Week 2 focused on getting on with some training, focusing on our protein intake and practicing gratitude.
As I had some training sessions already that I wanted to do I knew I’d struggle to plan in an extra five visits t the gym (there are five sessions a week, with the aim of doing at least three). I therefore decided to do some of the body weight workouts, meaning I could slot them in at home when I had a spare half an hour.
This is one of my key learnings over the last couple of years. I’ve always been a little all or nothing, so if I don’t complete exactly what I planned I viewed it as a failed week. This week I viewed my additional three body weight workouts on top of my existing training as an added bonus. I did more than I normally do, so even if it wasn’t what I’d ideally wanted it was a win. This is a great mindset tool for keeping yourself on track and not letting perceived failures lead you to quitting.
In addition I also carried on increasing my protein to 2 x each kg of my body weight. Now I’ll tell you straight off, that’s a lot of protein – I was aiming for around 170g per day. I actually ended up averaging around 180g a day. I felt full and satisfied and found myself eating a lot less processed food throughout the week, leaving me feeling good.
I’ve been practicing the gratitude challenge for a while now- recording every day what I’m grateful for, what went well and who I complimented. It’s a quick and easy way to encourage yourself to look towards the positives and overtime it starts to become a more automatic reaction to situations.
Overall this week kept me focused on the positives, got me to move a little more and eat food that made me feel good. A great week from making just a few tiny adjustments, demonstrating small changes done consistently can make a big difference.