The Fit Family 21-Day Challenge

NeilMac64

My 23 year old son and I recently decided to get healthy and fit together. Neither of us are strangers to health and wellness but life’s choices and circumstances (some out of our control) have taken a toll on our level of fitness the past few years. Can’t think of a better way to stay true to ourselves then to be accountable to the people you care about the most. We invite you start your own journey to a healthier and happier life with your family and welcome you to share your adventure here.
Wishing you and your family a happy and healthy next 21-Days and beyond....

The Fit Family 21-Day Challenge is based on the premise that, for many, healthy activities become healthy habits after approximately 21 days of consistent effort. This Challenge focuses on tasks to be completed in five key areas for the next 21-days. The daily routine is designed to be challenging yet realistic and fun. Health and fitness programs based on unrealistic promises and deprivation set us up for failure before we even take that first step. Enjoy the journey!

1. Monitor body weight and body fat percentage daily
   Body weight can fluctuate daily and is influenced by, not only the necessary and excess body fat we carry, but also healthy muscle mass as well. Monitoring body weight combined with body fat percentage can be a good tool in monitoring our progress as we work toward improving our Body Mass Index. There are a number of tools and techniques available for measuring body fat. Whether we use a combination scale, calipers etc. the important thing is to choose one and use that one consistently for the greatest accuracy.
   
2. Quiet your mind and be kind to yourself
   Take 30 minutes first thing each morning to take care of you! This important time may include positive affirmations, meditation, reading, journaling etc. Take this time away from cell phones and social media to relax and reflect. Don't beat up on yourself! We may have made some unhealthy choices in the past but today is a new day which means an important first step on the path to finally reaching our health and fitness goals!
   
3. Stay at or below your MFP suggested nutrition goals
   Determine your suggested fitness and nutrition goals in My Fitness Pal or with one of the many other legitimate programs out there. Plan your meals in advance to stay at or below your goals. The challenge is not about deprivation. Always try to choose healthy foods but grab that glass of merlot if you choose - just make sure your 20 ounces of Vino falls within your daily caloric goals. Drink lots of water!
4. Exercise for 60 minutes each day
   Move your body! Perform 30 minutes of cardio and 30 minutes of strength exercises daily. Keep it simple. Walk the dog or with family or friends at a quick pace. Go on that hike your spouse has been bugging you to join her on. Perform body weight exercises or grab that set of dumbbells for 30 minutes.
   
5. Record your progress
   Record your successes and challenges. This might be in a personal journal, social media outlet or community forum.

The Fit Family 21-Day Challenge Sample Day
7:00 AM - 7:15 AM
Out of bed and jump on the Withings Body Weight and Body Fat scale (reading automatically transfers to My Fitness Pal environment). Throw on the Apple Watch or Fitbit to make sure every step and calorie burned gets credited. Down a bottle of water.
7:15 AM - 7:45 AM
Open the CALM app for 10 minutes of reflection. Grab the latest read - “A Man Called Ove” and put another 10 pages in the rearview. Open the “Day One” app and the My Fitness Pal app and record successes from yesterday while reviewing the plan for today.
8:00 AM - 9:00 AM
Slow 30-minute Jog or fast walk with the Golden Retriever. Grab the dumbbells and train the body part of the day for 30-Minutes
9:00 AM - ?
WORK or PLAY depending on the day
11:00 AM
First meal of four for the day spaced approximately 2-hours apart (pre-scheduled the night before in My Fitness Pal).
Why 11 AM? - Intermittent fasting so all meals are consumed in an 8-hour period (11AM - 7PM). No food between 7 PM and 11 AM. Intermittent Fasting can be very helpful in fat burning efforts resulting in weight loss but may not be for everyone. Do your research and of course talk to your personal physician before beginning any fitness and nutrition program.
8:00 PM
Reflect on today and plan for tomorrow!