Diaries of a coach (4 week post check in)

Hello again! I am currently at the 4 week post mark after completing my nutrition challenge.

The goal in these past 4 weeks was to continue logging food in My Fitness Pal at adjusted macros in order to maintain my results. During this time, Josh and I went on a two week vacation to Whistler, BC where we enjoyed some delectable food but also exercised a lot. While I did not every single day, I was conscious of the amount of food I was consuming at each sitting as well as continuing to focus on eating mainly whole, unprocessed foods. I was happy to see my numbers maintain and not increase after the vacation (literally a first for me)!

Metrics after 13 week challenge:

• Bodyweight: 147.3

• Body Fat %: 18.5

• Skeletal Muscle Mass: 69

• Hip measurement: 40.25

Metrics 4 weeks post challenge:

• Bodyweight: 146.5

• Body Fat %: 18.7

• Skeletal Muscle Mass: 68.7

• Hip measurement: 40.25

At this time, my next steps are to move away completely from logging food (because that’s not sustainable) and take my measurements every 2-4 weeks to ensure maintenance.

If I choose to want to continue my journey towards improved metrics (specifically an even lower body fat percentage) or if my metrics start to creep up again, I will need to identify my macros for my new goals as well as get back to logging all my food.

The journey never ends!

-Coach Mel