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<\/figure>\n<\/div>\n\n\nWhat is a Habit-Based Challenge?<\/h2>\n\n\n\n
From AI: <\/p>\n\n\n\n
\n“A habit-based challenge is\u00a0a structured, time-bound commitment to consistently perform a new, small daily action\u2014such as drinking more water or daily journaling\u2014designed to rewire behavior, increase self-discipline, and create lasting lifestyle changes.”<\/p>\n<\/blockquote>\n\n\n\n
We’re not new to “Challenges”. <\/h2>\n\n\n\n\n\n\n\n
Back in 2010 and 2011 we ran our 12-week “Fat Blast Weight Loss Program<\/a>” and in 2019 and 2020, we ran our 6 week “Stay Off the Scale<\/a>” Challenge. <\/p>\n\n\n\n
We know challenges work. They promote Community within the gym and they provide group support and accountability to members. We also provided prizes (incentives) and recognition<\/strong>.<\/p>\n\n\n\n
Habit-Based vs. Weight Loss Challenges<\/h2>\n\n\n\n
Weight Loss Challenges focus on losing weight where habit-based challenges focus on making permanent changes.<\/p>\n\n\n\n
During our Fat Blast meetings, we discussed what healthy eating and healthy weight loss looked like. We talked about the importance of protein and the problems with sugar.<\/p>\n\n\n\n
I was shocked during a weigh-in when one of the women said that all she had since the day before was a can of peas .<\/p>\n\n\n\n
When you make the scale the metric for success, participants do anything they can to get the number they want. (That’s one reason our “Stay Off the Scale<\/a>” challenge was our next one.)<\/p>\n\n\n\n
The focus of Habit-Based Challenges is in changing the system that produces the negative outcome; e.g. cutting out sugary snacks for fat loss.<\/p>\n\n\n\n
Why Are They So Popular?<\/h2>\n\n\n\n
As forementioned, it’s because they work.<\/p>\n\n\n\n
Where willpower can wane when someone is under stress or is sleep deprived, habits survive. It’s not willpower that creates success, its the formation of productive habits.<\/strong><\/p>\n\n\n\n
\n“Nothing sustains motivation better than belonging to the tribe. It transforms a personal quest into a shared one.” Atomic Habits<\/em><\/p>\n<\/blockquote>\n\n\n\n
So why focus on counting calories or counting steps and depend on waning motivation when you can put habits in place that stick to achieve the same objective?<\/p>\n\n\n\n
We’ve known the power of habits for decades. Several popular books have been written on the subject, including one of my favorites, “The 7 Habits of Highly Effective People” by Steven Covey. <\/p>\n\n\n\n
My new read is “Atomic Habits” by James Clear. It was released in 2018 and is a NY Times #1 Best Seller with 20 million copies sold. This is an excellent resource for learning the power of habits and the best way to change them.<\/p>\n\n\n\n
The Keys To a Good Habit-Based Challenge<\/h2>\n\n\n\n
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- Small, incremental changes. Not trying to fix everything at once!<\/li>\n\n\n\n
- Simplicity in execution<\/li>\n\n\n\n
- Group Support<\/li>\n<\/ul>\n\n\n\n
We’re Doing It!<\/h2>\n\n\n\n
We’re planning to have our first Habit-Based Challenge in April!<\/p>\n\n\n\n
The habits we will be focusing on:<\/p>\n\n\n\n
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- Drinking enough water<\/li>\n\n\n\n
- Eating enough protein<\/li>\n\n\n\n
- Cutting out sugary sweets<\/li>\n\n\n\n
- Getting our exercise\/activity<\/li>\n<\/ul>\n\n\n\n
We’ll also add one BONUS habit of the participant’s choice.<\/p>\n\n\n\n
We hope you’ll join us!<\/p>\n\n\n\n
Ron<\/p>\n\n\n\n
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Our plan for the gym is not just to get bigger, but to get better at delivering results to our members. In this effort, I bought a pile of books and hired a consultant. Both agree: Habit-Based Challenges are a great way to support member success. What is a Habit-Based Challenge? From AI: “A habit-based … Continue reading Habit-Based Challenges<\/span>