I wish there was a “magic pill” that could help me get the body of my dreams, don't you? It would be great to take out the wiggle and jiggle, and replace it with lean and tight. Even better a body that had the energy to do all the things I wanted and needed to do each day. Adding to that a body which recovers from training and allows me to push hard while in the gym. In my dreams that would all come from a magic pill.  

If that “magic pill” existed, it would come in the form of a food journal. Research shows there is no better predictor of weight loss and maintenance of that loss than keeping a record of what you eat – really cool! Keeping a record of the food you eat also provides valuable information that can increase your body's performance.

But also a little scary, right? I mean we don’t really expect you to write everything down, do you? 

Let’s start here: There is no morality to fat loss. I like what fellow nutrition coach Josh Hillis had to say “…nothing you eat is bad or wrong. Nothing you eat is good or right. You are not a bad person if you eat junk food. You aren’t a good person if you eat organic veggies with grass fed beef” – Josh Hillis Fat Loss Starts on Monday

Some food choices will get you closer to your goals, and some won’t. I’ll make you a deal; I won’t judge you for what you write down in here if you don’t. Because if you are like me, you are your own worst critic. 

So instead of judging, beating yourself up, and just plain feeling crummy (negative emotions) let’s do the helpful thing, which looks like this.

  • Evaluate my food journal
  • See where it can improve
  • Plan a strategy for what you can do differently
  • Go to the store, buy good food, bring it home, cook it (positive actions)

Easy? I am afraid not. Eating healthy is a skill, and just like any other skill, it takes practice and persistence to get good. 

And that’s what this food journal is all about. Developing the eating skills of a lean person so we can be lean too. 

So embrace the journey, be consistent with your journal, and practice doing what it takes to Eat Well, Exercise Smart, and Enjoy Life.

Here is a written challenge that many won't do, Show me your food journal. I love coaching and coaching you to become healthier is what I love to talk about most. I've worked with hundreds of people helping them to evaluate, see areas to improve and then plan a step by step strategy for them. Below is a form to help get you started journaling. Of course you can make up your own, find one on line, or search out a book in a store, I'm just giving you what I have found gives the information that has helped me most. 


To your best health,

Coach Nancy

Shopping List Week of: ____________________

__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Monday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Tuesday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Wednesday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Thursday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Friday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Saturday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Sunday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Notes for next week: ________________________________________________

Want a printable version? Click here.


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