I hope you’ve had a really great week.
Okay so here’s a review of my week.
Weight Loss Review
I’m pretty pleased with what I’ve achieved this week. I didn’t achieve all of my goals. I had one day where I was poorly and it’s been a super busy week in my Coaching Business.
Okay, so I’ve done well remembering to drink plenty of water. I had one day where I drank about 3 cans of coke and ended up with a headache so made a mental note of that feeling.
I’ve been doing my melt away my excess weight visualization quite a bit and I’m finding this really helps me focus. And because I’ve been super busy, it helps that it’s only about 3 minutes long.
I’ve been a little hit and miss with listening to the Hypnosis downloads. I think mostly because I’ve literally been falling into bed absolutely shattered most nights this week.
I’ve done a fair bit of EFT mostly positive EFT to try and keep myself energised.
My steps for the week
I’ve finally got a new pedometer and love it. So no more apps that drain my battery on my phone.
Monday -10,000 (this was a bit of a guess as my pedometer broke)
Wednesday – 4,300 I felt so poorly, I decided the best thing I could do for my body was get to bed.
Thursday – 11,112
Friday – 14,001
Saturday – Switched to the new pedometer about 11am and managed to clock up a fantastic 16,242 (it was our open gardens day in my village which really helped boost my steps today)
Sunday 7,020 (Sunday’s tends to be the day I struggle to get to my 10,000 steps. It’s more of a chill out day.
Getting my daily exercises in.
I’ve done 5+ (consecutive) stair run/walks on 4 days
Done my arm exercises every day ~ Yey me.
Still haven’t managed to get my act together and get on the wii games
Eating for health and weight loss
I lost track of how many salads I’d had, but it was over 5, so I achieved my goal and I’ve definitely achieved my 5 a day fruit/veg goal every day.
I’ve been a lot more aware of what I’m eating in between meals this week. It’s not perfect and I feel I’m still eating too many crisps and KitKats. I think this was a side effect of feeling super tired and having a super busy workload.
I also found a Plank Challenge in a magazine that I’ve been doing. The first day was 3 sets of 8 seconds (slightly different positions) which I thought was bad enough. I’m now up to 3 lots of 22 seconds and I seem to have developed a nightly ritual.
Check the exercise for the day.
Say “I can’t do that!”
Immediately swap it for “I CAN DO THIS!!!”
Then I get on and do it.
Yes, it feels like it’s going to kill me, but I keep doing it.
Doing 3 lots of 8 seconds on day 1 felt awful, now it feels easy.
Check out the videos
So, that’s how my week has been. Now for my new goals
Weight loss goals for week beginning July 13th
- Continue drinking my 5 glasses of water each day
- Melt away visualization daily (anytime)
- EFT daily (anytime)
- Hypnosis at bedtime
- Weekly steps 80,000
- 1 x 5 Stair every day
- wii games 3 times
- 5 fruit/veg a day
- Plan healthy meals for the week
- Continue with plank exercises
Weekly steps goal
This week I’ve changed tactics a little. I know I’ve got a super busy week ahead and I know from past experience the weeks before I go on holiday can result in burnout as I have so much to do before I switch off for my hols. So I decided rather than pushing myself when I know I need rest, I’m going to work with my body, listen to and act on what it needs and aim for a weekly target of 80,000 steps. So I’ll still be pushing for over 10,000 most days. Some days may be significantly more and some a little less. I feel this is a better goal for me this week.
Meal plan for the week.
I tend to do easy meals for lunch ~ Salad, sandwich, soups or leftovers.
Rather than plan my weeks meals for specific days (which definitely works for a lot of people), I prefer to do a flexible meal plan. I usually add 8-10 meals that I can decide on either the night before or in the morning. These are for evening meals. I call this meal tea (I’m a Lincolnshire Lass).
The reason I have 8 – 10 meals is so that I have extra options. I don’t want to get to Sunday with only one meal choice left and I really don’t fancy that. That would be when I’d start eating rubbish.
My meals are what I call real life family meals. I look at the diet meals in magazines and whilst the odd meal looks delicious and I’ll happily give it a go. A lot of the Health Food meals just look totally unappealing. And here’s the thing, I want to enjoy my meals, not eat a load of so-called healthy stuff I hate, because sure as eggs are eggs, I’d leave half the healthy stuff and go eat chocolate.
So I eat the foods I like, that I know my son will like and keep then healthy. I buy my burgers from the butcher so they are high quality and not pack with additives, I buy fresh produce and fill up on veggies.
If I feel I’ve had a meal I’ve enjoyed and I feel nicely full (not stuffed), I’m far less likely to grab rubbish between meals.
Okay, that’s my weight loss goals for the week and my meal plan.
Let me know how you’re getting on with your own weight loss goals.
And if you haven’t already, I’d love you to join my FREE 30-Day Weight Loss Challenge to help you create a positive mindset to lose weight.
I’ll add a catch up midweek.
Happy Weight Loss