Completing the 10in10 Challenge is no easy task. It requires commitment, vulnerability, and a big ‘why’. We have found that without the ‘why’ it’s nearly impossible to feel successful with any challenge. So let’s start there…
What is your why? Why do you want to be stronger and healthier? I think it’s safe to say that we all share the same general answer to this, but your story is different from mine and everyone else’s. Your story is unique to you and your why is too.
When you nail down your why, put it into a mantra. Create your own tagline that helps you put things in perspective and gives you the courage to stick to your convictions. The words may change from time to time, but they should always bring you back to your why.
The 10in10 Challenge focuses on 10 healthy habits over 10 weeks. As we have already determined, 10 weeks is a long time, and 10 habits may seem like a lot too… but they are THE 10 habits to continually improve on for optimal health. It’s a lifelong commitment and a temperature test for how well you’re treating yourself.
HOWEVER, we do understand that when things get crazy (a.k.a. the holidays) it gets increasingly difficult to focus and comply. So we have chunked it down into our top 3 (so to speak) and have a couple of other ‘tools’ to help you through.
Water + Greens
Workout + Rest
Slow the ‘F’ down
If you focus on the important things to add (water + greens) there will be less room for the destructive stuff (sugars)
Commit to your fitness, which includes your rest and recovery. The best results come from your recovery – not the actual workout. Recovery requires water, SLEEP, and soft tissue work. Please don’t cheat your recovery.
Slow the ‘F’ down. (F= fork ?) Properly chewing your food and taking your time to eat is so important. It not only gives you the clarity to not overeat, but it’s vital for proper digestion, which is vital for proper energy distribution (i.e. the way we store fat)
When in doubt
Eat Small + Eat Slow
Sometimes we find ourselves in a situation where, regardless of our best efforts and intentions, there just aren’t many healthy options. We get it… so in this case it’s important to not throw in the towel completely. Choose wisely, keep your portions small, and eat slowly. If you know it won’t be long before you have access to better food, try holding out – but please don’t hold out for so long that you become ravenous… which leads me to the final tip:
On a scale of 1-10, your hunger cues should not go below a 4 or above a 7. What we mean by this is that anything below a 4 is getting too hungry to maintain clarity and if you fill yourself up past a 7, you’ve over eaten. Here’s a little worksheet we created to help you investigate your hunger cues a little further.
Hunger Cues Worksheet
OK, there you have it. It’s not about being perfect… you already know that. It’s most about; being persistent with your efforts; being kind (to yourself) with your intentions; creating a killer tagline that lights you up and helps push you forward; and simplifying for stress-free consistency.
I hope you find this helpful and I hope you have the most wonderful holiday season. Be safe, healthy, and happy.
p.s. The Ultimate Sugar Challenge begins on January 6. Find out more!