You may have heard about the Whole Life Challenge — an 8 week nutrition, exercise, + lifestyle plan. Starting a new fitness journey might seem intimidating at first, but luckily this challenge isn’t about perfection — it’s about empowerment + small daily changes for a healthier + happier life. Read on to learn how you can join the Challenge, too —
WHAT IS IT?
The Whole Life Challenge was created in 2011 by two CrossFit members, Michael Stanwyck + Andy Petranek, who wanted to help people stay motivated + healthy, even after leaving the gym. The Challenge involves nutrition, exercise, stretching, drinking water, reflection, + weekly lifestyle challenges to get 5 points apiece. Stanwyck explains that “it’s a very holistic approach to just being well. It’s all of the daily habits, like sleeping, relaxing, connecting with other people.” With people all around the world participating, you’ll have lots of support to keep you motivated [plus your #BoltBabes cheering you on!] throughout the Challenge.
HOW IT WORKS
On each day of the Whole Life Challenge, you’ll receive points for completing the 7 Daily Habits. Each habit is worth 5 points, giving you a possible daily total of 35 points + you’ll either enter your score via the WLC website or the game app available for download. You can even challenge your friends + family members during the 8-week program.
THE 7 DAILY HABITS
By concentrating on positivity, goal setting, + strengthening your relationships, you might find yourself experiencing new things + improving your overall well-being. It takes practice to form healthy habits, but don’t get discouraged or hung up on the idea of being perfect with it.
You choose 1 of 3 nutrition levels — each with different sets of limitations. 5 daily Nutrition points if you stick to the yummy foods listed for your tier + lose a point each time you *cheat* — using a grocery shopping guide can really help you stay on track [+ cooking with friends makes it more fun!]. It’s also important to make sure you’re staying nourished pre- + post-workout, since you’ll be implementing daily exercise with this Challenge as well. Try keeping a food journal to reflect on your daily eating habits + track your progress as you reach your goals!
The Whole Life Challenge doesn’t regulate what kind of exercise you do or the intensity of your workout — it’s all about exercising in ways that make YOU feel your best for at least 10 minutes a day [really — that’s it!]. While you reap the many mental + physical benefits of exercise, make sure you’re keeping it light + body positive — don’t forget why you chose to start your fitness journey in the first place. Plus, everyone loves an excuse for new Fitionista gear ; )
We’ve all been told that stretching is good for you, but it’s easy to skip over that important part of our overall health when there are so many other things on our minds. We often limit our range of motion by sitting all day, with limited time to get up + move around, but 10 minutes of daily stretching can help alleviate pain, making you feel better + stronger.
Most people probably don’t get enough sleep, but resting is incredibly important for our mind + body to reflect on the day + rejuvenate for the next one. It can be difficult to get in the recommended 7-9 hours of sleep during our busy lives, so the Whole-Life goal is to sleep for the duration that leaves you feeling most rested. If you struggle with insomnia or setting a bedtime routine, try out these long-term sleep remedies to help you catch those ZZZ’s.
Water is the most essential ingredient to life, so reap the benefits of staying hydrated! The Challenge suggests that for daily intake, drink the number of ounces of water equal to your bodyweight [in pounds], then divide that by 3. To shake things up, try bringing fruit-infused water to that next spin class!
Each week of the Whole Life Challenge introduces you to a new lifestyle practice. The idea is to experiment with these practices to see if they’re worthy of long-term inclusion into your life after you’ve completed the entire Challenge. Some ideas might include a week without complaining, incorporating meditation into your daily routine, + picking up a new book to read. When you open yourself up to new experiences, you might surprise yourself with what you’re capable of // enjoy most.
At the end of each day, write briefly about how it went. Reflection is open-ended — it’s a time to be thankful, keep track of your goals + accomplishments, ++ set intentions for the next day. Make it your own by writing a story or jotting down an inspirational quote [or two : )]. The CHAARG 5-Minute Journal Guide is a great place to start.
The Whole Life Challenge is about finding what works best for you. Keep taking healthy steps towards bettering yourself, because at the end of the day your fitness journey is entirely what you make of it. Let us know if you sign up for the Whole Life Challenge [#WLC] + keep us updated on your #inCHAARG Insta ; )
++ Cassie [cassiem_inchaarg] // Belmont CHAARG