• Calculate your calories and nutrients again.
• Complete self check in and compare to week 1 and 3
• Take weekly pictures
• Review weekly Bristol chart and improvement
• Incorporate 1-2 more things from week two.

Nutrition Calculator

Eating and Nutrition Plan

MSQ

This is a week to focus on getting good at what you have put into practice thus far. Work on:

1. How you can more steps in the day
2. Getting your water consumption in
3. Making plans and taking time to think on how to navigate life and still make progress with your health goals. (Will discuss this more in chat group this week)
4. How to get more fiber in daily
5. Finding exercise you enjoy and performing it a couple times a week
6. Removing as much inflammatory foods as possible
7. Focusing in quality sleep
8. Incorporating stress management tools (deep breathing, walks, restorative yoga, saying no to things that only bring stress)
9. Ask questions in the chat group for ideas on how to help you be successful. Let’s chat!

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!