What we all want is to feel good in our own skin. After all, isn’t that what health is about? We want to feel connected to those we love most. We want to have the emotional resilience needed to cope with life’s challenges, and to have a positive attitude that helps us feel grateful and enjoy living. To do this, we need healthy bodies, minds, and spirits. The authors of this guide believe that when the body gets into motion, it unlocks parts of the mind and spirit that are a reservoir of energy and goodness. This indescribably wonderful source of energy is amplified when we run-walk-run with others. Our physical bodies function at their highest level when they are nourished by healthy foods. Chances are you’re not eating as well or being as active as you’d like to be— hardly anyone is. That’s why we got together to write this guide to the HER Prescriptions™ Program (www.HERprescriptions.com). HER stands for healthy eating and run-walking.
This book guides you through a proven sequence of actions you can take over the next 30 weeks to change your habits and start a path to feeling better, more energetic, and more connected to others. Think of this book as an action guide that combines the knowledge and experience of a highly respected Run-Walk coach with real world advice from two primary care medical doctors. All three of us have used what we present here in our own lives, the lives of our families, and the lives of thousands of women we have coached or seen as patients. We know it works.
Every day, each of us can take control over our exercise, our eating, and our attitude by having specific cognitive strategies. Having a specific strategy is key for motivation. Our step-by-step process gives you control and focus—it can empower you to make many positive changes in your life. Your health and the health of your family and community ALL benefit.
The first chapter focuses on journaling and teaches you how and what to record about your health. You learn to log the essentials for health: sleep, exercise, quality of food, and meals. You also learn how to track and record the health numbers of interest to you. You will create a starting line for yourself as you begin recording and envision the finish line.
Chapter 2 helps guide you to a successful start. We cover common health considerations for women beginning the HER Prescription program.
In chapter 3, we help you choose the HER Prescription that is right for you. We cover the specifics of three different training program options: Rx Run-Walk Get Started, Rx Run-Walk Keep Going, and Rx Run-Walk Burn Fat. Each Rx Run-Walk has a 30-week training program proven to help you reach the fully prescribed dose.
To reach your health goals, your Rx Run-Walk should be combined with a prescription about what you eat. We call this your Rx Eat. Your prescribed Rx Eat (chapter 4) tells you what to eat, how often to eat, and how to record this in your health journal.
In chapter 5, we set you up for success with healthy eating. You learn why sleep is fundamental to health and helping us choose healthy foods. We give you tools for meal planning, grocery shopping, and perfect score recipes that fit with your Rx Eat. We also offer tips to address common challenges while following your Rx Eat.
In chapter 6, we rely on best available medical evidence to tell you how your HER Prescriptions can help you meet specific health goals. We take a look at how the prescribed Rx Run-Walk and Rx Eat improve common health conditions including high blood pressure, high cholesterol or lipids (fat in the blood), heart disease, osteoarthritis (aching bones or joints), breathing difficulties such as asthma or COPD, diabetes, anxiety, and depression. For some women, these health conditions are related to excess weight. That’s why, throughout the book, we provide specific details for finding your healthy weight. Those seeking to lose weight are coached up to the 30-week, fully prescribed dose of Rx Run-Walk and Rx Eat and asked to maintain it for at least 3 months. On the weight loss track, you can expect to lose about 0.5 to 1lbs weekly (20 to 50 pounds over 1 year) and feel a whole lot better!
For those who have been hospitalized with medical conditions such as a heart attack (myocardial infarction), heart rhythm problems, cancer, stroke, or lung disease, we strongly recommend you discuss and follow a specific rehabilitation program under the supervision of your doctor. For the millions who have not been hospitalized but have been diagnosed with a chronic condition or illness for which you see a primary care provider, this book uses medical evidence, quality meal plans, and a well-established training program’s approach to provide the fundamentals you need to know to improve your health.
Use this book as an action guide and follow it step by step. All the charts, tables, and journal pages can be found on our website, www.HERprescriptions.com. Download them, print them out, and tape them to your fridge. Like prescriptions for medicines, these prescriptions only work if you take them regularly and carefully follow the instructions.
Are you ready? Let’s get started. Look forward to feeling better, happier, and more alive and engaged in your everyday life as you move through this. It’s an amazing feeling and worth your time and dedication. You can do it…and will be so glad you did!