Week 3

Januart 18 - 24

End of Week 2 Check-In:

  • Take your progress photos and measurements. You don't have to send these to me but progress photos/measurement is a great way to track your progress!

  • What is your current point total?

  • Did you accomplish your personal goal you set to accomplish last week? If so, give yourself a point!

  • What days and times are you planning to workout for Week 3? There are a few schedule changes this week with the livestream schedule so be sure to take a look and make sure you register through MINDBODY.

  • Plan out your meals for the week ahead. Take the time now to set yourself up for success for the week. When you plan ahead you take out the guess work. Feel free to use the blank weekly meal sheet. As you write out your meals, write down what ingredients you need and make your shopping list.

  • How are you doing with the daily water goal? Is it getting easier?

  • How did you do with the nutrition goal of no dairy and no gluten this week? Was it harder or easier than you though? Did you notice a difference in how you felt?

  • On a scale 1-10 (1 is horrible, 10 is amazing), rate your sleep for the last week.

  • On a scale 1-10 rate your nutrition for the last week.

  • On a scale 1-10 rate your stress/stress management for the last week.

  • On a scale 1-10 rate your exercise for the last week.

  • Reflecting back on your sleep, nutrition, stress, and exercise, what can you do differently to set yourself up for success for Week 3?

  • What is one goal you would like to accomplish this new week? Again, this can be anything!

  • Is there anything else you would like to share? I’m all ears!

Nutrtion Goal

The nutrition goal for this week is to watch added sugars and try to keep it less than 25g per day. Every day you eat less than 25g of added sugar, give yourself a point.

Added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. They do not include naturally occurring sugars that are found in fruits and vegetables. 

To keep it simple, anything that has a label, read it and check the “added sugars” and that is what we will be tracking this week. For example, if the label says "Total sugar 15g, includes 7g added sugars” only add the 7g towards our goal of less than 25g per day.

Why are we focusing on limiting our added sugar?

There is a delicate internal equilibrium regulated by your hormones that keeps you energized and tells your body what to do with the nutrients you take in. Food is measured by the glycemic index (GI), which measures how rapidly that food causes your blood sugar to rise. The higher the GI, the faster your blood sugar spikes when you eat that food.

When your blood sugar spikes, it causes the hormone insulin to come into play. Insulin, an important hormone that will stabilize your blood sugar also triggers fat storage. Once it stabilizes your blood sugar, you’ll feel groggy, lethargic, sleepy – and start to crave more sugar because you’ll suddenly be feeling low energy. It’s a sneaky and toxic cycle. 

Eating too much sugar can lead to decreased energy levels, low/depressed moods and mood swings, bloating, tooth decay, acne, aging skin, weight gain, and also puts you at great risk for some serious health concerns such as high blood pressure, cardiovascular disease, diabetes, and some cancers.

Read your food labels and do the best you can! This is more about learning about what’s in the food you are eating and hopefully finding healthier alternatives.

Here are a few ingredients to watch out for:

  • Fruit juice concentrate

  • Fruit juices

  • Glucose

  • High-fructose corn syrup

  • Lactose

  • Malt syrup

  • Molasses

  • Raw sugar

  • Organic sugar (it’s still sugar lol)

  • Sugar cane syrup

  • Turbinado sugar

  • Sugar (duh)

  • Barley malt

  • Beet sugar

  • Brown rice syrup

  • Brown sugar

  • Cane sugar

  • Confectioner’s sugar

  • Corn syrup

  • Dextrose

  • Evaporated cane juice

  • Fructose

DAILY BONUS POINTS

Jan. 18 - Lemon water in the morning

Jan. 19 - No dairy/no gluten

Jan. 20 - Meditate for at least 10 minutes

Jan. 21 - Stretch for at least 10 minutes

Jan. 22 - Drink 1 gallon of water

Jan. 23 - Have a smoothie

Jan. 24 - Make your bed