12 WEEK WELL JOURNAL DETOX TIPS & PROGRESS WEEK 2

WEEK 2 WEIGH IN & GOALS

• Start Weight: 147.2 lbs. and Second Weigh In: 140.4 lbs. = Total Weight Loss: -6.8 lbs.

• Week 2 Weight Loss Total: - 2.8 lbs.

  • Eat lots of veggies. Make healthy lunch choices at work. Eat healthy snacks. No alcohol. Lots of water.

  • Read before bed every night of the work week. Make sure watching shows isn’t the last thing I do before bed. (limit screen time)

  • Blog about my tips and progress and share as much as possible on social media to help others.

WEEK 2 EXERCISE ROUND UP

• Monday: 10K steps: walks

• Tuesday: 10.2K steps: walk, elliptical at the gym, walk on treadmill

• Wednesday: 13.1K steps: walks

• Thursday: 10.1K steps: hike at Runyon in the AM

• Friday: 6.2K steps: normal day activities (felt tired and needed a rest day)

• Saturday: 12.7K steps: Outdoor Pilates Class and walk to Runyon at Sunset (photos below)

• Sunday: 11.1K steps: walks

  • Total Step Count Week 1: 73,828 steps

WEEK 2 FOOD AND DIET

• YES: chicken burgers, butternut squash pasta, veggies, fruit, salads, Celsius Energy Drink, Starbucks Latte with Almond Milk

• NO: alcohol, bread, no real pasta, cheese, regular milk (dairy-free alternatives only)

  • 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.

  • This week my main focus was to load up on veggies every meal, this even included breakfast. (Trust me it isn’t easy to incorporate veggies into breakfast for me personally), however, I did manage to have a serving of asparagus each morning with breakfast. For lunch I always opted for a healthy bowl or salad avoiding cheeses and cream based dressings and stayed away from sandwiches or anything that included unnecessary carbs. I continued to snack on fruit and again went another week with absolutely no alcohol.

WEEK 2 PHOTO PROGRESS

WEEK 2 TIPS AND TID BITS

• Wrote in my 12 Week Well Journal everyday.

• No Alcohol.

• 8+ hours of sleep a night.

• 1 gallon of water a day.

• Did my best to reach 10K steps daily.

• On office days got up periodically throughout the day to walk.

• Tried my best to be done with dinner before 7:30/8PM.

• Stayed away from sweets.

• For meals with sandwiches/burgers I always had them wrapped in lettuce and lost the bun.

• No soda… sparkling waters only! I crave the carbonation and can’t resist!

• Asked friends to hang out and do active things as opposed to activities that revolve around social drinking.

• Self-Care! Read a lot, face masks, journaled, and overall really took care of myself this week and weekend.

• Used social media to hold myself and others accountable.

• Used my FitBit to track steps and active minutes everyday.

• Only weighed myself once on my weekly weigh-in day which is every Monday.

• Only purchased items that were on my grocery list at the store. Fall is my weakness and all the pumpkin flavored things but sticking to my list made it super easy to avoid those foods!

• Planned ahead and wrote in my journal everything I was going to prep on a daily basis for my meals.

Until Week 3 Fit Friends! Have a Healthy Week!

XoXo,

Brittney