“Habits are the compound interest of self-improvement.”

This simple but effective routine does take a mindset shift since many of us are conditioned to think that we need to do more. We can have this all or nothing mentality. The goal of this routine is to establish a foundation for good health. You may lose weight, but you may not. That isn’t the goal of this challenge. The goal is to build strong foundational habits that will serve you when things get tough. Most days you can carve out at least 10 minutes. 

I found free apps and guidance for our resources. Feel free to use other ones, but the one we will use to track our habits is https://onrise.me/

Here are the challenge details

This challenge is based on this simple but effective framework but you will decide on the details.

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• Determine your step goal. Use this resource to measure it in miles, minutes or steps. https://www.thecalculatorsite.com/

• Determine your 10 minute routine. Use this free app to create your routine hevyapp.com. The nice thing about this app is we can share routines with one another. You can also use YouTube videos. My suggestion is to identify 4-5 videos or workouts you can repeat for 4 weeks. 

• Eat healthy most of the time. You can use the free version of Myfitnesspal to track your nutrition. Most of us know what healthy looks like for ourselves. No worries. We will have a group for guidance and support if you need help.

• Aim to hit each of these 3 things (steps, 10 minute routine, eating healthy) 4 times in one week. There will be some days where you will get all 3 done or just 1 of them. But the goal is to do each one at least 4 times in one week.

• Define your habits and track your habits using https://onrise.me/.

• Stay accountable and post questions by checking into this FB group. https://www.facebook.com/groups/1918804235533162

• I will occasionally have meet ups at my house afterwork on Mondays for people who live locally.

• We start in the first week of June. This runs for 4 weeks, but if you start late, we will keep the challenge going into July for late starts.

Again here are the links to the apps and resources

• https://www.thecalculatorsite.com/

• https://www.myfitnesspal.com/account/login

• https://www.hevyapp.com/

• https://onrise.me

This challenge is completely free—your only investment is about one hour of your time each day.

Here’s an example of what your daily routine might look like:

• 30-minute walk to get your body moving

• 10-minute workout: choose from a stretch and core session, a bodyweight strength circuit (like push-ups, lunges, squats, pull-ups, or burpees), or a quick dumbbell routine focused on arms and shoulders

• 10 minutes to track your progress and check in with the group for accountability and support

• 10 minutes of meal planning to stay on top of your nutrition goals
  

I’m not a personal trainer, I’m not selling anything, and I’m not affiliated with any company. I’m simply here to share my passion for fitness and create a supportive community where we can encourage each other to stay active, healthy, and motivated—together.