6 week pregnancy weight loss programs3.amazonaws.com/fithealthymoms/pdfs/pwl-daily-journal.pdf6 week...

6 Week Pregnancy Weight Loss Program Daily Journal

www.FitHealthyMoms.com

WELCOME

Welcome to your 6 Week Pregnancy Weight Loss Program. Over the next 6 weeks you are going to become leaner, stronger, fitter. In 6 weeks you will not be the same person you are now. In addition to your body transforming, your mind is going to transform. You will find yourself able to do things you didn’t think you could do. You will make decisions and commitments you could not imagine making before this journey. You may find yourself excitedly setting your alarm for a 5 am workout. You may find yourself out with other moms happily ordering a grilled chicken salad while they feast on pasta. You will make these decisions because your head will be in a different place. You will have a different idea about immediate gratification. You will realize that NOTHING TASTES AS GOOD AS BEING FIT FEELS. I know it seems like a lot to consider right now. But it will happen. It’s part of the process. What process? The process of changing, growing and evolving. The process of shedding parts of yourself that you don’t like, that you may even hate. It’s the process of becoming comfortable in your own skin. Have you ever been around someone who is visibly uncomfortable in their own body? I see this all the time. People who fidget with their clothing, don’t make much eye contact, don’t initiate conversation. Your post-baby body may have turned you into one of those people – at least in certain situations. When you go through this transformation and become comfortable in your own skin again, you will engage differently with the world. You will become a better mother, a better spouse, a better friend. You will laugh more often and more freely, even if you’re just laughing at yourself. You will feel confident in a way you haven’t in a long time. It’s a really good feeling. That’s the feeling you’re chasing here. That feeling comes when you can bust out 10 push ups, run 3 miles, fit into clothes you haven’t worn in years! So, here we go. We’re starting a wild ride. There will be some bumps and bruises along the way. But at the end, you’re going to have a body that will live years longer than your current one. You’ll have a body that is capable of more than you can imagine as you sit here reading this. Oh, and you may have to go shopping, cause your current clothes probably won’t fit anymore . . . Welcome to your 6 Week Pregnancy Weight Loss Program!



YOUR JOURNAL

This journal is for you to document all the important details of your day: food/water/workouts/sleep. These are the details that will impact your success. It will be VERY important for you to use this journal as a tool over the next 6 weeks. I can tell you right now that the difference between my clients who use their journals and those who don’t is HUGE. If you use this journal you will lose more weight in less time. If you use this journal you will consistently make healthier choices. If you use this journal you will eat less and exercise more. If you use this journal you will be exponentially more successful over the next 6 weeks. Much of the journal is for tracking your daily food intake. A number of my clients have found they prefer to do this online or even on SmartPhone apps. That is fine. Do what works best for you. Just be sure to document! If you track food online or on your phone be sure to still track workouts, sleep and water here. A few recommended sites for tracking food:

www.loseit.com www.fatsecretcaloriecounter.com

www.myfitnesspal.com www.calorieking.com

Please know there are stacks of research to support documenting your food intake. Studies show that people who document their food intake eat less, lose more weight over time and make healthier choices. It is a no brainer. It will make you more successful!



Pre-Program Checklist: Before starting the program you’ll need to do the following things:

1. Read your Nutrition Manual and Daily Journal from beginning to end. Don’t worry, 45 pages at the end of the journal are identical. And 20+ pages of the Nutrition Manual are recipes that can be skimmed.

2. Plan your meals for your first week. Use your Weekly Menu Planner (in your Daily Journal) to write out a brief menu so you know what to shop for. Get ideas from the Recipe section of your Nutrition Manual.

3. Write your grocery list for the week, based on menu selections. 4. Go shopping and get grocery items. 5. CLEAN OUT CUPBOARDS AND THROW JUNK FOODS AWAY! 6. Pre-cook anything you can for the week (rice, chicken, veggies, hard boiled

eggs, etc). Individually package snacks in containers and baggies so they are ready to grab ‘n go for the week.

7. Schedule all workouts. Decide when the best days/times are for you to get in your 4-5 workouts each week. I HIGHLY recommend scheduling them first thing in the morning so nothing gets in the way.

8. Make sure you have appropriate shoes for exercise. Good shoes will have decent arch support. Any decent athletic shoe store or running shoe store will actually watch you walk/run to tell you if you’re in the best shoes for you feet. This is very important for preventing injuries.

9. Take “Before” Pictures and Measurements. Before pictures can be painful, but they EXTREMELY motivating. They also are totally worth it at the end when you take your “After” pictures and you can see so much change. Also, take your initial weight and waist measurement and record on the Measurements page in this journal.

10. Post pictures. You have a couple options here. You can post pictures of yourself when you were in better shape – as a tool to motivate you to get back to that place. Or, you can post the most horrendous, embarrassing picture you can find of yourself, as that will also serve as motivation. Whatever you decide, post this picture where you will see it frequently, at least once a day. Optional: If you have a piece of clothing that motivates you – a bikini that you’d love to wear, a pair of skinny jeans, etc, hang them somewhere you’ll see everyday, as a reminder of what you’re working toward.

Optional To Do: 1. Purchase a heart rate monitor/BodyBugg/BodyMediaFit. Heart rate

monitors tell you where your heart rate is while you’re exercising, as well as how many calories you burn per workout. The BodyBugg or BodyMediaFit is worn around the clock to tell you how many calories you burn all day. Neither of these are necessary. But some people enjoy the data and find it to be helpful and motivating. I have used the BodyMediaFit and found the software to be great. You can track your food on there as well. You can purchase the Body Media Fit on www.FitHealthyMoms.com. The link is on the lower right side of the blog.

2. Purchase a food scale. This can be helpful as you work on portion sizes. Some people find they really like this to help them determine portion sizes.



WHY?

Why are you doing this? What motivated your decision? What are you looking to change? Really think about this. Then revisit this page every time you don’t want to workout or you want to eat something you know you shouldn’t. There are going to be moments and days where life will get in the way of your decisions. A crying baby, a sick toddler, a demanding job . . . These are the kind of things that can derail your success in a heartbeat. You must always keep in mind why you are committed to these 6 weeks. I encourage you to look at this list AT LEAST once a day. Post it somewhere where you can see it frequently. Why #1 = Why #2 = Why #3 =



7 Secrets of Success

Over time I’ve tracked the success of all the moms who have completed this program. I’ve documented what worked best, what didn’t work and what the biggest determinants of success are. The moms who complete the program with the most weight loss and the biggest loss of belly flat consistently follow these 7 steps: 1. Know your “WHY”: Always keep in mind why you are doing this. How do you feel about your body now? How do you want to feel about your body at the end of this 6 weeks. It is imperative that you know why you want to be successful. Most mom’s why’s come from a place of pain, frustration and struggle. They don’t want to feel uncomfortable in their own skin any longer. They don’t want to be asked if they’re pregnant long after giving birth. They don’t want to be wearing maternity clothes months after giving birth. They don’t want to feel uncomfortable or unattractive in front of their significant other. Rather, you’re looking to fit back in your pre-pregnancy clothes. You want to feel excited about shopping for new jeans. You want to wear a bathing suit with pride. You want to feel attractive and confident and proud. Really think about what you’re looking to get out of these 6 weeks. Define it as specifically as possible so you can be mindful of your goals everyday. 2. Dive In: Don’t just go wading. If you give 50% to the program, you’ll only get 50% out of it. If you give 100% to the program, you’ll get 100% out of it. Really commit to following the program 100% for 6 weeks. The more you put in the more you get out. I want you to get to the end of these 6 weeks feeling like you’ve made sustainable progress. I want you to make lifestyle changes that allow you to keep off all the weight you lose and perhaps allow you to lose more. 3. Plan Everything: You really must plan, plan, plan. My moms who are most successful are very committed planners. They can tell you how much of a difference this makes in their success. If you go just one week without planning, you will see yourself losing momentum. Planning is the most essential part of the process, I believe. It sets you up to be successful everyday, in every situation. It is an invaluable, essential part of the program. I give you many tools to assist you in planning with your weekly planner and your daily journal. USE THEM!!! Every weekend sit down and plan the following items for the upcoming week: 1. Workouts 2. Meals 3. Grocery List



4. Cheat Meals Put your planned meals and workouts on your family calendar. Your workouts should be scheduled just like a doctor’s appointment. Make your grocery list and stick to it. Know when you’re going to cheat well in advance so you’re motivated to earn your cheat meals. 4. 90/10 Rule: Make healthy food choices 90% of the time/enjoy indulging 10% of the time (2 cheat meals a week - no more!) Be really mindful of this ratio and don’t let it become a slippery slope of 80/20 and then 70/30. My most successful moms consistently stick to the 90/10 rule the entire 6 weeks. 5. Track Your Food: Write down or input every bite of food into your journal/phone app. This alone is a huge predictor of how successful you will be in the program. I guarantee you will have significantly less success if you do not do this or if you stop doing it halfway through the program. It is easy to get lazy about this. Once you have an idea of how much you’re eating, you may stop tracking. That will inevitably halt your progress, I promise you. You MUST track and record this data. It will keep you accountable to yourself and to the program. It will influence what you put in your mouth and how often you exercise. Tracking is essential for your success. 6. Water Consumption: Many moms let this slide as they get a few weeks into the program. And then they find the scale stops moving. You must keep up on your water to get the maximum results in the next 6 weeks. Also, the more water you drink, the less hungry you’ll feel. So if you’re keeping up on your water intake, you’ll likely eat less. Killing two bird with one stone – yahoo! 7. Get In Your Workouts: My moms who lose the most weight and maintain their weight loss after the program are the ones who get all their workouts. They sweat consistently. Workouts become a habit and a part of who they are and what they do most days. This is important for weight loss, of course, but it is also important for your general health and well being. Most of my moms notice a big difference in their mindset, attitude and energy on the days they workout. Many moms note their workout days are their best days of the week. Push yourself in each workout. If you’re going to exercise, may as well make it really count. Challenge yourself and sweat it out! The workouts you push the hardest to get through are the ones that will leave you glowing, flying high and completely fired up for the day. *Your Nutrition Manual is going to give you more explanation on many of these items.*



Workouts The 6 Week Pregnancy Program comes with 8 workouts: 6 full body workouts and 2 core workouts. Over the next 6 weeks, you will workout 15-30 minutes 4-5 days a week. That’s about two hours a week. Not bad, huh?! Now, because you aren’t working out very long, you have to workout very smart! That means when you’re working, you’re WORKING! Take advantage of your workout time to really push yourself. This is how you will get stronger, burn more calories and build lean muscle mass. You want to build that lean muscle mass, as it will help you burn more calories everyday. Also, muscle takes up less space than fat. So the if two 150 pound women stood next to each other, the one with the most muscle mass would be noticeably smaller. Build muscle ladies! It will not make you bulky unless you are eating tons of extra calories round the clock or taking steroids and/or testosterone. I’m guessing most of you are not taking these drugs. Just a guess….. Plus, according to research straight from the Mayo Clinic, lean muscle mass increases your metabolic rate. That means your lean muscle keeps your metabolism revved up and on fire throughout the day! The workouts in the 6 Week Pregnancy Weight Loss program incorporate strength training (primarily using your own body weight) and cardio into the same workouts. WooHoo – talk about efficient workouts! If you enjoy doing additional cardio you may. I have included a section on additional cardio if it interests you. But the main program is just the 4-5 video workouts each week. Each week you will use one video WOW (Workout of the Week) and one of the Core workouts. Here’s a sample workout schedule: WEEK 1 Monday: Workout 1 Tuesday: Core 1 Wednesday: Rest Thursday: Workout 1 Friday: Core 1 Saturday: Workout 1 Sunday: Rest

WEEK 2 Monday: Workout 2 Tuesday: Core 1 Wednesday: Rest Thursday: Workout 2 Friday: Core 1 Saturday: Workout 2 Sunday: Rest

WEEK 3 Monday: Workout 3 Tuesday: Core 1 Wednesday: Rest Thursday: Workout 3 Friday: Core 1 Saturday: Workout 3 Sunday: Rest



WEEK 4 Monday: Workout 4 Tuesday: Advanced Core Wednesday: Rest Thursday: Workout 4 Friday: Advanced Core Saturday: Workout 4 Sunday: Rest



Your schedule will remain the same each week, with a new WOW each week. Week 4-6 you will do the Advanced Core Workout (as long as you do not have diastasis recti). If you have diastasis recti, continue with Core 1 until you diastasis is 2 fingers wide or less. (Remember, to determine if you have diastasis recti, you want to lie on your beck with your knees bent. Hold one hand behind your head and the other hand just above your belly button. Keep your palm facing your chin. Lift your head and shoulders 1-2 inches off the floor and see how many fingers slip into the valley above your belly button. If the valley is 1-2 fingers wide, that is normal. If the valley is more than 2 fingers wide, you have diastasis recti and you need to only do the core exercises in Core 1 until the diastasis heals back to less than 2 fingers wide.) You may modify the schedule to meet your needs. However, I recommend doing the WOW’s on non-consecutive days, as your muscles will need a day to recover in between. That is why I suggest you do a WOW and then a Core workout the following day. If you miss a workout, do not fret. Reschedule it for later in the week if your schedule allows. If there are some weeks where you get in 4 rather than 5 workouts, that is ok. Do your best to make up for missed workouts by eating very well!



Optional Cardio Workouts

If you would like to do additional cardio workouts or substitute a cardio workout for a WOW once a week (but no more than once a week!) you may. So, what counts as cardio? I do not expect you to start running 6 miles or slogging out 60 minutes on the elliptical. Cardio does not need to be about putting in a ton of time. It does, however, need to be about putting in a decent amount of intensity. So, a walk with a latte and three girlfriends is not cardio – unless you’re huffing and puffing up hills. Sorry. (Note: time with girlfriends is important, even if it doesn’t count as cardio!!) Your cardio workouts should be 20-30 minutes in length. By the end of that 20- 30 minutes you should feel you worked hard enough that you’re relieved to be done. There are two types of cardio you can do: Steady State Cardio: 30 minutes working at about the same rate the whole time. You should be working at about a 7 on a scale of 1-10 (10 being so uncomfortable you can’t maintain it for more than about 30 seconds). You should not be able to sing an entire song while doing steady state cardio, just bits and pieces of your favorite lines! You should also not be so breathless you can’t yell for help. You should be able to speak/sing in 3-5 word phrases. Always so a 5 minute warm up (you can include this in your 20-30 minutes.) The warm up should feel pretty easy (about a 5 on your scale of 1-10.) Also, be sure to cool down (very light intensity for a few minutes) and stretch at the end of every steady state workout. Examples of steady state workouts: cycling (continuously, not in traffic), running, rollerblading, walking hills or treadmill with incline, hiking, lap swimming, elliptical, stationary bike, step mill (awesome cardio!), spin class (also awesome cardio!) HIIT Cardio (HIIT = High Intensity Interval Training): This is the newest trend in cardio. I recommend this over steady state, as it is fun, time flies and the metabolic benefits are AMAZING! The idea behind HIIT is that you can do a shorter cardio workout with brief high intensity intervals and burn more calories than in a longer, steady state cardio session. With HIIT workouts, the after burn is crazy. After burn is the calories you burn following your workout while your body is still recovering from the workout. With steady state cardio, your heart rate and oxygen consumption returns to normal range more quickly than with HIIT, therefore minimizing the after burn effect. With HIIT, your heart rate and metabolism remain elevated/stimulated for a longer period of time (24-48 hours in some cases!!) This is because the high intensity bouts make you really push the limits of your anaerobic threshold – that feeling when you’re DYING for a little oxygen. After a HIIT session you consume significantly more oxygen to return your body to it’s pre-exercise physiological state. This is called EPOC (Excess Post-exercise Oxygen Consumption.) EPOC is where it’s at!!! If you can



increase your EPOC (your oxygen consumption post workout) it’s like you’re still working out when you’re not – burning calories while you sleep!! Sample HIIT workouts: 60 On / 60 Off 5 minute warm up 60 seconds HARD (going as hard as you can) 60 seconds Easy (moving at a very comfortable pace where you can feel your heart rate dropping) Repeat x 10-12 5 minute cool down 20/20/20 5 minute warm up 20 seconds Easy 20 seconds Medium 20 seconds HARD - ALL OUT (give it EVERYTHING YOU’VE GOT!) Repeat x 20-25 5 minute cool down 60/60/60 5 minute warm up 60 seconds Easy 60 seconds Medium 60 seconds HARD - ALL OUT (give it EVERYTHING YOU’VE GOT!) Repeat x 6-8 5 minute cool down 2/1/1 5 minute warm up 2 minutes Medium 1 minutes HARD 1 minute Easy Repeat x 5-6 5 minute cool down *These workouts can be done running outdoors or on a treadmill, rowing, on a bike, on an elliptical, on a stepmill/stairmaster, or rollerblading. EASY = 5 or so on a scale of 1-10 MEDIUM = 7-8 on a scale of 1-10 HARD = 9+ on a scale of 1-10 NOTE: Bear in mind that HIIT workouts will really push your body. So, if you’re feeling like you’ve had your behind handed to you in a WOW on any given week, feel free to go for some steady state cardio, as it’s not as hard on you and may help you mentally refresh a little.



Measurements

Week 1/Day 1: Weight ________ Waist ________ Week 2/Day 1: Weight ________ Waist ________ Week 3/Day 1: Weight ________ Waist ________ Week 4/Day 1: Weight ________ Waist ________ Week 5/Day 1: Weight ________ Waist ________ Week 6/Day 1: Weight ________ Waist ________ Final: Weight ________ Waist ________ (Week 6/Day 7) TOTAL LOST: Weight ________ Waist ________ *Take your weight on the same day every week. I recommend Monday. Always first thing after using the bathroom before anything to eat/drink, always naked. *Use a tape measure to measure around your waist at your belly button. Pull tape snug. Try to pull to the same snugness each week. Measure to the nearest 1/8 of an inch.

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6 week pregnancy weight loss programs3.amazonaws.com/fithealthymoms/pdfs/pwl-daily-journal.pdf6 week...

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