Continue drinking water, breaking that sweat, eating 5 fruits/veggies each day, and avoiding sugar.

1. Enjoy fish or poultry (no skin) instead of red meat (beef, pork, lamb, etc.). If you already eat a lot of fish and poultry, try a vegetarian meal.
2. Avoid drinking alcohol. Not forever (unless that’s the best idea for you). Just for now. You can do it.
3. Give yourself a good full-body exfoliation. Use a dry skin brush (described here) or use a sudsy washcloth or scrubbie in the shower.

Listen to Marilu on this internet radio program on Friday, May 1, at 11 am eastern.

At age 57, Marilu Henner is the epitome of the Real Cougar Woman Unleashed! She transformed herself into a health & fitness guru in the late ’70s, lost 55 pounds, became a mother in her early 40s, and is still busy acting (final ER episode) and raising two teenage sons. On Friday’s show, she discusses her approach to ‘changing normal’ — how to experience an exciting “normal” life by setting high but attainable expectations for yourself.

Read more at The Real Cougar Woman – a website for women who are smart, sexy, independent … and proud to be over 40!

Keep up the water and exercise you started yesterday.

1. No sugar today (naturally occurring sugars in fruit are good). A little pure maple syrup or agave on oatmeal is okay – but just a little.
2. Clean out your fridge. Keep anything that looks great, but toss everything questionable. Wipe down the shelves, and wipe out the drawers.
3. Now that you know what’s in the fridge, plan 5 servings of fruit/veggies for today. A serving is 1/2 cup (except salad greens – that’s 2 cups for a serving). You can do this.

1. Drink half your weight in ounces of water each day (maximum of 100 oz/day), starting TODAY. If you weigh 200 lbs or more, drink 100 oz of water. If you weigh 150 lbs, drink 75 oz of water.
2. Clean out all the chips, cookies, and candy from the house. Do not buy more. If you want something sweet, eat a piece of fruit. If you want something salty, have a few nuts (preferably raw).
3. Break a sweat and sweat for 10. Put some effort and energy into your favorite physical activity (dancing, running, bicycling, basketball, a cardio DVD, jumping rope, kickboxing, etc.) so that you start to sweat; keep moving for 10 minutes. Whew!

Booty Camp is Coming… May 4th from Marilu on Vimeo

Sign up for Booty Camp here!

The Total Health Makeover® follows Marilu’s color-coded Rainbow Theory to categorize recipes. Here’s what you can find in Green Week.

In this third phase of the Total Health Makeover®, Marilu adds more legumes, particularly soy and soy foods. The recipes have more complex flavors, and some require a little more preparation. Remember, Green Week represents centered, balanced, everyday THM. Most people who follow the Total Health Makeover® tend to eat in the blue-green range, with a yellow day or purple day once or twice a week.

By now, you may be getting to know and understand your body … your hungers. You may be learning to recognize your self sabotage tendencies. Maybe you’ve adopted a new exercise routine that you miss when it’s not there. Even better, maybe you’re making the connections with your food, exercise, sleep, state of mind/gusto. And as with any step of this program, the more you listen to your body, the more you’ll find the connections.

If you are not following the 30-Day Total Health Makeover exactly, but still want to “follow the rainbow” to better health, keep eating whole foods.

• Anything that fits into Purple Week or Blue Week fits here too! That includes vegetables, fruits, whole grains, and lean proteins like fish and poultry.
• Add more legumes, including soy and soy foods (edamame, tofu, perhaps some soy cheese or soy milk). Legumes are a good source of plant protein. Some people, however, are reluctant to add legumes to their diet for … aesthetic reasons. Yes, if you’ve not eaten them as a regular part of your diet, legumes can be somewhat shocking to the system. But the good news is that your body does adjust to them! If you find them too dense or concentrated, start out with the more easily digestible varieties, like the adzuki (also called aduki) bean. Try out different varieties and see how they feel. Soy foods, especially tofu, can be a little scary at first, but there are lots of delicious THM® recipes that even your family will enjoy.
• Add more seasonings – with a light touch.

As with every step/tip/element in the program – you know what’s best for YOU! If you find the more complex foods to be a bit too complex for your re-emerging taste buds and/or digestive system, remember that you can always pull recipes or menu ideas from the previous weeks

Remember to drink water as your primary beverage. Soy milk (or rice milk or almond milk or oat milk) is good for cereal, or for cooking and baking. But for drinking? Water is best. Keep moving every day. Break a sweat each day, and then keep up your activity for 10 minutes (or 15 if you’re ready to kick it up a notch).

Take the 30-day class and get menus and recipes, tips in the daily emails, and personalized coaching on the class message boards. Or join Marilu.com now, and take the 21-day Booty Camp starting May 4, 2009. All classes are available FREE to members.

Plan exercise into your day – whether you do it before work, during your lunch break, after work, or in the evening, make it part of each day.

Even on Mondays.

Plan it. Do it. Start now.

~*~ ~*~ ~*~

Take a good look at the outside of your house – from across the street, from the sidewalk or street, from the driveway, from the porch or entry. Make a list of what needs to be done and prioritize it for safety, aesthetics, and budget.

Here’s a list of questions to get you started.

• Can you see the house? Do shrubs or trees or vines need to be trimmed?
• Do fences need to be repaired or painted? (or removed? or added?)
• Is the paint or siding or brick or stucco in good shape, or does it need touching up or repair?
• Are there plants that need to be removed? (or replaced?)
• Are the planting beds weeded? Do they need a “refill” of mulch or stones?
• Are the potted plants watered?
• Are the steps in good repair? Are there adequate railings?
• Is the front door and entry clean and welcoming?
• Does the doorbell work?
• Is the mailbox visible?
• Are all the lights functional?
• Is the house number easy to see from the street, day and night?

The following simple pleasures will help you to find calm and balance in an otherwise hectic world, so do them all, and do them often.

• Smile and, even better, laugh
• Pet an animal
• Meditate
• Watch children at play – and join in
• Spend time in nature
• Watch the sun rise or set
• Take a deep breath, then another, and another
• Do something kind for someone
• Listen to music you love
• Do some yoga or other gentle exercise (stretching, Tai Chi, etc.)

Photo by Ove Tøpfer

Booty Camp for a Bikini Bod starts Monday, May 4!

• 21 days with Marilu
• recipes
• challenges
• coaching
• chats

Get a HOT start on summer –
Get a HOT bikini bod –
with Booty Camp!

Don’t miss Booty Camp! Join now!