Skip to main content

Daily activity challenge: 3 lessons I learned last week

So last week one of our trainers set a daily activity challenge to boost our activity outside of the training sessions

This led to me going for walks at lunch time and generally trying to get up and away from my desk throughout the day at work. You can find out more in a wee video I recorded:



I kept everything else that I have been doing the same. Same macros, same amount of training (3x1 hour sessions of strength & conditioning). 

I had felt like my progress had slowed over the last 2-3 weeks. So I was more than chuffed when I took my measurements this morning.

Total inch loss = 4.5 inches

Weight loss = 2lbs


So what did I learn last week?!

1. If things aren't progressing go back to basics

Ask myself if I am getting all of the basics right.
  • Am I hitting my macros?
  • Am I eating a good variety of fruit and veg?
  • Am I applying myself and putting effort in at training?
  • Am I moving around enough throughout the day?
  • Am I being consistent?
In my case the daily movement was the issue. it's easy to underestimate the amount of activity you are getting in which is why a fitness tracker is a great piece of kit to have. 


2. Don't mess with your macros if you don't need to

My first reaction to lack of progress was thinking that I needed to start making changes to my macros.

I've actually been on the same macros since April this year. I aim to eat around 1900 kcals a day, 135-150g of protein, and 20-25g of fibre. Since April I have lost I love the flexibility this gives me with my food. It's working for me. So unless I can honestly say that I am getting all of the basics right consistently over a period of a few weeks with no progress then there is no need to start messing around with the numbers.

3. Going to extremes is not necessary.

All that was needed was a reminder of the amount of effort needed to make sure I was getting in enough activity day-to-day. Going for an extreme wasn't needed. 

In the past my reaction would have been to eat cabbage soup for a week and exercise every day to give myself a boost and get things moving. Which usually led to me being a bit miserable and then having a total blowout, which is totally counter productive!

All I had to do was keep my nutrition on an even keel, go to training, and try and hit at least 10K steps each day. Easy!


What's next ....

The plan now is to do the same again this week, with the aim of increasing my average steps by 15% compared to last week which means around .



Labels

Labels:

Comments

Debra Hicks said…
Well said Sara. No need for yoyo dieting, consistency, healthy eating and daily activity are the key elements - evident from your blog 👍🏼
Way to go x
18 September, 2017 18:38
Post a Comment

Popular posts from this blog

Fight Camp Week 4 - Done!

This week was a short one for me.  I missed Monday and Tuesday's sessions because I was away for a long weekend, so only got to Thursday and Friday's sessions.  Unfortunately I didn't get a chance to do exercise when I was away, the weather was a bit nuts so I was restricted to indoors and the hotel rooms were too small or the floors way to creaky for me to do any jumping around.  Instead, we walked miles and miles and miles.  My calves were killing me by the time we got back and are still feeling a bit tight. My ' official photographer '/motivational coach/trainer/friend, Sheena,  was back on top form today, and assisted me in getting the photographs for me to  put together my little montage!   However, what was meant to be me standing posing to get a few pics done turned into Mistress Walker cracking the whip and had me doing a mini workout, I had only finished this mornings session a few minutes prior.  God forbid she ever g...
2 comments
Read more

The road so far ...

Back In September 2010 I received an email from one of the Sports Lecturers in the college I work for, asking if I would be interested in being a 'real life client' to an HND Fitness, Health and Exercise student. Feeling it was time to make a change I offered my services, convincing myself that I was 'doing my bit' in helping out a student and also secretly hoping that I would be able to make a dent in my ever increasing weight problem. I had my reservations and on more than one occasion I thought about pulling out.   Little did I know at the time that by saying yes, it would be the one of the best decisions I ever made. Weighty Matters ... On returning to work from my holiday to celebrate my anniversary, I found an email lurking in my inbox from my assigned student. A really nice guy called Will. We arranged to meet up and talk about what I wanted to get out of our working together. I knew what I wanted. I wanted what every woman wants, I wanted the holy grail, t...
1 comment
Read more

Obsession

I'm not talking about the perfume, I'm talking about the obsession I have with my lifestyle of healthy eating and exercise. I'm not ashamed to admit that it has become an absolute obsession , and one of necessity. If someone asks me then i'll quite happily talk about my exercise regime, what's for dinner, food shopping, cooking, magazine articles, anything until I notice them getting bored and I get the hint that i've went too far yet again! All of the changes I have made and live by these days have consumed me, and I can't see any way around it. If you are reading this and you know me, no doubt you have been subjected to my incessant chatter on the topic at some point. I'm not apologising, just want to say thanks for listening and putting up with me! If you make a major change in your life, commit to it, set yourself a goal, find that you love it and it makes you feel great, how can you avoid becoming obsessed with it. If it becomes something that ...
1 comment
Read more