Wow..I can’t believe it’s our LAST week together! Has time gone by fast?? I hope you are finding these emails informative and helpful. I really want to help you achieve your BEST health possible, and I love sharing with you what works for me. And it’s not just about what works for me, I’ve also done a LOT of research about health and fitness, and I want to share these important findings with you.
So without further ado, here is your info for our last week!
(*Don’t forget to save these emails in case you need to reference them again in the future! There is a lot of priceless information here – and it’s yours to keep! I just ask that you don’t share these with family and/or friends and please respect the effort and time I’ve put into this. I would love for you to refer a friend or family member who you think needs this kind of help. Please send them HERE to learn more.)
Please don’t hesitate to reach out to me with any questions you have 
Your coach,
Jen
I’ve Stopped Seeing Results, Why?
One of the most common questions I get is…
“I’m following your program but I’m not seeing results! Why?” OR “I was losing weight, and now I’ve hit a plateau! Why?”
It is very common for people to start a program, see some progress, and then that progress stops, and sometimes, you may actually start gaining weight!
Many of my challengers will blame their workout program or my meal plan, but that is NOT what is stopping your progress. These workouts and meal plan WORK! I know they do, because I’ve seen them work on myself and many others.
It is true that it may take your body a little longer to adjust. If you’ve never eaten this way or done Intermittent Fasting, your body needs time to adjust. This lifestyle is not a sprint, it’s definitely a marathon.
So, what could be the cause of your plateau?
There are a few reasons and I’ll outline some of them here:
1. If your body has some healing to do, your body needs to do that before letting go of the weight. If you have any adrenal, thyroid, or hormone imbalances, you will need to take care of that FIRST before this will work.
2. Make sure you’re eating enough food. Calorie restriction often has the opposite effect when you eat a low carb, high fat diet – it makes you GAIN weight! Try adding in MORE fat by adding in 5 Tbsp of coconut oil throughout your day. Coconut oil is great because it’s less likely to be stored as fat yet gives your body the calories it wants.
3. Eat enough at each meal to keep you full until the next meal. Snacking just increases blood sugar and insulin, your fat storage hormone! If you’re truly hungry, eat a meal. If you’re not that hungry, try drinking keto lemonade (water, fresh lemon juice, dash of Himalayan or fine grey sea salt.) If you’re getting hungry in between meals, either you’re not eating enough at each meal, you are thirsty and need more electrolytes, or you’re not fat adapted yet (your body is still running on glucose as it’s main energy source rather than fat.)
4. Drop the dairy, artificial sweeteners, and nuts. Keep on the lookout for food sensitivities that may be holding you back. If you’re feeling bloated after having some dairy (heavy cream, cheese, etc.) then cut it out for 3 weeks and see how you feel. I had sent you a dairy substitution list our first week, so check that out! Also, snacking on lots of nuts or eating right out of the nut butter jar to keep you full s not a good idea. Please eat nuts in moderation. I will have a couple of tablespoons twice a week, that’s it.
5. Make sure you are sleeping and keeping your stress as low as possible. You won’t lose if you’re not sleeping or if you are stressed. We burn our fat during R.E.M. sleep cycles. If you are having trouble sleeping, try different techniques to connect to your circadian rhythm like blue-light-blocker glasses in the evening and morning workouts or walks.
And I’ve put together this video with even MORE tips to break through a plateau!
If You’re Struggling, Know This:
If you’re struggling to lose weight please remember your body is on your side, it wants to perform at its best and it is not against you.
I’ve always found it easier to honour my body when I think about it as a separate entity; a vessel. It’s easier to respect food choices when you know the inputs will be nourishing to your body. Fuel it to function, and it will perform accordingly. Give it bad inputs like sugar, gluten and dairy, and it might not have such a nice reaction.
If you are coming from a background of disordered eating, calorie counting and countless yo-yo diets, your body does not trust you just quiet yet. But continue to honour it, listen to it & allow it to heal, and you will find that in due time it will trust you enough to shed the weight and find its happy place.
Food Variation: Why It’s Important
Do you find yourself eating the same foods over and over again?
I know it can be tempting to repeat foods you love day in and day out. It makes planning so much easier, right?
BUT…did you know it could actually be causing inflammation in your body?
It’s so important to vary what you are eating. Please watch this video to learn more about my struggles with inflammation and food sensitivities and how I’ve overcome them! I’ll also share with you how I plan my meals so that I’m not eating the same things each day.
Want To Know More About Low Carb?
I really hope you are enjoying the meal plan and tips I’ve been giving you throughout this challenge! My goal is to help you understand that WHAT you put in your body affects HOW your body operates.
There is a good reason I’m asking you to eat 3 large meals a day rather than 5 – 6 small meals. There is a good reason I’m asking you to try intermittent fasting. There is a good reason I’m asking you to try eating lower carb, higher fat.
If you would like to go into even greater depth about why I’ve chosen to eat this way and how grains and sugars affect your body, then maybe you want to look at my 55-page ebook, The Low Carb Beginners Guide!
I’ll go into more details about why low-fat is bad for us, how grains and sugar affect our bodies, tips on getting your family to eat less carbs (without the fight!) and some new recipes to try!
Which One Are You?
Adopting a healthy lifestyle FIRST starts with your MINDSET!! If you don’t have the right mindset, you’ll never succeed!
I want you to take this quiz and determine which you are: a moderator or abstainer?
Meal Planning 101
A lot of people get scared when they don’t have a meal plan to follow. I’m here to tell you that you don’t need a meal plan – and they shouldn’t be relied upon (I’ll explain why in the video.) Here is EXACTLY how I plan our meals for the week. Sorry for the long video, but I wanted to show you exactly how I do it.
Essential Oils: Why They Are Part of my Daily Routine
Okay, so you may be thinking, why they heck is Jen sharing information about essential oils?! Aren’t we trying to improve our health through nutrition and exercise?
Well, yes, but…you won’t see ultimate wellness unless you take an OVERALL approach to your health. What do I mean by this? I mean, getting rid of toxins in your home, changing your mindset and mood, balancing your stress/emotions, etc.
Essential oils have played a huge part in my life. From better sleep, to staying healthier during cold and flu season, to my own deodorant recipe. Once I got my nutrition and exercise in line, I knew I needed to also upgrade my own home and the products I was using on a daily basis. I mean, why put clean food into my mouth and then go and use toxic shampoo? It just didn’t make sense.
I want to share with you some of my favourite essential oils and how to use them.
1. LEMON: By far, the most popular oil. It’s cleansing, revitalizing and uplifting. I add a drop to my hot water each morning and I also use it to clean my house. I add some vinegar, lemon oil, and water to a glass spray bottle and clean my countertops and stove with it. Goodness knows, when eating a low carb diet, there is bacon grease everywhere 
2. LAVENDER: I’m sure you’ve heard of the calming properties that lavender has. I personally rub it on my feet before bed for better rest and I will also add it to my diffuser when I need to calm my mind. It’s also amazing to put on cuts, burns, and any other skin irritations to help calm the inflammation.
3. PEPPERMINT: This is one of my most favourite oils. Peppermint is so invigorating. I like to rub a drop of peppermint oil on my temples before a workout or add it to my diffuser during the day for a little pick-me-up. When I get a headache, I rub it on my temples for quick relief. I also rub it on my kid’s tummies when they aren’t feeling that well after eating. Really, the possibilities are endless for this oil.
4. FRANKINCENSE: When I first started using this oil, it reminded me of the story of Jesus’ birth and the Three Wise Men who brought him frankincense and myrrh. Did you know that frankincense actually has healing properties? I add a drop to a veggie capsule or put a drop under my tongue each morning for it’s anti-inflammatory benefits. It promotes cellular health! I also put it on a pimple for quick relief.
5. TEA TREE: Tea tree oil is very cleaning. You may have seen my video for my homemade facial toner? It includes tea tree oil! It keeps my face blemish free (99% of the time anyway.) Or, if I have a little breakout, I’ll apply some to a cotton ball and dab on my blemish. It’s usually gone in the morning!
6. BREATHE: Have you ever had a bad cough? I sure have, and so have my kids. Whenever they have a respiratory issue, I rub some Breathe with fractionated coconut oil on their chest or else put it in their diffuser at night so they can breathe easier. And another great tip – add it to your shower for a spa-like experience
7. DEEP BLUE: This oil is amazing for sore muscles. After a tough lifting workout, I’ll rub some of this oil wherever I’m sure..usually my quads! It really helps me recover quicker from my tough workouts. It’s also great to help relieve any tension soreness you may have, like in your neck and shoulders.
8. DIGESTZEN: Ever struggled with an upset or bloated tummy after eating a less than stellar meal? DigestZen is my GO TO!! I rub this on my tummy if it’s not feeling it’s best. I also add a drop to my water each day to help promote healthy digestion all day. I keep a small bottle in my kid’s bathroom for those nights when they come into my room complaining of a sore tummy. It works like a charm, much better than that pink stuff
9. ONGUARD: By far, my most used oil in our household! It’s great for keeping your immune system in tip top shape. I rub OnGuard on the bottoms of my feet and my boy’s feet each morning during cold/flu season. I’ll also add a drop to a veggie capsule and take it internally if I’m around sick people. It’s great for cleaning surfaces too as it has antibacterial properties. I use the soap in all of our bathrooms to naturally keep germs at bay in the winter months.
10. CLARYCALM: Have you heard of the essential oil, clary sage? I was complaining of PMS symptoms a friend once (low energy, bad moods, etc.) and she told me she swore by clary sage! Hmmm…I was skeptical. But I thought, why not give it a try. And..oh my gosh, it’s my NEW favourite oil blend! Whenever I have any PMS symptom or even cramping, I rub some on my abdomen, on my wrists, or put it in my diffuser. I no longer have to take Advil for cramps!!
As you can see, I’ve replaced many of the toxic products in my house with essential oils! Everything from our laundry detergent, to dry shampoo, Tums, Advil, cleaning sprays, etc.
If you have any questions about these oils or want to take a closer look at them, you can visit my site HERE or reply to this email. I would be happy to help you make essential oils a part of your daily routine too
DIET: A 4-Letter Word
Video Tip: Did you know I HATE the word “DIET!” To me, a diet means restriction, limitations, desperation, and doubt. There is a difference between “being” on a diet and “having a diet.”
What Is Going To Work For YOU Going Forward?
Thank you all for being a part of this Drop a Dress Size challenge. I really appreciate each and every one of you who participated and completed this 21 days!!!
Please don’t forget to take your after photo and post your final measurements and results! You can post your before/after in the group or email them to me thefithousewife@gmail.com (P.S. I give you a little something if you share your before/after photos with me!)
Maybe you want to post them to your social media to motivate others!
Here are some of my final tips for you
Some Final Tips!
As your body changes, that means you need to change. You can’t keep eating the same, or you won’t continue getting results!!
THREE RULES:
1) Try to NEVER eat below 1500 calories per day. I actually know that women should be eating at least 1800 calories per day. Remember, the more fuel you provide your body, the higher your metabolism!!
1) Try to NEVER eat below 1500 calories per day. I actually know that women should be eating at least 1800 calories per day. Remember, the more fuel you provide your body, the higher your metabolism!!
2) Once you reach your goal weight, go into maintenance mode! Increase your calories by approx. 100/week until you reach your maintenance level of calories. For example, I eat about 2300 calories per day, sometimes more!
3) The more muscle you have, the more fat you burn! So STOP doing tons of cardio and stick to the weights ladies!!! Whether that be bodyweight exercises or actual weights. As you get stronger during these workouts, you need to start using heavier weights.
If you have any questions about this, please let me know
And watch for another email from me next week with your next steps!! This journey doesn’t have to end here
The post Drop a Dress Size: Week 3 appeared first on Your Specialty Weight Loss Blog | Healthy Eating | Recipes | Weight Loss | Low Carb | Fitness | Tips | Keto | Workout | Lose Weight | Meal Plan | Beachbody Challenge | Portion Control.
Article source here:The Fit Housewife
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