Journal or Owner’s Manual

If you don’t use an app to keep a food, exercise, sleep and stress journal, then write it down!

I call this journal a personal “owner’s manual,” Learn about yourself from yourself.

Start small. Try to make a journal entry a couple times a week. Then, increase the number of days a week you make the entries. Make it a habit by starting with baby steps.

At first, include just what you ate, no weighing or no portion size.

When you record small changes in your diet (not A diet) and start to feel better, you are able to look back at your “owner’s manual” and see what you did and do more of it!!

Recording not only your food intake, but intentional movement, sleep, stress levels, and how you feel. Document your weight weekly. When you see a change, look back! What did you do? Do it again if it’s a positive change, do less if the changes are not moving you toward your health & fitness goals!

Want to learn more about what small changes will move you toward your health and weight loss goals, contact me about my nutrition coaching program.

Debi Haba, CPT NASM
Owner | Trainer | Coach
Foreverfit4u LLC
Personal Training, Fitness & Nutrition Coaching
Serving Lower Frederick & Upper Montgomery Counties in Maryland

From Boiled Chicken to Delicious Dinner!

Dinner for one! Who says boiled boneless chicken breast is boring! This is Healthy! Yummy! Nutritious!


➡️ 5 oz of boiled boneless chicken breast
➡️ Handful of Bowery Pesticide Free Green Leaf 🍃 Lettuce
➡️ Half a Handful of steamed organically grown broccoli 🥦
➡️ Big Handful of Organically Grown Roasted Cauliflower
➡️ 5 Organic Raspberries
➡️ 1 Tbls @primalkitchenfoods cilantro lime avocado dressing
➡️ 1 Tbsp @bragg liquid amino‘s drizzled over the chicken
➡️ 1 @grillospickles Dill Spear

All my macros combined into a delicious plate for my last meal of the day!!


fitness #fitforlife #fitfam #nasm #cpt #goodnutrituon #wholeingreadients #lift #move #exercise #live #bethebestyou #muscle #strength #agility #speed #stability #core #endurance #hypertrophy #power #breath #bemindful #destress

➡️ #trainhard #eatclean #thinkclear #livewell

Debi Haba, CPT NASM
Owner | Trainer | Coach
Foreverfit4u LLC
Personal Training, Fitness & Nutrition Coaching
Serving Lower Frederick & Upper Montgomery Counties in Maryland