Assess - Plan - Improve
So, you've decided to join my 28 Day Increase! I am so excited for you to get started! First things first, we need to assess where you already are. For three to five days I'd appreciate it if you'd write down what you drink and have for snacks (along with meals but the emphasis is mainly on drinking and snacking). This will give me a good baseline for where you are on your health journey. It is important for you to document honestly; otherwise, the plan we create for you won't fit you the way it should.
Next, we make a plan. The blanket plan is the 28 Day Increase, where we simply increase the awesome things we should be doing all the time (add more water, more fruits, more veggies, and exercise). However, in addition to planning on adding those things it is important for you to prepare yourself for a few things mentally.
Weekly Grocery Shopping - when is a good time for you to grocery shop? Try to pick a time after you've eaten. Many of us know this, yet few of us listen (myself included). I often push grocery shopping off until I HAVE to do it to make dinner. Shopping while hungry and needing to cook right after makes me crabby and dread every trip to the store. So let's do ourselves a favor and plan out our shopping trips.
Make a grocery list! This is SO important. When we buy things, have a plan for when you will eat it. Shop for nutritional snacks and foods. I will provide a list of ingredients I try to keep in the house at all times. These ingredients frequently in many of the recipes I recommend and are (hopefully) easy to throw together.
Lastly, on the planning section (for now) - take time for yourself. Yes, you! We all need down time. A time that is just us, no one else (maybe an animal). This DAILY planning time for us to be alone will help our mental health. Be it 5 minutes or 50 minutes!
Finally, improve. Everyone progresses at a different rate, and maintain their health and nutrition journey at a different level. This 28 Day Increase can be done over and over again and focuses on adding things into our daily life, not taking things away. If anyone wants help eliminating something from their diet, I am happy to help and give advice on how best to do that.
This is your health and nutrition journey! Let's get YOU to where YOU want to be!
Assess - track what you eat and drink for 3-5 days before starting the 28 Day Increase.
Plan - make a plan for when you will grocery shop so you are not hungry and grumpy when you have to go to the store. Also, make time for yourself!
Improve - focus on your own improvement, and encouraging everyone else around you. I encourage you to focus on the good and take pride and joy in the little things.