Nutrition: Our focus this week is on portion control.

Food for Thought:

  1. How often do you continue to eat when you are full: never, occasionally, semi-frequently or frequently?
  2. How often do you sneak a nibble of something you know you shouldn’t eat: never, occasionally, semi-frequently or frequently?
  3. What emotions lead you to unhealthy food choices: boredom, fatigue, sadness, anger, guilt, stress, happiness?
  4. Do you eat to reward yourself?
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Why does portion control matter?

Practicing portion control allows you to eat the proper quantities and ratios of food to satisfy your body's nutritional needs, without overindulging. For instance, many people devour an entire basket of bread in one sitting, even if they're not hungry or craving bread.

People often overeat due to stress, distractions or lack of self-control.  Monitoring your intake allows you to be consciously aware of what's going into your body and can be the first step to ensuring your body is properly nourished.  A proper, balanced diet can have a huge impact on your level of energy.  It will help you lose weight, reduce your chances of ailments like diabetes and help you save money at the grocery store too. Your body is a temple; do everything in your power to pamper it!

Action Steps:

Over the next week, your goal is to focus on portion control.

  1. During every meal this week, evaluate the weight of each food group on your plate and if you're using proper portion control.
  2. Establish regular times to eat a number of evenly spaced, nutritional meals based on your daily routine to help control the amount of food you eat.
  3. Try eating from a smaller plate; this will allow you to eat less, consume fewer calories and still fill a sense of satiety when you are finished.

If you love the idea of bettering your health through your diet but aren't quite sure where to start, how to properly portion your plate or remove highly processed foods from your diet, don't worry! The FULLforLife Food Guide gives you the tools necessary to successfully make it happen.


Today you will complete your third Reps Challenge. Your goal is to surpass the numbers you recorded during your previous challenges. Always do what you can. Push yourself to do your personal best – whatever that may be.

  1. Hold a Forearm Plank as long as you can without compromising your form. Write down how many seconds you held the Forearm Plank and if it was modified. (Remember to contract your core and keep your head, shoulders, back and legs in a straight line.)
  2. Hold a Wall Sit as long as you can without compromising your form. Write down how many seconds you held the Wall Sit(Remember to keep your shoulders and lower back pressed against the wall.  Your knees should stay behind your toes. If they extend out further, you will need to take another step away from the wall.)
  3. Write down how many Push Ups you can successfully complete in 30 seconds without compromising your form. Include if they were Wall Push Ups, Knee Push Ups or Standard Push Ups. (Do not allow your butt to stick up in the air or your belly to slump to the floor. Keep your eyes straight ahead. Contract your glutes and core.)

In conjunction with your Reps Challenge, record the following:

  1. How often do you wake up feeling tired, drowsy and with no energy?
    1. Has this improved at all since last week?
    2. On a scale of 1-5, has this improved at all since Day 1 of the 28-Day Challenge?
  2. How much natural, unprocessed food is in your daily diet?
    1. I eat real, unprocessed foods numerous times throughout the day.
    2. I eat real, unprocessed foods numerous times throughout the week.
    3. I rarely eat real, unprocessed foods. My diet mostly consists of pre-packaged, processed foods.
    4. My diet consists entirely of highly processed foods. 
  3. Record your weight.


If you struggle with fatigue or eat processed foods, consider switching to a more natural, unprocessed diet. If you're not sure where to start, FULLforLife's Food Guide is designed to help you successfully make the transition.