Week 4 contained two main challenges- wave training and increasing my NEAT. Week 4 didn’t happen.
I’ve actually been working on increasing my NEAT anyway recently, but the way my week fell meant I not only did way fewer steps than normal (as opposed to actually increasing them) and didn’t fit a single one of the training sessions in.
On Monday night I headed to Edinburgh, which meant I wasn’t able to train Monday or Tuesday, Wednesday I had a PT session in the one hour slot I could have trained in and I drank far too much on Thursday meaning that there was no way I was going to be able to train Friday! Essentially the break from my routine and increase in long distance travel meant I didn’t train as much as normal and definitely walked less. It also meant I ate more fast food and ended up in a calorie surplus.
That’s not to say I had a terrible week. I did still get four short training sessions in. Knowing that I would not have the time to fit in the five shred workouts which all require around an hour, I instead did four short sessions designed by Ricky (between 15-30 minutes each), so I still moved and felt good about those sessions. I also enjoyed my food, even if there was a lot more of the Christmas stuff and takeaways than intended, just being mindful of what I was eating probably meant that I still ate less than i would have otherwise.
Some weeks you will not be able to get everything you want done, some weeks you will eat more than you intended. The key for me is not letting one week that didn’t go to plan throw me off track. I could look at last week as a failure, a week I didn’t complete of the Shred (in fact I’ve been maybe 60% on this 6 week Shred so far, which is what I planned), I could say fuck it and decide to just start again in January.
Or I could do what I’m actually doing. Look at this week as an OK week, a week where despite not training as planned or eating well I still did get some exercise in, I made the best of the time and opportunities I had and I didn’t let it throw me completely off kilter.
December is not the month to decide to do some kind of strict, I will be perfect plan. Equally December doesn’t need to be the month where you just let everything go and never train and eat and drink every single thing you see. Throughout the year I’d encourage the use of moderation in training and eating and in December this becomes all the more important (and harder to do due to the amount of temptations out there).
So week 4- outstanding success? No. Did it keep me accountable enough to not feel like I’ve ruined all the progress I’ve made this year/ Also no. That’s why I would always encourage taking part in programmes like the Shred- the accountability to yourself and others that it brings.