You have everything you need to achieve the fitness level you want. Don’t believe me? Try these different challenges to see how you measure up!
Let’s start with a big one. You have two options here. Option 1: Spend twenty minutes each day focusing on food. This includes planning meals, prepping, cooking, and packaging. This allows you to prep tomorrow’s dinner today or get a few lunches ready in advance. Remember, fitness begins in the kitchen, so your first challenge starts here.
Option 2: Dedicate 2-3 hours one day a week solely to food prep. Do this after a grocery trip so you have everything fresh and ready. This way, you can see your meals for the week at a glance.
Everyone needs some “me time.” When do you have yours? Kids, work, and social commitments can easily fill up your entire day if you let them. So your job here is to carve out 2 hours per week just for yourself. You can break it into 10-minute intervals if that works better for you, such as before bed or after you wake up. Clear your mind and focus on deep breathing. It’s essentially meditation, and it will help you focus throughout your day.
Another great way to relax is by doing activities you enjoy, like taking a bubble bath, going for a walk in the park, booking a massage, or reading a book. Whatever it takes, get some time to yourself and be a little selfish. Trust me, your family, friends, and work will appreciate it.
We all struggle with overcommitting. Whether it’s your partner, your boss, or anyone else asking for your time, there are days when saying “yes” too much takes a toll on your health. Stress can be a killer, and sometimes we bring it on ourselves. It’s okay to be selfish and say “no” when you’re feeling overwhelmed. People will learn to respect your boundaries, your stress levels will decrease, and you’ll have more time to focus on your own tasks, leading to noticeable improvements in your health. Say yes to your fitness and no to excessive demands from others.
Take up a new activity and learn it. Ever tried swimming properly? There are plenty of adult swimming classes you can join. Swimming is fantastic exercise. How about tennis or soccer? Or something more intense like rugby? These sports can be played recreationally, so you don’t have to be a pro. Just give it a try, have fun, and boost your fitness.
Following up on relaxation, nature is a well-known stress reducer. Yet most of us spend our time inside working, commuting, and then staying home. Change your routine and get outside at least twice a week. Take your family on a weekend hike, explore a new park, or walk or cycle to work once a week.
If you need more structure, join a community group that goes on hikes, visits local gardens, or explores nature in other ways. You’ll learn something new, make friends, and enjoy the great outdoors.
Here’s the kicker: While activity is great, intensity is crucial. Your challenge is to get your heart rate up and make yourself sweat at least three times a week. Pick up the pace during your walks, try uphill climbs, start running, or hit the gym.
You’ve got plenty of options to make yourself sweat; the only obstacle is you. Overcome your greatest opponent and get moving. Exercise releases endorphins, which will make you feel great and lead to a lower resting heart rate and better overall fitness. You might even see changes in your body composition. We want you to be strong, fit, and healthy—and so do your loved ones.
If you’re short on time, there are on-demand workouts available. Need a gentler start? Walking is excellent, and so is swimming—you’ll sweat a lot in the water, even if you can’t tell!
Sometimes, all we need is a little challenge to get motivated. So, here’s my challenge to you. Let me know how you’re doing and which challenges you’ve tried!