I don’t know about you, but I am BURNT OUT. I am overweight, tired, mentally exhausted, and just straight up not having a good time. I want more, but more of the good in life. I want to make a change, but I don’t have the time or energy to complete the 75 hard challenge. After some research, I found the 75 soft challenge. I reviewed it and it is not as complex and “life changing” as I am looking for. So, I decided to make my own challenge. I am calling it the “21 medium” challenge. Wait what!? 21 days?! That sounds like 21-day fix! I merged these two wonderful challenges together to create one challenge that is a little more in reach but will help me reach my goals.
75 days is just too many days to stay consistent, let’s be real. We are human, we have lives, and most of our attention spans don’t reach as far as 75 days. Now making a change for 21 days is more reasonable. I chose 21 days because as research shows, it only takes 21 days to create, or break, a habit. Therefore, I feel like this challenge will help us become life-long better versions of ourselves.
In the 21-day medium challenge, I added some easy tasks and some more challenging tasks. I feel like they are attainable goals that will help us become a better, healthier, version of our bad ass selves. I have broken each goal down a little further below. I also created cutesy logs for us to follow along with.
1.) Drink ½ of your body weight in water
Now this might be an easy one for some, and an impossible for others. Me being a teacher myself, drinking a lot at work is difficult due to the lack of bathroom. Thankfully, half of our weight in ounces is not that bad. Say you are 220 pounds. Half of that is 110 ounces of water a day. If you have a Stanley or Simple Modern cup, that is only a little less than 3 of those! It really is not too hard! Maybe this is a perfect excuse to buy a fancy new water cup to make sure you get your water intake for the day!
For the first time in a while, Amazon has this 40 oz tumbler in stock! I just got the beige one for myself! Grab yours now!!
2.) Complete a 45-minute workout
This is where this challenge becomes a “medium”. 75 hard requires TWO 45-minute workouts and 75 soft requires only a 30-minute walk. Here during the 21-day medium challenge, we are completing a 45-minute workout and a 20-minute walk! That may seem like a lot but there are some simple ways to break it down:
30-minute cardio workout. (walking, running, bike or Stairmaster)/ 15 minute strength training
15-minute cardio/ 30 minute strength training
20-minute cardio/20 minute weightlifting/5 minute stretching routine
The list can keep going. Change it up or get creative with it. I download the Alive App on my phone which will help you in the gym. Whitney Simmons is my favorite gym influencer and her workouts are about 45 minutes and walk you through the workouts step by step. It is truly a game changer. Download it now!
3.) 30-minute walk outside
If you have a dog, they will appreciate this one. If you have a dog like mine, not so much. Anyway, get your man, bestie, animal, or headphones and get outside and walk. This is not included in your 45-minute workout sesh. We are inside too much during the day and not getting enough fresh air. This walk will be good for both our physical health and mental health. No matter how busy our schedule is, we can all make time for a quick walk around the neighborhood. Our bodies and minds will thank us!
4.) Read a book for 20 minutes
According to a study found on Healthline, 42% of people tested found that their sleep improved after reading a book before bed. Instead of picking up your phone and scrolling through TikTok before bed, try picking up your book and knocking out your 20 pages. BookTok is a trend right now, so do some research on the trending books before you purchase your first book to start reading. Right now, I am loving this series by Lucy Score!
5.) No alcohol
It is only 21 days, so this one shouldn’t be too hard. I know that most of us will run into a social event that we’re going to REALLY want to have a drink, so I am giving you one free pass in the 21 days. That is it! Just one. I’m serious, don’t break this rule. This is one of the most important parts of 21-day challenge because alcohol is a large barrier between us and meeting our goals. After 21 days, you might break the habit of needing a drink and find yourself sober and happy!
6.) Eat in a calorie deficit
My rule of no alcohol will really come in handy here. To lose weight, you must eat in a calorie deficit. Luckily for us, we are working out for 45 minutes a day and taking a 30-minute walk. Therefore, we are burning A LOT of calories which allows us to eat more calories. To be in a calorie deficit, you must burn more calories than you take in. Thankfully, your maintenance calories count as well. If you have an apple watch, you can click on the rings to find your maintenance calories. It is under the “move” category in red and says “total” in small letters under your workout calories.
7.) Bi-Weekly progress picture
Some of these challenges want you to take daily progress pics. But lets be real, that’s too much work. By taking bi-weekly progress pictures, we will see a bigger change from picture to picture. This will motivate us even more and have us celebrating our progress twice a week!
8.) Take your vitamins
Now that we are eating healthier, we are getting a lot more nutrients that are important for our body. Even with that change, we still need supplements to boost our everyday health. I highly suggest a daily multi-vitamin. That is an easy way to hit those main important nutrients. Next, I want you to add vitamin B or D to your daily vitamin intake. If you take a B12 vitamin, this will help your body metabolize food into fuel for our bodies during the weight loss journey. Vitamin D is important because we are essentially plants and need our sunlight to grow and thrive. I take magnesium at night, and I highly recommend doing the same. This will help with growing our muscle strength and help with our blood pressure. I read somewhere that it helps your muscles relax, therefore, helping you relax and fall asleep easier. That is why I take them at night. I have linked these below to add to your amazon order!
I know, I know, it seems like a lot to change in our daily life, but it really is not that massive of a change. By adding these 8 changes in our daily lives, I truly believe we can become the best versions of ourselves. To make it easier for us, I have created some trackers to make it a little more fun and manageable. Who doesn’t love a good checklist?!
Download your tracker now and join me on a 21-day journey that can help change the course of our lives. I will be sharing my journey and I want to hear from you too!
コメント