Phase 1 – The Initiation Phase

Phase 1 – The Initiation Phase

This phase gets you going on a specific eating  and exercise plan quickly so you can see results fast. Having said that, there is no question that this phase is the most challenging to complete. In phase 1 we will incorporate a balanced, heart healthy eating plan. We will get you going on a specific exercise schedule fit around your life, but of course you choose the type of exercise. HeartStrong.com will just guide you with the intensity and duration.

To graduate to phase 2, these goals must be met:

  • Ability to maintain moderate intensity aerobic physical activity for 150 minutes per week (i.e. 30 min/day x 5 days)
  • Ability to strength train once per week
  • Body Mass Index (BMI) of 30 or less
  • Total of 5% weight loss if BMI was between 28-30 to start phase 1
  • Ability to stick to the healthy eating plan
    • 100% plant based diet for those with heart/vascular disease or significant risk factors for heart disease
    • 90% plant based diet for those without heart disease or risk factors for heart disease or if 100% plant based is not reasonable for your specific situation

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