Having problems with follow through? How many times per day do you say "not yet" or "I'll start tomorrow [this is more important]" to things you mean to do? Taking care of yourself, getting out of bed, eating healthy, exercising, turning off the TV, the list goes on...
This procrastination is practice saying no to your goals, which hurts your productivity, confidence, and quality of life.
By the way: this is normal, but not great. It's always a good time to get consistent so you can reach your goals!
Change is hard! It's the difference between people who say they want to one day start/improve their business, learn to play guitar, run a 5k, speak Spanish, or lose weight, and those who do it.
The internet estimates we make about 35,000 decisions each day; a study from Cornell University says 226 are food related. That's a lot to handle. Each one brings us closer to or further from our goals. Here's why you gave up:
So of course, when the dessert menu came, the next episode started, or you didn't get to the bottom of the newsfeed, your priorities were ambiguous enough to justify the less effective choice. "Just this once," "I'm too tired," etc. I would too!
New sports bras and shoes don't count. Did you have a partner or coach who was at least as committed as you were? Did you find community with others going through the same changes at the same time? Was anyone/anything holding you accountable?
You sometimes wonder, "Who am I to get what I want out of life?" You feel too busy- maybe you're such a giving person that you usually put others' needs ahead of your own- work, kids, school, relationships, etc.
If your personal health is declining, you're killing your energy, focus, and performance. You're also increasing your risk of chronic disease and early death. That's not helping others! Like airplane oxygen masks, put yours on before helping others. You can only serve to the level of your consciousness and ability.
How long did it take you to learn to ride a bike? How many times did you crash before you got the hang of it? Sometimes behavior change is discouraging, but clear objectives, support, and valuing yourself will motivate you through tough moments until you see you can do it, build momentum, and start seeing results!
One more. The biggest and scariest of all...
We trick ourselves into believing we're completely in control of our choices. But if you were really in charge, how do you end up doing so many things you said you wouldn't? Would you still carry extra weight, procrastinate, and waste time doing everything except what you say is important?
See if these apply to you:
Fear of failure- Deep down, you were afraid the results of your new plan would be slower or less noticeable than you hoped. You feared this disappointment, so you did little things like a few pieces of candy, or skipping days.
This gave you a sense of control- if you were going to fail, at least it would be on your own terms. But if you think about it, you were actually so far out of control that your reach for it killed your goal!
When your results weren't what would've happened if you had stuck to the plan, you told yourself and your friends, "I tried." Then sadly returned to the same old habits that you still wish you could change.
Procrastination is the fear of failure- you're taking the easy, insignificant win now over putting effort into something you're unsure of the outcome. And explaining it away like your goals aren't important. Ouch!
Fear of rejection- This comes up with sense of identity, reputation, and belonging. If people know you as the guy/girl who will always throw back a few cold beers and hot wings after work, the first few times were surprising. Same if you usually drop everything to take care of others.
You felt like you should keep doing what you've always done... but that always gets you the same results you want to change, right?
Also, FOMO, fear of missing out, regret, or making a wrong decision, is a combination of fear of failure and fear of rejection. Take a second to clarify it for yourself- what do you imagine will happen if you say no to that episode, event everyone's going to, or cookie?
You don't want to go through life without knowing what you could achieve. You're ready to stop letting your fears, phone, food, and TV control your life.
People love to make excuses NOT to do the things they know they should.
Remember opportunity costs. Every time you say YES to something, you are saying NO to several other things:
MOST PAINFULLY, saying YES to excuse yourself from your goal is saying NO to your goal
Don't get it twisted- when you believe and behave that you are worth it, you'll say YES to YOU!
Life would be short if you were to die right after eating that cake. But the sweetness of life comes with the confidence of knowing you will do what you told yourself you would across time and situations.
Switch it up. Instead of telling yourself eating a little cake won't hurt right now, recognize skipping the cake won't hurt, while saying YES to yourself and your long-term goals.
It's a practice; I know the first few times can be challenging. I'll never forget the first office birthday party on this challenge. It was probably the first time I've ever said no to cake, while I politely watched 7 people around me eat it.
But the feeling of success was beyond rewarding! I was more excited not to eat that cake than I had ever been to eat any cake.
I'm doing it right now, and you can too. You just need a framework with clear objectives, support, and the belief you're worth the effort to face your fears.
I had been looking for a way to empower my audience, showing them how their health habits impact their businesses and lives. So when I heard about the 75HARD health challenge, I gave it a try, figuring it could only help.
People I've been talking about the challenge with say things like, "Wow, you're so disciplined!" and "I could never do that, I like ____ too much."
But I know I'm still the same Reggie who was drinking wine and eating giant gourmet cookies on May 31st. The only differences were clearly defined objectives, a sense of purpose, powerful incentives, and the belief that I'm worth it.
Nearly a month in, the results have been much better than expected! So I made a beginner's version for people who haven't had much success with diet or exercise.
I know most people aren't ready for a full 75 day lifestyle overhaul. But wouldn't it be great if for 28 days, the decision to make a healthier choice was completely obvious? You'd virtually have to say YES to YOU, and finally make progress towards your goals!
The 28-day Health Habits Challenge with Fit for Freelance is THE FRAMEWORK that makes opportunities to say YES to YOU crystal clear!
Here's how prove YOU have the power and confidence to reach your goals:
At least 6 days per week:
If you miss the objectives, you have to restart the challenge on Day 1.
This challenge has a recommended free-upon-completion element. I'm testing the effectiveness of a $135 accountability deposit, or enough for you to think "skipping the gym or drinking at the party isn't worth that much!"
When you successfully complete the challenge, I return all of your deposit, no questions asked. Think of it like betting on yourself, but it's not gambling if you know you're gonna win.
“I need to get healthy for me. I take no meds, but I'm always 'borderline.' I want to lower my blood pressure and sugar, and ultimately lose weight.
I want to get more active so I can do more of what I love- go to the beach, paddleboard, swim, etc. If I do more, my kids will too. I'm ready."
“I'd gladly trade temporary indulgence for the satisfaction of making good choices, improved performance, and a feeling that is farther reaching."
and start taking 20 minutes a day to check in with myself/self-improvement on a consistent basis. Of course if I lost a few pounds I would be a-ok with that as well."
Whether you suck at following through long enough to get powerful results, or you're a lifestyle discipline athlete looking for a fresh approach, join the challenge that makes it simple to
say YES to YOU!
"I was motivated by two factors – one, to get in shape physically; and two – to have more clarity of thought. Although I have followed a healthy diet for many years, as I’ve aged, I’ve noticed I feel more sluggish and have an overall slight feeling of malaise.
I’ve known several factors of my diet contribute to this – namely, bread, alcohol, and simple carbs. These don’t make up a large portion of my diet, but I think over many years of consistent consumption, even in moderate doses, they have had a negative impact on my life.
The health challenge provided an opportunity to take stock of this and motivation to eliminate them from my diet, even for a short time. Similar to my physical shape, my mental state has been feeling more sluggish over the years. I’ve often suspected that the aforementioned foods and lack of consistent exercise are contributing factors to this hazy mental state.
The health challenge was a great motivating factor to truly understand the effect of diet and exercise on my mind. The results have been as expected – illuminating and exciting."
I needed a challenge and I like the fact that you were holding me accountable by asking how I was doing during the challenge. When I saw you were doing the challenge yourself with no drinking , I gotta say that’s what truly grabbed my attention.
"I've always convinced myself I don't need to diet; I'm in good enough shape. Plus a dessert bar just opened by the office, July 4th is coming, etc. I realized I was making tons of excuses for why I wouldn't do things I know are good for me, and I wondered how that translates to my business.
I decided to give the challenge a try. In 28 days, I've exercised every day, I haven't eaten any cake, I feel UNSTOPPABLE when I follow through, and I focus better when working!"
Founder of Fit for Freelance
I'm Reggie. I created Fit for Freelance with the mission to improve entrepreneurs' productivity and health so they enjoy the reasons they work.
I figured entrepreneurs, family, and friends would love to experience exactly how their health choices help them feel great and work better.
This challenge is a the first step to empower you in your goals and business so you spend more time doing things with the people you love. I think it's somewhere between "eye-opening" and "LIFE-CHANGING," but I'll wait for more testimonials that speak for themselves.
I'm honored to serve our community.
Good news! You've made it really far into this page. By reading this, you're showing you're ready to make a change; you just want to be sure it's doing the right thing at the right time.
You want to feel confident every effort you invest will pay off, so congrats!
I've studied and written about this. First, consider the difference between laziness and indifference. If you are indifferent, it just doesn't matter- no challenge will help you because you're not looking to change... yet.
But laziness comes with a sense of regret or annoyance. You feel bad that you didn't do what you think is important.
Do you really want to keep putting yourself in position to feel badly about yourself? Could it be the fear or failure/procrastination I mentioned earlier? Let's get you practicing new skills with the challenge. You can do it!
Time can get tight sometimes. This challenge is about practicing the skills to show you can do this.
We all have the same 24 hours in a day; we just prioritize them differently.
If you don't prioritize time to protect your health, you'll lose both to sickness and inefficiency. Exercise improves cognition, sleep quality, and insulin sensitivity, and reduces anxiety, risk of heart disease, and blood pressure- it's key to feeling great and working better.
When you successfully complete this challenge, out of the 672 hours in 28 days, you will have spent:
That's not that much- an attainable start for how valuable these things are for your quality of life. You can even break it up into smaller pieces. Audiobooks and podcasts on your drive to and from work, or on three 10-minute walks in the day. You can do that!
You don't need a deposit!
Remember, it's a recommended accountability deposit, not a payment. The challenge is absolutely free to you; you can use whatever accountability works for you.
However, a deposit with Fit for Freelance signals that we're both counting on you to complete the challenge. This added layer of accountability can be the difference in tough moments. I fully plan to return all of your money because I know the deposit means you're taking it seriously!
A deposit helped me more than I thought it would. Knowing I'd lose money if I didn't meet my objectives kept me motivated. It's crazy to pay $135 for some cheat M&Ms when I know this challenge is helping me reach my goals, feel great, and work better.
We're using a powerful psychological effect called loss aversion- basically, losing money hurts! I'm looking forward to data to see where/if you make deposits are associated with challenge outcomes.
I like transparency, so here's my plan, with absolutely no financial obligation:
The challenge is for you to say YES to YOU, feeling great, and working better. You would work with me 1 to 1 on a custom plan to buy experience, knowledge, and accountability for faster results. You'll already be practicing good habits while you decide- that's a win-win!
Hard selling is terrible for training compliance and outcomes, so I won't pressure you into anything. You can take the 28- or 75-day challenges as many times as you'd like. Start with this one!
Shout out to my friends for the authentic objections!
#1 thing to point out, pizza is on diet (don't go crazy though!)
#2) If you want to lose weight, is this food bringing you closer to your goal?
#3) Take a moment to explore what it is about this particular food that is so close to your identity that you couldn't possibly give it up for 28 days. Are you really in control? How is this mindset affecting your business and personal life?
#4) Remember, because I want this to be immediately realistic for most people, I've included 2 off diet meals per week and only counting your drinks. Imagine adding $135 to your dinner bill AFTER telling yourself you're not worth your own goals 3 times in the same week. Double ouch! Is bacon > your self-worth?
#5) Finally, if you decide you truly need an exception or a different diet, customize it at the start of the challenge! The real goal is to practice doing what you say you will, so you build confidence, feel great, and work better. So let's do it!
I think mirror selfies are lame. The good thing is, you never have to share them with anyone, including me.
The benefit of a daily pic is to track your progress over time and make a slide show or animation at the end of the challenge.
Committing to 6+ days/week exercise, healthy food, and considered alcohol intake is virtually guaranteed to have a visual difference between Day 1 and Day 28.
The main benefit- it's the simplest way to reaffirm yourself, "I've got this- I'm here showing up for myself, and committed to this challenge." It's a good way to practice consistency and attention to detail, but it's only 6 days/week (just in case you forget).
If you're really struggling with this picture thing, you don't have to take it. It's your challenge, after all. However, it's good to be aware of how you came to that. It's your body, it is healthiest to love and accept it however it is and wherever you're taking it!
And if you somehow don't, hiding from won't help you reach your goals. This challenge is a time to test limits and fears are blocking your goals in your health and business. Let's break through!
I can relate; I had to work through this one before I took the 75 day challenge.
It's ok to be a little nervous when you start something new. I assure you, it's not that serious and it's more simple than you think!
If your biggest concern is commitment, deciding whether to take the challenge is probably the toughest decision you'll make in the whole challenge.
Also, you know this challenge is good for you.
I want you to look closely at this fear of failure, how it has interfered before, and how it can prevent you from reaching your potential. If this fear keeps you from trying more important things, this challenge is the perfect chance to work past it, with tons of support.
Growing awareness of your decision process will serve you well. If you know you're likely to go nuts when you get around a certain group, or doubt you'll be able to control yourself around those poké nachos, you can opt out of those situations.
Yes, you will face some tough moments. That's the challenge part. A delicious cookie or a soft, tempting bed will represent your biggest fears. You'll have to ask, "Am I worth it?"
Ultimately, knowing you're responsible for your actions and what you put in your mouth is empowering. Prepare to be impressed!
So you've started and given up before. Yes, this can feel disappointing. But what's your long term strategy? Are you mailing it in for the rest of your life, letting your health decline? Or waiting until New Years again?
It's a great time to recommit to yourself, for real this time with realistic, clearly defined objectives, better accountability incentives, and more support. You got this!
There's never exactly a perfect time to make an important change. Keeping healthy habits through events makes both things more enjoyable, and affirms that you've got your back no matter what.
It's ok to occasionally indulge, but if you are dissatisfied with how you feel or what's happening after years of "letting things slide," it's time to make a change!
This 28 day (only 4 weeks) challenge will show where you have room to improve and where you can have some great wins.
If you're really stuck, what about your identity is tied to these foods/drinks at this event? Who exactly would be disappointed you've committed to healthier choices for yourself? How is this mindset affecting your business and personal life?
Plus, there is some flexibility built into it- plan accordingly and let's see how this thing changes your life! I got your back!
Trainers can definitely be over-enthusiastic. However, I'm here to give individuals the amount of coaching and support ideal for them.
So let's get it!
That's ok. You can make your own version of the challenge, and this one will be here for when you're ready!
Dawg. It's free tho.
1) Gradual outcomes from lifestyle change last
2) I want you to get safe, sustainable results from your own choices and commitment
3) I'm playing the long game- building your confidence and our community while empowering better health decisions
Drinking alcohol is part of a simple routine for many, but it's not really good for you. Alcohol increases risk of high blood pressure, cardiovascular disease, lost productivity, hangovers, and less healthy food choices. Plus you don't want to drink your calories!
It's a good opportunity to question how badly you "need" to drink, what's happening before and during, and whether it's time to make a healthier choice. You may also be surprised how much you drink. The full 75-day version is no alcohol.
The Dietary Guidelines for Americans defines moderate drinking as up to 1 drink per day for women and up to 2 drinks per day for men. Non-drinkers are not urged to start drinking.
Heavy drinking is defined as consuming 8 or more drinks per week for women; 15 or more per week for men.
Only 1 in 10 adults meet the federal fruits or vegetables recommendations- about 2 cups per day of fruit and 3 cups per day of vegetables. I want you to aim for the 5+ servings/day, but that's a big task for some of you who might get 1 serving each day.
"Eating a diet rich in fruits and vegetables daily can help reduce the risk of many leading causes of illness and death, including heart disease, type 2 diabetes, some cancers, and obesity." CDC: Only 1 in 10 Adults Get Enough Fruits or Vegetables
Yes. Choose a diet that's sustainable for you and suits your goals!
Here's why I picked this one:
Eating more produce means you'll get more fiber, which will leave less room for junk food.
We want to avoid these off-diet foods because we usually eat them when we're not mindful. It's easy to pop a piece of candy from a receptionist's desk, or be surrounded by cake at a party. Chips and salsa for days. We normally excuse these moments, but in a challenge to finally make the changes you've been dreaming about, it's time to stop making excuses, unless they're for your goals and success.
Fried foods aren't good for you, so you'll practice skipping the drive through and looking for healthy substitutions at the restaurant. Feel free to add any of your "problem foods."
High sugar foods have high glycemic indices, which can increase your risk of diabetes and weight gain. Read my post on carbs, low carb diets, and glycemic index
I feel strongly about the choice to drink soda when trying to lose weight. A 12-ounce can has 150 calories, enough to power a 30-minute walk, but doesn't make you feel full. So if you already drink soda(s), imagine each one you skip is like walking an additional 30 minutes toward your weight loss goals (you still have to exercise your 30 minutes though)!
85% dark chocolate is allowed because I'm not actually trying to torture you, and it's specific and bitter enough to be self-limiting.
Research indicates adults need 150 to 300 minutes of moderate-intensity aerobic activity each week.
Exercise improves cognition, sleep quality, and insulin sensitivity, and reduces anxiety, risk of heart disease, and blood pressure. Read my post on the New Health.gov Activity Guidelines
Being well hydrated increases alertness, boosts mood and short-term memory, and is linked to consuming fewer calories per day.
The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids for men, and about 11.5 cups (2.7 liters) of fluids a day for women.
For more info, check out my free guide How to Take a Break: 3 Steps for Entrepreneurs to Instantly Refresh, Feel Great, and Work Better! Email me at firstname.lastname@example.org to get a copy.
You're welcome to adjust it however you'd like! The most important thing is to choose and commit to yourself.
The challenge I personally started June 1st is from Andy Frisella's podcast 75HARD: A 75-Day Tactical Guide to Winning the War With Yourself. Heads up: it's got a lot of cursing. I'm learning a ton about myself and discipline, and the physical results are good too!
Try a 28-day version of this challenge, or go all out for the full 75 days (it's GOOD for you!)
Tougher challenge means better results- email me if you're stepping it up!
After you click below to join the challenge:
Email me at email@example.com!
P.S.: That's all there is to it! Still procrastinating under the guise of "research?" Don't be like that. Sleep on it, think it through- but not too long! This class closes 8/18 at midnight EDT, then we both have to wait to see if I'll do another one.
You sure are interested though... you're ready for a change, and this challenge is a great way to make it happen. Hope you join!
Reggie is a versatile and engaging communicator specializing in medical science, wellness, and behavior. His career teaches individuals and communities how health science, environments, and decision processes dramatically improve lives.
Health Education Program Consultant (October 2016- present)
Florida Department of Health in Collier County, Naples [Note: Work experience does not constitute endorsement by state agencies]
Freelance Medical Writer (August 2016- present)
Wilson Medical Writing LLC, www.wilsonmedicalwriting.com
Member- American Medical Writers Association
President-elect AMWA Florida Chapter
Nutrition Educator (December 2012- October 2016)
WIC and Nutrition Services, Florida Department of Health in Lake County, Clermont
Personal Trainer and Wellness Instructor (January 2016-September 2016)
YMCA Central Florida, Orlando
Certificate as a Worksite Wellness Program Manager, National Wellness Institute (NWI)
Certified Online Trainer, Online Trainer Academy
Certified Personal Trainer, American Council on Exercise (ACE)
Graduate Certificate in Positive Behavior Support, University of South Florida
Data-based approach to identifying causes, functions, and solutions for challenging behaviors, using behavior modification, 3-tier intervention, counseling, consultation, and organizational coordination
Master of Science in Medical Sciences, University of South Florida
Bachelor of Science in Food Science and Human Nutrition, University of Florida
Gasparilla Half Marathon
Bahamas National Rugby 7s team
University of Florida of Rugby Football Club
I still play 7s in the summers!
Fit for Freelance is the online wellness community for freelancers and small businesses improving their productivity and enjoyment. As founder, I:
Step by step: