1. Calculate your calories and nutrients again
2. Complete self check in and compare to Week 1
3. Take weekly pictures
4. Review weekly Bristol Chart and note improvement
5. Incorporate 1-2 more things from week two list

Nutrition Calculator

Eating and Nutrition Plan

MSQ

You are three weeks in. This typically is a turning point for many clients. By week 3:

• You are learning more about how you used to eat versus choices you are making now
• Energy and sleep should be improving at this point
• Figuring out macros may still be challenging
• Water intake should more than when you started
• You may notice some small changes in digestion, less bloating etc.
• Composition changes, weight loss and/or inches moving down
  
  

You may be experiencing all of the above or just a few things. Either is perfectly ok. Small changes are still considered progress.

Remember, consistency and patience trump perfection and quick fixes. Getting healthy should be your first and foremost priority. Weight loss is a side effect of getting healthy.

Focus on the following this week:

• Your sleep hygiene and cycle. Create a nighttime routine to help your body and brain identify it is bedtime. Work on going to bed and waking at the same time daily.
• Drink 100oz water daily.

Head over to the chat room and let me know how you are doing.

Do you have any questions I can help with this week?

Each week take progress pictures. I know you aren’t excited about this right now, but I promise as each week passes and you see the small changes in your pictures, this will help you build discipline and keep going.

Tips for successful progress pictures:

1. Take in bright natural light
2. Wear the exact same clothes each week
3. Stand with the same, ideally plain, background each week
4. Wear a bikini, or sports bra and tight, short shorts
5. Smile

The more skin you show the better and easier it will be to see the composition changes occuring. This can be very motivating and encouraging. Don’t cover yourself up.

Each week, use a photo collage app (I personally use PicPlayPost) to post side by side of weekly progress in the chat group. You can scale the pictures to cut your head off if you choose.

If you have any questions or concerns on your nutrition goals please use the chat room feature to ask questions. I will be available here Monday – Friday, 9am – 5pm. Make sure you tag me in your question so that I am notified. If you ask a question and I do not respond, please tag me again. I am not ignoring you, I just missed the question.

Print out 6 copies of the Self Check-In Resource Guide and put them in a three ring binder. Use it to keep track of all your progress in the program. You will be adding other documents along the way. Be organized so that you can be successful. 

Be honest, open and thorough. Be thoughtful with your answers and take your time. The more info you put on the check in the better. You will fill this out several times over the program, so the more info you record the more you can reflect on to see how much progress you have made.

Again, please use the chat room for all questions or concerns. This week has a lot of info. Do not struggle. Ask questions. I am here to help!