30-Day Fitness Challenge Results (January 2019)
For the month of January 2019, the 30-Day Fitness Challenge consisted of 5 daily exercises: jumping jacks, wall sits, planks, squats, and push-ups.
Here is a copy of the 30-Day Fitness Challenge chart, in case you’d like to try it on your own someday (click here or on the image to download a full size printable version)!
30 Day Fitness Challenge January 2019: My 23-Day Results
Now for my personal results. In some ways I’m a little disappointed because I truly feel like I tried this month. I was expecting like a ten-pound weight loss, but that is NOT what I got. Sigh…
First, I didn’t really get started until January 7th. I was very distracted, frazzled, and burnt out by the holidays and just couldn’t pull it together right away until the second week of the year. So, I half-ass did the challenge workouts and didn’t do my cardio or other workouts, plus wasn’t on top of my fasting OR diet until January 7th. So, the results I’m describing reach from January 7 to January 30. 23 days.
Once I really got going, here’s what I focused on:
- Intermittent Fasting 16 hours daily
- Eating home-cooked as much as possible (I ate out 4 times in the 3 weeks)
- Hitting at least 8,500 steps per day
- Completing the Fitness Challenge workouts (I missed two days that I was too tired to make up)
- Drinking at least 100oz of water daily
And that’s it!
30 Day Fitness Challenge January 2019 – Before & After Results Photos
So, after 23 days of the above, I weighed and measured myself plus took photos for the first time in 3 weeks. I’ll say I was expecting something dramatic because let me tell you – my clothes fit SO much better! Some feel actually droopy. So, I just *knew* I was going to have lost like 10 pounds or even more!
But no! After what felt like serious effort, I have lost just 2.6 pounds, 3 inches, and 0.4% body fat.
I’ll admit I felt really deflated. Like… what is WRONG with me?
But, alas, I DO see some changes in the before and after images (especially that waist like…. okayyyyyy I see you)!!!
Next I’ll share a few thoughts that I think you may find helpful if you feel you’re struggling at times.
Not Losing Weight Intermittent Fasting
So, I received a few hits in my inbox from people saying they weren’t losing weight intermittent fasting. I found myself answering that question a bit too often for it NOT to be a blog post, so I posted 10 Reasons Why You’re Not Losing Weight On Intermittent Fasting. In writing that blog post I talked about so many things that went right out the window when I got my own disappointing result earlier this morning. Funny, huh?
First of all, intermittent fasting still takes a bit of effort.
It honestly takes even more effort than I put in this go-round. I’ve lost 10 pounds in 3 weeks intermittent fasting just 12 hours a day before, but my diet was on point, okay? I ate home-cooked meals this time, but I honestly didn’t really consider portion control or ingredients all that much.
For example, I love oatmeal – which is healthy, right? But I was simply eating too much of it. Deep down inside I know that I need to do better with portion control, because of one of the things I say all the time – you can STILL overeat in 1 or 2 meals a day rather than 3 or 4.
Secondly, I chose to quit caffeine!
I have a LOT to say about this especially in regard to intermittent fasting, weight loss and sobriety and am going to do a series on this whole thing and everything I’ve learned. But I got serious about this challenge on January 7th, chose to begin quitting caffeine on January 14th, and it’s been rocky ever since.
This severely impacted the intensity and quality of my workouts and made me downright sick for quite a few days as well.
I found myself eating chocolate and other candy here and there (again… probably too much) to help me to feel better during this difficult experience and BOOM… perfect recipe for limited results, right?
Third, It’s SO important to track different metrics.
The scale and measuring tape didn’t make me happy, but I actually think the pictures tell a different story! I see some pretty significant changes for just three weeks. So that, combined with how loosely my clothes fit tell me that even though it’s not perfect, I’m on the right track.
Finally – time.
I guess I expected that since I lost 10 and 12 pounds intermittent fasting before, I should blow it out of the water this time. But really, 1 to 2 pounds a week of weight loss is healthy, normal, and good.
When people come to me and say they’ve only lost a few pounds and it’s been a few weeks… my first response is “give it more time”!
But it’s SO HARD when you’re the one with the slower weight loss lol!
Even though I’m always telling others they’re doing great and to keep going and be patient, I’m still over here wanting to bury my head in the pillow and let the Earth open up and swallow me whole because I’m only down 3 pounds in 3 weeks lol… It happens.
Humans gonna human.
What Matters Most Is Consistency
All of this said and shown, I still feel like the thing that matters most is consistency.
Sometimes we don’t always get the results we expect and desire exactly when we want them, but keeping on keeping on, doing even a little each day is better than nothing at all.
Continuing to do the things that are working while *honestly* evaluating ourselves to determine where we can improve is absolutely the way forward in all things – including changing our physical appearance.
So, when I get down on myself for not having lost buckets of weight in three weeks, I compare where I am today to where I started (the image above is total progress from my biggest to now) – and express gratitude for how far I’ve come. How much better, stronger, lighter, faster and healthier I feel. And know that even though I’m not where I want to be, I’m not where I was either.
Then, commit to my future self to never give up and do better going forward.
30-Day Fitness Challenge February 2019
So… the February Fitness Challenge is on and starts on 2/1! We’re still calling it the 30-Day Challenge because it sounds good and … consistency is key, right?
This one also has 5 exercises: Jogging in place, reverse lunges, tricep dips, cross body crunches, and butt lift bridges!
Here’s the challenge chart if you’d like to follow along on your own!
Click here or on the image to download the printable pdf.
The ONLY Intermittent Fasting Planner You’ll Ever Need!
If you’d like to get started with intermittent fasting or you want to take your intermittent fasting weight loss to the next level, what you really need is my Intermittent Fasting Fitness Planner!
It literally has everything you need to track fasting, strength & cardio training, pounds/inches lost, space for notes, slots for before & after pics, and three 30-day fitness challenge charts!