|
|
Sally's diary, session 3
session 3
Sally lost 2 lbs
This week's worksheet was about your beliefs and how they can influence your
behaviour.
Sally's eating and exercise diary
Thursday
- Breakfast: cornflakes.
- Lunch: bagel and peanut butter.
- Mid-pm: oat
crunchie biscuit.
- Supper: macaroni cheese and baked beans
- Drinks - tea x 4
coffee x 1 water x 1
Exercise: walk 30 mins
Friday
- Breakfast: muesli.
- Lunch: 2 bowls home-made minestrone soup, 1
garlic bread.
- Supper: 2 sausages, chips, beans
- Drinks - tea x 2, coffee x 2, water x 1, elderflower cordialx2, winex1.
Exercise: 90 mins walk 45 mins deep aqua class
Saturday
- Breakfast : boiled egg, slice toast and marmalade.
- Lunch : steak
(grilled), baked potato, runner beans, gravy, choc torte, raspberries and
Cream.
- Mid-pm: home-made oat crunchie biscuit.
- Supper: ham and turkey sandwich, watercress, few crisps, small cheese, 1 cracker,
Grapes.
- Drinks - tea x 3, coffee x 2, waterx1, elderflower presse x 3, wine
x 2.
Exercise: 15 mins walk
Sunday
- Breakfast: egg, toast and marmalade.
- Lunch : pot roast lamb with mixed veg,
small choc mousse (home-made)
- Supper: cheese and pickle sandwich, fresh
fruit salad.
- Drinks tea x 4, coffee x 2, water x 4, wine x 1, banana
smoothies x 1
Exercise: 15 min walk.
Monday
- Breakfast: Weetabix x 2
- Lunch: tomato soup (home made), slice of bread, 2
slices fresh pineapple.
- Mid-pm: blueberry muffin (home-made).
- Supper: steak (grilled), potato baked, beans, taster portion of home-made blackberry crumble.
- Drinks - tea x 3, coffee x 1, elderflower presse x 1, water x 2.
Exercise: Ex - swim 20 mins 90 mins walk (short run in middle)
Tuesday
- Breakfast: Weetabix x 2.
- Lunch: cheese and pickle sandwich. Grapes.
- Mid-pm: small bread roll and peanut butter.
- Supper: tortilla wrap and grilled chicken, salad, fruit salad.
- Drinks: teax3 coffeex2 waterx4
Exercise: 90 mins walk 25 mins swim
Wednesday
- Breakfast: cornflakes & banana
- Lunch: salmon tortilla wrap, grapes, grapefruit mid-pm: home-made choc crispy cake.
- Supper: chicken casserole (home-made) with rice, runner beans & carrots
- Drinks water x 4, tea x 2, coffee x 2.
Exercise 25 mins walk
the coaching session: Sally's email
Loving the exercise. Increased my water intake and cut down on high fat and
high sugar foods. Found the worksheet on beliefs interesting and thought
provoking.
the coaching session: what Sarah said
Good solid week. You have been consistent with your eating habits and your
exercise and it is paying off.
what Sally decided to do
Carry on with the diet and exercise regime as am
happy to carry on with this lifestyle for good. It doesn't actually feel like
a diet as I am not depriving myself of anything.
Result: Sally lost 2 lbs.
SEE SESSION 4 TO FIND OUT WHAT HAPPENED NEXT
|
personal to you
|
