30 Oct 90 Day Healthy Habit Challenge: Categories Explained
The Free 90 Day Healthy Habit Challenge is based on earning points for hitting goals in six different categories. Some category points goals are set by commonly accepted health standards but others will fluctuate depending on your personal preferences and where you are now within your journey. Learn the categories, their goals and how the point system works below.
1. WORKOUT/EXERCISE (2 points)
Goal: at least 30 Minutes a day for 5 days of the week, you may get full points for up to 2 days of rest
0pts = No workout, 1pt= 15 minutes, 2pts = 30 minutes or more
It is recommend by the American College of Sports Medicine that we get 150 minutes of moderate activity in a week. This means 30 minutes of something get gets our heart pumping, 5x a week. This standard will design how points are given in the category, however you decide what type of workout you’d like to perform.
I am a huge fan of resistance training or lifting weights. Resistance training helps build muscle which in-turn helps us tone and sculpt our bodies, create and maintain proper posture, protect our spin through proper movement mechanics and decrease the risks of osteoporosis and other forms of disease. For that reason, I would highly recommend using this time to integrate lifting weights into your weekly routine. You can see an improvements from lifting two days a week, but three days a week is ideal.
If your looking for a great program to join, work out with me in the Stronger Together Program. It’s a strength program focused on getting stronger from anywhere. I developed the program to help friends from all over the globe, workout together and it coincides with this challenge. If you have friends that you’d like to workout with on a regular basis, but find it hard to meet up – they are more than welcome to join the program as well. The more the merrier!
2. MOVEMENT (2 points)
Goal: 10,000 steps a day
0pts = <6,000 steps, 1pt= 6,000-9,999 steps, 2pts = 10,000+ steps
This must be a mistake, you just explained the workout category? True! I did, but a major health “mishap” people often make is to check off their workout of the day and then sit for rest of it. Your overall movement throughout the day is arguably more important than any workout itself. Sitting itself is linked to higher risk of disease; the consistent movement of walking lowers that risk. The recommended step goal is 10,000 steps. Now, that can be easier for some than for others. (2,000-2,200 steps = one mile, 10,000 = about 5 miles.) However, the more we strive to make that goal, the more we will be consistently and constantly moving. Try adding a 30 minute walk in the morning and/or at night. That alone can get you over 6,000 steps and if done after eating can aid in your body’s digestive processes. Win, win!
Also, according to Fitbit’s website:
“The benefits of a 30-minute daily stroll are nearly boundless, from slowing mental decline and lowering blood pressure, to improving sleep and relieving depression. One study out of California State University showed that mood lifted in correlation with increased numbers of daily steps, and researchers at the Harvard School of Public Health found that 30 minutes of walking each day cut stroke risk by a minimum of 20%.”
3. NUTRITION (2 points)
Goal: Eat whole food
0pts = not hitting your goal, 1pt= a mindset win regardless of your standard, 2pts = meeting your defined standard
This challenge is not meant to set the standards for a new “diet”. In fact we are going to work on ditching the diet mentality for good. That being said, to create a healthy lifestyle nutrition can not be ignored. There are many different approaches to nutrition. Approaches created to support religious beliefs, health issues, weight-loss, body composition, personal performance and more. Regardless, at the center of all of these approaches are whole foods.
Whole foods contain the nutrients, minerals and vitamins our bodies need to create energy and perform bodily processes effectively. Many processed foods contain little nutritional value, and when consumed can actually take nutrients from our bodies. Therefor, for this challenge, I’d like you to focus on eating real, whole foods, eat less processed foods, and focus on developing an approach that fuels your personal health and happiness long-term.
Because everyone is at a different point in their nutritional journey, and because we are focusing on maintaining smaller changes over a longer period of time, this category is going to be defined differently from person to person. See the How to Define you categories post for further guidance.
4. SLEEP (2 points)
Goal: 7.5 – 8 hours a day
0pts = < 6.5 hours/night 1pt= 6.5/7 hours 2pts = 7.5 + hours
This category is pretty well defined by the plethora of research done on the amount of sleep one needs for proper neurological function each day. You may be saying “But four hours a day works for me,” and to that, the research says: that may mean you don’t know just how good you could feel on 8 hours of sleep.
5. SELF-CARE/STRESS MANAGEMENT (2 points)
Goal: 10-20 minutes a day
0pts = 0 minutes, 1pt= 5-10 minutes, 2pts = 11 – 20 minutes+
Self-care can mean different things to different people. And self-care can also mean different things day to day. What we want to focus on here is doing at least 10-20 minutes of an activity that make you feel less stressed, each day. This could mean reading, journaling, taking a bath, going outside, playing music; whatever brings you joy and makes you feel grounded and much more yourself at the moment – do that.
6. DAILY FOCUS (5 points)
Goal: To complete the task at hand
Points vary accordingly.
This is where we dive deeper into our habit formation patterns, thought processes and preparation techniques. The daily focuses may also help you complete other category goals; things such as meal preparation, tracking water intake, writing the day’s affirmation. The daily focus will be posted on the website at 7pm the night before. Example: The challenge starts November 1st but the first post will be October 31 at 7pm.
Now that you have a better understanding of how the challenge works, the next step is to define each category. Make sure to read the Free 90 Day Healthy Habit Challenge: Points Explained and then Read the Day 1: Defining your Category Goals post to define your categories and receive your first points of the challenge!