Lean Habits Challenge
Health And Fitness
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Health And Fitness
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Free Challenge LIVE COACHING WITH NICO
Join me for coaching and support on Monday. Follow the link to the meeting in this lesson and I will be there to help you implement the Lean Habits Challenge. If you're unable to attend the call, no problem, I will answer your questions in person if you leave them in the lesson comments.
Free Challenge DAY 0 – INTRODUCTION
Over the next 2 weeks, I am challenging you to stick with one daily habit. Don’t start doing the habit challenge yet. Your first week of the program should be a slow start, and you’ll spend some time preparing your first habit and then starting as easily as possible. Aim to achieve the habit six days of the week, with one day of rest each week. Note: If you miss multiple days, that’s OK, just keep going and pick up where you left off - we’re not on a deadline.
Free Challenge DAY 2 – CREATE A VOW
Today, consider your intention with this new habit. Why are you doing it? Does this reason feel important to you, connected to one of your deeper purposes? Understand your reason, and set an intention. Now make a commitment to yourself – be all in, and vow not to let yourself down. Write this vow down somewhere you can see it each day, and honour yourself by sticking to this vow to your utmost ability.
Free Challenge DAY 3 – MAKE IT SMALL
We made a big vow, now we’re going to make the habit as small as possible. We’re not going to start yet, but today, I’d like you to consider how to make this habit as easy as possible once you get started. Can you cut it down to just a few minutes per day? For example, our first habit is recording what you eat. Can you say that for the first week or so, you’ll just try to do one minute or so? You can of course expand this time once you get into a rhythm, but to start with, just consider how small you can make this habit.
Free Challenge DAY 4 – CREATE A SPACE
Today, I’d like you to create a space to focus on the change you’re going to make. If this habit is to be a priority, you need to set aside some time. When will you do it? Figure out when is best for you. Make this a priority, and set aside at least 10 minutes to do this habit – even if you’re only going to do it for a minute to start with. Consider this a sacred 10 minute space, which can’t be violated by checking things online or other busywork. During this time, you’ll only focus on your habit and these daily lessons.
Free Challenge DAY 5 – SET A TRIGGER AND REMINDER
A trigger is something already in your routine that you’re going to tie the habit to. A new habit, to become more automatic, must be bonded to a trigger. By repeating the trigger-habit sequence over and over, you create a heartbeat rhythm that becomes ingrained in your mind. So today, before you start the habit, find a trigger that you already do each day. If you don’t think you have a routine, you might write down everything you do in the morning and see if there’s something on that list that you do every day. Some possibilities are: morning coffee, opening your laptop, getting to work, taking a shower, brushing your teeth, breakfast, driving home, going to bed.
Free Challenge DAY 6 – START EASY
This is where the magic happens. You're going to put everything we've done this past week into action. To start, I’d like you to do what I call the Minimum Viable Habit – the smallest version of the habit, which doesn’t limit you to doing more, but is the bare minimum.
I believe you can achieve success in your health, fitness, relationships and career, in a way that is unique to you.
As a business owner, teacher and dad with three children I understand how hard keeping healthy can be. We’re in this together, and I want you to know I am here to help you.
Having been a personal trainer and nutrition coach since 2008, as well as navigating parenthood since 2015, this past few years I have had the opportunity to help hundreds of clients improve their self-confidence, self-image, stop feeling judged when they walk into a room.
I believe you can solve all these problems and start making these changes a reality this year, and I'm looking forward to helping you!
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