WORKOUT 5 DAYS PER WEEK
You can follow any program or training style you want. You can count strength training as well as yoga, athletics, or other types of training. For this, the idea is to get active at least fives days each week.
FOLLOW A NUTRITION PLAN
Hitting exact macros or trying a specific type of diet isn’t the goal of this challenge either. Choose any diet that works best for you. We encourage this be challenging, but not all-consuming.
DRINK 1 GALLON OF WATER PER DAY
Optimal hydration has shown to be key for peak performance. It may be the best “performance enhancer” out there.
NO ALCOHOL
Alcohol, even in modest amounts, has shown to inhibit deep sleep, reduce cognitive function, and slow day recovery. For one month, we’re cutting it out of our diet.
30 MINUTES OF MINDFULNESS PER DAY
10 minutes of reading
You’ve heard the saying, “readers are leaders.” Reading is linked to stress reduction, improved sleep, better communication skills. Books are portals into the deep work of others. In this challenge, set aside a minimum of 10 minutes per day of reading.
10 minutes of journaling
Journaling can support improved self-awareness, emotional well-being, stress management, and lead to powerful insights. Again, you’ll aim for 10 minutes of journaling.
We’ll provide optional prompts on this inside of the challenge.
10 minutes of meditation
Finally, we’ll explore a practice that dates back thousands of years: meditation. If you’re looking to bring more awareness to your thoughts and help you bring more insight to what’s going on in your head, this challenge is for you.
