Justin has lost a total of 6 lbs so far! We will find out soon how his body fat percentage has changed – I will post the overall beginning to end stats including weight and body fat percentage for the both of us at the end of our 12-weeks!
Ok, now me…!
As for myself, I’ve learnt a few things over the last month:
I’ve learnt about the utter necessity for planning and preparing ahead of time. I always put a big emphasis on this with my clients who are aiming to lose weight, and I now realize that it isn’t just for weight loss, but for any health goal you have! Even for my goals, it’s been so important to make sure I have my meals planned ahead of time and pre-made so that I am never stuck in a situation where the right choices are not available. I always make sure that the night before I have everything in my fridge that I will eat the next day made and ready to go. It took me a couple weeks to get into this pattern but now it’s routine, and I always have the right food ready! It’s really a no-fail plan!
I’ve learnt to become incredibly aware of my thoughts and patterns when it comes to eating. Before I started this challenge, I was a bit of a late night snacker. Although I would always make healthy choices (apple and peanut butter, fruit, veggies and hummus) I was always going into the fridge not long before bed. This was totally a HABIT I had gotten myself into, NOT a true hunger need my body was trying to fulfill. On this plan, I am eating 6 times a day, and quite a bit of food, so after a while I realized my tendency to mindlessly walk into the kitchen after I had eaten all my meals for the day, and reach for a handful of grapes was me in my bad habit! I caught myself doing this often in the first week of the challenge, and I would stop and say to myself “Ok Christal, WHY are you here at the fridge, how did you even get here, and do you really need this food right now?” And my answer was always no. So I would close the fridge, make some tea instead (a great tip!), and then head up to bed not much later. After a couple weeks, my bad habit started to fade away!
I’ve also learnt about the importance of consistency and rest days in an exercise routine. Before the challenge I was very inconsistent with my workouts – although I was still at the gym 4-6 days a week, I had no direction and would overwork my upper body, underwork my lower body, and be completely inconsistent day to day and week to week with what I was doing. Since starting the challenge I have had a set plan that I have followed exactly. WOW! I can’t even begin to describe the gains I have seen in just 30 days compared to the months of aimless working out I was doing before! Something else I have also found so helpful in this challenge is constantly finding inspiration to keep my motivation, while always making sure to have daily affirmations for myself and keep a clear vision of my goals! I use tools like pinterest, magazines, writing things down, and visualizing to help me with this – it’s really helping keep me dedicated to this challenge!
Ok, so here are my pictures!!
Day 1 – Day 30
Day 1 – Day 30
I too have noticed a big change in my midsection. I’ve felt way less bloated and like I am retaining less water (probably due to the 3 litres of water I drink every day!), I’ve noticed my abdominal muscles are finally starting to show (I knew they were in there somewhere!), and I’ve noticed a huge improvement in my overall strength! My legs have always been my “trouble” area and slowly but surely I am noticing my leg muscles getting more firm and shapely!
Day 1 – Day 30
I have lost a total of 4 lbs in the last month! Again, my goals are not solely based on weight at all, but more-so changing my body composition to a leaner, lower body fat percentage! I feel I am well on my way and plan to give it my all over the next 8 weeks!
I wanted to summarize some KEY POINTS that I hope any of you who have weight loss or “get fit” goals will try to implement in your daily lives as we have seen what these have done for us is just 30-days!
1. Eat 6 smaller, well portioned meals throughout the day. Eat breakfast EVERY morning, and do not eat within 2 hours before going to sleep. Stay as consistent as possible – eat every 2-3 hours, and try to eat around the same time each day. Your body will fall into this routine very quickly and your metabolism will love you for it… as well as your digestive system!
2. Eat Clean! Stay away from packaged products as much as possible! Watch for added sugars and try making your own dressings/sauces at home. If you want some ideas on what to eat check out the Essential Grocery List I posted a little while ago!
3. Ensure you are getting a protein source at each meal and snack. This can be animal or vegetarian, and ensure that this source is natural and unprocessed (No deli meats!).
5. Drink your H20! If there is one thing you can do, it’s drink more water! Aim to get at least 2L of water per day!
6. Find an exercise plan that fits your schedule and lifestyle and is suited to your goals (hire a professional to make one for you if it is possible!) and then stick to this plan, stay consistent and the results will come faster than you ever imagined!
7. STAY POSITIVE – wow, I can’t even begin to emphasize this point enough. Negativity is like a poison for your goals, dreams, and desires. Whenever you feel a negative thought try to make a home in your head such as “you’ll never look like that”, “you can’t do it”, “you’re going to look/feel this way forever”, you KICK THAT THOUGHT TO THE CURB and replace it with an affirming positive thought.. these little pictures you can find all over the web have been a HUGE help for me!!
Thank you for getting through this long winded post! I hope you have been inspired to set your goals and start the process to reaching them or keep pushing if you are in the midst of a positive healthy change already!
If you have ANY questions about what the hubby and I are doing, or eating, or want any other tips – feel free to ask! I love comments and love answering them even more!
It will be back to wonderful recipe posts this week so stay tuned for some delicious, healthy dishes!
Have a wonderful Monday!
Christal (and Hubby!)
Nutritionist in the Kitch