Habit Challenge 2020
The new year is upon us , which means most of us make a resolution or two. Research shows the most popular new year’s resolution is fitness related and 80% those resolutions don’t make it past the first month.
This January we’ve created a simple way to help you build the habits you need for a long term lifestyle change. Let’s try something new this year by working towards long lasting lifestyle changes. Research shows it takes approximately 66 days before a new habit becomes automatic; let’s practice making new habits one day at a time.
The definition of insanity is doing the same thing over and over and expecting different results -Albert Einstein
What would your day look like if your health and wellbeing was your number one priority?
In order of priority, work towards completing the following on a daily basis:
- Drink your bodyweight in ounces every day. Build up to this gradually for safety. On average adults sweat 2.5-3.5 gallons of water a day; this doesn’t take your activity levels into account. Buy a water bottle 32 oz + , carry it with you and drink water. Read more about why drinking this much water is important & how it effects weight loss.
- Workout 4 days a week. Take your time to build up to working out 4 days a week. Are you a beginner? Read an introduction to working out for more insight. Find group fitness classes and plug 4 days a week into your schedule. This could be anything active from walking the dog, taking a yoga class. Remember we are building a long term habit and need to make changes one day at a time. Treat it like it’s an appointment for your health. We typically keep appointments with doctors, hair stylists, beauticians & even car repairs because we value their importance. How important is your preventative health to you? Find what motivates you and show up for yourself. Your long term health is more important than a haircut, so why keep missing an appointment for that? View our class schedule; first class is FREE. Can’t afford 4 classes a week? Join us for FREE hikes & other events.
- Limit or cut out a food. Pick a food you usually find yourself eating too much of like refined sugar, alcohol, or breads for example. Every time you have the chance to eat it practice saying no, this strengthens our will power. You can think of it like a muscle, it either gets stronger or gets weaker. Practice saying no and celebrate each victory big or small.
This Habit Challenge will help you bring more awareness to the current habits that hold you back from your goals. This challenge can stack on top of any other program you’re following. The bare minimum you need to do is reflect on these top three priorities each day.
The goal of this challenge is to help you understand where you weaknesses are so we can successfully strengthen them together. We can’t move towards a goal or destination without knowing where we’re starting first.
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength -Arnold Schwarzenegger
How to Start
- Weigh yourself, take body measurements & record it. Private message or email me a photo of your feet on the scale with the date next to it along with your measurements. Your information will stay confidential and will never be shared. Learn how to take body measurements and why it’s valuable.
- Re-measure in 6 weeks – DON’T step on the scale again! Critical aspect to staying motivated is to not step on the scale till we remeasure. It takes the body about two weeks to acclimate to new stimuli and at least 6 weeks to see a set change.
- Plug your workouts into your calendar. Prioritize it & keep your appointment!
- Follow us and share this. Find an accountability buddy to increase your chances of fun and success! Research shows you learn and adapt to new stimulus faster if you’re having fun! That means you’ll reach your goals sooner and stay on track longer with a community you enjoy moving with.
- Tag us when you share your workouts or recipes. We will be posting informational articles and recipes throughout January too! Help others stay motivated by sharing your experience with them. Your support is just as important, you never know who you’re inspiring when you share your story. Follow us on our facebook community page and instagram to stay up to date.
Comment on our posts and engage with us! Your participation keeps us going. Let’s support each other, struggle together and continue to help lift each other up!