The Spring Cleaning Challenge numbers are in! The winners of the 2019 Spring Cleaning Challenge finished out with 1st place coming in at a perfect 145 points and there was a 2nd and 3rd place tie at 138 points. These scores showed some great consistency in healthy habits by those podium finishers. For everyone that reported back, there were some awesome results! For those that kept pictures and measurements private, there were differences in outward appearance as well as other physical improvements (gym performance, daily energy, positive digestive changes and positive skin and/or hair changes). Aside from actually seeing changes, this challenge was also about instilling some healthy, daily habits: incorporating fruits and veggies with each meal, water intake, making time for and getting in daily movement as well as addressing sleep. While it may not have been possible to stay on top of all of those items listed 100% of the time, the challenge brought some light to new healthy habits and self care changes that could be made.
Body composition results came in hot with an average of 7.2lbs lost per person – AMAZING! It is usually recommend losing no more than 2lbs per week and this average was right on track with the 4 week challenge! 2lbs per week is a healthy and maintainable rate. Anything much more than that (depending on a person’s starting body composition) can mean that the weight lost may not necessarily be all fat, it could be some muscle mass as well…and no one wants to lose muscle mass!
As easy as it can be to gain fat mass, it does not always seem as easy to lose it. Gaining usually happens over time and is not always noticed until it starts to get out of hand or at least gets noticeable enough to affect the way clothes fit. Once a point is reached where body new composition changes are desired, impatience comes into play fast and the desire is to see changes immediately sometimes result in “crash dieting” and/or total frustration. Here is a great analogy: “if you walk 100 miles into the woods, you’ve got to walk 100 miles out.” Bottom line: the time and extra calories that lead to weight gain need to be reciprocated in the process of properly fueling the body and exercising in order to lose that weight. There are no shortcuts, it just takes some good old fashioned hard work, sweat, and knowledge.
This challenge was a great jump start toward nutrition and/or body composition goals. The groundwork was laid to build on and continue working at. While all results and changes may not be as drastic as others, it’s important to recognize that an inch off of a smaller frame can be just as impressive as 3 inches off of a larger frame. It is all relative and personal. Leaner individuals may need more direction than just a clean out to chisel out those abs. However, just because a big outward appearance change may not be as visible, doesn’t mean the value in health improvements gained from adding in some new healthy habits shouldn’t be recognized.
Congratulations to all the challengers on having the desire and will to take on a month long nutrition challenge and also on the positive changes that you were able to make to your bodies and lifestyle!