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Day 14-15-16 healthMC “2 Weeks Review Weekend”

Day 26: blind to the calendar?It’s already day 15 into the healthMC challenge. I hope looking back you have a sense of accomplishment, you feel that you are on the right track and you are gearing up to do even better the remaining days. This weekend, take some time to review the information from starting Day 0 and if you were not on board, this is your time to catch up and get on board.

2 Weeks In Review

  1. Day 0: Preparation. A day to prepare yourself, ask yourself WHY you wanted to live a healthy lifestyle, what you hoped to accomplish during the challenge. You also had to decide who you have to become to put your goals into action.
  2. Day 1: The challenge, The cycle, The Plan. We’ve looked into the challenge of food preparation. The bad habits that cause us to add on weight and the changes we needed to implement to start the journey to a healthy lifestyle ready.
  3. Day 2: I dream of My Ideal Physique.Starting in a place of gratitude where you praise your accomplishments to open your sense of creativity and your burning desire to aim higher.
  4. Day 3: Age is Just a Number. Paula J. Hannah shared her incredible journey and she looks amazing at 48 years old.
  5. Day 4: Spring Cleaning.Time to clean your pantry and sabotage proof your environment by keeping only healthy options around you and your family.
  6. Day 5: A Busy Mom’s Success Story. If Paula wasn’t convincing enough, Ty’s story proves again that you are the only one who can limit yourself.
  7. Day 6: How to Build a Strong Fitness Support Team .No man is an island and you need support to help you reach your destination.
  8. Day 7: 8 Snacks Under 100 Calories. Snacks don’t have to be sugary, loaded with empty calories or costing you a lot of money.
  9. Day 8: Cutting Calories from your Meals. Living a healthy lifestyle does not mean you are not eating what you love. Choose to adapt your favorite recipes by substituting some ingredients with their light version.
  10. Day 9: Beating Sugar Addiction Part 1 Part 1 of a 3 part series addressing an issue that we all deal with and call it something else. Our sugar consumption is ridiculous.
  11. Day 10: Beating Sugar Addiction Part 2 The series continues about sugar and stress.
  12. Day 11: Beating Sugar Addiction Part 3 The last part of the series addressing Sugar and PMS
  13. Day 12: 25 Quotes From Athletes That Will Inspire You. Nothing like the words of a favorite athlete to inspire you to press forward.
  14. Day 13: Useful Workout Journal Tips. Using a workout and meal journal can be a very useful asset. You get to see your progress and create your own recipe book.
  15. Day 14, 15, 16:      2 Weeks Review Weekend.

Until Next time, Spread the Love…

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Day 13 HealthMC: “Useful Workout Journal Tips”

fitbook-workout-logMy favorite thing about living a healthy lifestyle is keeping a food and workout journal.  Not only I keep track of my meals and workouts, but I also write notes about my food and my feelings for the day.  If I was on track with my nutrition, I  highlight that day as a perfect day.

5 Reasons To Keep a Daily Meal and Workout Journal

  1. Being able to see your progress even when the scale is not moving. We all heard it “ditch the scale” because it is not an accurate reflection of your progress.  Body measurements are more accurate.  The other more accurate sign of how well you are doing is notes in your journal.
  2. It can be used as a quick recipe book for busy days. When you highlights the good days and make a note of it, if you have a busy day you can refer to one of those good days to prepare your meals quickly.
  3. It  helps you find trigger food and/or situations. Writing down how you feel on a particular day and what you ate as  a result (if you fail off the wagon) helps you find trigger food and helps you find a solution.
  4. Your Journal can be a source of inspiration. You regain confidence when you look at your measurements on start date and your measurements 6 or 12 weeks later.  It gives you a sense of accomplishment and inspires you to make new goals.
  5. Your journal let’s you know when to change your routine. A quick review of your journal will tell you that it is time to add more intensity to your workout and try a new routine and focus on different muscle groups.

To give you an idea of one of my perfect meal days, here’s a full day out of my journal

Breakfast

8 oz green tea
1/2 cup oatmeal dry cooked with 8 oz of water and cinnamon
1 scoop of protein
2 tbsp flaxseed meal

Snack 1

6 oz Friendship 1% cottage cheese
1 banana

Lunch

4 oz Chicken Breast
1 cup spinach
1/2 baked sweet potato

Snack 2

1 apple
6 oz Greek yogurt

Dinner

4 oz Tilapia
1/2 cup cooked whole wheat pasta
1 cup mixed vegetables

Late Snack

1 scoop protein
8 oz peppermint tea

 

 

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