30-Day Challenge:Two Weeks Done, Two Weeks to Go

It’s hard to believe but we’re already halfway through the 30-Day Positive Portions Challenge with participants Ryan and Michael. This week I had the opportunity to chat with certified personal trainer, Erica. Read the two Q&As below to learn what makes Michael feel like a “slug,” what food Ryan got busted eating this week, and why Erica believes that exercise alone isn’t enough to reach your fitness goals.

 

Michael (L) and Ryan (R) are feeling strong halfway through the challenge.

Q&A with Ryan and Michael

Has it been easier to remember to write down your food this week as opposed to last week?

Ryan: It’s starting to become second-nature.  I’m getting to the point where I will think about what I eat before I eat it—and journaling is no longer something I dread. Hey, I’m just being honest.

Michael: To be honest, it is still a challenge.  Transitioning from a lifestyle where I never monitored my food intake to tracking every piece of food I eat is definitely not an overnight habit. But I’ve seen positive changes. Just becoming aware of my eating habits has started to shift the way I’m eating, which is a great step in the right direction from where I was two weeks ago.

How has using the journal affected your eating? Have you made major changes or slow, steady ones?

Ryan: For me, I’m working on two main areas: (1) eating the right portions and (2) improving the quality of the food I eat.  I’ve seen a lot of progress in my portion control but I’m still working on the quality part. I will admit, I’ll still hit the refrigerator late at night but now I don’t go to bed feeling stuffed because I also ate too much throughout the day.

Michael: I would say I am making slower changes than I would like to see.  I didn’t realize how addicted I have become to certain foods. Compulsive eating based on taste has been a challenge.

What results have you seen this week?

Ryan: Not much has changed since last week. I’ve maintained what I would say is a 20 percent increase in overall strength and stamina during workouts.  If I can maintain that, it would be amazing.

Michael: What is interesting is the more health conscious I eat; the more sensitive my body has become too bad foods.  When I’m eating well, I notice a sizable difference in my strength training.  However, when I slip off the wagon, I feel like a slug when I work out.

What has the journal helped you most with, tracking your food or tracking your workouts?

Ryan: For me personally, it’s most helpful for tracking workouts. When I plan my workout for the day, I always need to look back and think of what I did yesterday and the day before.  I like to really mix up my workout routines, so having a log of that helps me strategically plan my schedule.

Michael: I do log my work outs, but the biggest contribution has been in tracking my food.

What feedback/encouragement/support have you’ve gotten from family/friends?

Ryan: Mike has been a great source of feedback and constantly challenging me to push myself.  I’ve also felt great encouragement when I talk to people about the challenge. Plus , surprisingly, it’s opened up conversations for me to help motivate people to push for their health and fitness goals as well. I feel like I’m leading by example.

Michael:  I have received much support from my sister as well as the rest of my family when I see them.  However, most of my day is spent at work and it truly does help knowing that Ryan is holding me accountable…even though today I saw him devour a huge frosted sugar cookie somebody brought in when he thought I wasn’t looking—busted!

 

Personal trainer Erica Lowe has seen the positive results people get when they track their food.

Q&A with Personal Trainer Erica Lowe

So not only are you Mike’s personal trainer but you’re also his little sister. What’s it like training your big brother?

It’s great. I’m really very proud to be working with Mike on this. He takes his fitness seriously and continuously pushes himself to get the most out of his workouts. Training is a lot work, but a lot of fun, especially with my brother.

Mike told me you were the one who got him starting using a food journal. Why is food tracking important?

I’d say the majority of people who come to me want to decrease body fat and increase muscle mass. Although most people think they can get the job done with exercise, they are gravely mistaken.

Knowing what’s going into your body is just as important as how you move it. It’s just like owning a car—you have to know the right fuel to use to keep it running in optimal condition.  Your body is the same way. If you put poor-quality fuel into it, guess how your body will run—poorly! People need to log their food so they can understand what is going in their bodies, monitor the effects, and make changes accordingly.

What do you say to those clients who resist journaling?

I explain the benefits and tell them that even if they can give just a solid five to seven days of HONEST logging, they’ll have critical information to discover bad habits and start the process of changing them. I tell them that food journaling will heighten their awareness, which may help them think twice about those two extra tacos or drinking a few extra beers.

What results have you seen people get from tracking their food?

Amazing results!  Not only do people eat more appropriate portions, but they eat the RIGHT foods!  This means not only do they lose weight—or gain it, depending on the goal—but they FEEL better.  And that’s what it truly comes down to: being healthy and feeling good.

Is there anything you’d like to add regarding fitness/food tracking?

Typically I would say, “Leave the excuses at the door and just do it!” but I’m not completely inhuman. (Laughing) I know it can be difficult.  If you’re having trouble with the thought of journaling for months at a time, break it down into manageable segments. Split your six-month journal up.  Do the first week of every month and be true to it.  Then move it up to two weeks, then three, until you hit logging for a full month.

And do yourself the favor—don’t try and find the quick fix.  True health starts with what you put in your body and the way you treat it.  Treat it well!

Erica Lowe is a National Strength & Conditioning Association (NSCA)-certified trainer who conducts one-on-one, group and boot camp training. To find out more, email [email protected]