So here we are at the end of 2014, and it’s been a crazy, awesome, roller-coaster ride of a year (at least for me). The highlights? I created a fabulous Facebook group for curvy runners, launched the first-ever Running With Curves virtual 5K and a 6-week online running course, and even opened a t-shirt shop.
There were a few challenges too – I had to fight my local township over a zoning issue with my personal training studio (I won) and had a skin-cancer scare early in the year (got through that with an ugly scar but a clean bill of health).
Throughout the entire year, I ran. One foot in front of the other, one workout at a time. It kept me grounded, happy and focused – and I crossed a few finish lines along the way.
Even though I ran more this year than any other – a fact of which I am crazy-proud – I found myself losing my way with nutrition in a big way. I coped with stress by eating – all of those comfort foods that I’d pretty much banished from my life a few years ago crept back in slowly, until I found myself 30 pounds heavier in December than I was in January.
Fortunately, I’ve done enough work on my self-esteem and confidence that it doesn’t really bother me that I’m wearing a larger size. I’ve learned to love and appreciate my amazing body no matter what. I’m all about that bass.
But there is something that does bother me. At this weight, running is a LOT harder. I don’t feel as energetic as usual. My joints are starting to feel achy and stiff. And that is completely unacceptable. Losing track of my healthy habits has interfered with one of my favorite things in the world! Not cool.
So the January 2015 Challenge is going to be all about re-establishing healthy habits. We’re going to start slow and steady, and go about this in a sustainable way, rather than making big, sweeping changes all at once.
Sure, it’s tempting to draw a line in the sand and decide that everything will be different starting…NOW. Unfortunately, that approach usually backfires. After a week of vigilance, thoughts of deprivation start to pop up and next thing you know, you’re face down in a plate of cupcakes.
That’s why we’re going to go about this just like you’d train for a race. Build up little by little, one step at a time. If you want to run a marathon, you don’t start by running 26.2 miles. You start by running 3. Then 4. Then 5. The same applies to building lasting habits.
Here’s how it works:
- Pick four new habits to implement in January – one per week.
- Pick a weekly reward for accomplishing your goal.
- Week 1, practice habit #1 daily. Record it on the tracking sheet.
- Reward yourself if you complete it 7 days in a row.
- Week 2, practice your habit #1 daily, along with your habit #2. Record your results on the tracking sheet
- Reward yourself if you complete both habits 7 days in a row.
- Weeks 3 and 4, continue building. By week 4, you should be practicing your 4 new habits every day.
It sounds easy – and it is – but it’s important to set yourself up for success. Here are some guidelines:
- Make it small and reasonable – a stretch from where you are, but not completely overwhelming when you think about it
- Choose something that you want to do permanently – not a temporary change that you’ll stop doing when you reach a particular goal
- Make it easy on yourself – choose something that won’t require a lot of preparation or extra time
- Understand why each habit is important to you, and what you expect to get out of doing it.
- Habits can be fitness or nutrition related, or can be totally different. It’s totally up to you!
DOWNLOAD THE CHALLENGE SHEET TO KEEP TRACK OF YOUR PROGRESS!
Don’t worry – after you’re done with this challenge, there’s no need to stop. Print it out and repeat it as many times as you want! February’s challenge will be right back to running and fitness, and you’re gonna love it.
Are you in? What habits have you chosen?
CHECK OUT THE OTHER MONTHLY CHALLENGES HERE
Robyn Lobsinger says
I’m totally in! Tossing out the soda pop, giving myself only one alcoholic drink per week, doing some type of activity during commercials, getting up early to workout and going to do one meatless dinner per week.
Steve Carmichael says
Keep up the challenge! I’m impressed! I am a stress eater as well. Overweight, I am in a work challenge to lose 25lbs. However for me it is less about the lbs, and more about making healthier choices. You have already done that. Keep rocking and Happy New Year!
Diane says
Just what I needed. Wrote my goals down ready to go!