• Review Bristol Stool Chart and progress
• Compare week one photos to week 6
• Review and reflect on energy, mood, stress, sleep

Nutrition Calculator

Eating and Nutrition Plan

MSQ

Week six!!

Six weeks of small habit changes, education, accountability and growth! This is a great point to sit down and reflect on the progress you have made outside of the scale.

I know weigh-ins daily can be frustrating at first. Or maybe it makes you feel defeated. The scale is a direct representation of your choices and lifestyle. If you have a crappy night of sleep, it will show on the scale. If you don’t poop for three days, it will show on the scale. The scale is one tool in a large tool box used to tell us how our body is feeling. Work to break the emotional ties or relationship you have with the scale. It is a flat square on the floor. One piece of data. That is it. Do not give it power.

If your digestion, sleep, energy, mood, libido, mental clarity have all improved over the last 6 weeks…. THIS IS PROGRESS!!! Health should always be your first and foremost goal. Weight loss will come as a by-product of getting healthy.

This weeks goals:

1. Compare your bristol tracking to Week One. Are you becoming more regular with your daily bowel movements? Is the frequency increasing or decreasing, depending on starting gut health.
2. Create a photo collage comparison from week one to week six. Post in the chat group and let us see your progress!
3. Fill out your check in again. Compared to week one, three and five, reflect on improvements to your mood, energy, sleep, stress management. How has this improved and where can you put more energy or effort to continue to see results?
4. Review what is hard or you still struggle to hit. Can you identify what your triggers are and your reaction to them? Is there any self sabotage going on?
   
   

I would love for you to share your results and reflections in the chat group. I know what changing habits and identifying negative behaviors from the past can do for your success.b

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!