Keeping Your Challenge Results

Congratulations on finishing the LAF 10-Week Challenge!

Ten weeks of consistency is a huge accomplishment. The biggest mistake people make after finishing a challenge is the loss of structure... We go from "challenge mode" to "regular life mode" instead of using this as an opportunity to solidify the results. 

This short plan will help you to maintain your progress and transition into your next phase. 

Step 1: Maintain Protein Intake

Protein is the most important nutrition habit for maintaining body composition and recovery. Protein is crucial for longevity as well as overall muscle mass retention as we age and break down our muscles in the gym. Protein also aids in satiety. 

Tips for Protein Intake

Women: 25-35g per meal
Men: 30-45g per meal

Go-To Proteins

  • Eggs + egg whites
  • Greek Yogurt
  • Chicken / turkey
  • Lean beef
  • Fish 
  • Protein smoothies (homemade or Oikos and Orgain)

Step 2: Maintain Healthy Habits

The challenge creates structure in an otherwise busy life. It's a time where you are intentional with your habits, even if that just means coming to the gym regularly. Instead of trying to be in full challenge mode for the rest of the year, focus on the top 2-3 habits that helped you most.

Maybe that is hitting your protein target, training 3-4 days a week or even just planning your meals ahead of time...

Step 3: Avoid the All-or-Nothing Trap

After a challenge, many people either loosen everything or try to stay perfect... and neither really help in the long term. 

For the next week, if you've been really consistent for the challenge, I want you to aim for about 70-80% the next two weeks.

Continue to come to the gym... maybe relax with tracking for a week... but don't completely stop showing up. ONE, MAYBE TWO WEEKS. 

Then come back to about 80-90% of your "challenge version" of you... Meaning:

  • balanced meals 80% of the time
  • regular movement routine
  • flexibility when needed
  • getting back on track quickly 

Continue to show up consistently and remember:

You don't have to do everything... You just have to do most things, most of the time.

Step 4: Plan Your Next Phase(s)

Your next goal might be: 

  • fat loss
  • muscle building
  • performance improvement
  • maintaining results

Each goal requires slightly different transition strategies. 

Knowing how to adjust your calories, macros and fueling around your training will make a huge difference. 

And a reminder... 6-Weeks to Summer Challenge starts May 3! 

Quick Self Assessment

Ask yourself...

  1. Do I know how much protein I should eat daily?
  2. Do I know my macro or calorie targets?
  3. Do I know how nutrition should change for fat loss vs. performance vs. muscle gain?
  4. Do I feel confident structuring meals around my training vs rest days?

 If you answered "not really" to any of these, you're not alone. There are resources in the InBody app with some of these answers if you're looking for self-guided help as well!

Want Help Dialing This In Before the Next Challenge?

If you're like help creating a clear nutrition strategy for your next phase, I offer Funk·tional Nutrition Strategy Sessions.

In this 45-minute session we will:

  • Review your InBody challenge results
  • Determine your macro and protein targets for the next phase (now until 6 Weeks to Summer Challenge) 
  • Build a sustainable nutrition plan moving forward

Challenger Finisher Bonus

Use code LAF20. An extra $10 off for the first 20 people booked the weekend of check out stats.  The countdown is on for the next challenge!

Book Your Strategy Session

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