRUITS
shopping lists and direct links to pick the ingredients Eat plenty of fruits
up curbside or have them delivered.
of all colors.
If you’re someone who prefers flexibility or needs to
HEALTHY PROTEIN
Choose fish, poultry,
make dietary substitutions, use The Plate Method to
beans and nuts.
form healthy, balanced meals.
Limit red meat and cheese.
Whether served on a plate or packed in a lunch box,
your meal should be ½ vegetables, ¼ grains and ¼ WHOLE GRAINS
protein. Eat a variety of whole grains.
Limit refined grains.
DAIRY
The total number of calories a person needs each day varies depending on a
person’s age, sex, height, weight, and level of physical activity. Estimates range
from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per Choose skim or 1% and limit
day for adult men.These are only estimates, and approximations of individual to 1-2 servings per day.
calorie needs can be aided.
4
Here are some suggestions for ingredients
that work well with The Plate Method
Apples Dates Kiwi Pomegranate
Applesauce Dried Fruits Mango Prunes
Apricots Figs Nectarine Raisins
Avocado Grapefruit Orange Raspberries
FRUITS Banana Grapes Papaya Strawberries
Blackberries Honeydew Peaches Tangerines
Cantaloupe Lemon Pears Watermelon
Cherries Lime Pineapple
Cranberries Melon Plum
Bulgur Whole Grain Barley Millet
Whole Wheat Flour Whole Farro Quinoa
WHOLE GRAINS Whole Oats Wild Rice Sorghum
Whole Grain Corn Buckwheat Whole Grain Corn Meal
Brown Rice Buckwheat Flour
Whole Rye Triticale
Artichoke Broccoli Greens Rutabaga
Artichoke Hearts Brussels Sprouts Leeks Salad Greens
Asparagus Cabbage Mushrooms Sprouts
Baby Corn Carrots Okra Squash
NON-STARCHY
Bamboo Shoots Cauliflower Onions Swiss Chard
VEGETABLES
Beans Celery Peas Tomato
Bean Sprouts Cucumber Peppers Turnips
Beets Eggplant Radishes Water Chestnuts
Black Beans Split peas Flounder Chicken
Kidney Beans Edamame Halibut Turkey
Pinto Beans Soy nuts Tilapia Cornish Hens
PROTEINS Baked Beans Nuts Clams Lamb
Hummus Cottage Cheese Crab Veal
Falafel Salmon Lobster Pork
Lentils Catfish Scallops Duck
Black-eyed Peas Cod Oysters Venison
Fat-free Milk Greek Yogurt Cashew Milk Coconut Milk
DAIRY Low-fat Milk (1%) Soy Milk Almond Milk Macadamia Milk
Yogurt Rice Milk Oat Milk Hemp Milk
5
WORKOUT PLAN
HOW IT WORKS
Over the next five weeks, we’ll provide a series of high intensity interval training (HIIT) and
full-body workout videos. The great thing about these workouts is that they can be done at
home, on the road and even in the office because they are quick and require minimal equip-
ment. To maximize your results, follow these guidelines:
• Make sure that you are performing the exercises correctly. This will help you get the
most out of your workouts and also avoid injury. Refer to the form callouts on the
videos as needed.
• Stay well hydrated throughout your workout.
Use the Workout Tracker in the Welcome Kit to monitor your progress
There’s not a “right” time of day to exercise. It depends on your body and schedule. However,
try to work out at the same time each day if possible.This will help you get into a routine.
ROUTINE AND REPS
You will perform weekly workouts three times a week with rest days in between. For example,
if you work out on Monday, Wednesday and Friday, you should rest on Tuesday and Thursday.
Each workout is offered in beginner, intermediate and advanced options.
REST
It’s important to rest and not rush your progress. If you feel like your body is up for it, you can
also incorporate two days of low-intensity activity when you’re not doing the provided workout
video. Low-intensity activities include things like walking, yoga or swimming.
WORKOUT TRACKER
Over the course of the next five weeks, use the Workout Tracker on the next page to plan out
your exercise program.
EXAMPLE SCHEDULE - M: Video | T: Rest | W: Video | T: Rest | F: Video | S: Walk | S: Yoga
6
WORKOUT TRACKER
workout 1 rest workout 2 rest workout 3
WEEK
1
WEEK
2
WEEK
3
WEEK
4
WEEK
5
7
State your purpose.
Support your peers.
Share your progress.
Our closed Facebook group is
filled with fellow challengers
who can cheer you on, answer
your questions and share
barrier-breaking tactics. Search
‘Memorial Hermann Resolution
Challenge’ to request access.
And what’s a quest without a
prize? Each week we’ll offer an
enticing giveaway, so stay tuned
for details by following us on
social. Throughout the
challenge, be sure to tag your
posts with #ReSOLVED2020.
Prepare to say so-long to
unmet resolutions—and hello to
a healthier lifestyle.
Let’s do this. Together.
@MemorialHermann
#ReSOLVED2020You can also read
