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Week 6

Checking In

This is the last week in the program! Can you believe it? I am so proud of each and every one of you. I am so proud of you for sticking with it and soon you will be able to get on that scale, take your measurements, and take those after pictures!  I would probably do this Saturday or Sunday at the same time of day that you took your before measurements and pictures. 

You should already be feeling some non scale victories by now: Your energy should be improving. Your hunger levels should have stabilized, Your clothes might be fitting differently, You might even be sleeping more soundly!

I can’t wait to hear about your results!  

Lets crush this last week! Really stay tight on your macros and make it a goal to get every single workout in this week.

Mindset Task

self care

You are one step ahead on the self care topic but I want to stress the importance of “Real Self Care” vs. Fake Self Care.

Take a look at this list and be sure you are in alignment with Real Self Care.

Fake Self Care

  • Dieting

  • Alchohol or drugs

  • Talking bad to yourself to motivate you

  • Saying yes to everyone because “you’re a nice person”

  • Socializing because of FOMO (fear of missing out)

  • Buying anything that promises to make you love yourself more

  • Working out as punishment or attending a class that shames your appearance

Real Self Care

  • Fueling your body with food that gives you energy and helps you improve mentally and physically

  • Drinking water

  • Being kind to yourself

  • Setting boundaries

  • Spending time with people that enrich your life

  • Treating yourself to something new because you love yourself

  • Moving your body because YOU CAN

Health Task

Now that we are at the end of the program, the physician assistant in me must cover this topic…


Medical exams and screenings by a physician are recommended routinely to screen for other diseases and disorders.  Some of these will be monitoring and screening your blood pressure, cholesterol and thyroid to name a few. You will also need specific screenings depending if your are a male or female and family history to rule out certain cancers. Be sure to follow up with your primary care provider to be sure that you are up to date on all your screenings.

Week 6 Workouts