As we prepare for creating a brand new DELICIOUS, fit and fat-fueled life, there are a few things that we need to put into place for success during this 6-Week Challenge.
With the 6-Week Challenge, you have access to an online membership portal for meal plans, in addition to an online course which provides you with access to track your progress throughout this journey.
Your login is set up and sent to you on the challenge start date.
If you do not have your
MyFitnessPal is the program that we recommend using to keep track of what you are eating on a daily basis. The app is free to download on your mobile device.
There is also a web browser version that is also free to utilize.
This is a great tool to utilize, as well, when you have questions for your coaches regarding your food intake and macros for the say. Simply take a screenshot of your daily macros and send it to your coaches or post it in the challenge Facebook group for feedback.
Although there is a standard range of where your macros should fall between, everyone’s macros are going to vary slightly, especially with calorie intake.
Here’s a guide on how to calculate your macros in your member portal:
Ready to log yours?
Weight & Measurements
It’s extremely important to not only track your weight, but also your measurements. Often-times you will see a stall in weight loss, but your measurements will be going down.
This all depends on how you carry weight on your body, and if you’re working out, how much muscle is replacing the fat you are losing. Since muscle weighs more than fat, you may see an increase or plateau on the scale and a decrease in your measurements if you are working out in addition to doing the Keto diet.
Here’s how to track your weight and measurements (access your tracking sheet here):
Your current weight is what you weigh today.
It is recommended to weigh yourself in first thing in the morning so that you aren’t also weighing in the food and liquids that you’ve eaten throughout the day.
With this group, we recommend weighing in every Monday, in addition to taking your measurements (which we will talk more about below).
Before & After Photos
Trust me, you WILL want to have these pictures. Nobody likes taking these pictures, but they are incredible to look back on once you’ve progressed with the Keto diet.
It’s difficult to see changes in your body when you see yourself in the mirror every day, so by having these before pictures, you can take pictures throughout your journey and compare them side-by-side to truly see what you have accomplished to that point in your journey.
Here’s a great guide on how to take your pictures:
Here’s an example of before and after pictures from your coach:
Taking your measurements is so important to keep track of your progress throughout your journey.
At times, you may not see a huge fluctuation in the scale, but your inches may be changing – so it’s important to keep track of those successes, as well.
Here’s how to take your measurements for reporting on your weight loss tracking sheet:
Just like your weight, it’s important to track your measurements each Monday, as well, so you can make note of any changes you see.
The Facebook Group is your go-to place for chatting with other members, asking questions, sharing your progress, and more!
This group should be your home for the next 6-weeks. Our coaches are monitoring this group to help share experiences, insights, provide feedback, answer questions, and be there for you throughout your journey.
If your request to the group has not been accepted, or you have not received a notification to join the group, please contact firstname.lastname@example.org.
In your online membership portal, you have access to a custom meal planner. Our team is working regularly to add new and exciting recipes for you to piece together in a meal plan so you can easily maintain your macros each day.
These recipes range from the simplest recipes to more advanced recipes – so there’s something there for everyone.
Keep in mind, I do Keto as simple as can be:
- Steak with butter and veggies
- Taco salads
- Chicken Lettuce tacos
Those are just a few examples. Your meals on Keto do not have to be fancy by any means.
Work it however it works best for you!
Check out the meal planner here.
Determine Your WHY
Figure out what your goal is and what your WHY is. Just like anything worth having – its work. Remembering why you are doing this and having clear goals in your mind will change your mindset.
You will want to fit into that pair of jeans from high school more than you want to eat that piece of cake at the birthday party you are attending.
You will want to shed that last 20lbs more than you want to drink at that concert.
You will want to be a good example for positive body image for you kids more than you want to go through that drive through.
If I’m being completely honest, there were numerous factors that contributed to my “why”:
- I wanted the best results and a healthy recovery for my blepharoplasty.
- I wanted to be able to go out with my family (especially vacations) and not be overly-exhausted after walking around all day.
- I wanted to be a great example for my daughters
- And I really didn’t want my ex-husband to be able to say, “she got fat.”
There is no right or wrong WHY for choosing this lifestyle. It’s personal to you and should be what helps motivate you to keep pushing.
Here’s a fantastic “why” story that proves what having the right motivation can help accomplish.
MINDSET IS EVERYTHING – CHOOSE YOU.