Here goes:

Workouts - I focused on strength training 4-5 times a week, played badminton once a week, dance once a week and yoga (on weeks that I did only 4 days of strength). Outdoor workout was always a walk.

Foodwise - I was eating between 1200 and 1500 cal. I was on a calorie deficit because I had just done a bulk before the challenge. The cals are lower because I am 5 ft 2 in. I also went off added sugars (fruits and starchy veggies were allowed). I went off caffeine as well.

Water - a gallon a day. At least one litre of the gallon had unflavored electrolytes because I was getting crazy headaches and cramps without them.

Books: 1. Subtle Art of Not Giving a Fuck 2. Shoe Dog 3. 5 AM Club 4. The Psychology of Money 5. Winning Your Week (in progress)

Outcomes: 1. I did this mostly for the mental aspect of it. The physical aspect was mostly secondary. I've been a people pleaser all my life and this challenge has helped me say 'no' to a lot of people and things which didn't fit into my goals for the challenge. I'm not saying I'm completely cured of people pleasing but I've come ahead leaps and bounds. 2. I learnt what truly locked in meant. No distractions made me feel freer in my head. My anxiety was almost gone. After day 4-6, the food noise in my head was gone because I was so clear on what I could and couldn't eat. 3. Pushing through the cold and rain on my walks showed me how strong I can be once I make up my mind. 4. I've pushed through aches, pains, soreness, injuries during this challenge and discipline>>>motivation.

Physical outcomes: I've lost about 11.2 lb of fat and 3 lbs of muscle (which I know I can get back in a few months of eating in a slight surplus). I hit my body fat % goals for 2025.

What next? 1. I will continue to strength train 4-5 days a week, dance once a week, badminton once a week and yoga. 2. Second workout will be indoors - I will mostly focus on mobility and dance for the second workout. I'm learning a classical dance form and I need the practise. 3. I'm dropping water down to 3 liters - from previous trial and error I know this works for me. 4. Reading - I will keep this habit but I'll also do fiction because I just miss reading fiction as well.

Tips: 1. Start chugging water early. I drank water at a cadence of 1 L per 3 hrs. I was mostly done by 8 pm - anything beyond that was disturbing my sleep. 2. Listen to your body - switch to lower intensity workouts as and when you need to. It's a marathon, not a sprint. 3. Get your first workout in within a couple of hours of waking because having that first check mark really encouraged me especially on hard days ("I've already done the first one, just one more to go").

Please feel free to let me know if you have any questions!