week 7: Keeping up with it when the scale does not reflect your efforts.

Hey girls, welcome to week seven!  We're coming close to the finish line of our challenge.  How's it going for you all?  This week we would like to talk about keeping up with your weight loss journey when the scale does not reflect your efforts.  Have you ever had a week when you ate all the right things, you exercised and put in all your best efforts and then you get on the scale and nothing? No loss at all?  It's happened to all of us and it's so frustrating.   In the past I would just give up because I kept going on the scale and not seeing the results fast enough and it would just deflate my enthusiasm to continue on.  My one big bit of advice is to not let the number on the scale affect you.  Sometimes we can see results in other ways; in the clothes we wear or measuring ourselves.  It may not always necessarily show on the scale.  Plus as women our bodies go through a lot of things during the month, water gain and loss and that sort of thing.  Not matter what keep going and don't give up.  Keep up all your best efforts and you will be rewarded.  It takes time to reach a goal and it may not always be easy, but keep with it and you will succeed!

week 6 journal prompt

This week we would like to create another journal page all about making healthy eating.  Remember, you can make these journal pages any way you would like and however fancy you would like it.

We’ve created an “Healthy Eating in the Real World” chart that you can print and include in your journal if you’d like.  You can list your favorite restaurants and healthy food choices that you would order when you go there to eat.

You can also make a collage or list of foods that you would like to try, a go to for when you want to have something yummy but not full of calories.  We can't wait to see what you come up with.  

week 6 exercise and playlist

Week 6 brings us a brand new exercise.  Hopefully by now you're in the groove as far as exercise goes.  You may be able to add this following exercise to the ones you're already doing:



Enjoy this weeks soundtrack as you exercise!

week 6 recipe

Who doesn't love pizza?

This week's recipe is Easy Pita Bread Pizza. This is a great pizza that you can make at home for less calories and it's totally customizable. You can make this with any healthy toppings that you'd like.

Ingredients:
1 pita bread
2 tbsps pizza sauce (spaghetti)
14 cup mozzarella cheese (shredded)
spices (dried herbs oregano basil garlic powder)
olive oil (optional)

1 Brush on a little olive oil on the pita.
2 Spread sauce on top of the pita.
3 Sprinkle on the shredded cheese.
4 Sprinkle on pinches of desired herbs and spices, and add any toppings you'd like.
5 Place on baking sheet, bake for 5-7 minutes at 400°, or until cheese is melted (times may vary).
6 Slice with pizza cutter and enjoy!

This is meal that will satisfy your cravings and leave you eating healthy, and it's very customizable! Enjoy!

week 6: Making healthy food choices in the real world.

Hello everyone and welcome to week 6.  How is everyone doing so far?  Today we’re going to talk about making healthy food choices in the real world.  For me this is one of the hardest things that I'm dealing with.  I go out on weekends and usually eat out a lot.  I also usually get breakfast out some mornings before I go to work.  It's so easy to just order all the usual food dishes that you have in the past and not make healthy choices.  I think one of the best things to do is if you're working or going somewhere, to just prepare your own meals.  But that might not always be the most convenient thing to do.      I think it's a great idea to prepare yourself ahead of time.  You all probably have your favorite restaurants that you like to go to.  Go to their websites and look over the menus.  Check out the best options for you and then you'll be prepared.  Making healthy food choices takes time and effort.  Making your own meals and preparing things so that you know exactly what is in them is your best bet.  And remember, sometimes we do slip up and don't make the best choices.  Don't let that derail you from your goal.  You can do this, keep up the good work!

week 5 journal prompt

This week we would like for you to create a journal page all about your food temptations and ways you can fight it.

We’ve created an “Eat This * Not that” chart that you can print and include in your journal if you’d like.  You can list the foods that tempt you and healthy alternatives. 

Enjoy.

week 5 exercise and playlist

For this week's exercise I found this fun poster: Get Active at Work.  I know that we all might not work outside the home.  Some of you may be going to school or are stay at home moms.  I think whatever your situtation is you can use some of these exercises in addition to your regular exercises that you've been doing so far.


and here's this weeks music soundtrack.  Enjoy.