Lindell's 10lbs weight loss - Week 1
I've set myself the goal to lose 10lbs for summer. I've started checking in on Facebook and will collate the check ins here each week.
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Thought I'd check in here for a bit as I've set myself a mini goal of losing 5lbs (ultimate goal of 10lbs in the remaining months of this year).
I'll use the format I've been using in my new planner that I'm trialling and I'll check in morning and night.
Start Day What do I want? To lose 10lbs and comfortably fit in my clothes (they've gotten a bit tighter lately).
Stepping stone: -5lbs
Todays measure: 0
Starting measure: 0
Read anchors - 
Read goals -
3 Bricks:
Set and write out my plan Track everything Practise the hunger scalePlan:
Meal 1 - Veggies and eggs
Start at -4 finish at +4
Meal 2 - yoghurt berries and coconut flakes or fava beans
Start at -2/-4 finish at +4
Meal 3 - curry and veggies
Start at -4 finish at +4
Other - 2 coffees, 2 teas, 1 bone broth, 1 piece of chocolate
Water - lot's
Sleep - bed by 10pm
Fasting - til 11am
Movement - list of 6 (100 of each squats, push ups, leg raises, dips and heel lifts. + 500 skips)
Thoughts - I will feel amazing in spring.
Longevity is my goal, long lifespan and long healthspan.
I already feel amazing, can't wait to keep this going.
Gosh it feels good to know what I want, plan, show up and build my confidence.
Notes - When I have an urge I'm going to move my body, talk to myself and pause, breathe and feel.
Let's do this!
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Evening Check In
Success Moments:
Delayed 2nd coffee (milk coffee)
used Hunger scale and realised I didn't need 3 full meals today
Said yes to handball with the kids and dominated. Plus did my squats and stuff.
didn't have a cookie when my son did and my brain said to.
Plan, write it down
track, write it down
practise Hunger scale
Actual:
Meal 1 - Not really a meal, wasn't very hungry so had a bone broth at midday then milk coffee
Meal 2 - strawberries, yoghurt and coconut flakes
Meal 3 - baked veggies and pork belly
Other - 1 black coffee, 1 milk coffee, 1 dandelion tea with milk, 1 piece 78% dark chocolate
Water - loads
Sleep - pending bedtime
Fasting - til 12.30pm
Movement - 7k steps made of squats, leg raises, jumping etc
Power Thoughts - this feels great!
Notes - had a fun day and feel upbeat. Feel like I've come out the other side of some fog
Day 2 - Morning Check In
What do I want? I want to lose 10lbs and feel amazing and comfortable in my summer wardrobe.
Stepping stone: -5lbs
Todays measure: -1.3lbs
Starting measure: 0
Read anchors
Read goals
Plan
Track
Practise Hunger Scale
Plan:
Meal 1 - 2 eggs and veggies
Meal 2 - fruit and yoghurt + coconut flakes or fava beans
Meal 3 - Fish and salad
Other - 3 coffees (1 white 2 black) 1 bone broth, 2 cuppas, 1 piece of chocolate.
Water - loads
Sleep - 8 hours
Fasting - until 10am
Movement - 8k steps
Power Thoughts - I'm going to feel amazing in spring.
Notes -
Evening Check In
Success Moments:
Waited until 10am to break my fast even though I didn't want to.
Had bone broth instead of my 3rd coffee
Ate a tiny bite of waffle instead of the whole waffle (it was hot off the iron yum)
Plan
Track
Hunger Scale
Actual:
Meal 1 - Bone broth then veggie and eggs
Meal 2 - Mandarin and small packet of salt and vinegar fava beans.
Meal 3 - Salmon and salad with olives and mayo + garlic dip
Other - 2 coffees both black, 1 tea, small bite of cake my son made, 1 piece 78% chocolate with a teaspoon of almond butter. I wanted this last night but delayed it until tonight then forgot to put it onto my plan so I've allowed myself to have it.
Water - loads
Sleep - 7 hours
Fasting - Until 10:30am
Movement - Did my exercises and 7k steps today. I'm loving my exercises.
Power Thoughts - I'm on track and feeling amazing.
Notes - Louis was home sick again and was really demanding of my attention. I'm so tired and crammed my work into little pockets of time.
Wednesday 23rd August - Morning Check In
What do I want? I want to fit into and feel amazing in my summer wardrobe. I want to lose 10lbs
Stepping stone: -5lbs
Todays measure: -2.3lbs (big celebration as I hit an old mini goal that I've been working towards for a while now)
Starting measure: 0
Read anchors (I've added a couple more anchors. My anchors are really helping me each day.)
Read goals
Plan
Track
Practise Hunger Scale
Plan:
Meal 1 - Sushi party pancake (going to try this in the new waffle maker ha ha)
Meal 2 - Fruit and yoghurt + coconut flakes or fava beans
Meal 3 - Chicken and salad (family are having chips so I'm committed to no chips today. I'm adding in there that it's not forever, just for today and that I want to have a small amount of chips each time we have this meal in future).
Other - 2 coffees, 2 teas, 1 bone broth, 1 chocolate and a small teaspoon of almond butter.
Water - Loads (I drink a heap)
Sleep - Got more than 8 hours last night. Aiming for bed by 10.30pm
Fasting - Until 10am at least
Movement - Walk/shuffle and a few of my exercises.
Power Thoughts - I'm feeling great and stronger already. I am committed to live my life this way.
Notes -
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Wednesday 23rd August Evening Check In
Success Moments:
Ran/walked over 4km. Jumped up from my desk and did it before the rain hit but ended up raining as I left the house and stopping when I returned ha ha.
I held out for my 2nd coffee until after 11am.
I had 1 chip (it was left in the bag when I served the family) and didn't have any more. I also took a chicken wing after I finished what was on my plate, did a pause and checked in with my stomach and realised I wasn't hungry at all and already at a +4 (it was as though the food hit my stomach all of a sudden). So had a tiny bit of the chicken from it and gave the rest to my husband. That was a big win.
Plan
Track
Hunger Scale
Actual:
Meal 1 - Bone broth around 10.30am. Milk coffee around 11.30am. Sushi party pancake around 1pm. Had mayo and chilli sauce on it.
Meal 2 - 3 mouthfuls of smoothie and 5 pieces of popcorn. It was snacking while I prepared the kids afternoon tea. I didn't have my planned fava beans or fruit because I wasn't hungry by then.
Meal 3 - BBQ chicken and salad with feta cheese, mayo, chilli sauce, garlic dip and olives. Plus 1 chip ha ha.
Other - 2 coffees (1black 1white), 1 tea, 1 piece chocolate and 1 teaspoon almond butter.
Water - Loads
Sleep - Got more than 8 hours. Will aim to get to bed before 10.30pm
Fasting - Made it past 10am which was my goal.
Movement - Ran 4km and did some squats etc. Currently sitting on 8700 steps.
Power Thoughts - Far out I feel amazing. This is exactly how I want to keep living my life.
Notes -This came up in coaching yesterday and I want to capture it here: TRACK TRACK TRACK. If you aren't tracking, then you don't know what is happening or has happened. Especially track when you eat off plan. Track it all.
Thursday 24th August - Morning Check In
What do I want? I want to fit into and feel amazing in my summer wardrobe. I want to feel energetic, fit and strong.
Stepping stone: -5lbs
Todays measure: -2.3lbs (no change)
Starting measure: 0
Read anchors AM
Read goals AM
Plan
Track
Hunger Scale
Plan:
Meal 1 - Zucchini, capsicum and onions with 1 egg
Meal 2 - Fruit and yoghurt + coconut flakes or fava beans
Meal 3 - Curry and cauliflower
Other - 3 coffees, 2 teas, 1 bone broth, 1 chocolate and 1 tsp almond butter
Water - loads
Sleep - 8 hours
Fasting - Until 10am (dirty)
Movement - 8k steps
Power Thoughts - When I plan and follow the steps it moves me towards my goals.
Notes - I didn't actually eat the chocolate and almond butter last night. I got caught in the office working (was in the zone) so by the time I got into the house and had my cuppa I was in a 'I could take it or leave it' mood with chocolate so I decided to leave it. That's a great win.
Thursday Evening Check In
Success Moments:
I ate 2 things off plan and tracked them
I listened to my body and ate a bit more of my planned food
I said no to evening milk chocolate rockyroad when my husband was having some. I actually said "don't let me have any of that" and then said "are you not even going to offer me some?" and then we laughed.
Planning
Tracking (almost didn't happen and really need to put in effort to make this happen over the weekend.
Practise the hunger scale
Read anchors PM 
no
Read goals PM no
Actual:
Meal 1 - bone broth + veggies and eggs
Meal 2 - yoghurt berries and coconut flakes
Meal 3 - green chicken curry and veggies
Other - 3 coffees (2 milk), 2 teas, 1 homemade anzac cooking, small handful of mixed nuts, 1 piece chocolate, 1 teaspoon almond butter.
Water - loads
Sleep - 8 hours
Fasting - made it to 10am at least
Movement - did 8k steps.
Power Thoughts - When my mouth is empty I'm back on plan.
Notes - I felt extra hungry today so I ate a bit more at meal times. I was also doing my bookkeeping so there was a layer of emotional hunger. Good to acknowledge and capture.
Friday 25th August Morning Check In
What do I want? I want to lose 10lbs, fit into my summer clothes and feel amazing.
Stepping stone: - 5lbs
Todays measure: -3.5lbs
Starting measure: 0
Read anchors AM (gosh this is a good reminder as I'm checking in as I hadn't read them and this has reminded me.)
Read goals AM
Plan and write it down
Track and write it down
Practise the hunger scale
Plan:
Meal 1 - Veggies and eggs (I'll try make a waffle and film it for Amanda hah a)
Meal 2 - Yoghurt, fruit and coconut flakes or fava beans.
Meal 3 - Veggies and chicken
Other - 2 coffees, 1 bone broth, 2 cuppas, 1 chocolate, 1 tsp almond butter.
Water - loads
Sleep - got more than 8 hours. Aiming for the same again tonight.
Fasting - At least until 10am (totally already achieved this as I'm filling this in at 10.47am)
Movement - Ocean swim (already done) and 8k steps.
Power Thoughts - Far out I'm feeling amazing and I want to keep this going through the weekend.
Notes - It's Friday and my past recent trend is to stop planning and tracking and pick it back up on Monday.
Fridat 25th August Evening Check In
Success Moments:
Did 2 extra laps around the buoy swimming.
held off on my white coffee until after lunch
I thought about having a cookie when I put them away but decided not to.
I was tempted to have rockyroad but chose not to.
I waited 30 mins after dinner and was still below a 2 on the hunger scale so decided to have some yoghurt, berries and coconut.
Plan
Track
Hunger scale
Read anchors PM
Read goals PM
Actual:
Meal 1 - bone broth, 2 eggs + capsicum/onion/feta
Meal 2 - flat white coffee, mandarin, fava beans, very small glass of smoothie
Meal 3 - capsicum + onion + chicken. Then yoghurt, berries and coconut 30 mins after
Other - black coffee, 1 piece choc, 1 tsp almond butter, 1 cuppa
Water - loads
Sleep - more than 8
Fasting - longer than 10am
Movement - swim 4 laps around buoy + 7k steps
Power Thoughts - all I need to do is plan, track and use the hunger scale.
Notes - had yoghurt, berries and coconut 30 mins after dinner because I was really hungry still. Made the choice of that our salad.
Saturday 26th August Morning Check In
What do I want? I want to lose 10lbs and feel amazing in my summer wardrobe.
Stepping stone: -5lbs
Todays measure: +0.5lbs (total change since start -3lbs)
Starting measure: 0
Read anchors AM
Read goals AM
Plan - write it down
Track - write it down
Practise hunger scale
Plan:
Meal 1 - Bone broth, white coffee, sushi party waffle
Meal 2 - Fruit, yoghurt, fava beans or coconut or mixed nuts (if have mixed nuts don't have almond butter with chocolate tonight).
Meal 3 - Sausages and salad (pimp it up with olives and feta and a yummy dressing)
Other - black coffee, 2 cuppas, 1 kombucha, 1 dark chocolate piece, 2 rocky road pieces
Water - loads
Sleep - 8 hours or more
Fasting - until 10am at least (did this. Wanted to eat earlier but didn't).
Movement - 8k steps
Power Thoughts - This weekend is my gift to me. No matter what the scales are on Monday, what really matters is showing up to the plan I've set for how I want to live my life. It feels like a luxurious plan.
Notes - Put 1 alcoholic drink on my plan for tomorrow and have it if I want to. I feel like I need to do this to avoid feeling deprived. Afterall, I do want to live life having wine and beer occasionally.
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Evening Check In Success Moments: Delayed 2nd coffee (milk coffee) used Hunger scale and realised I didn't need 3 full meals today Said yes to handball with the kids and dominated. Plus did my squats and stuff. didn't have a cookie when my son did and my brain said to.3 Bricks:
Plan, write it down track, write it down practise Hunger scale Actual:Meal 1 - Not really a meal, wasn't very hungry so had a bone broth at midday then milk coffeeHunger scale:
Start: -2
Finish: +2
Meal 2 - strawberries, yoghurt and coconut flakesHunger scale:
Start: -4
Finish: +3
Meal 3 - baked veggies and pork bellyHunger scale:
Start: 0
Finish: +4
Other - 1 black coffee, 1 milk coffee, 1 dandelion tea with milk, 1 piece 78% dark chocolateWater - loadsSleep - pending bedtimeFasting - til 12.30pmMovement - 7k steps made of squats, leg raises, jumping etcPower Thoughts - this feels great!What an awesome day.
I'm going to keep questioning and listening to my body.
Notes - had a fun day and feel upbeat. Feel like I've come out the other side of some fog _____________________________________________
Day 2 - Morning Check In What do I want? I want to lose 10lbs and feel amazing and comfortable in my summer wardrobe.Stepping stone: -5lbsTodays measure: -1.3lbsStarting measure: 0Read anchors Read goals 3 Bricks:
Plan Track Practise Hunger ScalePlan:Meal 1 - 2 eggs and veggiesHunger scale:
Start: -4
Finish: +4
Meal 2 - fruit and yoghurt + coconut flakes or fava beansHunger scale:
Start: -2
Finish: +2
Meal 3 - Fish and saladHunger scale:
Start: 0
Finish: +4
Other - 3 coffees (1 white 2 black) 1 bone broth, 2 cuppas, 1 piece of chocolate.Water - loadsSleep - 8 hoursFasting - until 10amMovement - 8k stepsPower Thoughts - I'm going to feel amazing in spring.Breathe and feel, be human...and then keep sticking to your plan.
Movement is for future me. Healthspan and lifespan are both important.
I'm dancing towards my goal, let's do it fun.
Notes ----------------------------------------------------------------------------------
Evening Check In I'll do my best to check in this evening as my planner is in the house and I'm in the office so it'll be by memory until tomorrow when I fix it up if I miss anything here.
Success Moments: Waited until 10am to break my fast even though I didn't want to. Had bone broth instead of my 3rd coffee Ate a tiny bite of waffle instead of the whole waffle (it was hot off the iron yum)3 Bricks:
Plan Track Hunger Scale Actual:Meal 1 - Bone broth then veggie and eggsHunger scale:
Start: -4
Finish: +2
Meal 2 - Mandarin and small packet of salt and vinegar fava beans.Hunger scale:
Start: -4
Finish: 0
Meal 3 - Salmon and salad with olives and mayo + garlic dipHunger scale:
Start: -4
Finish: +4
Other - 2 coffees both black, 1 tea, small bite of cake my son made, 1 piece 78% chocolate with a teaspoon of almond butter. I wanted this last night but delayed it until tonight then forgot to put it onto my plan so I've allowed myself to have it.Water - loadsSleep - 7 hoursFasting - Until 10:30amMovement - Did my exercises and 7k steps today. I'm loving my exercises.Power Thoughts - I'm on track and feeling amazing.Spring me is going to be so comfortable and energised.
I want to live my life like this forever. It feels SO good.
Notes - Louis was home sick again and was really demanding of my attention. I'm so tired and crammed my work into little pockets of time.I love him but I'm looking forward to him returning to school tomorrow.
Kitchen closed before 6pm. Whoop whoop
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Wednesday 23rd August - Morning Check In What do I want? I want to fit into and feel amazing in my summer wardrobe. I want to lose 10lbsStepping stone: -5lbsTodays measure: -2.3lbs (big celebration as I hit an old mini goal that I've been working towards for a while now)Starting measure: 0Read anchors (I've added a couple more anchors. My anchors are really helping me each day.)Read goals 3 Bricks:
Plan Track Practise Hunger ScalePlan:Meal 1 - Sushi party pancake (going to try this in the new waffle maker ha ha)Hunger scale:
Start: -4
Finish:+4
Meal 2 - Fruit and yoghurt + coconut flakes or fava beansHunger scale:
Start: -2
Finish: +2
Meal 3 - Chicken and salad (family are having chips so I'm committed to no chips today. I'm adding in there that it's not forever, just for today and that I want to have a small amount of chips each time we have this meal in future).Hunger scale:
Start: -4
Finish: +4
Other - 2 coffees, 2 teas, 1 bone broth, 1 chocolate and a small teaspoon of almond butter.Water - Loads (I drink a heap)Sleep - Got more than 8 hours last night. Aiming for bed by 10.30pmFasting - Until 10am at leastMovement - Walk/shuffle and a few of my exercises.Power Thoughts - I'm feeling great and stronger already. I am committed to live my life this way.My goals and anchors support me so well, I'm committed to read them each day (will try twice a day for the rest of this week).
Notes -________________________________________________
Wednesday 23rd August Evening Check In .
Success Moments:Ran/walked over 4km. Jumped up from my desk and did it before the rain hit but ended up raining as I left the house and stopping when I returned ha ha. I held out for my 2nd coffee until after 11am. I had 1 chip (it was left in the bag when I served the family) and didn't have any more. I also took a chicken wing after I finished what was on my plate, did a pause and checked in with my stomach and realised I wasn't hungry at all and already at a +4 (it was as though the food hit my stomach all of a sudden). So had a tiny bit of the chicken from it and gave the rest to my husband. That was a big win..
3 Bricks:
Plan Track Hunger Scale .
Actual:Meal 1 - Bone broth around 10.30am. Milk coffee around 11.30am. Sushi party pancake around 1pm. Had mayo and chilli sauce on it.Hunger scale:
Start: -4
Finish: +3
.
Meal 2 - 3 mouthfuls of smoothie and 5 pieces of popcorn. It was snacking while I prepared the kids afternoon tea. I didn't have my planned fava beans or fruit because I wasn't hungry by then.Hunger scale:
Start: -1
Finish: 0
.
Meal 3 - BBQ chicken and salad with feta cheese, mayo, chilli sauce, garlic dip and olives. Plus 1 chip ha ha.Hunger scale:
Start: -3
Finish: +4/5 (pretty sure it's a +4 but putting a +5 too as I'm still learning).
.
Other - 2 coffees (1black 1white), 1 tea, 1 piece chocolate and 1 teaspoon almond butter..
Water - LoadsSleep - Got more than 8 hours. Will aim to get to bed before 10.30pmFasting - Made it past 10am which was my goal.Movement - Ran 4km and did some squats etc. Currently sitting on 8700 steps..
Power Thoughts - Far out I feel amazing. This is exactly how I want to keep living my life.Reminder to future self - the biggest effort is getting back up. Once you're going it feels easy and free. The place to start is in capturing what you want and then setting your plan.
Read your goals and anchors daily (I'm going to do this multiple times a day).
Write everything down (it's so easy and gives me the greatest chance of achieving my goals). Being on plan can be easy when the mindset is set.
.
Notes -This came up in coaching yesterday and I want to capture it here: TRACK TRACK TRACK. If you aren't tracking, then you don't know what is happening or has happened. Especially track when you eat off plan. Track it all.If you're not getting the results you want you can troubleshoot through the 4 steps:
1 - Do I Know what I want?
2 - Am I Setting a (realistic) plan?
3 - Am I Showing up to my plan? (if this a no then the next question is "how do you know? are you tracking and can prove that you aren't?)
4 - Have I Evaluated recently? What CAN I Celebrate?
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Thursday 24th August - Morning Check In .
What do I want? I want to fit into and feel amazing in my summer wardrobe. I want to feel energetic, fit and strong..
Stepping stone: -5lbsTodays measure: -2.3lbs (no change)Starting measure: 0.
Read anchors AM Read goals AM .
3 Bricks:
Plan Track Hunger Scale.
Plan:Meal 1 - Zucchini, capsicum and onions with 1 eggHunger scale:
Start: -3
Finish: +3
.
Meal 2 - Fruit and yoghurt + coconut flakes or fava beansHunger scale:
Start: -2
Finish: +2
.
Meal 3 - Curry and cauliflowerHunger scale:
Start: -4
Finish: +4
.
Other - 3 coffees, 2 teas, 1 bone broth, 1 chocolate and 1 tsp almond butter.
Water - loadsSleep - 8 hoursFasting - Until 10am (dirty)Movement - 8k steps.
Power Thoughts - When I plan and follow the steps it moves me towards my goals.This is how I want to live each day and I'm looking at the overall trend.
I feel amazing and have lot's of energy.
I'm tired and it's sleep tired, good to know. Looking forward to gift myself a good night sleep tonight.
Breathing deeply energises me and I'll gift myself that energy throughout today whenever I remember.
Notes - I didn't actually eat the chocolate and almond butter last night. I got caught in the office working (was in the zone) so by the time I got into the house and had my cuppa I was in a 'I could take it or leave it' mood with chocolate so I decided to leave it. That's a great win.My weight is stable today and that is ok. I don't expect it to be going down each day.
If there was something that contributed to that it would be my less than 7 hours sleep and/or possibly the run I did yesterday. Just capturing that hypothesis.
Feeling tired but calm and content. Got a big list of work to power through today and I feel energised and ready for it.
Let's do this!
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Thursday Evening Check In .
Success Moments: I ate 2 things off plan and tracked them I listened to my body and ate a bit more of my planned food I said no to evening milk chocolate rockyroad when my husband was having some. I actually said "don't let me have any of that" and then said "are you not even going to offer me some?" and then we laughed..
3 Bricks:
Planning Tracking (almost didn't happen and really need to put in effort to make this happen over the weekend. Practise the hunger scale .
Read anchors PM noRead goals PM no.
Actual:Meal 1 - bone broth + veggies and eggsHunger scale:
Start: -4
Finish: +2
.
Meal 2 - yoghurt berries and coconut flakesHunger scale:
Start: -4
Finish: +3
.
Meal 3 - green chicken curry and veggiesHunger scale:
Start: -4
Finish: +4
.
Other - 3 coffees (2 milk), 2 teas, 1 homemade anzac cooking, small handful of mixed nuts, 1 piece chocolate, 1 teaspoon almond butter..
Water - loadsSleep - 8 hoursFasting - made it to 10am at leastMovement - did 8k steps..
Power Thoughts - When my mouth is empty I'm back on plan.When I track what I eat it saves my brain telling me I'm off plan and helps me not eat more off plan foods.
When I track I see the truth.
.
Notes - I felt extra hungry today so I ate a bit more at meal times. I was also doing my bookkeeping so there was a layer of emotional hunger. Good to acknowledge and capture._______________________________________________
Friday 25th August Morning Check In .
What do I want? I want to lose 10lbs, fit into my summer clothes and feel amazing..
Stepping stone: - 5lbsTodays measure: -3.5lbsStarting measure: 0.
Read anchors AM (gosh this is a good reminder as I'm checking in as I hadn't read them and this has reminded me.) Read goals AM .
3 Bricks:
Plan and write it down Track and write it down Practise the hunger scale.
Plan:Meal 1 - Veggies and eggs (I'll try make a waffle and film it for Amanda hah a)Hunger scale:
Start: -4
Finish: +4
.
Meal 2 - Yoghurt, fruit and coconut flakes or fava beans.Hunger scale:
Start: -2
Finish: +4
.
Meal 3 - Veggies and chickenHunger scale:
Start: -4
Finish: +4
.
Other - 2 coffees, 1 bone broth, 2 cuppas, 1 chocolate, 1 tsp almond butter..
Water - loadsSleep - got more than 8 hours. Aiming for the same again tonight.Fasting - At least until 10am (totally already achieved this as I'm filling this in at 10.47am)Movement - Ocean swim (already done) and 8k steps..
Power Thoughts - Far out I'm feeling amazing and I want to keep this going through the weekend.Monday morning I'll feel so awesome and be so proud. And next Friday me will be feeling incredible. Gosh it feels great. I love gifting this to myself.
What also has been helping me is thinking of my purpose statement that I love:
The purpose of my life is to radiate joy and passion, to light up my life and others through love, laughter, growth and vitality.
.
Notes - It's Friday and my past recent trend is to stop planning and tracking and pick it back up on Monday.This weekend I want to plan and track each day on the day. So I'm committed to getting up and onto Facebook for my daily check in. I'm also committed to coming back here each evening to record my tracking. When I do these 2 things I will really help myself create the version of me I want to me. It will only take 5 mins and it realigns me to my goals each time I check in. I've got this and I really want to gift this to myself.
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Fridat 25th August Evening Check In .
Success Moments: Did 2 extra laps around the buoy swimming. held off on my white coffee until after lunch I thought about having a cookie when I put them away but decided not to. I was tempted to have rockyroad but chose not to. I waited 30 mins after dinner and was still below a 2 on the hunger scale so decided to have some yoghurt, berries and coconut..
3 Bricks:
Plan Track Hunger scale .
Read anchors PMRead goals PM.
Actual:Meal 1 - bone broth, 2 eggs + capsicum/onion/fetaHunger scale:
Start: -4
Finish: +4
.
Meal 2 - flat white coffee, mandarin, fava beans, very small glass of smoothieHunger scale:
Start: -3
Finish: +3
.
Meal 3 - capsicum + onion + chicken. Then yoghurt, berries and coconut 30 mins afterHunger scale:
Start: -6
Finish: +4
.
Other - black coffee, 1 piece choc, 1 tsp almond butter, 1 cuppa.
Water - loadsSleep - more than 8Fasting - longer than 10amMovement - swim 4 laps around buoy + 7k steps.
Power Thoughts - all I need to do is plan, track and use the hunger scale.Breathing slow and deep feels so great.
.
Notes - had yoghurt, berries and coconut 30 mins after dinner because I was really hungry still. Made the choice of that our salad.I'm feeling good and so glad I checked in tonight.
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Saturday 26th August Morning Check In Say WHAT! Can't believe (but also can) that I'm showing up to my commitment to myself that I'd check in Saturday and Sunday this week. Better than old averages has already been achieved this weekend. Boom shacka lacka BOOM!
.
What do I want? I want to lose 10lbs and feel amazing in my summer wardrobe..
Stepping stone: -5lbsTodays measure: +0.5lbs (total change since start -3lbs)Starting measure: 0.
Read anchors AM Read goals AM .
3 Bricks:
Plan - write it down Track - write it down Practise hunger scale.
Plan:Meal 1 - Bone broth, white coffee, sushi party waffleHunger scale:
Start: -4
Finish: +4
.
Meal 2 - Fruit, yoghurt, fava beans or coconut or mixed nuts (if have mixed nuts don't have almond butter with chocolate tonight).Hunger scale:
Start: -2
Finish: +2
.
Meal 3 - Sausages and salad (pimp it up with olives and feta and a yummy dressing)Hunger scale:
Start: -4
Finish: +4
.
Other - black coffee, 2 cuppas, 1 kombucha, 1 dark chocolate piece, 2 rocky road pieces.
Water - loadsSleep - 8 hours or moreFasting - until 10am at least (did this. Wanted to eat earlier but didn't).Movement - 8k steps.
Power Thoughts - This weekend is my gift to me. No matter what the scales are on Monday, what really matters is showing up to the plan I've set for how I want to live my life. It feels like a luxurious plan.Take care of yourself, which doesn't mean eating comfort food.
Chip away bit by bit. Stay the course and keep stepping forward.
.
Notes - Put 1 alcoholic drink on my plan for tomorrow and have it if I want to. I feel like I need to do this to avoid feeling deprived. Afterall, I do want to live life having wine and beer occasionally.I'm feeling a little sick today. Sore, headache and runny nose. I'm also cleaning out my wardrobe which I really don't want to do but am thinking of how great it will feel once it's done and how easy it will make my life to have an organised wardrobe again.
So I will continue to chip away at my wardrobe today and remind myself that even though I don't want to do it and it feels uncomfortable I can still do it and I don't need to eat to get through it. Snacking won't make the job go faster. Snacking won't make the job easier. It will just distract me which I could achieve with music or a podcast (I'll go put one on now).
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Sunday 27th August Morning Check In * I'm posting this Monday as I didn't get to my laptop Sunday. I did make a plan in my paper planner and I tracked it all too.
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What do I want? I want to lose 10lbs and keep it off. I want to fit comfortably into my summer clothes..
Stepping stone: -5lbsTodays measure: -1.5lbsStarting measure: 0.
Read anchors AM Read goals AM .
3 Bricks:
Plan Track Hunger Scale.
Plan:Meal 1 - Bone broth, white coffee, sushi party pancakeHunger scale:
Start: -4
Finish: +4
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Meal 2 - Yoghurt + Fruit + Fava beans or coconut flakesHunger scale:
Start: -4
Finish: +4
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Meal 3 - Baked Veggies + BologneseHunger scale:
Start: -4
Finish: +4
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Other - glass of wine, 2 coffees, 2 teas, 1 bone broth, 1 chocolate, 1 cookie.
Water - loadsSleep - 8hours minFasting - 10amMovement - 9k steps.
Power Thoughts - I can do this, today's plan is luxurious, breathe and chillax, any tension is just a thought..
Notes -_______________________________________________
Sunday 27th August Evening Check In .
Success Moments: Collected gold nuggets from yesterday Back on plan at 4.30pm Stopped eating and closed the kitchen..
3 Bricks:
Plan Track Hunger Scale - not really.
Read anchors PM Read goals PM .
Actual:Meal 1 - Broth, white coffee, yoghurt, mandarin, mixed nuts, coconut flakesHunger scale:
Start: Didn't record
Finish: Didn't record
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Meal 2 - 2 cookies, nuts, fava beans, cuppaHunger scale:
Start: didn't record
Finish:
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Meal 3 - Roast veggies, pumpkin, cauliflower, broccoli, 2 eggs, cheese.Hunger scale:
Start: 0
Finish: +5
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Other - 2 pieces milk chocolate, 1 piece dark chocolate, extra nuts..
Water - loadsSleep - got about 9 hoursFasting - til 10amMovement - 6500 steps.
Power Thoughts - I'll collect gold nuggets when I evaluate tomorrow.Evaluating is a gift I give myself.
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Notes - Skipped the evening cuppa as was feeling fullish._______________________________________________
Weekly Evaluation 21st-27th August 2023 .
3 wins I’d like to acknowledge and celebrate this week are: Weight loss 1.65lbs overall I set a plan every single day even on the weekend I felt like this week was really easy and how I want to live my life. I listened to my body and didn't feel restricted.What worked this week:- Setting my plan each day.
- having my planner and journal in my loungeroom and filling it in when I drink my morning coffee. I feel like I'm really loving and caring for myself when I do this each morning.
- Reading my goal and anchors each morning and night.
- Committing to a goal has worked for me and having small stepping stones.
- Thinking about my movement and exercise and getting it in where I can instead of thinking I need to do a set 40 minute workout.
- Setting a minimum fasting time.
- Prioritising sleep.
- Drinking lot's of water.
- Reading my purpose sentence.
- Checking in daily morning and night.
- My anchors, adding more and tweaking some.
What didn’t work:- I didn't do any deep self coaching.
- I didn't do much 'feelings' work.
- My weekend was better than the last weekend but it wasn't what I want my average weekend to look like. I felt like I was unfocused and trying to 'grit' which I think backfired.
What will I do differently next week:- Set myself a check list of movements I want to achieve each day and tick them off for myself.
- Add 8 minutes of self coaching each day. No pressure to 'make it count' just add the action of self coaching.
- Add 2 minutes of feelings work on the end of my self coaching.
This is important to me because:I feel so amazing and love feeling this way. I am stronger mentally, physically and emotionally when I put in the effort to set my plan and show up to it, track and evaluate.
September me will be thankful to today me. October me will be so grateful.
November me will be strutting her stuff and December me will be thriving through summer. Health is so important to me. This matters. It directly impacts my life and the lives of those around me. I want to live intentionally and I don't mind putting in the effort. I prefer this so much more than living unintentionally and without passion.
Other notes I'd like to capture:
This week has filled me with a fresh energy that I love.
I cleaned out my wardrobe and bedroom. I'm feeling more organised in life in general.
I've got a week holiday next week and I'm feeling pretty confident. I'll set a plan/guidelines for it and look forward to feeling amazing throughout that week and when I return.
3 thoughts I want to practice are:
I don't mind if I need to put in effort, living intentionally is SO important to me. Healthspan is just as important as lifespan to me. Every day adds up to help older me live healthier and longer. Gosh I love myself and love gifting this to myself.My next Stepping Stone is: -5lbs_______________________________________________
