21 Day Challenge

Renegade706
Renegade706 Posts: 209
in Motivation and Support
Research has shown that you can form a new habit in as little as 21 days if this new desired habit is practiced consistently. You are not going to radically change your body in 3 weeks but you can lose a significant amount of weight , depending on your current weight and fitness level. Years ago when i was doing Martial arts training, I lost 12 pounds in 4 days to make weight for a tournament. Just last summer i dropped 10 lbs in 2 weeks training for a 10k run. I didn't fast or starve to do this either, I simply stopped doing unhealthy things and started doing healthy things. After a pretty unhealthy last 6 months or so, ( I have dealt with everything from Holiday sugar madness, to food poisoning) I find myself in the need of replacing some bad habits with new healthy ones. So with the 21 day rule in mind im starting tomorrow morning( why do we always start new things on Monday's) an intense training program a personal trainer friend of mine helped me come up with for 3 weeks, along with a few other things i want to develop as habits. Here is a list of my 21 day goals...
1) Workout 6 days a week without missing a day for 3 weeks
2) Drink water with my meals instead of the usual sweet tea or soda
3) Encourage at least 3 people everyday
4) Spend 30 minutes each day in prayer or reading the Bible
5) Log my workouts and nutrition each day on MFP
6) Plan and prepare the next days meals the night before, so I dont get busy and end up eating fast food
7) Lose 10 pounds by day 21
Thats it , 7 things to do everyday for 3 weeks that hopefully become lifetime habits. I know from past experience that it helps to have short term as well as long term goals. It can be frustrating if your goal is 10 weeks off, and your more likely to fall short and quit before you get to the finish if you focus to far ahead. Your more likely to workout anyway when your sore, say no to that piece of cake when you want it, and eat a salad instead of the pizza that everyone else is having, when you only have a short time to achieve your desired results. Also if your still dealing with snow and ice and cold weather your Summer wardrobe is probably the last thing on your mind, but it will be here before you know it. Whether or not we show off our fit body and hard work at the beach and pool, or sit on the sidelines with a baggy shirt and shorts, will be decided by the work we put in now. You cant wait till June to try and look good for the Summer. So anyone in need of a jump start like myself is welcome to join me on this 21 day challenge, Goals are always easier to reach with the help of others. You may have one one thing you need to change, or twenty things, but nothing will change till we take action. Here is a link to a helpful article about 21 days to new habits ....
http://www.stevenaitchison.co.uk/blog/a-new-habit/
And there are also many apps and websites that are designed to help develop new habits, a link to several of them can be found here.....
https://www.openforum.com/articles/17-best-tools-and-apps-for-building-new-habits-and-goals/
My name is Nathan by the way, Good Luck! May you overcome all your challenges, and reach all your goals!
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Replies

  • paperboy13
    paperboy13 Posts: 14
    I'll join you in the challenge. My name is John.

    1) Perform 20 minutes of beginners Yoga every morning.
    2) Do something relaxing and or to learn something new at least 30 minutes per day.
    3) Drink at least 12 glasses of water a day.
    4) Log my workouts and meals every day on MFP
    5) Log on to this thread every day to read and post, even if it's just check in as complete for the day.
    6) Resume my walking and workouts (1 mile 3x per week minimum and workout 3X per week minimum.
    7) Lose 10 pounds by day 21.
  • J3nnyBeanz
    J3nnyBeanz Posts: 134 Member
    I'm in,

    1) Have at least 20 min of exercise 6days a week
    2) one snack a day
    3) prepare my foods the night before
    4) random act of kindness once a week minimum
    5) start doing my community service Saturday with my son again
    6) spend more time outdoors being active
    7) push past excuses
    8) 7000steps a day
    9) lose 10 pounds on day 21

    Thanks for this post
  • 1234volibol
    1234volibol Posts: 2
    I'll try as well.

    1) Go to the gym everyday for 21 days, including weekends (not cardio everyday)
    3) Avoid non-vegan chocolate
    5) Try harder in everything
    6) Show up to every meeting for 3 weeks
    7) Do a strength workout 3 days/week
    8) Lose 10 lbs on day 21
  • Cath2907
    Cath2907 Posts: 11 Member
    Ok - willing to give this a go. I know I have to be realistic also so here goes

    1) Do 30 minutes of exercise of some form daily - 7 days per week.
    2) Plan ever meal BEFORE I eat it to ensure that I don't sabotage my efforts accidentally
    3) Log my eating and exercising every day
    4) Drink at least 8 glasses of water daily
    5) Look at myself naked in the mirror every day to remind myself that I am not 10 stone anymore (something I often forget!)
    6) Lose 6lb by day 21
  • slimjaques
    slimjaques Posts: 19 Member
    I want in! Currently on day 20 of a 30-day paleo challenge - so...

    Extend Paleo challenge by 11 days - stay strict - no grains, no alcohol, no dairy
    Workout 5 days a week - using the full-body approach rather than isolated - stength and cardio
    Drink more water (buy a big bottle in the morning?)
    Prayer/study time daily
    TV - limit to no more than an hour a day - get up every commercial
    Day 21 = below 140 (that's about 8 pounds for me)

    Love it! And totally agree with the 21-day thing!
  • Dory_42
    Dory_42 Posts: 3,578 Member
    Today I have started a new workout routine (which has a 10 week element to it) so this will be great as a kick start for me. My daily challenges are:

    1) Complete all 10 workouts per week
    2) Reach water target daily (2 litres)
    3) Stay within calorie budget daily
    4) Spend 30 minutes each day in prayer or reading the Bible
    5) Log workouts and ALL nutrition each day
    6) Check in on this thread daily
    7) Avoid negativity
  • LoveAthena
    LoveAthena Posts: 6
    I just started a personal 3 week challenge so I'm in.

    1. Stick with my eating plan 6x a week.
    2. Only have one indulgent meal a week.
    3. Workout 4 days a week
  • bwalk70
    bwalk70 Posts: 1 Member
    Count me in!!

    1. Work out for at least 30 mins 6 days/week, not missing one workout for 21 days.
    2. Catch up up on my bible study by the end of the challenge.
    3. Pray for everyone taking the challenge Each Day.
    4. Pay it forward at least once a week
    5. No, coke/pepsi for 21 days.
    6. Log all meals/drinks/workouts on MFP everyday.
    7. Healthy eating for the duration of challenge
    8. Lose at least 10 pounds in 21 days.
  • MommyApple22
    MommyApple22 Posts: 2
    I'm in!!!

    1. Do at least 20 minutes of exercise 6 days a week.
    2. Have a fruit or vegetable with every meal.
    3. Don't listen to the excuses in my head.
    4. Push past my depression and get things done!
  • melmustloseweight2014
    melmustloseweight2014 Posts: 102 Member
    I'm in!

    1. At least 30 minute walk each day
    2. Stick with meal plan
    3. Meditate everyday
    4. Log all meals and workouts
    5. Drink more water
    6. Think positively
    7. Lose 2 kg
  • DFasso23
    DFasso23 Posts: 26 Member
    Hey Nathan, really enjoyed your post. Sending you a friend request to do the challenge with you if you'd like some support. I know I could use it myself!
    1) 3 cardio days/3 strength training days
    2) water
    3) log all meals and workouts
    4) pushups/situps with my 2 sons every night
    5) NO COOKIES
    6) Lose at least 10 lbs in 21 days
    7) DON"T GIVE IN on 22nd day---INSTEAD MAKE IT A LIFESTYLE CHANGE
  • PinkyFett
    PinkyFett Posts: 842 Member
    I'm in. I like a lot of your ideas, so I'm stealing some :tongue:

    1) Workout 6 days a week without missing a day for 3 weeks (though there will be 2 days I will NOT be working out when I get a new tattoo, forgive me :flowerforyou: ).
    2) Drink water instead of tea
    3) Keep from getting stressed, let things go
    4) Log on MFP religiously and honestly
    5) Cook more at home
    6) Keep telling myself I can do this and Hashi will not beat me
    7) Lose at least 9 lb by March 17th.
  • kitsune1989
    kitsune1989 Posts: 93 Member
    1. Do some exercise everyday
    2. Log everything everyday
    3. Finish next three chapters in Lingua latina
    4. Get rid of 10 pounds
    5. Start wearing my corset again
  • asdowe13
    asdowe13 Posts: 1,951 Member
    I'm in!

    1) 45-60 minute workouts 3x a week
    2) C25K 3x a week
    3) Stop swearing
    4) Log onto MFP daily and record the good and the bad (hopefully no bad)
    5) Take a hike on Sundays for an hour or so
    6) Meal plan, meal plan, meal plan
    7) Lose 10 pounds by day 21
    8) Keep it up day 22 and on
  • LHough1959
    LHough1959 Posts: 1
    Okay, I am in!
    1. work out 6 days a week
    2. Log all food, drink and exercise
    3. Pray/meditate everyday
    4. Eat a fruit and/or veggie with every meal and snack
    5. Do something kind everyday for another person
    6. Plan my meals and snacks
    7. Lose 2 pounds a week~ 6 pounds by day 21
    8. I liked this one~ don't stop on day 22!
  • lisbea
    lisbea Posts: 1
    Here we go!!!! My son turns 18 in one month and we're headed to the mountains. Would love to feel better in my bathing suit while sitting in the hot tub. I'm hoping this is just the beginning : )

    1) Exercise no less than 20 minutes - 6 days a week
    2) Make good food choices
    3) Drink 84 oz of water per day (UGH)
    4) Get 8 hours of sleep each night
    5) Meditate for 10 minutes each morning
    6) Drink less wine
    7) Focus on positive thinking
    8) Make a difference in the lives of my family and friends
  • nmertel
    nmertel Posts: 1 Member
    I'm in as well!

    1) Exercise no less than 40 minutes - 6 days a week
    2) Log my food and exercise on MFP every day!
    3) Drink 60 oz of water per day
    4) Read/Meditate for 30 minutes per day
    5) Drink less wine/alcohol
    7) Focus on positive thinking

    Lose 10lbs in 21 days.
  • Renegade706
    Renegade706 Posts: 209
    Love all your goals! Everyone seems to have very realistic goals that I know we can accomplish! Lets keep each other motivated and on track, its only 21 days to forming new habits that will transform our bodies and improve our lives! WE GOT THIS!
  • slissa
    slissa Posts: 2 Member
    I'm in too, need the motivation and weight loss buddies:

    1. Stick to the marathon walking plan
    2. Drink at least 64oz of water each day
    3. Track all meals
    4. Meditate 10 minutes/day
    5. No Alcohol
  • chickee824
    chickee824 Posts: 4 Member
    I'm in!

    1). Track everything that I eat and drink on MFP
    2). Get a minimum of 30 minutes of exercise every day
    3) Write in my journal every night before bed
    4). Drink at least 10 glasses of water every day
    5) Get at least 7 hours of sleep per night.
    6) Laugh every day!
  • Dorothyslancaster
    Dorothyslancaster Posts: 18 Member
    I am in too!

    work out at least 3 days a week for 40 minutes ( this is the one I fall off of the most)
    try to work out more than 3 days a week
    stay positive
    juice at least once a day
    log my daily calories and stick to the goal
    get 8 hourse sleep ( another one that doesn't usually happen)
    encourage friends, 9 year old son and husband to eat healthy
    and yes, keep it going past day 21!
  • rindadenson1
    rindadenson1 Posts: 1
    I'm in for a life style change...thank you all for the motivation.

    1) Exercise something everyday...especially the trouble spots.
    2) Drink lots of water.
    3) Pray over everything I eat and listen to what the Lord may have to say about it.
    4) Read my Bible and spend time with Him.
    5) Take my 30 min. walk whether my walking buddies want to come along or not.
    6) Manage my money and my time better.

    Here we go.....
  • Renegade706
    Renegade706 Posts: 209
    Well my day 1 is almost complete, Had a great workout, have logged my food diary, and now fixing to plan and prep tomorrows meals and spend another 15 minutes reading my bible ( did the other 15 this morning) And my first day will be a success! To everyone else who started today hope it went well, and good luck to everyone starting tomorrow. Just 21 days Lets do it!
  • Dorothyslancaster
    Dorothyslancaster Posts: 18 Member
    does everyone track their drinks too? I usually drink 1 or 2 cups coffee in the AM and the rest of the day is water. And how does one go about logging the calories for a Juice?
  • paperboy13
    paperboy13 Posts: 14
    Day 1 complete. Hit all my goals for today. Looking forward to my walking tomorrow. Meals all planned for tomorrow!
  • Dory_42
    Dory_42 Posts: 3,578 Member
    Day 1/21 Success

    1) Complete all 10 workouts per week - 2 done today, on track
    2) Reach water target daily (2 litres) - just over
    3) Stay within calorie budget daily - stayed under, without exercise calories
    4) Spend 30 minutes each day in prayer or reading the Bible - listened to sermon
    5) Log workouts and ALL nutrition each day - yip, this was easy today
    6) Check in on this thread daily - here it is
    7) Avoid negativity - this one is my hardest and it is vague so it is hard to quantify. I wasn't great, but not as bad as I can be.

    Success for a day for me means I got 1-6 right. 7 is my bonus and as long as I try achieve it, I'm happy.

    Considering it was first day back at work (they are always chaos), first day of double exercise routine and Scottish play in evening, I'm stocked to reach the targets. Tomorrow is Tuesday which means fencing. Yay, I love my sport!

    Well done to those who achieved any or all of their goals. If you missed any, keep trying. That is the only way to get there.

    I love the goal people set for day 22!
  • LC458
    LC458 Posts: 300 Member
    Love your positivity!! I commit 21 days

    1) meditate daily
    2) prepare meals and plan day before
    3) begin my training for my first 5k challenge
    4) manage time better
    5) focus more on my studies and not be so lazy
    6) strength train 5x wk
    7) really work on my mentality of being so critical by really slowing down and thinking before I act or speak

    Sending you a friend request :)
  • ilgirl733
    ilgirl733 Posts: 30 Member
    I'm in

    Track everything
    Go to YMCA 5 days per week
    Drink lots of water
    Drink less alcohol
    Get plenty of sleep
    More fruits and Vegs
    No fast food
    Plan meals
    Check in here daily

    Let's do this!
  • Renegade706
    Renegade706 Posts: 209
    Congrats to everyone who had a successful first day! And Good luck to everyone starting today!
  • hollytrolly91
    hollytrolly91 Posts: 50 Member
    Sorry to be late to the party but I'll join today:

    1) Drink 1.5l water
    2) 10,000 steps per day (pedometer should be arriving tomorrow!)
    3) Prepare and take a healthy lunch to work
    4) Exercise for 30 minutes
    5) Complete and be under calorie goal on MFP
    6) Lose 7.5lbs in 21 days

    Good luck everyone :)

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