Couch Potato To Wonder Woman: Month Four

I’ve learned more about myself this year than in any other. I’ve gone from being a couch potato, to a self-starter, to a fully fledged-fitness noob, complete with a month of “failures”.

Now I’m in month four of Couch Potato to Wonder Woman, I’m finding some balance.

What did I do?

Following last month’s disaster, I needed to claw my way back – and take it easy on myself a little. I’d overcommitted and found my limit, now it was time to work out a routine that is sustainable. I said goodbye to roller derby, axe throwing, and over-scheduling.

Here’s what I did do.


I’ve worked out that hiking is the cornerstone of my routine. If I miss my hike, the whole week is thrown off. Despite having conventions and other unavoidable weekend activities, this month was full of hikes – and impromptu swims. It’s difficult to put into words how important hiking is to me now – physically, emotionally, spiritually – and having a great group of people joining me on my adventures means there’s a huge social element to it, as well.

A hike sets me up for the week, puts me in a good headspace, and gets me out of my city-living rut.



This nighttime yoga routine is now my go-to after a busy day. And I had a lot of busy days this month. But if I can wind down with a stretch and moment of mindfulness, it really helps me not scroll through Instagram until 2am, not get enough sleep, then be too tired to workout the next day.

The yoga is back, baby.


In the past, I always packed my active wear when I went away from home – “just in case” I decided to use the hotel gym. 100 per cent of the time I wound up lounging in it instead.

This month I discovered I’m now one of those people who definitely needs to pack their running shoes on a holiday – evidenced by burning need to run up hills – even in shoes not at all made for task.

Quick run up Monument Hill to start the day ?? #couchpotatotowonderwoman #running #bitslowtoday #forgotmygoodshoes

A post shared by Rae Johnston (@raejohnston) on

Oh, and I’ve signed up for this:

*cue panic*

Expect my training schedule to go up a notch next month as I try to complete the City to Surf and not die.

I did feel a lot better at the end of this month when compared to the last. I still didn’t do everything on my list, but I also didn’t destroy myself with guilt. If I didn’t go for a run, I was especially careful with my diet that day. Even some quick pushups before a shower counted as “something”. I’ve stopped beating myself up over not being perfect.

It’s easier to workout when you’re in a good mindset about it,

What did I eat?

I got back to what I “should” be eating, with a few exceptions because life is for living and if you don’t treat yourself you snap and ruin everything. Well, I do, anyway.

I have personalised “macros” hitting protein, healthy fats and complex carbs goals which I log in MyFitnessPal. Food like this:

  • Avocado
  • Nuts
  • Coconut oil
  • Cheese (yes!)
  • Flaxseed Oil
  • Dark Chocolate
  • Lean red meat
  • Lean poultry
  • Fish
  • Eggs
  • Milk & Cheese
  • Rice
  • Bread
  • Potatoes
  • Veggies
  • Fruit
  • Oats

But I also ate things like this:

“Cheat foods” for me now are delicious treats, not “junk” food. I save it for the fancy stuff. It’s a lot better.

So…do you have any results?

In April I lost another 1.5kg, and I’m quite comfortable with my “slow and steady” weight loss pattern now. It feels sustainable, and I know I’m gaining muscle.

I’ve now lost 6cm from by bust, 15cm from my waist and 7cm off my hips. In one clothing brand, I’ve dropped three sizes. None of my pants fit. I need a belt.

Side view:

What’s next?

Let’s take a look at “The Plan”

  • Strength (Those pushups are getting easier)
  • Flexibility (Night-time yoga is a staple now)
  • Endurance (Hikes, running, hikes, running – getting there)
  • Eating food that fuels me (I’m back on the horse. In a good way, not in an Aldi-meat-recall way)
  • Killing a man with my bare hands AKA badassery (I have to find something to fill this gap)

In all, I’m so glad to be back on track. I actually feel grateful last month was such a disaster – otherwise I wouldn’t know that I am capable of bouncing back. Finding balance is the goal now. Amping it up, without wrecking myself.

I had some feedback on last month – even though I was having a bad day/week/month – it’s okay to post about those too. Hearing about my struggle street days were just as important as the #inspo ones. So that’s something I’ll definitely do going forward.

And you know what? I’m pretty proud of myself. Past-Rae would have given up, said it was too hard. But I have y’all to keep me accountable. I’ve had a taste of what it feels like to have my body in decent working order again, and I have the backup of my fellow Couch Potatoes to keep me going.

You can follow along, and join in, with #couchpotatotowonderwoman on Instagram – and feel free to join in with the people that are motivating me!

[referenced url=”” thumb=”×231.jpg” title=”Couch Potato To Wonder Woman”]

[referenced url=”” thumb=”×231.jpg” title=”Couch Potato To Wonder Woman: Month One”]

[referenced url=”” thumb=”×231.jpg” title=”Couch Potato To Wonder Woman: Month Two”]

[referenced url=”” thumb=”×231.jpg” title=”Couch Potato To Wonder Woman: Month Three”]

The Cheapest NBN 50 Plans

Here are the cheapest plans available for Australia’s most popular NBN speed tier.

At Lifehacker, we independently select and write about stuff we love and think you'll like too. We have affiliate and advertising partnerships, which means we may collect a share of sales or other compensation from the links on this page. BTW – prices are accurate and items in stock at the time of posting.


2 responses to “Couch Potato To Wonder Woman: Month Four”