In case you didn't know, about 45 of your fellow CF818 peeps have been participating in the Whole Life Challenge, an online fitness/lifestyle game. It all started 8ish weeks ago when we set baseline measurements via a tough workout and certain body measurements. Since then we've all been playing the game, which includes earning points for things like working out and stretching as well as possibly losing points for breaking the nutrition rules. We've also been challenged to complete various weekly challenges ranging from meditating 10 minutes a day to getting 7 hours of sleep every 24 hours.
It's all coming to a head this Saturday morning when we repeat the workout and measurements and wrap up with a fun potluck for everyone (participant or not). But just because the challenge is wrapping up doesn't mean we've gotten everything out of it. You see, the Whole Life Challenge is designed to build better habits that stick around past the final date of the challenge itself. With that in mind, here are the biggest things I've taken away from the Whole Life Challenge and the things I'm going to keep going in my own training and lifestyle practices:
It's a good idea to do something every day
One way to earn points in the Whole Life Challenge is to work out, and you can earn points everyday for working out for 10 minutes. While those details don't particularly matter, I wasn't in the habit of working out every day when the challenge started and early on I found this to be a nuisance. I found myself only getting my 10 minutes in just so I could get my points and losing sight of the reason behind the workouts.
After I realized this, I made the decision to just work on improving myself every day. Most days that meant working out hard and aggressive, just like each of you do. Some days I just went for an easy jog or row to get some recovery work in, and a couple times I even took the day off. By being consistent about this, and having the right mentality about it, I was able to get a better idea of what my body can handle and what it needs to improve.
Mobility work, even as little as 10 minutes a day, reaps massive rewards
Just like the workouts, we could earn points everyday for mobilizing for 10 minutes. Just like everyone else, I'm well aware of where my positioning falls apart and I usually prefer to just work out instead of mobilizing. Thanks to the Whole Life Challenge I realized how powerful mobility work can be.
My mobility goal over the last 8 weeks has been to keep my hips limber and pain free as I trained. Happily, with just 10 minutes a day I've been able to do just that. Training hard isn't wreaking havoc on my knees and my hips are doing really well, something that I've been able to lean on during workouts to make certain movements more efficient.
Building good nutrition habits isn't easy, but it is simple
Generally people have a good idea of what constitutes good nutrition and what doesn't, and it's the execution that really puts a stop to any changes happening. Maybe it seems inconvenient, or expensive, or out of reach, or just too crazy to expect someone not to eat whatever your favorite food is.
The point isn't to change everything at once though. It's to prioritize your goals, then act accordingly. Maybe you want to run a marathon, increase your clean, do more pull ups, lose some weight, get healthier, or all of the above. The easiest place to start is to clean up your nutrition, and if you're not willing to put in the work to clean up your nutrition, then you're not really committed to reaching your goals huh?
Once you've set your priorities, getting your nutrition right isn't a chore anymore; nutrition becomes a means to an end. This doesn't mean you can't enjoy a night out with your friends, or a trip out of town, or a social event after work; it means those need to be the exception. Once clean eating becomes the norm, you'll see how doable and easy it is to keep on the right track even with the occasional off night or day.
Something is always better than nothing
Lastly, doing something is always better than doing nothing. Setting your goals, talking the talk, it's all good until you realize that a couple months have gone by and you've gotten no closer to your goal. If you want it, get out there and take it even if it's one small step at a time.
Note: If you're participating in the Challenge Finals on Friday, I suggest you come in only to do some light recovery work and mobility work on Thursday and Friday.
And for the rest of you, I hope you enjoyed last week's debut of Fatal Friday. This Friday will be Fatal Friday 2: The Quickening, AKA 2 Fatal 2 Friday. I know you'll have fun :)
A. 6x2 tempo back squat
B. EMOTM 12:
odd - 200m run
even - 15 box jumps (24/20)
Posted by Armen.