2018 Habits Challenge
2018 CrossFit Palm Beach Habits Challenge
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” -Aristotle
What is the Habits Challenge?
The CFPB Habits Challenge is a 40 day challenge focusing on a more holistic approach to our health and fitness goals in 2018, one that is customized to your needs. What makes this challenge different is that we are focusing on the person rather than taking a one size fits all approach.
Why most resolutions fail?
Lots of people set lofty new year’s resolutions year after year, but very few follow through. Most of us KNOW what to do to live a happier and healthier life, but how many of us are taking action on those things every day? That’s why we’re ditching grand resolutions and crazy weight loss goals in favor of small, daily habits that will actually lead to long-term transformation. We will only choose habits that are 100% within our control. That way, we are the only ones standing in the way of our own success.
When does the challenge begin?
Starting Monday, January 15, 2018 to Friday, February 23, 2018 (ending the 1st Friday of the 2018 CrossFit Open coinciding with our first Friday Night Bar Fights of 2018)
Seminar and Q + A will be held Sunday, January 14th at Noon
You do not need to attend the seminar to enter the challenge.
$50 – This is to help keep you accountable for the 40 days and will cover your 1-on-1 meeting with a coach to help define your habits for the 40 days.
We would also suggest doing a second wager with a friend or group of friends for an additional sum of money, gift purchase, or donation to each other’s charity (Donald Trump Foundation maybe?). Just to ensure that you follow through.
We will be awarding 2 free months and other credits/prizes for the best transformations!
Transformations will be based on 3 factors:
2) Measurable changes such as inches lost/gained, body fat changes, lower blood pressure, or any other variable you want to track over the 40 days.
3) Hitting a high percentage of your habits over the 40 days.
Here’s how it works:
Choose 5 habits (no more, no less) from the list below (or make your own) that you will track every day, for a full 40 days. These should be new positive habits that you want to add to your life, or old bad habits you want to stop doing.
Using the habits tracking chart, you will track which habits you hit each day, and which habits you miss. If you successfully complete a habit for that day, put an “X” in the box. If you miss a habit for that day, leave the coinciding box blank.
Every habit that you choose must be fully in your control to do (or not do) each day. This means that if you don’t complete a habit for a given day, you have no one to blame but yourself.
Your habits must be concrete and measurable. Whether or not you did your habit that day should never be a judgement call. It should be black-and-white whether the habit was met for that day.
At least 2 of your habits should be removing things from your life. Many times when people set goals or resolutions, they are only adding new things. Most of us already feel like we don’t have enough time, so it’s unrealistic to think that we can simply add 5 more things on to our already busy schedules, and maintain them for any length of time.
Additional Tips for picking your habits:
At least 2 of your habits should be related to something outside of nutrition or exercise. This could be related to sleep, mindfulness, gratitude, time, or anything else that isn’t specific to working out or dieting.
We suggest batching a few of your habits to be performed at the same time each day. Rather than having 5 separate habits that all need to be done at different times of the day, this will create 1 single routine, that will knock out 2-3 positive habits in a single shot.
Do some self-reflection: When you have made positive changes in the past (that stuck), did you take things on slowly, or did you dive in head first and go all-in from the beginning? Some people do better with minor changes that allow them to build momentum. Others like to find a challenge so great that it forces them to shift their mindset and live their life in a different way. Choose the difficulty of your habits based on your personal preference.
Other ways to guarantee success:
Use ACCOUNTABILITY to your advantage. In addition to meeting one of our coaches to help set your habits, we recommend teaming up with your spouse, a friend, or group of friends, and keeping each other accountable. You can do this by placing your habits charts next to each other on the bathroom mirror, or texting each other pictures of your charts at the end of each week.
Raise the STAKES. One of the reasons we are charging for this challenge is to further the accountability when life gets busy. We recommend taking this a step further and placing an additional wager. It could be a shopping spree paid for by your spouse, paying for your friends dinner, or a humiliating donation to a charity or cause you hate. Either way, the sum of money should be large enough that it hurts a little bit when it leaves your pocket.
SCHEDULE TIME. Make time for your habits and put them in the calendar. Tony Robbins says “If you talk about it, it’s a dream. If you envision it, it’s possible. If you schedule it, it’s real.” Put your habits in your calendar and prioritize them just like you would your job.
Figure out your WHY. What do you hope to get out of following through with these habits? How would you feel after 40 days if you were able to do most of these habits every single day? If you have a why that is stronger than the pull of your old habits, then doing your habits each day will actually feel better than not doing them.
How it will work:
Sign up this week in person at CrossFit Palm Beach.
Schedule your 20-30 minutes phone call or in-person meeting with a coach by Monday, January 15th and decide on the 5 habits that you want to commit to for all 40 days.
Join us Sunday, January 14th at Noon to get all the details of the challenge, ask questions, and pick up your habits chart.
Pick up a habits sheet from the front desk of the gym on or prior to Monday, January 15th if you miss the meeting.
Do your habits daily and track them with an “x” in the chart. For any days you missed, figure out a plan for doing that habit the next day.
At the end of the 40 days, you will review the habits chart and select winners for the best transformations.
Daily Habit Suggestions:
Go to CrossFit or BeachFit
Sweat for 10+ minutes
10+ minutes of yoga/stretching/mobility
20+ minute walk
Have the same healthy meal for breakfast each day
Drink at least ½ your body weight in ounces of water each day
Track everything that I consume in My Fitness Pal
Hit my macros within 10 grams each day
Eat 100% paleo
Eat at least 2 home-cooked meals daily
Eat 3 servings of vegetables
Eat a homemade salad
No bars or packaged foods
Sleep for 8+ hours every night
Be in bed by 9 pm
Phone on airplane mode by 7 pm
Spend 20+ minutes outside
Read or listen to a podcast/audiobook for at least 10 minutes
Write down 3 things you are grateful for (we recommend the 5 minute journal)
Journal for 10+ minutes every morning or 1 page (we recommend the Daily Stoic and Daily Stoic journal)
Meditate or focus on breathing for 10+ minutes every day (we recommend the headspace or calm apps) (Also look into Wim Hof breathing or box breathing)
Check email twice per day for no more than 20 minutes (set a timer)
Spend 20 minutes or less each day on Facebook/Instagram
Habits Challenge Begins Monday January 15th! Sign-up Today!
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