Nourishing Your Body For Weight Loss™
Module 5:
To Inifinity and beyond!
We’ve made it a month and you have done amazing! Now it’s time to get after it and make this STICK!
This week we’re creating more autonomy and self accountability practices. So there is no Week 5 packet or nightly check in forms. We are putting everything directly into your calendar (see below)!
I do, however, love to have things I can check off at the end of the day, so here’s my accountability chart that you can laminate and put on your fridge and check off your healthy awesomeness every day! And don’t forget the S.Well Points App (click for more info), if you prefer a digital experience. I like to use the chart all the time and I use the points when I feel like I want to really focus on getting back on track - but that’s me - you do you!
Week 5 Objectives:
+Time-block your week. I'm serious.
Set a schedule for the week and follow it.
This week we're practicing our time blocking and scheduling. Even if you think you don't need to do this, I encourage you to take one week to try it. There is a lot of freedom in creating a plan and schedule, actually.
Go through your calendar, download this worksheet, or grab a plain piece of paper and map out your week. Write in EVERYTHING.
This means putting in each meal and snack (including what that snack or meal will be - even if you end up changing it, it's great to have something written down as a quick and healthy option). Do your best to stick to this and use only plain fruits and vegetables as in between snacks if you find yourself hungry outside of the planned meals and snacks.
Put in your work hours, house chores, workouts, family time, meal prep, and whatever else you do or want to do during your week.
Check out the video for a time blocking workshop with time management specialist, Kelly Nolan.
+Long term and short term goal planning
Remember those goals we set in the beginning? Well get them out and let's make a road map. Figure out a do-able timeline for your longterm goal.
Use the goal chart linked here (or draw your own) to write down the goal, the date, and the way you'll celebrate (hello shopping spree??) when you get there. In the middle, create 3 mini-goals or "step goals" along with ways to celebrate those so you can track and celebrate your progress along the way.
Once you've created your plan/map or if you need help, post in our FB group and tag me and we'll finalize it together! (or feel free to email me if you're more comfortable that way)
Once you reach your final goal, or hit the date you set for yourself, create a new chart and do it all over again with a new goal (maybe you still have some more lbs left? You can still create a chart and a plan - maybe that weight is step 1 and your final goal is something new!)
Keep setting and tracking goals and keep celebrating that amazing body of yours!
Some ideas for other goals are:
- Run __ mile(s) without stopping
- Do __ push ups (chin ups?)
- Learn a new skill (doesn't have to be health related! Painting, wood working, journaling... all have milestones you can build on as you create your skillset)
+Bonus Fitness objective
Time block 2-3 cardio workouts (walking included!) and 3-4 strength workouts for this week (you choose the number you want). These can be 5 minutes or 50 minutes, but add them into your calendar so if you can't get to it, you move it somewhere else, rather than skip it.
For more about Kelly, go to www.kellynolan.com
Looking to up your weight loss game with a short term diet?
Below I have a meal plan that will help use what we’ve been doing for the past month and kick it up into a higher gear, OR check out this post about selecting a diet plan that will work for your lifestyle, personality, and goals:
Meal PLanNing:
Here is a meal plan for you to utilize as you kick up some weight loss goals. There is one for Plant Based and one for Low Carb/omnivore diet.
This is a great set of recipes you can use for as long as you need.
The way I use them with clients is to map out 2 months utilizing only these recipes and the example weekly plans (variations as needed for taste/preference).
After two months, you can start taking away certain meals and doing your own thing while keeping 1-2 meals a day from this plan for another month.
Then step it down again or start back on your own meals and snacks.
There are a few ways you can follow this meal plan for two months:
Alternate the two example meal plan weeks for as long as you’d like (or download both and you have 4 example weeks to use).
(My preferred way) Simplify things by picking out one or two breakfasts and lunches and map out one or two weeks using those recipes to keep those meals simple. Then use the dinner recipes to plan your week’s dinners. You can select new ones each week or two to rotate through.
*I ask that you please respect my IP and do not share these meals plans/recipe packs. I do sell them and I love a referral, so send anyone my way to purchase for $9.99!
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