| Selected Value: 3 (1 min / 5 max) | No | No | No | No | Unorganised | Really bad and not confident | Stay within calories
At least 2 workouts
Steps 8,000 |
| Selected Value: 5 (1 min / 5 max) | Yes | Yes | Yes | Yes | H | Ok, better than last week | More protein, more cardio |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | Yes | Yes | Feeling focused and prepared when I do. | Still not very confident yet! | To lose a few more pounds and be prepared each day! |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | No | I tracked one day the night before and I did find it useful. I'll try do it more this week | Feeling good, stronger and fitter | Not go over my calories by a lot this weekend
Get 10,000 everyday
Plan food in advance |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | Had to go into office unexpectedly, due to the nature of my job. | Good, have been bloated less this week | Better sleep, more water, more evening walks before it gets too dark for them! |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | No | No | My morning routine, which includes making my bed, and then just getting ready for the day, including doing my skincare routine, has long been a morning routine for me, so I didn't even think about it.
I didn't lay out out my clothes for the week - I didn't even think of this, however it makes so much sense! As for my food, I didn't plan each night, but again, would make sense, and save so much time! | Okay - not bad. I have definitely felt a lot worse before, but I felt a bit more accepting of my body this week. | 1. Go to bed earlier, and get more sleep - aim for 7 hours
2. Start getting ready for bed earlier - put my phone away earlier in the night, and wind down completely/do night time routine, including laying out my clothes
3. Plan my food for the following day |
| Selected Value: 3 (1 min / 5 max) | Yes | No | Yes | No | Habits that I need to form | Awful. I've lost weight last year and went from 10.9 to 9.12 and felt amazing but back to 10.10. Just disappointed but ready to start again | Hit protein target
Get at least 2 gym session in but hoping for 3
Reduce sugar intake but not restrict |
| Selected Value: 3 (1 min / 5 max) | Yes | No | Yes | No | Habits that I need to form | Awful. I've lost weight last year and went from 10.9 to 9.12 and felt amazing but back to 10.10. Just disappointed but ready to start again | Hit protein target
Get at least 2 gym session in but hoping for 3
Reduce sugar intake but not restrict |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | Yes | Yes | Planning my food was a good way to make sure I stuck to my calories in work, the rest I always do as I’m up at 6am for work | Not good | More protein, less calories |
| Selected Value: 2 (1 min / 5 max) | No | Yes | No | No | I'm taking it in baby steps | Definetly feel better than last week | Start tracking food,
Continue what I'm doing,
Maybe start back at gym |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | I like deciding what to have on the day. | Good, getting there. Would love to lose another 6 pounds before a show I'm doing in November | Try stick to calories as much as possible
Get my 3 workouts in
Walk every day |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | Didnt plan out all food, as had 2 big events this week, but will aim to complete this this week. | Ok overall. Will try keep consistent with my goals and that should help! | Stick to my calories for this week
Plan meals ahead of time
Increase water intake |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | No | Yes | Leaving my clothes out the night before gonna make it a thing to do this week | I feel still very big in myself not like where I want to be yet. | Go for a walk before or after work. Make sure all meals lunches are planned ahead |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | No | I need to start filling in the food for the next day. I used to do that in the past with PT and I just feel I never have time or am not organised enough! I'm going to make that a priority this week. | Not great. Tried on my "fat jeans" yesterday and they are still fitting snugly | Plan food for each day to ensure hitting calorie and protein goals
Sleep - get to bed by 10:30pm
Drink more water |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | I like deciding what to eat the morning of
. | Feeling ok at the moment, | Think about protein more |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | No | Yes | I love my morning routine it really helps make working from home easier I have my coffee my to do list and my little walk even if it’s only 20 mins | Feel like a marshmallow currently but due my period 😂 | I want to be more consistent with my training I just had a very busy stressful week and had to prioritise other things but want to get back on track an plan better for next week
Take creatine everyday
Try get above 130g of protein as that’s the lower part of the target (130-40) and get some for veg in |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | Yes | X | Horrible | Higher protein target I’m hitting about 105g but I know it’s needs to be about 120g I’m studying for the fe1s so I haven’t been spending too long cooking |
| Selected Value: 4 (1 min / 5 max) | No | No | No | No | Not organised | Awful | Stick to calories
Increase my steps
Increase water intake |
| Selected Value: 4 (1 min / 5 max) | No | Yes | Yes | No | Just starting out so didnt have a consistent set up before this.
Tracking food will start now.
Stress due to my job - it's a stressful role. | Ok overall, but want to get back into my fitness and fit into my clothes better again. | 1. Track food
2. Track steps
3. Get 2 good workouts in. |
| Selected Value: 2 (1 min / 5 max) | No | Yes | Yes | No | I'm going to try plan this week | Good | Plan and spend less time working |
| Selected Value: 5 (1 min / 5 max) | No | Yes | Yes | No | Couldn’t keep my eyes open long enough to plan my food. Was working in the mornings too before the kids got up so it was just a really bad week | Ok. Honestly haven’t had time to think about it! | Protein
Water
Work outs |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | Yes | No | I planned some of my days meals but I like to keep options for how I feel | Good | Steps and watch calories |
| Selected Value: 1 (1 min / 5 max) | Yes | Yes | No | Yes | I just wanted to get myself back into my routine and have more structure before my son went back to school | I'm feeling good | Go the the gym 3/4 days
Be more organised in food prep so I'm not cooking everyday and make it every other day
Eat more veg |
| Selected Value: 4 (1 min / 5 max) | No | Yes | No | No | I’m on annual leave | Ok | Training!!! Sleep and discipline |
| Selected Value: 1 (1 min / 5 max) | Yes | Yes | No | No | I did them most days but not everyday | I feel ok to be honest I’m learning to be happy with what I have while I build on that | Nutrition - my calories are at a decent ans I’m not too hungry at 1900
Gym - aim for three sessions this week
Turn off phone 30mins before bed |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | Yes | I feel more in control when I have things organised in advanced. | I feel a bit bloated this week. So not very positive about my image but it will pass | I feel my daily calorie intake is a bit up and down as is my protein intake so I need to try and even both of those out.
Also I am going to try and scroll on my phone less in the evenings |
| Selected Value: 4 (1 min / 5 max) | No | Yes | No | No | Not organised yet. | Alright... Will feel better in a few weeks | Stick to calories
Get morning routine back |
| Selected Value: 5 (1 min / 5 max) | No | Yes | Yes | No | Stress of back to work! | Ok - didn’t really have time to think about it | Better protein
Better water intake
At least 3 workouts |
| Selected Value: 3 (1 min / 5 max) | No | Yes | No | No | Unorganised not feeling great | Ok | . |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | No | Yes | I didn’t organise my clothes because my room is next on my to do list it needs to be re organised and tidied so that I have a better access to clothes cause I have a bit of a floordrobe 😂 | Ok since starting to go the gym again | Organise my bedroom for a more relaxed sleep and work envoirniment ( I work from home)
Hit protein 130g minimum every day
2L of water minimum a day |
