Day #22 – Week 3 progress. The first 100 days: A journey to health and wellness

Day #22

Progress update and week 4 plans and goals.

 Week 3 weight management progress update:

Neither of us lost weight during week 3. Although we didn’t see any changes on the scale, we feel great. We also feel noticeably stronger (and slightly sore) as a result of our weight training during the week.


Although it is normal to plateau and possibly gain a few pounds during week 3 and 4, I like to see the number on the scale go down. This week I will make some adjustments to the food I am eating and add more fat burning exercises into my routine in an effort to see results on the scale.

Review of last week’s goals:

Lose 3 lbs. = Goal not achieved

Go to the gym 5 days = Goal achieved (kind-of) I did workout 5 days. I went to the gym 3 days, exercised for 20 min at home two days.

Run a total of 15 miles = Goal not achieved. Running on a treadmill is a struggle for me, I have zero desire to do it and because the roads near me are covered with ice and snow I was not able to run out side. I did use many different cardio machines at the gym, but I ran less than 10 miles in total for the week.  

I had to re-evaluate my goals because they were not realistic and attainable for me.

Goals for the week (Feb 10th – 16th):

Lose 3 lbs.

Exercise at least 5 days and I will incorporate 30 minutes of fat burning cardio into each of the sessions at the gym this week.

Plans to achieve goals:


I will eat less high starch veggies and do a better job at eating 5 times per day and drinking more water.

Valentine’s Day is on Friday, I will have to great creative and make something for Kristen that is both tasty AND healthy. On Sunday I will not give myself a “Free Day” because next week we are going to Disney World and although I plan to eat healthy, I know that I will have cheat a few meals over the course of the trip.

 I will drink one 20oz water 3 times per day, in between meals. And one 8oz water with meals.  **Revised Plan from last week** Dr. Sferra reminded us that we should drink no more than 8oz of water per meal. Large amounts of fluid will dilute the digestive juices and only the fluids will be absorbed in the stomach until the contents are concentrated enough for the digestive juices to act. When this happens, the concentrated substance becomes thicker than the food your stomach was expecting to accommodate and you won’t have enough gastric juice to break it down. This means the food will remain undigested when moving on to the intestines. It is suggested to drink water 15- 20 minutes before and 30 minutes after to aid the digestive process.  


Go to the gym – Monday PM, Wednesday PM, Thursday AM, Saturday AM and Sunday AM


 Review of last week’s goals:

Continue my gym routine, 4-5 times this week. = Goal achieved.

Try new healthy recipes from our new cookbooks. = Goal achieved.

 Goals for the week (Feb 10th – 16th):

Add 30 mins of cardio into my workouts 3-4 days this week.

Plan to achieve goals:

I plan on going to the gym/working out Monday, Wednesday, Thursday, Friday and either Saturday or Sunday.  With a half marathon coming upon us I also want to include at least 30 minutes of cardio 3-4 of those days I go to the gym. This will include either a treadmill run or a spin class (I just found out that my gym offers spin classes and I have always had success with spin).


With Valentines Day creeping up on us I have some tricks up my sleeve for Sean that do not include your typical chocolates and unhealthy food!! More to come Friday or Saturday about my plan (fingers crossed it all works as well as I think it will).

This week I won’t give myself cheat meal, I’ll save it for vacation when we’re in Disney next week!!!


Weather permitting I’d like to get a run in this week!

The days that I don’t make it to the gym, I’ll workout at home doing a workout video (Biggest Loser:Yoga, my favorite DVD workout!)




About The Author

Dr. Vincent Sferra

Dr. Vincent Sferra

Dr. Vincent Sferra is the founder and Clinic Director of Natural Medicine & Rehabilitation. He is Board Certified in Chiropractic Medicine and Chiropractic Neurology, a Certified Clinical Nutritionist, and a Certified Strength and Conditioning Specialist certified by the National Strength & Conditioning Association. He has been in practice and providing educational health and wellness programs in the community since 1986.

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Somerset, NJ

Natural Medicine & Rehabilitation

Long Branch, NJ

West End Physical Therapy
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