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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 .



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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
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