12 WEEK WELL JOURNAL DETOX TIPS & PROGRESS WEEK 1
As you may know I purchased this 12 WEEK WELL JOURNAL by @coachingbyjennifer to help guide me on a 3 month detox to reset before the new year and lose a little weight before my best friend’s wedding. I also just felt like it was about time I did something for myself and this is what I chose! Each week I will be sharing my tips, tid bits, and progress because believe me when I say small changes go a long way! I hope you follow along on this journey and I hope that I can inspire, motivate, and help you in some way!
WEEK 1 WEIGH IN AND GOALS
Start Weight: 147.2 lbs. and First Weigh In: 143.2 lbs. = Total Weight Loss: -4 lbs.
Beverages: Only water, try for 1 gallon a day. No pop/soda. Celsius is okay for energy. No lattes or coffee. Teas are okay.
Daily 30 minute walk. No excuses especially with normal work hours this week.
No alcohol this week/weekend. Really focus on detoxing. Only plan for drinking at my best friend’s bachelorette mid October this month.
WEEK 1 EXERCISE ROUND UP
Monday: 11K steps: walks
Tuesday: 12K steps: walks
Wednesday: 5.5K steps: walks (had some back pain so did what I could)
Thursday: 13K steps: hike at Griffith (photos below)
Friday: 9.3K steps: walks
Saturday: 13.6K steps: walks
Sunday: 10.4K steps: walks
Total Step Count Week 1: 75,813 steps
WEEK 1 FOOD AND DIET
YES: Chicken, vegetables, fruit, sweet potato, brown rice
NO: Bread, cheese, alcohol, candy, tortillas
Feel free to refer to my blog post regarding the 21 Day Fix Portion Control Plan to get a better idea of my diet. I did my best to stick to 4 portions of veggies, 4 portions of protein, 3 portions of carbs, 3 portions of fruit, and 1 portion of healthy fats such as avocado.
The main focus was to incorporate at least 1-2 cups of vegetables per meal, a small amount of carbs such as brown rice or sweet potato, and about a fist full of protein each meal. Believe me when I say we don’t need as many carbs as you think! In terms of snacking, I stuck to mainly fruit like bananas, apples, and berries and I strangely love olives so I found those olive snack packs at Trader Joes and I am a little addicted, not going to lie.
WEEK 1 PHOTO PROGRESS
WEEK 1 TIPS AND TID BITS
Wrote in my 12 Week Well Journal everyday.
Said no to bread/tortillas with meals that were ordered out.
Stayed away from processed foods. No frozen meals this week. Don’t get me wrong, once upon a time I lost weight eating those but it’s because they are portioned appropriately, however, they have no nutritional value!
No cheese on meals. I couldn’t even tell the difference with my salads! And limiting dairy in general. The only dairy I really had was cottage cheese, eggs, and greek yogurt as a sour cream replacement.
Almond Milk in place of any regular milk at Starbucks. (only ordered a Medium unflavored latte with almond milk both Saturday and Sunday as a weekend treat).
Share progress and tips on social media platforms to help inspire others and get the support of my followers! It is so much easier to stay on track when you have people who want to be on board with you! Plus the extra encouragement from followers never hurt anyone!
8 hours of sleep each night. Read before bed instead of watching shows/screen exposure. Bought a handful of new books that are lined up and ready to read!
Set daily goals in my Well Journal as well as practiced gratitude daily.
Wrote out grocery lists before going to the store and stuck to buying only what was on the list. The Well Journal has a section for grocery lists!
Meal Prepped a little bit daily, even if that just mean microwaving a bag of veggies or boiling eggs. Prepping and planning is KEY!
Went on mid-day walks throughout the day for about 20 minutes at work since I was working from my desk this week. Also walked after work to do my best to reach my 10K step count goal.
Did not weigh myself until the weigh in day. Hide that scale and DO NOT OBSESS.
Took Progress Photos on Weigh In Day!
Worked on more on becoming a “YES” Person. By this I mean saying yes to positive invites and things in my life. Going on a hike, going to an event to keep busy, supporting a friends work, going on a walk, to shop, etc, etc, Getting out and moving versus staying in and getting comfy with Netflix. Netflix isn’t going anywhere!
Let my friends and family know that I am on this 12 week detox and to include me in any fun, healthy activities as well as going to eat at places that have healthy options. They know not to tempt me with going out partying and with junk food. It is very important to get the support you need from the people who are a part of your life! Surround yourself with people who have similar interests and goals!
Until Week 2 Fit Friends! Have a Healthy Week!