Week 16

Week 16

Day 1:

  1. Display Week 16 checklist
  2. Week 16 on Compliment Sheet: Read over the compliments from the entire program.
  3. SET 4
  4. Food Journal and Plan Meals

That’s it for Day 1!

Day 2:

  1. Your Favorite CIRCUIT
  2. Food Journal

That’s it for Day 2!

Day 3:

  1. BIE: Write your Body Story
  2. Food Journal

That’s it for Day 3!

Day 4:

  1. SET 5
  2. Food Journal

That’s it for Day 4!

Day 5:

  1. BIE: Your Final Scale: Instead of scaling yourself on the week, scale yourself on the entire program.
  2. Check your progress: You made it. Retake the pictures from Week 1. Remeasure your diastasis and weigh yourself. Fill this out on the Obligatory Physical Measurements pdf.  Although Before and After measurements can be helpful, by now you should realize they are not the totality of your progress. The real success is changing your habits.
  3. Favorite CIRCUIT
  4. Food Journal

That’s it for Day 5!

Day 6:

  1. Food Journal

That’s it for Day 6!

Day 7:

  1. SET 6
  2. Food Journal and Diet Audit Scale: You can also create a final graph. The directions are on the Diet Audit pdf.
  3. Final Thoughts Survey (OPTIONAL)

That’s it for Week 16 and for the entire Motherfigure Program! Continue reading for some final thoughts.

Final Thoughts
No program will “fix” your body or body image, this one included, but hopefully it helped you improve and cultivate new habits. I’m the Program‘s architect, but also its tenant. I tried it on myself and occasionally redo some weeks to strengthen my habits.

However, if you need more help, either physically or mentally, seek out other experts. Women’s health physical therapists are wonderful tools, and psychologists and counselors can give you individualized attention.

Some women wonder if I recommend personal trainers or yoga and pilates teachers. I am certified as a personal trainer, so I understand their breadth and depth of knowledge. Unfortunately, the fitness world is the wild west of health. Some trainers are great. Some are not. And sometimes it’s hard to tell the difference.

Nonetheless, if you want hands on attention, I absolutely recommend trainers. But trust your own knowledge and judgment. Often, you’ll need to tell them what is and isn’t appropriate for you.

Furthermore, studies have found a higher prevalence of body image disorder among fitness trainers compared to population controls.[1] Therefore, they might not be the best body image resource.

Thank you so much for joining me on this journey. We can’t go forward trying to get our bodies back. But we can go forward trying to nourish, strengthen, and understand the bodies we have right now.

  1. Thomas Cash, ed., Body Image: A Handbook of Science, Practice, and Prevention. 2nd ed., New York: Guilford Press, 2012, 438. ↩

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