Are You Finally Ready to Say YES to YOU?
Lose weight and enjoy the reasons you work even more (for free), starting December 2nd
Experience EXACTLY How Much Better You'll Feel and Work with Better Health Habits!
Feel Like You Need to Get Your Life in Order?
You've been meaning to
But instead you always
Having problems with follow through? How many times per week do you say "not yet," or de-prioritize good 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!
Reasons Your Last Diet/ Workout Failed, and You Keep Procrastinating
Changing by yourself 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 221 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:
Your objectives weren't SMART enough to motivate you
- Specific- "I'll do the exercise stuff at the gym"
- Measurable- "and eat healthier foods"
- Achievable- "working out 2 hours longer every day"
- Relevant- "because I probably should" (Did you know your purpose?)
- Time-bound- "forever"
So of course, when the dessert menu came, or it felt too hard to put on shoes, it was easy to say "Just this once," "I'm too tired," etc. I would too!
You didn't have support
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 didn't think you were important enough
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.
You needed more practice
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...
What's really keeping you from
reaching your goals?
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?
Let's Talk About It: Fear
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 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- taking the easy, insignificant win now over putting effort into your best (or just better) potential 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 you didn't were surprising. Same if you usually drop everything to take care of others.
The pressure to fit in is important. 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?
Some entrepreneurs include fear of success. I don't think you're afraid of accomplishing your goals and being compensated for the immense value you create. It's more likely you're afraid people may reject your status or investment into your success, or afraid of failing in new responsibilities.
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 moment 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 deserve to know what happens when you apply yourself
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.
If you need excuses, use them to reach your goals, not sabotage them yourself...
People love to make excuses NOT to do the things they know they should.
- "I can't, something came up/ someone needs my help."
- "I would, but I don't feel like it now."
- "I'm not sure how to start, so I'll wait."
- "I'm gonna eat what I want because treat yo self / I'm worth it/ life is short."
Remember opportunity costs. Every time you say YES to something, you are saying NO to several other things:
- Saying YES to another emergency project from that annoying client is saying NO to new prospects during that project
- Saying YES to that extra drink is saying NO to a fresh start in the morning
- Saying YES to chocolate cake is saying NO to your healthier options right now
- Saying YES to temptation is saying NO to what you believe is right on paper, before the moment started
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.
Tired of showing yourself that you and your goals are worth less than a mouthful of cake?
(weird to say it like that, right?)
Take your power back!
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.
You just need a framework with clear objectives, support, and the belief you're worth the effort to face your fears.
It's Time to Prioritize Your Goals and Yourself
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 knew I was still the same Reggie who was eating giant gourmet cookies before the challenge. The only differences were clearly defined objectives, a sense of purpose, powerful incentives, and the belief that I'm worth it.
After the challenge, the results were even 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!
I've got THE SIMPLE SOLUTION to practice reaching your goals
The online 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:
- 1Set and commit to clear objectives: Knowing is half the battle! A SMART plan shows you the exact moments you can say Yes to You
- 2Win each day: Reward yourself and celebrate each successful day with check marks in your challenge calendar. See your purpose and affirmations daily to stay focused on your goals
- 3Huge support! Timely Facebook live casts. Share stories and connect with others on their self-improvement journey in our private Facebook group. I took a stricter version of this challenge this summer, so I'll guide, answer questions, and encourage you in chats and emails!
See FAQ below for details and rationale
- Track how many servings of alcohol you drink each day on calendar
- Nutrition- with 2 or fewer off-diet meals per week
- 3+ servings of fruits and vegetables/day
- No sugar-sweetened foods or drinks- including candy, cakes, pies, cookies, soda, tea, or drank
- Exception: 70% or higher dark chocolate
- Exception: 70% or higher dark chocolate
- No battered or deep-fried foods, bacon, or chips
At least 6 days per week:
- Exercise 30+ minutes- walking counts!
- Drink more water:
- Women: 3 quarts (96 ounces, 2.8 liters)
- Men: 1 gallon (128 ounces, 3.8 liters)
- 20+ minutes of self-improvement or business books or podcasts
If you miss the objectives, you have to restart the challenge on Day 1.
What makes this challenge different from your typical resolution is the free-upon-completion element- a $325 recommended accountability deposit. 86% of people who make a deposit found it helps them keep their commitment. You realize skipping your exercise/cheating on your goals isn't worth that much!"
When you successfully complete the challenge, you message me to return your deposit, no questions asked. Think of it like betting on yourself, but it's not gambling if you know you're gonna win.
What People Are Saying About Starting The Health Habits Challenge
“I do for my kids and community, but not me."
“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."
- Food Pantry Director and Busy Mom
“To reaffirm to myself that I'm valuable enough to make sacrifices for."
“I'd gladly trade temporary indulgence for the satisfaction of making good choices, improved performance, and a feeling that is farther reaching."
- High School Strength and Conditioning Coach and Educator
“Kick the urge to reach for chips and sweets...
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."
- Luxury Retail Manager
Join the Health Habits Challenge
Starting December 2nd!
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!
Sign up ends Sunday, 12/1 at 11:59pm ET
More fun with friends! Share the challenge
"If you were to recommend this challenge to your best friend, what would you say?"
- It really works without buying specialty items or food. -Carol H.
- This month will show you how easy it is to live a healthy lifestyle. -Dayne W.
- I would say that it was a fun way to stay dedicated and committed -Zach B.
- Hey Brother check out this health group my friend Reggie has. Lots of great like minded people to help you stay on track to achieve your health goals. -Tommy B.
- It’s motivating to give yourself a timeline with goals and a method to get there. The support of community is huge. -Christina C.
- The biggest reward you can gain is awareness of how your body is really feeling. -Rachel C.
- This will challenge you in new and unexpected ways. You may have tried many other things, I would highly recommend trying this as it will change the way you look at some of your behaviors. -Sam F.
- Reggie has a great program that will motivate you to be better. It is a whole-person improvement which will help you, your family and those around you! -Lauren M.
- Easiest way to make changes. It wasn’t about scale, although I lost 7 pounds. Monica W.
- Do it! Even if you don't complete everything it is the mindfulness that sets you free and proves that you said "yes" to yourself. You can see your progress and or what you need to work on and it is inspiring. -Jacki K.
- It works. Could change your life -Jordan S.
"What was your biggest fear, and did it come true?"
"I used to indulge mindlessly, so I was afraid...
that I wouldn't stick to the program or participate in the group. But instead, I enjoyed posting in the group regularly and I achieved awesome results like losing inches off my waist! I also gained the ability to talk myself into just getting up and going to work out when I didn't want to."
"I thought I would mess up...
keeping up with the exercise. [My fear] did not come true. I was able to consistently wake up in the morning before work to get in exercise. The improved work/life balance has lowered the stress and helped with my sleep and waking up at 5:30am. My favorite result was improved energy and body image."
- Dad and Engineer
“I wasn't sure if I could do it.”
"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 was 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 had exercised every day, didn't eat any cake, felt UNSTOPPABLE when I followed through, and focused better when working. I even took it to 75 days!"
Reggie Wilson (me!)
- Wellness Coach and Freelance Medical Education Writer
Data don't lie
What People Are Saying After Finishing The Health Habits Challenge
“ I succeeded in my main goal- to refocus on taking care of myself."
I exercised 20 times this month. I ate a LOT of fruit and vegetables. I had 5 alcoholic beverages all month and one sugary beverage. I drank more water than I have ever drank in my entire life. I improved my mind with podcasts and articles to help me professionally and word games to improve my vocabulary. I had 2 desserts and NO ICE CREAM which was a very big accomplishment for me. I lost 4 pounds and 2” from my waist. Coming in to this challenge, I was worried that I was changing too much at once and would not succeed. But I found the guidelines to help me, the group to motivate me, and even though I faltered in some areas, I felt that I succeeded in my main goal- to refocus on taking care of myself.
“People are calling me svelte."
“One belt notch skinnier! People are calling me svelte, which is apparently what you call a hairy man who loses a bit of weight."
- Bond Attorney
"I'm going for another 28-day stretch. These outcomes have felt awesome."
"I have more energy, feel younger and healthier, and my mind is clear and sharp."
"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."
- Small Business Owner and Author
“I liked the fact that you were holding me accountable."
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.
- Mom and Nursing Student
Sign up ends Sunday, 12/1 at 11:59pm ET
More fun with friends! Share the challenge
Founder of Fit for Freelance
A Quick Note From Your Coach
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 most people would love to experience exactly how their health choices help them feel great and work better.
This challenge is 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," and the data and testimonies agree. What results will you earn?
I'm honored to serve our community.
- Public health nutrition educator, worksite wellness consultant, and certified personal trainer who coaches the mindset that gets clients results
- Graduate Certificate in Positive Behavior Support- intervention coaching to replace challenging behaviors with positive ones
- Freelance medical education writer simplifies the what, why, and how of medical science and research for clients
- ACE Orthopedic Exercise Specialist for posture and back, shoulder, and knee injuries
- Master of Science degree in Medical Sciences
I Can't: The Stories We Tell Ourselves
(click to read why you can definitely do this)
I Can't; I'm lazy
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!
I Can't; I don't have time
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.
Your health habits and this challenge let you do the things you prioritize the best you can. 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:
- 12 hours exercising (1.8 %)
- 8 hours self-improvement and investing in yourself (1.2%)
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!
I Can't; afford to/ don't want to give you money
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. 86% of people submitting deposits found it motivating during 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 $325 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!
- Put cash in an envelope next to your challenge calendar
- Deposit the money to a friend who is taking the challenge, or someone else you trust
- Make a bet with a friend (be mindful of how this might make your challenge harder!)
- Don't use any short-term incentive
I like transparency, so here's my plan, with absolutely no financial obligation:
- Right after you sign up, I'm going to offer my customized Jump-Start program as the perfect way to accelerate toward your goals
- I'll mention my paid coaching programs a few times during and near the end of the challenge
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!
I Can't; I'm not an entrepreneur
You don't need to be an entrepreneur to say YES to YOU! I know my marketing is about the small business wellness. But if you relate to the message and you want to improve your productivity and health (and lose weight), take the challenge!
I Can't; give up bacon, pie, pizza, margaritas, tacos, Oreos, and beer
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 Can't; commit. I'm afraid I'll cheat
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!
I Can't; I've never kept a resolution for more than 2 weeks/ the challenge is too long/ I'm too old
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!
I Can't; I have a wedding/ birthday/ event/ vacation /family in town / sports/ holiday/ tough moment at work coming up
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!
I Can't; deal with a bunch of annoying follow ups!
Trainers can definitely be over-enthusiastic. However, I'm here to give individuals the amount of coaching and support ideal for them.
- No mandatory check-ins
- I encourage you to share your stories in the Facebook group
- I'll send emails of some things to look out for during the challenge
- Email updates from my weekly actionable health blog
- You are welcome to unsubscribe and/or resign at any time
So let's get it!
I Can't; it's too much for me right now
It's totally ok if this challenge doesn't fit your priorities right now. You can make your own version of the challenge, and this one will be here for when you're ready!
So are you in? Or will it be more of the same for you?
What You Get for FREE
(Optional, fully returned, no questions asked $325 accountability deposit recommended)
build confidence, feel great, and work better when you say YES to YOU!
Dawg. It's free tho.
Frequently Asked Questions
Why 28 days, aren't most challenges shorter?
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
Why count how much alcohol I drink?
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.
Can I do this if I'm not an entrepreneur?
Yes! If you're ready to say YES to YOU, you belong in this group. Not only will you develop your confidence and improve your quality of life, you might just be inspired among the courage of people who run their own business.
Why 3+ servings of fruits and vegetables?
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
Can I choose a different diet?
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.
What does 20 minutes of self improvement mean?
Whatever you've been meaning to do or putting off that will make your life better!
- That business course or podcast
- Finally reading those self-improvement books
- Studying that language
- Reading and implementing from my blog
Why 30+ minutes of exercise/day?
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
Why so much water?
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.
Mayo Clinic: Water: How much should you drink every day?
Effects of Changes in Water Intake on Mood of High and Low Drinkers
You call this a challenge?? I want something harder!
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!)
- Nutrition- adhere strictly to a food program of your choice- I used the one above, except
- 5+ servings of fruits and veggies
- No alcohol
- 5+ servings of fruits and veggies
- Drink 1 gallon of water. Women- 3 quarts
- Exercise 90+ minutes- 45 minutes must be outside, rain or shine (plan it!)
- 20 minutes of self-improvement or business books or podcasts
- Picture to track progress
Tougher challenge means better results- email me if you're stepping it up!
What exactly are the next steps?
After you click below to join the challenge:
- Enter your name and email
- Invite friends and share the challenge via the thank you page
- Consider maximizing your results with a custom 1 month Jump-Start program on that thank you page
- Check your email for the welcome message from email@example.com. Download the general calendar to practice.
- The email 8 days or less before the challenge has a link to my page to:
- Download your beautiful customized challenge calendar! Print and prepare for success by writing your purpose and affirmations
- Join the exclusive Health Habits Challenge Facebook group to share success and tips with other challengers and me
- Make your recommended accountability deposit
- Download your beautiful customized challenge calendar! Print and prepare for success by writing your purpose and affirmations
- Start on December 2nd!
Got more questions?
Email me at firstname.lastname@example.org!
7 encouraging answers to "If you were to recommend this challenge to your best friend, what would you say?"
- I did this challenge, and I really liked it. Reggie checked in multiple times with me, and held me accountable when I was nonchalant about it. -Markietta H.
- This is a great challenge to start a reset on your lifestyle. Take everything day by day and always try to do something just a bit better. -Brett G.
- Just go all in with the challenge. Many of the key points I could do while on the road shooting a documentary so you can do it too! -Angel E.
- It’s super simple -Marisa A.
- Just stick to the plan as best you can and you will feel great. -Marcia S.
- You've GOT to try this! With an excellent moderator, supportive groups members, and a little will power you will be amazed at your success. You'll probably want to do it again! Alexandria S.
- Hey girl, you should invest in yourself by joining this challenge. It's not invasive but you know you will have people behind you wanting you to succeed. What do you have to lose? -Nadia A.
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 11/10 at 11:59pm ET, 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!
While you wait, or if we're between sign up periods, you can download the calendar with no dates. Click the calendar below to open in a new window.