Building new healthy habits takes time. A 30-day challenge can help to get the ball rolling, but it may not be enough to make lasting change. In fact, research suggests it takes an average of 2 months for a new behaviour to become ingrained. Challenges that introduce and strengthen new habits over the month and ones that offer something unique to try each day will help you focus on your mental and physical health and continue long after the challenge.
While we are talking about the Tammy Fit challenge in particular, these tips can work for any challenge, and any goals you have focusing on your fitness goals.
1. Accountability is crucial.
Tell your friends and family you're doing the challenge – or better yet, get them to do it with you! Working out while keeping workouts social ensures you are not sacrificing social life for exercise (you can have both)! Workout accountability gives you added incentive to stay committed to an exercise program. You don’t need a drill sergeant threatening you with extra push-ups to get the job done. It’s about changing your mindset from exercise being a means to an end to each and every workout being something that will change your life for the better.
2. Don’t make your nutrition crazy-strict – and don’t think of it as a “diet”.
Think less about what you’re cutting out and depriving yourself of, and think more about good things you’re going to introduce into your nutrition. Starting with more fresh, whole foods and green veggies, better hydration and some thinking around linking your nutrition to your body goals is an amazing start!
The whole point of looking at your nutrition in the first place is finding something that you find delicious, that fits with how you live and what your body craves – that way, you’ll effortlessly stick with your healthy decisions.
Something about meal plans in the app, learning about caloric surplus and caloric deficit, and nutrition being 80% of what contributes to your body changing.
3. Plan, plan plan.
Try a morning, lunchbreak and evening workout before the challenge – which was the easiest to fit in? Use that to plan your challenge and book your workouts in your calendar.
Set aside an evening of the week for meal prep – whether that’s prepping full meals, or just pre-chopping and portioning to turn your 20-minute healthy weeknight dinners into a 5-minute ones 🌟
The challenge is sold out but keep your eye out for more in the future 🔥
xx The Tammy Fit Team