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How do I Plan My 30-Day Fitness Challenge?

Updated on September 13, 2019
Jana Louise Smit profile image

Jana likes to exercise, snack, and explore creative projects as a means to relax and grow.

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Why You Need a Plan

Life is imperfect and busy. This bullet has killed many a new habit. Unfortunately, fitness goals are vulnerable. A packed schedule is not exactly add-more-stuff friendly. This is mostly why fitness, hobbies, and dreams take a backseat to chores and putting bread on the table. It doesn't have to be that way. You can ace your challenges despite having a demanding life. Just be clear about what you're getting yourself into.

Make a Perky List

The first week is a rampant quitting zone. Most people give up because it's not what they imagined. They stop because they don't feel motivated. Before you start your challenge, write down why you want to do it, why you chose the exercises that you did. Research their benefits and put up these perks where you can see them. This will remind you of what you're fighting for.

Simplicity is Best

Follow your progress by making notes in a book. No complicated chart required.
Follow your progress by making notes in a book. No complicated chart required. | Source

Draw up a Chart

You need to follow your progress. Design a chart with 30 blocks or just write in a book, journal style, every day. The notes, including those from the days you “failed,” could identify the reasons and days that get in the way of your fitness goals. This is valuable information. Once you understand your body and life better, you can plan around any issues to ensure a more successful challenge in the future.

Pick the Right Time and Place

This duo could make or break your challenge. Jumping rope while you're at the office might not be the best idea. Silly example, but you get the idea. After you list your perks and have drawn up your calendar, pick your exercise spot and time slot. They should honor the important commitments you already have in your life. That being said, your spot and slot should become sacred. One might have to experiment with different times and places before you settle down.

Rest Days and Realism

Pushing too hard leads to fatigue, stiffness, and injuries. A successful challenge includes rest days. Depending on your fitness level, space them two to four days apart. Staying realistic about one's limits is a brand of wisdom that brings fitness. Without recuperation between exercise days, the body cannot become stronger.

Advice for Active People

Cannot sit still? Alright, it's acceptable on your resting days (there should be at least five in a month) to do light stretching and meditation.
Cannot sit still? Alright, it's acceptable on your resting days (there should be at least five in a month) to do light stretching and meditation. | Source

Consider a Shorter Challenge

When you do the same thing every day, it could seem like forever. Thirty days is actually a long time. It's a whole month! For this reason, you could consider starting with a 5-day challenge or a 7-day challenge. They are easier to achieve, provide an enormous boost to your self-confidence, instill discipline and test exercise spots and slots. Overall, a good start to greater things.

Forget About Perfection

Another major reason why people abandon the idea of a fitness challenge is that they never get “full marks” when they don't show up every day. Here's a pearl – it's not about getting full marks. A challenge provides the most benefits when the body develops under resistance but with care. Forget about perfection. It's about finding your limit and expanding past it, gently, a little more every few days.

This is why a shorter challenge is better for beginners. If you're ready for the full deal, then aim for percentage and not full marks. If the thirty days are up and you showed up for fifty or sixty percent of the challenge, then well done. Anything above that is brilliant. Anything below; just view it as training and mine what you learned to fine-tune the next challenge. Never ever put yourself down. You're not a horrible person because you skipped sit-ups for a week during your month's challenge.

Enjoy It!

No, really. Several studies have discovered that humans follow pleasure. Sure, there might not be fireworks every time you do the day's quota of exercises but do them mindfully. Feel the stretch of your muscles, imagine your body turning healthy and strong. Find joy in the physical and emotional feelings the poses provoke. When you're still new to the whole challenge thing, it's best to only exercises that make you feel good. Fun is important to your dedication and ultimate success.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Jana Louise Smit

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    • Jana Louise Smit profile imageAUTHOR

      Jana Louise Smit 

      2 months ago from South Africa

      Hi there, I'm glad to hear it! I'm such a fan of personal challenges, physical and mental. I wish you all the best with yours. :)

    • InspireFitLife profile image

      Tangela Warner 

      2 months ago from Atlanta, Ga

      Wow!! Thanks for the article. I've been squeezing in the time for this exact topic. Last night I finally had enough energy between work and other things to get a lot of workouts lined up. Thanks so much this article! It came right on time.

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