Stop self-sabotage, Master nutrition & movement to lose fat, gain muscle, get your energy back & finally feel confident! Subscribe to my Newsletter for tangible takeaways and exclusive personal stories to inspire and empower you on your transformational journey.
Track your progress with this Check-In process.
|
Heya Reader, One of people’s biggest struggles when trying to “get healthy” is sticking with their habits. The best way to start following through is to actually pay attention to what you are doing, check-in, and track your progress. So, today’s share is the questions I have my clients think about each day and week. Take some time today to go through them and start developing the skill of awareness so you can finally start following through and making progress. Weekly: What was fabulous this week? How did the goal you set for yourself last week go? Rate your adherence to your nutrition goals. Rate your adherence to your movement goals. What went well? What didn’t? Did you try anything different? How was your sleep this week? How was your energy this week? How was your stress level this week? What went well? What didn’t? Did you try anything different? Did you spend time outside this week? Were you able to make time for friends and/or family? Did you practice any forms of self-care, mindfulness, or relaxation techniques this week? Any notable mindset shifts this week? Changes in perspectives or beliefs? Set ONE small goal for the next week. Daily: For each meal, what did you eat, and how much? Degree of hunger - before eating Degree of hunger - after eating What liquids did you drink, and how much? Did you move today? What type? How long? Did you do a strength workout today? How did you feel? Have at it and see how your week shifts! Morgan |
Morgan E. Shepherd NBC-HWC
Stop self-sabotage, Master nutrition & movement to lose fat, gain muscle, get your energy back & finally feel confident! Subscribe to my Newsletter for tangible takeaways and exclusive personal stories to inspire and empower you on your transformational journey.
The winter arc era is upon us. Instagram is filled with coaches selling you their programs to help you stay on track through the holidays. We even have people already selling you into 8-week shred programs starting in the New Year. And while I’m all for health and fitness challenges to motivate you - I am taking a much more laid-back approach to my health this season, and I think you should t0o. The world seems to be crashing and burning around us, both literally and figuratively, and I don’t...
I was listening to a podcast the other day on my walk, and one of the speakers talked about how she had gotten to her success in life because she had acted as if “she had the audacity of a white man.” And that struck a chord. How often do us, gender minorities, stay small, speak less, accept less, ask for less, and compromise our own well-being to make other people comfortable? I have been going through it these past few months and so much of my stress would be alleviated if I just set...
You do NOT need to do everything perfectly in order to get results. You just need to do a few things mostly well and consistently. I went through a bulk (where I was eating in a surplus to put on muscle) a couple years ago and I had a spreadsheet where I was tracking probably 20 different metrics - steps, sleep, protein, carbs, fat, fiber, my cycle, sleep, hydration, energy, measurements, weight, my lifts etc… And it while I THRIVE in data - even for me it was overwhelming each week to have...