I just completed a full week of the Body by Wayne challenge and guess what? I lost 3#s and 2% body fat in 6 days.
What am I doing, you ask? Here are the high level things that have been on point this week for me…
Focused strength training
Wayne has been guiding me each PT session on what strength training to focus on — and then supports, instructs me as I take on whatever challenge he has in store for me. I’m still boxing 3-4x a week as well.
Tracking my food intake
I’m back to square one and need to track my food so I can get real about what I am eating. I started using Fatsecret.com, which like many other programs out there, has a large database of food/nutrition info and counts my calories and calorie breakdown. It has been helping me be more mindful of what I am actually eating – which is key.
Added more protein
Most women don’t eat enough protein – it should be 30% of your total caloric intake for the day. It’s daunting most days, but I am aiming for around 140g of protein each day. To get that much, I am drinking a protein shake as one of my snacks using almond milk. The shake powder has around 20g of protein, and then I’ve been adding Cacao Magic, which is a superfood and protein blend with 10x the antioxidants of green tea, more magnesium than 3 cups of broccoli, and more calcium than a glass of milk. It adds another 10g of protein to my shake and tastes pretty good.
Having support
I needed some attention plain and simple. It’s been helpful to have someone else on my team, holding me accountable for the commitment I’ve made and getting excited when I did lose the weight this week. I am usually everyone else’s cheerleader –which is a role I love – but it’s nice to have someone (whether I am paying them or not) to be as invested in my progress as I am.
The good/bad news is there is no one special, outside of the ordinary thing I’ve done this past week to make progress – I’ve been focused, present and excited to take on the challenge of getting back on track. Outside of nutrition, it’s a mental game! And just like with any skill, you have to continually use it to make progress.
Be Inspired
