How to Stay on Track During a Fitness Challenge
You started a Fit Body challenge with every intention of crushing it. But now the first few weeks have slipped away from you and you’re not where you want to be. Sound familiar?
Whether you need to redo a week or just keep moving forward, you can still crush this challenge and we’re here to help you do that by providing answers to our most commonly asked challenge questions.
Am I allowed to have a treat meal?
Absolutely! Eating healthy doesn’t mean giving up everything you love.
But if physical results are a big goal of yours then it’s best to keep it to one treat meal (not a treat day) each week and still focus on hitting your protein goal every day. If you want to see significant progress, being on top of your nutrition is a must!
I need help with my eating habits. Should I follow a meal plan in the app or create my own meals?
Whichever route is going to help you stick to eating healthy and according to your goals is what we suggest, and that route simply depends on the person! For some, following the meal plans in the app is best since the portions are already calculated for you. For others, picking and choosing different recipes from the app to create your own meal plan, so to speak, is much easier. In that case, you would need to adjust the portions slightly to make the meals match the macros that you need for the day. Choose whichever approach is the most sustainable and enjoyable for you!
If you’re still feeling unsure, know that you can always email our in-house RD (Registered Dietitian) at firstname.lastname@example.org – you get free consultations included with your membership!
Can I do multiple programs during the challenge?
Yes! You can mix more than one program. However, we recommend you pick the programs you want to mix, lay out your routine for the week, and then stick to it. You’re not going to be able to track results against your aesthetic or performance goals if you’re hopping from program to program. So it’s really important to stick to the routine you set for yourself for at least 12 weeks in order to truly be able to track your progress.
Why are progress photos so important?
We encourage you to take progress photos and focus on non-scale victories (NSVs) because they are the most accurate (and important) measurements throughout your fitness journey.
For example, you may think you’ve made no physical progress until you see an 8-week progress photo. You may see your weight go UP and yet still be fitting into smaller pants. Maybe you couldn’t reach your shins in a forward fold when you started and now you’re touching your ankles!
Staying on track and motivated during your fitness journey is easier when you are celebrating yourself and your accomplishments. It takes time and commitment to see real results, the kind you can’t get with a quick fix.
Ultimately, the way you look and feel is the most accurate measure of progress, not the number on the scale! At the end of your 12-week fitness challenge, you’ll be glad you took photos (and so proud too)!
At what point should I recalculate my macros if I haven’t seen progress on the scale?
The general rule of thumb is to recalculate your macros if you’ve gained or lost at least 10 pounds. Less than that and the caloric change is so minimal that it’s not necessary to recalculate.
With that being said, if you aren’t seeing progress after 6 weeks of consistently tracking your macros, then you may not actually be in a caloric deficit. Keep in mind that all macro calculators are simply ballparks trying to get as close as possible to what your specific needs are, so instead of recalculating, simply drop your calories by 100 and the macros will drop accordingly. Stick to those calories/macros for at least 4-6 weeks to see if those new macros are working better for you.
Keep in mind, however, that the scale is not the best determining factor in whether you’re seeing progress or eating the right macros. You could be gaining muscle and losing fat, and the scale may not reflect that. Also pay attention to how your clothes fit and how you feel. Oftentimes you’re doing exactly what you should be doing, you just need to keep going and stay consistent! 💪
I got off track on week 4. Should I just restart week 4 or move on to 5? I only did the first two days of week 4.
In this case, we suggest restarting week 4! If you had completed all 3 strength days, this is when it would be ok to move onto the next week.
In the grand scheme of things, a few days off won’t make a dent in your progress. But when it comes to the strength and cardio sessions, we do suggest you prioritize strength since that will have the biggest impact on long term progress.
Of course, there will be an adjustment period to following a new fitness routine. As you progress through the weeks and get used to fitting your workouts into your daily life, you may find that you can add a cardio session in here and there on top of your strength workouts. When that time comes, we encourage you to do so!
So much of this journey isn’t about staying on track 100% of the time, it’s about getting back ON track. Life is unpredictable and a successful fitness journey will result from being able to roll with the punches and not let little bumps in the road keep you down.
I need more accountability. I’m having a hard time working out when I say I will.
Did you join the FBG Insta Community by creating an accountability Instagram account? This is the best way to stay accountable since you will be cheered on every day by other #fbggirls!
Think about your Fit Body Instagram as a personal commitment to achieving your goals. If you commit to someone, you have a 65% chance of completing your goal. And that number jumps up to a 95% chance of hitting your goal if you regularly check in with a friend! Your account is there to set you up for success.If you need help or have questions about joining the community, let us know in the Community Facebook Group! We’re here to help! ❤️