30 Day Health Challenge

How To Make The Next 30 Days Really Count In Your Efforts to Get In Shape




Have you ever read something that you knew could be helpful to you but then did nothing with the material? Can’t you see that just reading and making plans is not enough? Below, we will talk about the power of a 30 day health challenge, accountability partners and/or support groups, and journaling.

30 Day Health Challenge. You can make significant progress, if you develop habits that help you eat a little better and exercise a little wiser. If you consciously do something because it serves your “WHY” (click here and study #1 for more information on a “WHY Statement)  for 30 consecutive days, you will be well on your way to having a habit.

30 Day Health Challenge

30 Day Health Challenge

For example, with your eating, if you currently eat about two servings of vegetables a day, you can choose to eat three servings a day for the next 30 days. If you drink about one glass of water a day, you can choose to drink two glasses of water a day for the next 30 days.

With your exercising, if you have no workout routine, you can choose to walk 10 minutes a day for the next 30 days. You can choose to learn about “assisted pushups” (i.e., google it) and do two sets of five on Monday, Wednesday, and Friday for the next 30 days.

By the time you get to the end of the 30 days, you will be well on your way to eating more vegetables, drinking more water, walking, and doing some resistance training.

If the examples above are too low for you, start with more advance choices. If the examples are too difficult, start even lower. The idea is to start somewhere and build from there.

When the 30 days is up, try to raise the bar and do another 30 day challenge. Raise the bar enough for you to feel challenged but not so high that it is discouragingly difficult.

Accountability Partners and/or Support Groups. An accountability partner is simply a person who provides support and encouragement to you, as you carry out your 30 day health challenge. It can be a spouse, friend, or a co-worker. However, the best partners are those who are doing the 30 day challenge with you.

Encourage those who may be willing to be your partner to get their FREE –  How To Get In Shape After 40 – book and join you with the challenge. For their FREE copy of this book, please refer them to http://gettinginshapeafter40.com/how-to-get-in-shape-after-40-2/.

This person should be a source of positive energy, not someone who discourages you from staying focused. Nor should they be someone who will make you feel too bad, if you fall short a few days in the challenge.

A support group is a group of three or more people who support and encourage one another in carrying out the 30 day challenge. You can find your own support group members or simply join our Face Book group.  Click here to go to https://www.facebook.com/groups/455354451337411/?ref=br_tf.

Just introduce yourself and share with us what you feel comfortable sharing. You can simply let us know which day you are on and your determination to finish your 30 day challenge.

Or you can let us know more details about your challenge like what eating or exercising habits you are working on. When joining the group, it is important to try to put in more than you take out. You put in by “liking” the posts, sharing something inspirational, and encouraging others in the group.




Journaling. The main idea is to make a daily entry of some type every day for 30 consecutive days. You can make the entry on a document in your phone, in a hand written notebook, or in a fancy journal book. You can write as much or as little as you think best serves what you are trying to do.

My personal strategy is to list about three mindset, eating and exercising habits that I am committed to developing and then put an “X” next to them at the end of the day, if I have completed them or an “O,” if I have not completed them. I add a few bullet notes about any significant positive or negative events of the day (if any) and any adjustments I need to make (if any). Some people call this an accountability log.

You can always add on to your journal habits. Make your first 30 day challenge relatively easy to complete and add on from there. Click here for a sample of a tracking from.

Habits Verses Weight Loss Focus. I strongly recommend that you focus on healthy habits at least “more than” weight loss goals. You have more control and much quicker feedback when you are tracking habits than when you track weight loss. For example, you can get daily feedback about are you eating enough vegetables and doing enough walking. However, you don’t normally lose significant weight every day.

So challenge yourself to develop some habits that help you with having a healthy mindset, eating, and exercising. Healthy habits will help you develop a healthy weight. But trying to keep a healthy weight without healthy habits is almost impossible.

Here are some examples of healthy habits. Modify the habits, so they fit your situation. I recommend that you track 12 habits or less, so it can be manageable.

Healthy Habits for Beginners

Mindset

M. 1. Write your WHY Statement and SMART Goals (click here and read #1 and #2 to learn more about WHY Statements and SMART Goals) and then review them at least three times a week.

M. 2. Make a journal entry at least three times a week about how you are coming with your habits.

M. 3. Try to find an accountability partner who you can be accountable to at least once a week.

M. 4. Check in with the “Getting In Shape After 40” group at least two times a week – let us know how you are doing, share some encouragement with the group, and enjoy the encouragement of others.

Eating

Ea. 1. Spend 10 minutes a day for three days a week learning your macronutrient requirements and start developing some meals that satisfy the requirements. Click here for a great article to start with.

Ea. 2. Eat at least three servings a vegetables or fruits a day.

Ea. 3. Drink at least one liter of water a day.

Ea. 4. Avoid or lessen the amount of sugar added foods and drinks at least three days a week.

Exercising

Ex. 1. Spend 10 minutes a day for two days a week reading some material on resistance, cardio, and flexibility exercises. Click here for a great article to start with.

Ex. 2. Walk at least 20 minutes a day for three days a week.

Ex. 3. Do at least three sets of wall assisted pushups (5 reps per set) two days a week.

Ex. 4. Do some basic stretches for 10 minutes two days a week.

Healthy Habits for Intermediates

Mindset

M. 1. Write your WHY Statement and SMART Goals (click here and read #1 and #2 to learn more about WHY Statements and SMART Goals) and then review them at least five times a week.

M. 2. Make a journal entry at least five times a week about how you are coming with your habits.

M. 3. Find an accountability partner who you can be accountable to at least once a week.

M. 4. Check in with the “Getting In Shape After 40” group at least three times a week – let us know how you are doing, share some encouragement with the group, and enjoy the encouragement of others.

Eating

Ea. 1. Spend 10 minutes a day for three days a week learning about your macronutrient requirements and developing seven breakfasts, lunches, dinners, and snacks that satisfy the requirements. Click here for a great article to start with.

Ea. 2. Eat at least three servings of vegetables a day.

Ea. 3. Drink at least two liters of water a day.

Ea. 4. Avoid or lessen the amount of sugar added foods and drinks at least five days a week.

Exercising

Ex. 1. Spend 10 minutes a day for two days a week reading some material on resistance, cardio, and flexibility exercises. Click here for a great article to start with.

Ex. 2. Walk at least 50 minutes a day for three days a week (include some jogging, if you can).

Ex. 3. Do at least three sets of sets of full body resistance exercises two days a week.

Ex. 4. Do some basic stretches for 15 minutes two days a week.

So, if you do the 30 day healthy habit challenge with an accountability partner, support group, and journaling, you will be pleasantly surprised by how much progress you can make in reaching your goal. When you put a few “30 day health challenges” together, you have a quarter. Put a few quarters together, and you have a year. And at some point you have a changed and healthy life style!


 

 

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