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Eat Clean Meal Plan 5

My personal meal plans are in the process of evolving along with me. So, you may see tweaks and changes each week as I continue to experiment.

But as always I will be following my usual guidelines for meal planning.

Must be easy.

Must not use a bunch of crazy ingredients.

Must not make me want to throw all of my pots and pans through the window when meal prep is over.

You know, those things that keep me from absolutely loosing it.

I have gotten in over my head with some meal plans where I absolutely feel the need to break something after. It’s really not pretty. So, knowing what I know…I generally keep my own meal plans in check. I have a few MAIN recipes and the rest I sort of keep the same.

Less work in the kitchen equals a happier Jenn. I am already in there way too much as is.

Eat clean meal plan 5

Eat Clean Meal Plan 5

Eat clean meal plan 5

Lunch:

Fiesta Lime Chicken

Dinners:

Zuppa Toscana Soup

Barbacoa

Chicken Enchilada Chili

Honey Mustard Chicken Salad

Enjoy! I know I did. A few things were changed along the way, but overall it was a good week!

Barbacoa

Disclaimer: This blog contains affiliate links where should you purchase through them, I may earn a small commission (at no expense to you). Thank you so much, this is how I keep my blog up and running. 

Jenn Fehrenbacher

Eat Clean Meal Plan 2

I learned a tough lesson last week. I had just completed one round of the 21 Day Fix and I wanted some freedom. I thought that I could handle just eating Paleo and being able to control my portions. It just didn’t happen. Period. I had a road trip added into the mix with a lot of driving in just a few days and it was just more than I could handle.

While it’s disappointing, I at least KNOW what I need to do. And that is a very big step for me. So, it is back to the 21 Day Fix for me this week. I’ve got my tracker app reset and my containers back out. Once I finally decided to get my containers back out, I realized that I am actually at peace with it. It is what it is. I FEEL better when I’m doing it. I am proud of myself for not giving up and I know it works. Simple as that.

Meal planning is a big part of keeping me on track. I have food to eat and different ideas so that I am not left wandering what to cook and eating chips while I’m wandering. You know how you just feel better about things when you have a plan?

Here is my eat clean meal plan 2 for you to try out. I loved the healthier version of General Tsos Chicken from Beachbody. Great over cauliflower rice!

Eat Clean Meal Plan 2

Eat clean meal plan 2

Recipe Links:

Mexican Brown Rice Bake

Slow Cooker Steak Fajitas

Paleo Egg Roll in a Bowl

Healthier General Tsos Chicken

Lunch: Greek Chicken Bowl

Come join me on the 21 Day Fix journey! We can do this together.  Don’t hesitate to contact me about joining in on my next round.  The plan is laid out for you and I will help with the support and the food plans!

21 Day Fix plan

Disclaimer: This post may contain affiliate links where’s should you purchase through them, I may receive a small commission at no expense to you. Thank you so much! This is how I keep my blog up and running!

Jenn Fehrenbacher

21 Day Fix Plan

Today marks the beginning of my final week for this round of the 21 Day Fix. I am getting very excited because I’m sticking with it and it’s WORKING (I lost 5 lbs last week!). Those are both two very major things!

I made the decision a few weeks ago to stop making excuses. I have final weight that I need to lose and had been letting life get in the way basically. I finally decided that one way or the other, whether I felt great or not that it was time for this weight to come off.

21 Day Fix plan

Afternoon Snack

I’m ready for my clothes to fit. I’m ready to drop everything and go swimming with my kids without freaking out about a swimsuit. It  is time. So now that I finally have the right mental attitude to just do this, there are some things that have remained consistent through these few weeks that have kept me on track. I am going to share my food schedule and why I have it planned the way I do. There are specific reasons I eat what I do and when I do.

21 day fix plan

21 Day Fix Plan

1.) Breakfast: Shakeology, water, ice, Unsweet coconut milk

-I like starting my day this way because it is fast, easy and only uses one container.  It’s a nice boost of nutrients that I usually drink on the go.  I am specifically keeping my fruit separate from my shakes and eating  it  as snacks.

2.) Lunch: I’m filling in the containers I have allotted for lunch usually with  leftovers or a quick lunch

3.) Snack 1: I’m specifically saving a Greek yogurt and full portion of berries snack for the afternoon. This is when I start to fall apart mentally and think I “need” more food.  So, I specifically have food allotted for this time. (I do add a little honey)

4.) Dinner: I just fill the containers with a nice size meal

5.) Snack 2: Apple slices and sunbutter, this is here for a reason too.  It’s that little something sweet or little something extra that I save for afternoon dinner when I feel like I want dessert.

*I’m adding in the orange container as needed as salad dressing or sunflower seeds

21 Day Fix plan

Guys, I have not been hungry.  The first week I had to work very hard to stop eating because of mentally what I felt like was enough food. I had gotten so used to over eating, because that was what I WANTED to do.  It was not necessarily what I needed to do.  I have specific snacks and foods in place for moments of weakness.  But, othere than that, my body has adjusted.  I’m not hungry or unhappy.  Actually, the opposite.  I finally have things under control and it feels good! I zipped a pair of capris last Friday that I couldn’t barely squeeze into last summer.  That’s a win in my book!

Are you ready to start your 21 Day Fix journey too? Contact me for more information and let’s do this together!  Let some start reaching our goals together.

Disclaimer: This post may contain affiliate links where should you purchase through them, inmay receive a small commission at no cost to you. This is how I keep my blog up and running. Thank you so much!

 

 

Jenn Fehrenbacher

Clean Eating Meal Plan #1

Our upcoming 5 day clean eating jump start is fast approaching. It really made me start thinking. If I look forward to this 5 days so much, why in the world am I not creating some meal plans for the rest of the month?  For one week, I have new recipes and meals already laid out for me. It’s really nice!  And then the rest of the weeks, I’m not sure what happens. I just lose it! I end up eating plain chicken and vegetables that get very boring or there are days where I am not even sure what the heck we ate.

Why don’t I have a plan more often?  I created a simple plan for last week and I have to say it was really nice! No trying to figure out what to cook or eat. And, I had a SPECIFIC list for the grocery store. That was also nice as I spent less for once. I’m going to share it with you all! It was simple and easy and there were repeat meals ON PURPOSE. I was really trying to keep things as easy as possible. The goal is to balance trying new foods but also spending less time in my kitchen if possible.

Clean eating meal plan #1

I do have some specific criteria for my meal plans. I am going for simple, some new recipes, clean foods, as well as mostly Paleo and 21 Day Fix friendly. This means if I am not on strict 21 Day Fix, it may not be exact but it can be modified! Here you go and check out these recipes. I had very luck with these.  They are definitely keepers!

Clean Eating Meal Plan #1

Clean Eating Meal Plan #1

Recipe Links

Chili Lime Salmon

Balsamic Beef 

Grilled Chili Lime Chicken Fajita Salad

Chicken Torilla-less Soup

Chicken Salad I used the base of this idea, but used Greek yogurt instead of mayo due to our food allergies.  I also added some Klaussen pickle juice and chopped pickles to the mix.

Meal Prep Ideas

Meal Prep Session:

-Cook Monday night meal (chili lime salmon)

-start to marinate chicken for the fajita salad, if there is time cook chicken and vegetables for this. I let my marinate until the day I cooked it and ate it

-cook chicken for chicken salad, prepare rest of mix, refrigerate chicken until cook and then mix together

-Make sauce for balsamic beef and store, you could trim beef and store in a container in fridge until placing in the crockpot with sauce that morning

Clean eáting meal plan

Disclaimer: This post may contain affiliate links where should you yunourchase through them, I may receive a small commission at no extra cost to you. Thank you so much! I use this to keep my blog up and running. 

Jenn Fehrenbacher

The Easiest Meal Prep

This has got to be the easiest meal prep I have ever attempted. It all sort of happened without a plan and sort of by accident but I am already realizing the possibilities. And besides being so easy, I didn’t have even close to the cleanup that I usually have!! If you ask me, that alone makes it completely worth it.

Have you been eating clean and meal prepping and realizing how time consuming it can be? It’s worth it, but it can really take some work! Meal prepping definitely helps but what if we could make it even easier? I’m going to share exactly what I cooked and then I’m going to share ideas of what to do with it! I am trying to cook family friendly, so feel free to prepare less.  That’s the beauty of this one…just do what works for your family and make recipes YOU want to make.

The Easiest Meal prep

The Easiest Meal Prep

1.) Chicken: Place 8 chicken breasts (or less) in crockpot with a generous coating of adobo seasoning and about 1 tbsp of coconut oil. Cook on high for about 5 hours (until cooked through and can be shredded)

Once chicken is started in the crockpot, Start to boil water in a medium pot on stovetop

2.) Potatoes: when water is boiling add potatoes and cover with a lid.  Cook until easily pierced with a fork.

Now that the chicken and potatoes are cooking, start the ground beef.

3.) Ground Beef: Place 2 lbs (or less) in a wok or pan of choice on stovetop with a little water. Cover and cook through on medium heat.

-I specifically left this in bigger pieces instead of finely ground because I plan to make a burger one pan meal with it.

4.) Sausage: cook 2lbs of sausage (made into patties) using method of choice. I used a griddle, but a grill or stovetop would work as well. I made this in advance especially for my kids and their breakfasts.

– If I am not cooking sausage, I will bake a large amount of turkey bacon in the oven to use during the week

– also another great meal prep idea could be to make an oatmeal bake (there are several on Pinterest!)

While the meat is cooking, start preparing any vegetables or fruit so that you have some READY when needed.

5.) Fruit: just choose fruit in season or fruit that is easily accessible and pre slice what you can.

6.) Vegetables: carrots and cucumbers are staples in our house, pick veggies that you like to have around as snacks.  Sometimes I even go ahead and chop veggies like carrots, cucumbers and bell peppers to be ready for salads throughout the week.

7.) Other: keep a lettuce of choice on hand for any salads and make a salad dressing if desired, nitrate free Canadian bacon for snacks, wholly guacamole

Now we have a lot of food to work with! I am liking this because it is meal prepping but decreasing the amount of microwave use. The goal is to be able to get a meal together quickly by reheating the meat and adding some other ingredients in the stove or in the oven.

21 Day Fixers and Paleo people out there…this is perfect for you! Easy to portion out in your containers 😊

Chicken Ideas

Chicken Salads, chicken tortilla soup, fiesta lime chicken, chicken taco mix, chicken salad, fajitas

Fiesta lime chicken mix

Ground Beef

Salsa Unstuffed Cabbage, Hamburger Skillet, Unstuffed Pepper Soup. (Paleo …make cauliflower rice to add to the soup), Chili, Tacos, Spaghetti (with spaghetti squash if you choose), taco soup

Salsa unstuffed pepper soup

Potatoes:

Use as is, cut into fries and reheat in oven (with drizzle of oil and sea salt), slice and reheat on stovetop (think German fries…drizzle oil, sea salt, black pepper),  mashed potatoes, cut and add to vegetable soup

Breakfast/Sausage/Turkey Bacon

Typically I drink a shake, but my kids eat some type of meat and fruit or applesauce

Fruit:

For snacks or breakfast. Toward the end of the week I may peel and freeze the bananas. Also, before the apples go bad…think about peeling, chopping and baking them with cinnamon

Vegetables:

Snacks, bake carrots in the oven near the end of the week

Other:

Canadian bacon Rollups, guacamole as a dip for veggies

Disclaimer: This post may contain affiliate links where should you purchase through them I may receive a small commissions (at no extra cost to you). Thank you so much! This is how I keep my blog up and running. 

Jenn Fehrenbacher

One Pan Sausage and Veggies

I stumbled across this recipe idea while doing some research online about the Whole30 way of eating.  For those who have never heard of it, it is strict 30 days of eating real food. Nothing processed, no sugar, no honey etc. The main focus is to fix issues with food whether they are physical or mental and see how you feel at the end of 30 days.  You eat real and satisfying food while taking the focus AWAY from the scale and foods that may originally seems like treats.

It’s almost like giving your body and mind a reset on how food affects both. Several claim weight loss as a by product but countless people speak highly of all of the OTHER benefits. Those ranging from better sleep, less ailments, more energy, quitting sugar etc. Give you body what it actually needs and then hopefully it starts “running” properly! It sounds pretty good, doesn’t it?

one pan sausage and veggies

While I am not quite ready to make the commitment (I’m close), I love trying new recipes and have been using several Whole30 style recipes and ideas. Because at the end of the day, the Whole30 is clean eating and that’s wha we are going for! I got the inspiration for the recipe I’m going to share from this post. I saw it and knew I could work with it!

one pan sausage and veggies

One Pan Sausage and Veggies

Ingredients:

1.) 1 package Aidells Turkey and Apple Sausage (4 links, sliced)

2.) 2 sweet potatoes (peel and cut in large cubes)

3.) 2 small Yukon potatoes (peel and cut in large cubes)

4.) Approx. 2 lbs Brussels Sprouts (wash, cut off stem and cut in half)

5.) Light Olive Oil (to drizzle on mix)

6.) Adobo seasoning blend or sea salt to taste

Directions:

Preheat oven to 425 degrees. Place all items on parchment lined baking sheet and toss in olive oil. Sprinkle with seasoning. Bake for 25-30 minutes.

Hey 21 Day Fixers, this would work for you too! It would be red, green, yellow and tsp allotments…just measure it out when you eat it!

one pan sausage and veggies

Disclaimer: This post may contain affiliate links where should you purchase through them, I may receive a small commission (at no cost to you). Thank you so much, this is how I keep my blog up and running!

Jenn Fehrenbacher

Setting Goals and Accomplishing Them

Its a new year and that means big things depending on how you choose to go about it. It is one of my favorite times of year because it feels like such a great chance for a fresh start. It’s a chance to write a new story and start over! It’s a chance to improve on the story you were writing. Either way, I encourage you to take some time to think about what you WANT out of this year.

I made the mistake last year of making resolutions that were far to broad. They sounded great on paper.

I told myself that I wanted to:

1.) Be Happy

2.) Be Appreciative

3.) Be Present

Sounds great doesn’t it?  Aren’t those three major areas that would make someone have a stupendous year if they achieved them?  Do you see what is missing here?  It’s easy to say these things and it’s easy to day dream about how great they would be to have. But, the missing part is actually achieving them. I mean taking the specific steps that will actually make this happen.

I learned my lesson and I am doing things different this year. I’m going to let you in on exactly how I am going to do this and how you can to. It’s all about being very specific and actually taking steps (even if they are baby steps) in the direction of our goals.

Setting goals and accomplishing them

Setting Goals and Accomplishing Them

1.) Make a list of goals

-get paper and a pen and start brainstorming

-in your life: What is missing? What could you add? What would you like to accomplish? What could you change? What could you do differently? What are you happy/unhappy with? How are your relationships?

-be SPECIFIC

Thinking of goals is a great starting point, but we need to make them specific.  That is the mistake I made last year.  It needs to be an actual list of things that we can check off as we go to stay accountable. For example I said “be happy” last year.  Not very helpful.  What would make me happy? Specifically. Would it be running more? Reaching goal weight? Spending more quality time with family? Figure out WHAT it would be and then we can figure out the steps to get there.

Setting goals and accomplishing them

2.) Break it down

-time to figure out the exact steps to make this happen

-write each one of your serious goals on the top of a piece of paper and then start listing the steps to achieve it underneath

-these can be ANY small or big measurable steps that will get you closer to your end goal

– keep these papers in your planner, your journal or wherever so that you can refer back to them and check things off as they happen

For example

Goal: weight loss (but how is that going to happen?)

Here are brainstorming examples to put under this goal: join a health and fitness support group, go to the gym 3 times a week, try a new workout, use a home DVD workout 3 times weekly, start a couch to 5k program, make specific changes to your diet (portion control, remove a major culprit to a bad diet and then another, include one new healthy recipe each week), go for a walk, start a pounds lost jar, track your progress, track your food, get help if you need it (it’s nice to have support!)

Do this on YOUR level.  You know where you are starting, take steps that YOU can take to make a life change.

3.) Set a timeline

-If possible, set goals as to when these are going to happen. Start working on completing the baby steps now!

For example: one of my steps to reach goal weight this year was to start portion control with the 21 Day Fix, well…I started yesterday 👍🏻One of my goals was to wear a swimsuit this summer,  portion control was a part of that but I also started the fitness program Core De Force to specifically start working on my poor stomach 😜 I need to set a timeline because swimsuit season is going to be here before the end of the year!

4.) Make it Happen… no questions asked and lose the excuses

I’m leaving this at that.  I could make excuses and think of reasons all day long not to do something.  That’s hurting no on but us….just do it 😊 Decide what you really and truly want and decide that it is worth the struggles and choices that happen along the way to get there.

Are you ready?  I am.  Let’s make this a great year! Please always feel free to contact me, especially if your goals include health and fitness. Let’s get all of us on track to make this happen!

Setting goals and accomplishing them

Disclaimer: This post may contain affiliate links where should you purchase through them I may make a small commission (at no cost to you). Thank you so much, that is how I keep my blog up and running!

Jenn Fehrenbacher

How to Prepare for 21 Day Fix

I have big plans this holiday season and they specifically include NOT going overboard on food. Sometimes I just need to learn my lesson (again) and I really did last year. One bite of cookie dough turned into licking the icing, eating one cookie and then it spiraled out of control after that. I couldn’t stop!  Once I let myself think it was ok to eat some of those treats all heck broke loose.

I paid for it dearly. Mentally as well as physically. I felt like junk, my clothes didn’t fit and I was mad at myself. I gained weight that I have been working for a year to remove again. What the heck?! After those major mistakes from last year, I am going into this holiday season with new plans. I plan to be “good” most of the time.  However I do plan to indulge with some specific limitations.  I plan to eat and enjoy treats within reason on the specific holiday dates.

Prepare for 21 day fix

But what about those times where we do choose to indulge? How do we come back from that and how do we get back on the straight and narrow?  Well, it’s possible and at this point I make sure I do it quickly. I spend about one week taking steps to get myself back in order and this is exactly how I do it. And as a side note, I am making sure to exercise each of these days.  I don’t necessarily have a plan, I just make sure that I am getting at least some form of exercise in daily during this week.  Sometimes I feel like I am setting myself up for failure to jump straight into the 21 Day Fix without giving myself at least a little time to adjust.  I am going to lay out exactly what I do to get my thinking and my body back on track the week BEFORE starting the fix.

Holiday eating recovery

How to Prepare for 21 Day Fix: The Week Prior

DAY 1: I give up sugar and I make sure to drink half my weight in ounces of water (i.e. If you weigh 160 lbs, drink 80 oz water)

I pick one thing to give up, no questions asked. It is usually the something that is giving my cravings the most trouble. I do not restrict calories this day, my only goal is to cut that food item. I specifically drink a lot of water to help start flushing those toxins out

DAY 2: No sugar, lots of water, lots of healthy fats

I continue restricting sugar and drinking a lot of water. This day is basically like day 1. I eat as much as I want and I specifically make sure to add healthy fats like avocado and grass fed butter. I am lenient today still because this seems to be when my detox headaches show up and I’m just trying to survive!

DAY 3: No sugar, lots of water, lots of healthy fats, no wheat

I continue with my goals from before and then I pick another food that is causing me issues. I usually feel better by day 3, so it is time to reign things in just a little more! I still don’t restrict calories

DAY 4: no sugar, lots of water, lots of healthy fats, no wheat, no cheese

I am usually feeling pretty good here. I will decide to restrict another food that I have let get out of control. Keep in mind, I’m still eating lots of food here and staying happy. For me, I’m still enjoying my favorite treat popcorn!

DAY 5-7: no sugar, lots of water, lots of healthy fats, no wheat, no cheese, transition to a fully clean diet

Now that my problem foods are gone, I use these three days to work on getting my diet to the point where it is back to being clean and as free of processed foods as possible.

DAY 8: 21 Day Fix Portion Control

And this is when things get real lol. But, at this point I’m ready. After tackling one week of getting myself prepared mentally and physically, I am ready to tackle the big one that I know I NEED (portion control). I am generally feeling really good at this point, I have lost some bloat and maybe even some pounds, the headaches are gone and I am ready to tackle the root cause of my eating issues. It always comes down to portion control with me (yes, even with healthy food).

I love the 21 Day Fix because it is exactly that. It is clean eating and portion control with some allowed treats. I am so much more successful with this plan when I spend a week getting myself prepared. I have my treat yellow containers all planned out for this holiday season and I’m ready to go!! I officially start again on Monday and I’m READY. I am also looking forward to getting back to the workouts because I may not enjoy them during the workout 😂😂 but I love the results I get from all of the different types of workouts included. It’s a nice mix of cardio, weights, and strength.

Holiday eating recovery

My yellow container treat plans 😊

Feel free to use my tips to help you get back on track!  Here’s to a great holiday season with lots of love, family, some treats and health!

If you are not currently working with a coach, come join me and my friends for support and motivation on your 21 Day Fix journey.  You are welcome to contact me here.

**also, you pick the foods that are causing YOU problems.  Foods that you can stay out of, that you may obsess over, foods that are causing you problems (I shared the foods that cause me issues, yours don’t have to be the same!)

Disclaimer: this post may contain affiliate links where should you purchase through them I may receive a small commission. Thank you so much, I use this to keep my blog up and running!

Jenn Fehrenbacher

Before the Ultimate Reset

I first heard about the Ultimate Reset program at least a year ago. I looked into it a bit and thought “no way.”  It was a major diet overhaul. Quite honestly I just didn’t think I had it in me to stick with it and not quit. It was also more than I wanted to spend and then fail. See…we all have those feelings of self doubt. It’s human 😊

Ultimate reset

Now let’s fast forward to this year. I don’t know what I had done to myself. But I had spent too much time eating clean and then giving in on the weekends. I went crazy last December with the treats. Then I started thinking I couldn’t eat hardly any carbs. I was ALL OVER the place. Eating healthy, eating junk, overeating. I can only guess that all of this back and forth with my food choices had a profound effect on my body. It finally caught up with me I guess. What is scary is I thought I was being mostly healthy.  I guess it’s proof being a yo-yo with food really isn’t good for you.  I don’t think my body could keep up.

Before The Ultimate Reset

I ended up having some major trouble with my throat that was even radiating into my chest. My stomach was super bloated most of the time (like I looked pregnant quite often) and I was not losing any weight for anything. (And I know for a fact that I could lose 15-20 lbs from the point I was at). My body was just completely out of whack.  I ended up being diagnosed with gastritis, heartburn/reflux, and a candida overgrowth in my throat. What the heck!? I have been miserable for almost 9 months with this diagnosis. And I also can’t get any help with it. I’ve never been so frustrated. I just keep getting one prescription after another that is not helping. (And I would say they actually make me feel worse 😡). I don’t want to take these medications anyway. So, I feel like I am STILL bouncing from one thing to the next when I really just want sone help!

Anyway, that’s where I was at when I decided to rethink the Ultimate Reset. I read about people that were having amazing results with how they were FEELING. Things had finally gone so far and I was so frustrated that I knew I needed a major change. And THAT was what put me in the right state of mind to DECIDE that I was going to do this one way or the other. That was the frame of mind I needed to succeed.

I needed something to push me so far that I had no other choice but to do this right.  We all know I’m a delinquent at heart!  It was time that I stopped this terrible relationship that I have with food!  I needed a redo or a reset where I just started over.  Pounds and weight aside, I needed to feel better!  I was sick and tired of being sick and tired.  I was sick of barely making it through the day.  I was sick of being in a fog and telling my kids “mommy doesn’t feel good.”  How did I get myself to this point?

I made the investment in ME for once and decided I was going to take 21 days of serious meal prepping and grocery shopping and saying “no” to fix what I had done.  Have you ever felt like this? Are you ready to make major changes too?

Stay tuned….I am going to continue sharing my journey as it happens with you all. The good, the bad, and the ugly.

Ultimate reset

 

 

This is post contains affiliate links where should you purchase through them, I may receive a small commission.  I use this to keep my blog up and running, thank you!

 

Jenn Fehrenbacher

Non Scale Victories

It is so hard to realize that not all progress and improvements have to include a number on the scale. I have had to work very hard the last few years to remember that there are endless other victories that we should be celebrating along our health journey. And you know what? I’m a lot more at peace with things now than I used to be. I’m always working toward improving, and I don’t mean that losing weight doesn’t have its place somewhere in my goals. It is just not my central focus.  And yes, I make mistakes and have slip ups! But, I have changed my focus into using them as learning experiences.  I have finally realized that life is too short to be constantly beating myself up over things.

non scale victories

I have chosen my next program to finish and I’m going to do it no matter what!

Have you ever heard the saying “non scale victories”? That’s what I’m talking about here. These can be specific accomplishments that happen as a result of working toward your goal. Things you couldn’t do before. Setting a goal to stick with something and doing it. And think outside the box with this. It doesn’t just have to be an accomplishment like running a 5k, it can be a feeling. What about realizing that with your healthy lifestyle you are sleeping better? Or what about less headaches? That’s a big deal!!  Don’t discount anything that is getting better during your journey.

Non Scale Victories …. Something to think about

-flexibility

-plank/squat challenge

-no fast food challenge

-complete a workout program

-make it one full day with your healthy lifestyle…then another

-couch to 5k or a faster 5k

-use less modifications as your program progesses

-push-ups from your toes

-exercise 3 times a week

-having some favorite clothes fit

-sleeping better

-less headaches

-more energy

-better lab tests…lower cholesterol

-drink more water

See what I mean? It can be ANYTHING.  It’s just YOU improved (even if it’s just a tiny bit).  I think you will be amazed at how much looking at things from this perspective can change your attitude toward focusing on the positive.  I feel like the big deal with several non scale victories is that they can be things you CAN CONTROL.  You may not be able to control how many pounds you lose but you can control the fact that you choose to press play according to your workout schedule.

non scale victory

I told myself I would drink more water…I’m bringing it everywhere I go!

One of my favorite non scale victories is to choose a workout program and actually finish it. Trust me, I have some that are collecting dust in my house. But when I make the decision to finish one from start to the very end…that’s a victory whether I lose pounds or not. Think about it….I chose to stay consistent and press play despite any obstacles along the way. That’s 60 days of pressing play when I was tired, when I was not motivated, when it was the last thing I wanted to do. That’s exciting!

non scale victory

This was a GREAT day!!

The best part is that you are competing with no one but yourself. This is about YOU and improving YOURSELF. Not measuring yourself against someone else. What can you do that you never had before? What if that is to make it one day without a soda?  Well that would be awesome for someone that has wanted to kick the habit. That’s one whole day 😊.  So, sit down and think about what HAS changed during your health journey. But don’t stop there, make a specific list of things you plan to achieve next. We keep on keepin on during this journey and that’s the most important part!

You pick what YOU want to work on 😊

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Jenn Fehrenbacher