Tracking Your Progress
Set Your Fitness Goals
What are your goals for this month? Think realistic and achievable - you want to succeed! If your goal is to loose 50 pounds, that will not happen in a month. Goal setting is specific - loose 6 pounds and 4 inches, or decrease my body fat percentage by 2% and loose 2 inches off my waist.
Spread Your Containers Across Your Day
1) FIGURE OUT YOUR CALORIE INTAKE LEVELS
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2) PRINT OUT YOUR APPROPRIATE CALORIE LOG
Energy Balance
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Spread your eating across 3 meals and 2-3 snacks each day.
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Spread out your meals / snacks roughly about 2-3 hours apart.
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Plan your dinner first, followed by breakfast, then use leftovers for lunches.
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Use your remaining containers for snack choices.
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Utilizes a variety of containers with breakfast, lunch and dinner.
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Drink at least 1/2 of your body weight in ounces daily.
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Use the calorie sheets to track your food intake for the next 28 days.
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Remove any temptations from your cupboards.
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Shop using the Free Spirit Grocery List
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Plan your meals. This will help you to balance out your food choices.
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Let the numbers tell your story.
How will you achieve your fitness goal? Make a plan of attack as to HOW you are going to accomplish your fitness goals. Studies have shown that people who structure exercise into their daily life see the most benefits.
You should include a contingency to get yourself back on track if you stray from your plan.
Now that the PLAN is complete
What now? Time to check in for a weight out and re-measurements to see the depth of your success. If you've met your health and fitness goals, congratulations! Completing the first 28 days has launched you into a lifelong commitment of healthy eating habits and fitness practices. Now print off your maintenance paperwork and continue using this program throughout your journey.