I mentioned last week that I was thinking about giving you all some fitness challenges to go along with the team program that I’m doing at work. I still haven’t quite decided how I’m going to do this, particularly how I’m going to post the results; if there will be a prize at the end, etc.
But that all doesn’t really matter for now, so let’s get started!
I have decided on a few things to get us moving here, however:
- There will be 12 weeks of mini challenges. This should take us through Labor Day weekend, right? That way, even if you don’t do all of them, it’ll give you little pushes to get through the summer months. Maybe once this is over, we’ll start something else for the fall!
- Each week will be a separate challenge. I’m going to start small and build from there.
- Doing this is up to YOU. You can choose to do every single challenge, or you can pick and choose which ones are for you. You can also email me pictures or videos of your results if you want them to go up on the blog!
One thing that led me to start something like this is an article I read recently, but unfortunately I have no idea where I read it. I’ll try to find it and update this post when I do! The basic message of the article made perfect sense to me: people tend to be much more successful with behavior change when they make gradual small changes, instead of trying to make several changes all at once. For instance, making one small change, such as including vegetables into 2 meals per day, is a lot easier than trying to do that along with exercising 5 times per week, drinking more water, sleeping more, and a thousand other changes to make yourself more healthy. Once you get the hang of that one change, then you add in one more, and the small changes build on each other over time.
The fitness challenges that I post on here are meant to be something along those lines. They’re not all going to be things that you’ll keep up with and do from here on out, but if I can at least help some people to make small steps towards fitness and strength each week, than that’s success, right? Even if you choose to only incorporate 2 out of the next 12 challenges into your regular routine, that’s at least 2 more things that you weren’t doing before, and that’s what really matters. Baby steps are necessary sometimes!
Now what’s up for this week?
This week has nothing to do with time in the gym, and has everything to do with your daily life. This week, I challenge you all to take the stairs. Whenever you have an option, skip the escalator and elevator!! If there aren’t stairs available and you have to take an escalator, walk up it. (Please don’t shove people out of the way. If it’s crowded and you can’t get by, that’s your only excuse!*)
- Stairs. Only stairs. Up, down, sideways, whatever.
- If it’s 10 floors or under, take the stairs.
- NO excuses!* If the people you are with give you a hard time for heading toward the stairs instead of the elevator, so be it. It’s only a week, and I’m sure they’ll still be your friends after you meet them on the 5th floor. But again — no shoving. I don’t want to get any emails saying you threw somebody off an escalator so you could walk up. I won’t be proud of you and you WONT get a gold star for the day.
- Had a long day? Tired? I don’t care. Take the stairs.
Why stairs? Simple. If you only use the stairs for a week, think about how much more activity you’re getting without even thinking about your gym sessions. Escalators and elevators were designed to get you somewhere faster, but when you’re only going a flight or two, stairs are often faster anyway. For some of you, this might be a habit you already have (hooray!), but we could all use a little reminding sometimes. I use the stairs at least 90% of the time, but there are some days when I’m known to just stand on an escalator and zone out. Not this week! All stairs, all the time.
I’ll give a shout out to those of you who climb the most flights of stairs in a day… so send some emails my way when you have an especially good day!
One more thing, I’m going to do a post soon about goals, but I also want to find out what some of your fitness and nutrition goals. Send me an email this week with your goals, and next week I’ll do a post highlighting reader goals. There is a purpose behind this, I promise! So start thinking about it, and email me at email@example.com by Saturday. (All goals will be posted here anonymously if you wish!!)
Happy climbing 🙂