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Day #30 Progress Update. The first 100 days: A journey to health and wellness

Day #30 Progress Update. The first 100 days: A journey to health and wellness

We have 10 weeks left to go for this project – The first 100 days: A journey to health and wellness.  Going forward we will post an update each Monday (instead of daily) and we will continue to post progress updates (including pictures and measurements) every 15 days.

Each week we will post:

Our goals for the week, healthy recipes that we like and some weight management education, relevant to our experiences.

 Day #30

                                 Progress update and weekly plans and goals.

 Progress update:

On day #15 we were on such a high because we had lost a total of 25 lbs. During week 3 and week 4 we became discouraged because even though we were following the plan, we were not losing any weight. Fortunately, we stuck to the plan because now we can see results in our pictures, in our measurements and a bonus, after 30 days we also see changes in blood pressure and resting heart rate!


I was really bummed that I did not see any changes on the scale. I followed the weight management plan nearly perfectly, I didn’t “cheat” with my food or at the gym but as the days went by I started to wonder, am I stuck at this weight forever?

This was a good lesson for me: I didn’t start this journey to merely lose weight, I am learning how to manage my weight and improve my health for years to come.

**Advice that I would give to others who start this weight management plan or something like it:

  • Every two weeks, track your progress using a scale AND taking measurements. The measurements allowed us to see that our bodies were getting smaller despite the numbers on the scale.
  • Every two weeks, take pictures. As much as you might hate the thought of getting your picture taken, the differences you will see can motivate you to even higher weight loss goals. And those “before” photos can be a huge wake-up call!

Review of last week’s goals:

Lose 3 lbs. = Goal not achieved, but I did see results in my measurements.

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 = Goal achieved. I mixed it up, 3 days +45min cardio and 2 days weight training.

 Goals for the week (Feb 17th – 23rd):

We are going to Disney World this week to vacation and run a few races. My goal is to continue to make healthy food choices even though we are on vacation. I do not want to do anything that will set me back.

Plans to achieve goals: –  


I will make healthy food choices for the majority of our trip. I will allow myself to 4 “cheat” meals over the course of the trip.


We are running a 5K, 10K and ½ marathon on Friday, Saturday and Sunday. Before those races I will do at least 20 minutes of core exercises each day.


 Review of last week’s goals:

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

Goals for the week (Feb 17th – 23rd):

My goals for the week are to eat as clean as possible while on vacation. 

Plan to achieve goals –


While dining out, I’ll make healthy food choices.  We’re bringing some snacks and homemade protein bars so if we get hungry we won’t make poor food choices.

I will allow myself a cheat meal after the half marathon and maybe another cheat meal throughout the week.

Exercise: For this week my goal for exercise is to enjoy my races! This is the start of a heavy half marathon schedule over the next few months.  With one half marathon each month from February to April.


Natural Medicine & Rehabilitation

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