12 WEEK WELL JOURNAL DETOX TIPS & PROGRESS WEEK 4

WEEK 4 WEIGH IN & GOALS

Start Weight: 147.2 lbs. and Fourth Weigh In: 140.2 = Total Weight Loss: -7 lbs.
Week 4 Weight Loss Total: -2.8 lbs.
- Meet 10K step goal daily. Try to hike at least once this week if my back pain subsides.
- Read and take notes on the current book I am reading “Super Attractor”. Continue to manifest nightly before bed.
- Self-care this week. Get a massage and/or do something that makes my mind and body feel good.

WEEK 4 EXERCISE ROUND UP

Monday: 10.8K steps: walks
Tuesday: 13.8K steps: walks
Wednesday: 13.3K steps: walks
Thursday: 10K steps: walks
Friday: 10.7K steps: walks
Saturday: 15.8K steps: walks
Sunday: 16.4K steps: Walk to Runyon and hike Runyon. Walk Home.
- Total Step Count Week 4: 90,987 steps

WEEK 4 FOOD AND DIET

YES: salads, vegetables, veggie burgers, high-protein veggie burgers, cottage cheese, eggs, fruit, olives, unflavored lattes with almond milk if I did order from Starbucks, hot teas, sparkling water, Celsius Fitness Drink
NO: cheese, bread, white rice, tortillas, prepped meat, soda, added sugar to drinks
- This week I was going through one of my “sick of meat phases”. When this happens to me I will literally prep a bunch of ground turkey or chicken and lose my appetite entirely and become unable to eat it for the week. Since this happened I relied on getting my protein from high-protein veggie burgers from Trader Joes, Thai Sweet Chili Veggie Burgers from Trader Joes, eggs, and cottage cheese. For lunches I focused on ordering salads loaded with protein (was able to handle chicken in a salad), more veggies, and some sort of healthy carb like quinoa or brown rice if it was available. At dinner I loaded my plate with lettuce and turned my veggie burger into a salad to get more greens in!
- I decided I wanted to go out to eat over the weekend because I was tired of eating at home. I didn’t want to stray too much from my diet because I knew if I ate anything I hadn’t had in awhile it would make my stomach upset and I wouldn’t feel too hot. With that being said I chose Real Food Daily, which is a vegan restaurant with various locations in Los Angeles. There I ordered an Impossible Burger Bowl which included rice, guacamole, sweet potato fries, black beans, and a cashew cheese. My only complaint was I wish it had included more veggies but at the same time I haven’t been eating that many carbs so it felt good to load up and feel full in a healthy way. I also shared some Buffalo Cauliflower Wings with my brother, both shown in the photos at the beginning of this post!

WEEK 4 PHOTO PROGRESS

WEEK 4 TIPS AND TID BITS

Throughout the week I looked back at my 3 main goals I set to remind myself of what I wanted to accomplish this week.
Put a little more pep in my step this week and made the decision to walk places especially if I was going to locations in West Hollywood.
Did a lot of reading this week. I can’t believe how much my sleep has improved since reading before bed and deciding not to watch tv shows or be on my laptop.
Prepped a little bit of food each day and/or night.
Did my best to start my morning with positive talk/mantras and thinking of things I am grateful for versus jumping on my phone to start the day. I do my best to wait until I get to work to load up my emails/social media/news/etc.
Did not drink alcohol. There were moments when I felt like I wanted to and go out and do some social drinking but instead I packed my week and after work days with activities that didn’t revolve around alcohol… rooftop Halloween movies, went to a friend’s live podcast taping, went on walks, and also texted friends to invite them to go on walks with me.
Drank a gallon of water a day, had hot teas without any added sugar at work and in the evenings before bed, relied mainly on Celsius Fitness Drinks for my energy but occasionally ordered a Latte with almond milk at Starbucks. Did not add any sugar and avoided flavors. In the event I decided I wanted vanilla flavoring I always ask for half the pumps!
Continued to order salads and healthy bowls at work and avoided sandwiches, wraps, pizzas, and pastas. If my work ordered from like a Chinese or Thai place I would order a chicken breast with lots of veggies and a side of brown rice if they had it. There really are ways to order healthy from mostly anywhere!
As I mentioned earlier I was a little tired of prepping my own meat so my go-tos were Trader Joes Veggie Burgers. They have many options at TJ’s and I pretty much have never had a bad one. My favorite being the Thai Sweet Chili Patties!
Snacked on Fruit and the Trader Joes olive packets!
Set positive phrases and mantras as my morning alarms on my phone for the week! I actually loved doing this because it really reminded me to get in the positive mindset before going about my busy day.
Said NO to things. I have mentioned I am working on becoming more of a YES person but I said no to things this week that didn’t fit into my detox and things that I knew would drag me and my vibrations down and make me not feel good.
Logged everything in my Well Journal everyday!
Did my best to get back on track from my weekend in Nashville the previous weekend of Week 3. I feel like I didn’t lose as much weight as I had intended but that is okay! I feel great and I am super happy with my progress photos which goes to show yet again how important it is to take those photos! The number on the scale is just simply a number.