- Health challenge: 10 choices that helped me lose weight FOR GOOD
- Fall in LOVE with your eating & exercise routine
- This health challenge is for ANYBODY who wants to KICKSTART a healthy routine!
Over the decade I was lost in the details of trying to lose weight, I ONLY focused on what I did wrong.
So as soon as I made even the tiniest “mistake”—like eating a raisin off the top of a muffin—I felt like I ruined e-v-e-r-y-t-h-i-n-g and had to restart my diet the next day.
It was SO important to me, to follow my diet perfectly.
The result?
I was always “on” and “off” diets, and building unhealthy habits BETWEEN diets.
Like I was so hungry the whole time I was “on” my diet, I’d overeat as soon as I was “off” my diet. And I’d eat things like cookies… a type of “food” I NEVER thought about before I started dieting!
When you can’t have something you want it more. Right?
This health challenge would have helped me
Eventually my bad habits became deeply ingrained and I was not just yo yo dieting, I was stuck in the vicious cycle of starving, bingeing and purging.
When I realized I had no idea how to break free, I hit rock bottom. (A story I’ll tell you sometime.)
Sitting there I decided to focus on being healthy instead of thin.
I just wanted my life back!
I missed being who I used to be.
…Someone without secrets, who worked hard at school, played sports, got sh*t done and didn’t think about food ALL. THE. TIME.
I missed showing up places feeling like… me.
And I’d tried everything.
I had no idea how to get better.
So I finally confessed what my regular day looked like to someone I trusted.
And this angelic genius, super-smart cherub said to me:
The health challenge is based on what I did to get healthy
Willing to do anything to get back to being the person I KNEW was still in me somewhere…
I took this super-smart cherub’s advice.
We picked 10 healthy things I’d do each day. And I called him a few times a day to check-in and be accountable.
My life changed over night.
And following these 10 healthy choices gave me tons of energy… and I reached a healthy weight I’ve maintained for the last 20 years.
This health challenge KICKSTARTS a healthy routine
This new “focus on what I did right” approach was a game-changer for me.
It STOPPED me from:
- getting lost in the details of diet rules, tips and tricks
- thinking I wrecked everything after a choice I regretted
- being stuck “between diets”… where I was ingraining the unhealthy habit of bingeing before restarting yet another *new* diet
Just focusing on completing a few healthy choices each day, helped me:
- carry on making healthy choices after a “mistake”
- get used to making healthy choices
- build momentum
Stop focusing on looking healthy and focus on being healthy.
A healthy body is the result of healthy habits.
This health challenge will help you fall in love
…with your eating and exercise routine, before Valentine’s Day!
This “focus on what I did right” experience and checking-in for accountability was so life changing… I’d LOVE you to try it too!
Introducing:
The
Love Yourself by Valentine’s Day
10-day health challenge
Once you sign up you’ll INSTANTLY receive the 10 health challenge choices you’ll aim to complete each day—the same 10 things I’ve been doing each day to get and stay healthy over the last 20 years.
...you have a 65% of completing a goal if you commit to someone. And if you have a specific accountability appointment with a person you’ve committed, you will increase your chance of success by up to 95%— The American Society of Training and Development (ASTD)
Then a day or two before the challenge begins, you’ll receive a 2 minute video to show you how to use the online form to keep track of your progress.
On February 3rd this 10-day healthy challenge begins.
Working as a group and checking-in builds in a specific accountability appointment! And it just takes seconds per day to fill in your points.
Each day throughout the 10-day health challenge you’ll receive:
- a quick email with a “nugget” to fire you up so healthy choices are easier to make
- the priceless feeling of KICKSTARTING a healthy routine
- a small bonus challenge (for extra points)
Please Note:
To qualify for prizes you must log in each day to update your points.
Then prizes are awarded (for all sorts of WINS – not just the highest points!) on February 14th and shipped to you in the post… a post-Valentine’s Day prezzie 🙂
Health challenge FAQ #1
1. What are the 10 healthy choices?
The 10 healthy choices are all doable, flexible and take minimal time. Wha-hoo!
We all have busy lives, so none are “extras”.
They’re things you’re already doing with a healthy twist.
For instance, everybody already sleeps… And sleep is part of this health-challenge. You get points each day for getting your body into a healthy sleep pattern.
TRUTH: This one’s going to be hard for me… (I’m excited to do the challenge!) I need to sort myself out. I’ve had a crazy sleep non-routine for years.
Remember, our bodies run best (and that includes our metabolisms) when we’re in a routine.
Health challenge FAQ #2
2. Do I have to complete all 10 healthy choices each day?
If you complete one-a-day and it’s an improvement to you regular routine that’s a HUGE win. Getting healthy is all about BREAKING unhealthy patterns and the first time you do it is the hardest… so being part of a challenge, where there’s accountability, is an excellent time to start (and more fun!)
For instance, if you normally:
- order lunch in from a fast food restaurant
- exercise every day (like I did for the 10 years I struggled)
- eat dinner, watch tv & go to bed
And you break just ONE of those unhealthy behaviours on just ONE day… that’s a huge accomplishment. (The healthy choice between dinner & bed that’s part of this health challenge, is the one I’m most excited about—it’s so easy but makes a big difference.)
Health challenge FAQ #3
3. Who are the prizes for?
We’re going to be handing out tons of prizes. There will be a prize for the person who has the most points but they’ll also be lots of other prizes too for a variety of other improvements.
Make Today Count
The 10 healthy choices that make up this health challenge will make EVERY day count.
As you start to incorporate more of these 10 healthy choices into your daily routine, you’ll have more energy and more headspace to focus on everything you care about!
Join now or learn more about the challenge here.
Build healthy habits. A healthy weight will follow.
Next Steps:
Fall in love with your eating and exercise routine by taking this 10-day health challenge!
Get started here.
I love this song.
It came out around the time I was desperate for a change in my life. While the idea of a guy missing me as much as Chris De Burgh misses someone was appealing… The person I missed was me. I felt so separated from who I used to be before I got preoccupied by dieting.
The 10 choices in this health challenge were my turning point!
If you designed a health challenge… what’s one healthy choice you’d include? Let me know in the comments below.
Join this health challenge and KICKSTART a healthy routine here.
These kinds of meals and snacks unlocked my HAPPY weight 21+ years ago (I lost 30 pounds without dieting!)
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These kinds of meals and snacks unlocked my HAPPY weight 21+ years ago (I lost 30 pounds without dieting!)
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Sharing what I learned makes the 10 years I STRUGGLED worth it
Hi Kelly,
First, thank you thank you for gently and lovingly sharing your journey.
My biggest challenge of the 10 is going for a walk after dinner. I’m too tired! Frankly, I’m not sure I’ll focus on that one!
What I really want to get on is the self care piece – especially journalling. I’ve done a lot of this over my life and am now resisting – it feels like I’m just tired of what I have to say. I so desperately want to feel change in perspective and, especially, in outcome!
Hi Marsha!
Thank you for your really kind feedback. You made my day 🙂
Re: Walking after dinner
I’m such a huge fan of “moving” at the end of the day because it boosts your metabolism before you lie still for 7 hours or so. When you get your heart pumping it gets everything in your body moving which also helps you sleep better… as does fresh air and the chance to clear your mind by getting away from all the distractions in our homes. Would you consider trying a 5 minute walk one night after dinner? Then see how you feel? I really want people to try this because it’s been so great for my mental and physical health. Literally set the alarm on your phone for a few minutes – even one minute – and try this. Change is all about taking baby steps! Another motivator is picking somewhere near your home, like a STOP sign you know is 2 streets over or a post box down the street and just aim for it. Having a tangible turn-around point gives you a goal and feels rewarding.
Re: Self Care
I love that you’ve chosen journaling. One way to breathe fresh energy into your daily reflections could be to pick a writing prompt for each day. For instance, you could focus on a different mini-goal each day of the challenge and write about how it helps you get healthy and any changes you’ve noticed. Or you could journal about what you see on your night walk. I walk my dog every night and there is always something of note! From skunks and raccoons and even a coyote the other night… to teenagers swimming after the community pool is locked up for the evening (!)
You’re doing so great in the Challenge spreadsheet! I hope you’re proud of your healthy choices Marsha. xo
Hi Kelly, Biggest challenge for me: the three roughly balanced meals and putting it on a plate before I start eating. (I already ate a bite of toast before sitting down to eat breakfast, LOL). Oh, and being kind to myself! 🙂
Thanks for your comment Kathy! The first few days will be hard if you’re used to grazing while preparing a meal but it will get easier! And it makes a big difference because you have a better idea what you ate if you set out your balanced proportions before you begin eating. You can do it!! And I’m totally with you re: being kind to myself. I want to see you get those points 🙂 xo
It is going to be difficult for me to drink 1.5 liters of water.
I usually drink coffee, tea, and sometimes diet soda, however, I am going to work to replace most of that with water (and coffee!).
I also have some temporary physical issues that limit exercise. I found some chair yoga videos that I am going to use. I have always liked to walk and that is my long term goal to get back to walking routines.
Hi Connie, I love coffee too and I drink instant coffee so it’s super accessible. (Got into it during my supply teaching days in England when most of recess was spent trying to find the staff room in a school I’d never been to before!) I was able to cut back on coffee by drinking a glass of water between each coffee. That way I wasn’t saying “no coffee” … (I always want what I can’t have). Drinking water just slowed my roll (as they say!) Water – coffee – water – coffee – (washroom!)…
I think the best way to break an unhealthy habit is to introduce a healthy habit in its place.
And it’s awesome you want to cut back on diet soda. I used to drink a case a day. Yes you read that right!! But I stopped drinking it completely about 15 years ago for this reason: https://www.the10principles.com/is-diet-pop-bad/
Re: exercise
I’m so glad your physical issues are temporary Connie! And you’re awesome to find alternative ways to move your body. I’m a big fan of walking too. It’s such a great way to get out of the house and clear your mind. xo
Several of these challenges will be difficult for me. Drinking that much water is one since I don’t usually drink much at all. It’s usually coffee, decaf, or stevia sweetened drinks. Also, taking a 10 minute walk will be difficult unless the treadmill is allowed. But even then there are several nights a week that I’m just too busy!
Hey Madeline,
I hope you don’t mind me saying I’m happy a few of the challenges will be… challenging! It will make February 14th that much more rewarding when you’ve completed 10 days of trying some new things. I didn’t really think about water until I joined a challenge last year and then I just kept drinking 1.5 liters (most) days because it does so many great things for our bodies (more info coming in a challenge-email soon). The key is to drink it throughout the day, and hopefully finish before dinner so that you’re not up all night 🙂
Re: exercise
A 10 minute walk on a treadmill is great but I hope you’ll try going outside at least once during the challenge. I didn’t really think about “moving” after dinner until we started fostering our dog and now that last walk of the day is my favorite part of the day. I think the fresh air makes you sleep better and moving your body after a meal and before you lie down for 7+ hours gives your metabolism a boost because you get your heart pumping which gets everything moving!
Re: Stevia
There’s lots of intense debates about Stevia online (!) but I’ve made it a habit to *not* eat sweet things unless:
a) They rot (!)
Then I know it’s natural sugar… like a pineapple. Pineapples are sweet but there’s so much fiber, natural energy and nutrients in pineapples, that your body processes it sloooowly. Therefore your blood sugar doesn’t spike. This is important because when your blood sugar does spike, it triggers a fat-storage cycle (because your body can’t handle that sugar over-load all at once). But energy from sweet, natural food like pineapples is released slowly which allows you to use the energy as it becomes available.
Here’s a quote from the Defeat Diabetes Foundation:
“Due to its fiber content and low glycemic load, whole fresh pineapple is safe and recommendable for diabetics and those at risk of developing diabetes to eat.”
b) It’s a cookie, cake or other sweet and I’m eating it as an occasional treat.
Otherwise I find the more I get used to consuming sweet things the more I crave sweet things. (Studies show the taste of sugar is more addictive than cocaine.)
…All that to say I think you’re awesome to introduce more plain water into your daily routine!
This info might interest you: https://www.the10principles.com/is-diet-pop-bad/
Go Madeline!! Was just looking at the Leaderboard and you’re doing so great! xo
Some of the 10 mini goals are super challenging for me – specifically rest days (not exercising) and sleeping 7 hours. The former – honestly I’m not going to attempt at this point.
But I WISH I could get 7 hours of sleep. Tonight sleep came at the expense of doing something nice for myself/others. I had a great time but got home too late and therefore, I’ll be lucky to get 5 hours. Usually, I get to bed late because I simply want to relax at the end of the day or hang out with my husband or because there is too much to do for the next day that can’t get put off. I feel like I”d have to be superwoman to get to bed early enough for 7 hours of sleep. But on the weekends, I get 8-10 which is amazing.
Hey Sara,
I’m challenging you to skip exercise just one WEEK DAY in this challenge and use that time to sleep. Something I tell myself all the time – whether it’s with work, health or relationships is that:
“If I want things to be different I have to try something different.”
I’m totally with you because sleep is my challenge too and I’m aiming to improve that over the 10 days.
You likely read this in the email I sent yesterday but I think it’s worth posting here because it’s so KEY:
Between 7 and 8.5 hours of sleep per night is the best for your body. Going from 8 hours of sleep a night to 8.5 won’t make a noticeable difference, but jumping from 5 hours sleep to 8 will.
Why?
There are 2 hormones that are associated with appetite The hormone Ghrelin tells your body when to eat. And the hormone Leptin tells you when to stop eating. But when you’re sleep deprived you have more Ghrelin (that tells you to keep eating) and less Leptin (that tells you to stop). So when you don’t get enough sleep you have a greater desire to overeat. When you have this hormone imbalance you feel lethargic and crave snacks for quick energy. But don’t worry… you can quickly get these hormones back in balance by getting adequate sleep at a regular time.
Let’s work on this together!!! xo
I know… I just don’t know how to. I feel like I’m functioning at maximum efficiency.
Drinking 1.5 liters of water will be difficult for me (and the science doesn’t really support drinking quite this level of water daily – https://www.mcgill.ca/oss/article/health-nutrition/water-myth) .
But now that I’ve been critical of this goal (sorry!) I will agree that most of us could probably stand to increase our water intake, especially as a substitute for caffeinated or high calorie beverages which bring other problems. So I will be working to include more glasses of water in my day and less, say, tea. My personal goal is somewhere around 0.75 liters or 3-4 glasses or water.
Which brings me to the second goal that’s difficult for me – getting 7 hours of sleep per night. In the past I’ve gone to sleep at around 11pm and woken at 6am on a pretty regular basis but for the past while (6 months?) I’ve lost my sleep mojo. I’m looking to reset the healthy routines that will promote better sleep; less caffeine, less alcohol, no late night screens, regular bedtimes/waking times, etc.
Hey Elaine!
Thanks for your message and taking time to look into the facts. It’s so important to be a critical thinker when it comes to health. There’s some crazy advice out there!! And I especially don’t agree with all the “drink water to feel full” suggestions, because:
You can’t trick your body. (Something diets often try to do.)
My whole approach to health is to work WITH your body by meeting its needs.
So back to water…
The water debate is alive and well all over the net (!) There’s credible research from prominent universities and institutions that suggest anywhere from 4 to 6 glasses per day (Harvard) and 6 to 8 glasses a day (Mayo Clinic). So I picked the average of all these studies for this challenge (1.5 liters which equals 6.25 glasses per day).
The objective of the water-drinking mini-goal is to ensure you’re getting enough water and to see if you feel the benefits of being hydrated (while staying within safe limits – it is possible to over-hydrate) .
People who don’t drink adequate water throughout the day may experience dehydration without realizing it. Even mild dehydration can drain your energy and make you feel tired. And thirst is often confused with hunger.
Another reason I picked the “average” amount of water suggested from a variety of research is because we’ve got a group of people working together and there’s lots of factors that determine “exactly” how much water an individual should drink. So that amount will vary from person to person.
These variables include:
1. how much fresh food you eat (as it contains water which can “count” toward daily water consumption)
2. if you exercised that day (we lose a lot of water when we sweat)
3. where you live (you’ll perspire more in warmer climates)
4. if you’re on medication (some make you retain water and others act as a diuretic)
5. if you’re breast feeding (you’ll need additional fluids to stay hydrated)
6. alcohol and caffeine consumption (these substances dehydrate our bodies)
7. overall health (if you have the flu, for example you’re losing fluids via vomiting and diarrhea)
The main idea behind the water-consumption mini-goal in this challenge is that everyone is well hydrated and not confusing hunger with thirst and then over eating.
Each day I’m sending emails out with the rationale behind each mini-goal in the challenge. Yesterday was sleep, today’s water, etc.
It’s so much easier to make healthy decisions when we understand WHY a choice helps you reach and maintain a healthy weight and feel (mentally and physically!) great.
Please keep any questions or concerns coming!
Hi Kelly, Thanks for the thoughtful reply!
I love that you mentioned the water debate Elaine. My big goal with this blog is to get people talking 🙂 My 10 year struggle with weight is a result of isolating myself with misinformation. All the best info comes from discussions and people sharing ideas and questioning things that aren’t clear. xo
A lot of people said they have trouble drinking water. When I wanted to increase my water intake months ago, I bought 2 new water bottles that I enjoy drinking from and that are pretty. I actually think water taste better from bottles – I don’t like drinking water from a cup. I keep 1 at my desk at work and 1 at home and I always fill it as soon as it gets empty. It helps me drink a lot more than before because it’s makes it easy to do so.
Love that Sara!
I use the phrase “set yourself up for success” a lot because when I’m building habits I’m always at a crossroads… so when you can make one path easier than another and it’s the healthy path… you’re more likely to keep moving toward your goals. For instance… cutting carrot sticks and celery stalks and putting them in water in your fridge makes them easier to eat when you’re hungry and want to grab a few things quickly to build a healthy snack. (To make your snack more balanced you could put some cheese or peanut butter on the celery and add a milky coffee). Thank you for taking time to share how you drink more water Sara! xo
Are you going to do this again soon? Sorry I missed it
Hi Kendra! Thanks for your message and interest. If you click HERE you can leave your name. Then I’ll make sure to follow up with you next time I run a challenge. Hopefully soon! Thanks again, 🙂 Kelly