Week 5 – July 26th, 2016

Body Fat Percentage: 38.18%

Goal: 30%

Pounds Lost: 10
Inches Lost: 16.75

sally as incher

I went shopping in my closet and found this top and a new pair of white pants!

i think

Use Affirmations to keep you focused

I am an Incher

One of the reasons I wanted to share this journey with all of you is to emphasize that what we weigh is not all about the scale. What we are really looking for in a healthy body is the relationship of Lean Mass to Fat. In Women 30% fat (or lower) is considered healthy and Men 24% (or lower). When we lose INCHES we are losing Fat. That is why I am proud to be an INCHER! I lost 1 pound this week and 2 inches. Total is 10 pounds and 14 inches. Remember the more Lean Mass you have the more inches and fat you will lose. I have a small amount of lean mass, so 1-2 pounds is good for the week.

Carb Counting

I got my Carbs down to an average of 21 this week! That is why I am an INCHER.

We have made it easy for you to count carbs by labeling all the IP products. Check it out when you come in for your weigh in.

The struggle after we have been on the program for a little while is that we feel great and we are starting to see and feel the weight loss. We are finding clothes in our closets that we have not been able to fit into and we just think we are TOO CUTE! So then we think we can get away with a “little Cheat” because we are doing so well. Oh dear! Going down the wrong road!

I found myself falling into that this week, because I was able to shop in my closet. It is a great feeling and we should embrace it, we just need to put the brakes on and recommit to our goal. A great way to do that is with an Affirmation. I find it very helpful to keep me on track.

Affirmations when used everyday throughout the day are a powerful tool in helping us meet our goals. This is what Ghandi said about affirmation.

“Your beliefs become your thoughts, Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny.”Mahatma Ghandi

Find an affirmation that speaks to you (or write your own) that is short enough and that is easy to remember so that you can use it and say it throughout the day. When you find yourself in a difficult situation it will come to you. “Your words become your actions”.

Diet Journal Week 5
MondayTuesdayWednesdayThursdayFridaySaturdaySunday

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Cucumber & 1 cup Red Pepper, Strawberry Banana

Dinner: Egg Omlette and Asparagus

Snack: IP Orange Wafer

Stress Reduction: Meditation & Bath

Water: 72 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium
  • 2 Omega 3

Exercise:

  • Yoga

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 Cups Bok Choy with Ginger and Garlic, Strawberry Banana

Dinner: Egg Souffle wieth Herbs and 2 cups Salad

Snack: IP Lemon Wafer

Stress Reduction: Meditation

Water: 80 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium
  • 2 Omega 3

Exercise:

  • Walk on Tread Mill

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Cucs, salad and Chocolate Drink

Dinner: 8 oz. Veggie Burger , 2 cups Zuchs

Stress Reduction: Meditation & Bath

Water: 84 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium

Exercise:

  • Walked and Yoga

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Red Pepper, Cucs, Strawberry Banana Drink

Dinner: 8 oz. Eggs, 2 cups Arugala and Tomatoes

Snack: IP Chocolate Chip Muffins

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise: Yoga

Breakfast: Tea (no sweetener), IP Lemon Wafer

Lunch: 2 cups Red Pepper, , Strawberry Banana Drink

Dinner: 2 Cups of Yellow Squash chopped tomato

Snack: IP Blueberry Cranberry Drink,

Stress Reduction: Meditation & Bath

Water: 72 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise:

  • Walk

Breakfast: Tea (no sweetener), IP 1 ½ Lemon Wafer

Lunch: 2 cups Red Pepper, Cucs, Strawberry Banana Drink

Dinner:

Snack: IP Chocolate Chip Muffins

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise:

  • Yoga and walk

Breakfast: Tea (no sweetener), IP Blueberry Cranberry Drink

Lunch: Zuchs with Basil Tomato and Chocolate Drink

Dinner: Eggs, 1 Cup Tomatoes and Salad

Snack: IP Orange Wafer

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 4 Cal- Magnesium
  • 2 Omega 3

Exercise: Yoga