At the end of Week 1, Michael (L) and Ryan (R) have already lost weight and gained strength.
From April 1—April 30, 2011, Ryan and Michael, both 31, are using The Positive Portions Food & Fitness Journal (PPFFJ) to track their food intake and activity levels with the goal of getting into the best shape of their lives.
I sat down with Ryan and Michael the last day of Week 1 of the The 30-Day Positive Portions Challenge (30-PPC) to talk about challenge, results, and the value of accountability.
You made it to the end of Week 1. How’s it going? Has it been hard to write things down in your journal?
Ryan: It has been a little difficult to get into the habit of writing things down for sure. It makes it more difficult when I’m eating crap that I know is brutal on my diet, like ice cream straight out of the carton late at night. I love that.
Michael: Yes, it has been a challenge to write things down. You said it best in your book: “Habits just don’t happen.” Although I’m getting more consistent with writing my food down, I found myself having to go back and fill in a couple days of not using the journal over the weekend.
What changes have you noticed since you’ve been keeping the journal? For example, do you find yourself not eating food you’d normally eat because you know you’ll have to write it down?
Ryan: YES! I’m avoiding certain foods for sure. It helps that I can hear Mike’s voice in my head saying “you know you’re going to have to journal that” whenever I think about eating something bad for me.
Michael: I have noticed an immediate awareness that I eat too many carbs and too much sodium, which I knew would be an issue. The difference is that the my awareness and using the journal has caused me to acknowledge what I’m eating and cut back or decrease the quantity of certain foods. Really what it comes down to is that I don’t want the guilt of writing down certain foods I know I should not be eating so I force myself to find substitutes.
I know it’s only been a week, but have you seen any results?
Ryan: Very surprisingly I’m down 4 pounds. On top of that, I have noticed that I feel stronger for longer during workouts, especially when I’m playing beach volleyball. At the point where my legs would normally start to melt in the sand, I’ve got extra strength I didn’t have before. I’d say my energy level has increased about 20 percent.
Michael: I have had some immediate results; I’ve lost a couple pounds and have seen a little change in definition. Most of this will probably be accounted for less sodium intake, which creates less water retention. Water retention is pretty easy to sweat off, so I’m looking forward to the muscle definition that will come from eating healthier.
How are you guys working together as a team?
Ryan: Mike and I work together so we generally harass each other every day. We alternate bringing in fruit and veggies for the week and we keep them in the office fridge.
Michael: Both Ryan and I utilize each other as accountability partners. When I’m doing something that’s different and opposite of my current habits—like wanting to eat a bag of chips and salsa in front of the TV—I find it a whole lot easier to stay on track knowing that I have somebody who’s going to hold me accountable.
Anything else you want to add?
Ryan: I’ve begun having more conversations with people at the gym and at work about the 30-day challenge. To my surprise, a lot of people struggle with portion control, and also with a wide array of diet issues. I hope that just talking about this topic with people encourages them to begin a journey of their own to achieve their health and fitness goals.
Michael: My personal trainer/sister is a great source of accountability as well. Every time we work out, she will read my journal entries and critique what I eat. Although, it’s not always fun to receive feedback, it’s the feedback that creates the results.
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