We’re so happy to be sharing this new monthly fitness challenge with you today!!
Every month, we’re determined to set new fitness goals and track our results. Even better, we want you to join us in this healthier living journey!
We’ve all been physically active our entire lives, but our biggest problems are:
- Being too interested in too many different physical activities but not having enough time to focus on any one thing for an extended period time (blame it on our self-diagnosed ADHD :-P), and
- Not reaching the medically recommended physical activity of 60-minutes (for kids) every. single. day. This is one of the top things we hear everyone around us complaining about failing i–uhhh, having problems with as well.
Sometimes you’re just in the mood to work out for days, weeks, or even months straight! Then, ya miss one single day and are thrown totally off tack. I feel ya, it happens to all of us. Really. Of course we all deserve a day off and should never forget about resting, but days off is just not good for you.
It’s honestly encouraging when you get an awesome streak going. But then… if/when you break the streak, it’s deflating, isn’t it? Every missed day only makes it easier to miss the second… then the third… the fourth… and it just keeps going!
Then, when you feel like starting up again, it feels like you’re starting from the very beginning, from scratch, nada. It’s as if you never even had a streak! But alas, you must believe in yourself! (I believe in you!! ;-))
So, since being physically active on the daily is so important (and we all have problems with exercising 60minuteseverysingleday), we thought it’d be awesome to encourage you by sharing our journey? How? By establishing this monthly fitness challenges with an awesome–can you guess it?–yes, FREEBIE!! Hopefully we’ll be able to keep you (and ourselves) accountable. We look forward to sharing our fails, successes and maybe even tips…? We really hope we can motivate you to join along! And hopefully we’ll all learn a thing or two along the way! 😉
We’re all aiming to log 30 minutes of physical fitness activity 5 days a week or 600 minutes per month (10 hours). Or, if we wanna go a bit extreme, we’ll double the time to 1 hour 5 days a week.
Maybe you’re the type of person that has absolutely no problem getting to the total number of hours each month (twinsies! ;-P), but we’re really aiming to make daily streaks and build consistency for the best physical health results possible. So, you in!?
Jerry Seinfeld’s “Don’t Break The Chain” Secret to Building Consistent Exercise Habits
Do you know about Jerry Seinfeld’s Don’t Break The Chain habit tracking method?
The whole idea is to do one new thing every day and mark it off when done. Once you have a streak of a few days, your goal is not to break the chain of success.
It works because it isn’t the one-shot pushes that get us where we want to go, it’s the consistent daily action that builds extraordinary outcomes.
To become a better comic, Seinfeld would commit to writing a joke each day, with the goal to write a better one the following day. Basically, it’s better to write daily to improve oneself, than to try to write in spurts like once or twice a week. And this doesn’t just apply to comedy or writing, it applies to everything and anything!
September Fitness Challenge: Daily 30-Minutes Aerobic* Workout
September’s Small Fitness Goal: 30-Minutes of Daily Aerobic* Activity for 20-days
September’s Big Fitness Goal: 30-Minutes of Daily Aerobic* Activity for 30-Days
*Aerobic activity = moderate to vigorous, heart-pounding cardio physical activity. We’re aiming for a combination of HIIT (high intensity interval training), elliptical, stationary bike, calisthenics–that kinda stuff. You just have to get your heart pounding for a longer and sustained amount of time! Stretching and strengthening will be counted as extra time, which can count towards your 60 minutes per day (if that’s your goal).
The ultimate goal is to build a daily routine to meet the recommended one hour every single day without fail. Well, minus injury or illness. Hey, but if we all do this right, the regular consistent physical activity should prevent any major injuries or illnesses from occurring. Woohoo!
But, going from 0 to 60 is something we know we need to work up to. After all, “living smart” means being realistic and setting achievable goals, right? 😉
You know how it goes… working out for one full hour means:
- blocking out more than an hour of your time to
- prepare workout clothes,
- get equipment out and put it away,
- cool down,
- get changed into new clothes,
- and lots of other stuff (I’m sure I’m missing some other important time-consuming steps…)
The point? This all takes much more than an hour. Yes, it seems like A LOT of work, but our overall health needs it, so we must commit! Don’t you agree? Are you with us!?
Oh, and just to be realistic, our small 30 minutes 5 days per week goal gives us some days to skip or miss. 😉
Free Physical Activity Fitness Tracker
We need to log in the dates, activities and minutes completed each month.
All you have to do is click the link and you’ll be able to make a copy into your Google Drive and start using it. It gives you space to log your minutes. Your cumulative minutes are counted when you complete the first 20 days in your month-long streak, and ultimately, the collective the next 25 days of September (school starts tomorrow, Tuesday September 5th).
I know, I know, pretty cool, huh? 😉
Fitness Challenge Tips and Resources
Here are some additional tips and resources to keep you motivated and focused on reaching your goal (because yes, you can!):
- Grab a habits app – some people (including a close friend) swear by ’em and use ’em all day long. Said friend has different notifications for different daily tasks. Her biggest streaks are both over 140 days (!!). Although she reached the coveted 66 (not 21) days to developing and solidifying a new habit, she won’t take those 2 habits off, because she’s so proud of herself and is motivated not to break her nearly 5-month chains. She updates her list of chains each month. Also, rather than deleting a habit, she archives it just in case she wants to revive that particular habit. Are you an Android, iPhone or Windows gal? No matter which OS you prefer, we got your back! 😉
- Make a public goal – A way to commit to your goal is to publicly announce your goal. You can (and most likely will) be held accountable by others.
- Know that regular physical activity gives you the necessary self-motivation to keep working out!
“Children are born intrinsically motivated to be physically active. That motivation–if kept alive by physical success, freedom, and fun–will do more than promote the fitness behaviors that add years to life. It will maintain the physical zest that adds life to years.” – James R. Whitehead
Shall we add life to our years together!? Please say yes. 😉
So, whaddya think? What are your physical activity and fitness goals? Most importantly: are you gonna join us? If so, please comment below! We hope you’re just as excited as we are!!
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