120 Days Ago I set the following goal:
- DECREASE BODY FAT%
- Get body fat tested via a DexaScan at LiveLeanRX
- Set an appointment to get retested 120 days later
- Complete a minimum of 51 strength workouts (3/week for 17 weeks)
- Complete 1,200,000 steps in 120 days (10k x 120 days on average)
- Record macros daily for 120 days. The good, the bad, the ugly logged in MFP)
These goals are all measurable. In 120 days I can go through each of them and check “yes” or “no”. There is no “maybe”.
I put this goal out there because I believe in being held accountable and not living in the “maybe”. I know I’m worth it and I want to lead from the front for my clients.
120 Days later, here is what I achieved:
Aug bodyweight: 157
Dec bodyweight: 156.1
Change: -.9lbs
August 15th:
body fat: 26.6%
lean mass: 109.1lbs
fat mass: 41.8
Dec 13th (Current):
body fat: 23.5%
Lean mass: 113.4
Fat mass: 36.7
Changes:
Down body fat – 3.1%
up lean mass +4.3lbs
Down fat mass -5.1
My reaction:
I am thrilled and really proud of the progress I’ve made in 120 days. Simply put, I believe I achieved this through consistency. I had a few tough weeks of being in a calorie deficit, but I never felt the pain of “dieting” for the past 120 days. Could I have achieved “more” if I was willing to sacrifice more? Sure. But the glaringly obvious truth of this experience is that I have found (and developed) habits that I can happily sustain. Hell, if I can keep this going for another 4 months and lose another 3% body fat I’d chalk that up to a HUGE success.
What went well?
Daily Movement: I move A LOT. If I can walk somewhere instead of driving I do it. I often surpassed my original daily step goal by 5k and I know average closer to 15k steps per day. Yes, I have the time. Yes, my amazing job allows me the flexibility to “walk and talk” to my clients on a daily basis. But, I also chose to walk to the grocery store 3-4 times per week with my backpack and pick up 3-4 items at a time. I enjoy it.
Strength Training. Big thanks to Tony Brown for this one. He’s patiently coached me through a few hamstring strains and a
Adherance & Consistency: Big thanks to @Jason for guiding me through this set-up and educating me as a coach and a client. I’m beyond grateful and appreciate everything he has done for me.
I thrive on structure and data. I also thrive on going against the current and breaking the rules. This means I needed to hold myself accountable and record EVERYTHING I ate and drank. Was I perfect? Nope. Did I have to estimate at times? Yup. Was this eye-opening and perhaps the biggest contributor to my success the last 120 days? WITHOUT A DOUBT.
Trusting the Process : The scale is ONE data point. My experience may look very different to an uneducated outsider who only views progress by the digital number staring back at them. The scale did not tell me when I was losing fat and when I was building lean mass.
“Success doesn’t come from what you do occasionally. It comes from what you do consistently”
I’ll be opening up 8 coaching spots in January for anyone who wants to set a 120 day goal and commit to 4 months of coaching with me. I will not let you quit, so if you are hesitant about the 4 month commitment we are more than happy to work with you on a month-to-month basis as well.
If you’re interested in learning more about the