Today (11-24-21) is the last day of the 40 day challenge. I hope you have been pleased with your progress.
However, several PAX including the NANTAN himself (Broke) have asked that we take a break for Thanksgiving and then get back on the program between Thanksgiving and Christmas so here you go….
Twenty more days begins one week from today. December 1st through December 20th will be the test and by then hopefully you can sustain the habits of eating cheat meals occasionally.
Workout 20 times! Either hit it daily or get a few two a days. This should give you a great end of year push to maximize your goals and set yourself up for a great start for 2022.
TWO CHEAT MEALS IN DECEMBER! If you hit ten workouts in the first ten days, you earn one more.
Let’s get it.
Forty Days of Discipline
Back by popular demand, the 3rd version of the Forty Days of Discipline is starting this weekend. This year, we will be working on eating clean and increasing our workouts. No matter how good you think your King and Queen are, you must acknowledge that we can all do a little better. The principles for the 40-day challenge are simple so don’t overcomplicate it. This will have us ripped and lean just in time for Thanksgiving.
This 40-day wellness initiative begins on October 16th and ends on the day before Thanksgiving Day, November 24th, meaning you eat clean on the 24th and then stand by to get some on turkey day.
EXECUTIVE SUMMARY: Workout a minimum of 5x per week from October 16 through November 24th.
Don’t eat sweets, soft drinks, or junk food. Four cheat meals in total unless you earn more. Don’t drink alcohol. Hold yourself accountable by journaling your efforts.
What is required?
Fitness:
You must work out a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model. Any workout that is a minimum of 30 minutes counts. This could include running, cycling, rucking, any F3 workout or workout you put together at home. Two a day workouts count as two workouts. Example, you complete an F3 bootcamp in the morning and a minimum 30 minute jog in the afternoon=2 workouts.
Diet: No gluten. (Just kidding)
No Mountain Dew (T-Square), other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc. You know what your food vices are so stay away from them. Fast food is allowed if it is salad or chili and unsweetened tea or water. (A special exemption is being made for fast food for those participating in the Bourbon Chase)
A protein shake within 30 minutes of ending the workout. This is the only expense. Get some protein powder and a shaker bottle and make it a habit. Drink more water.
You are allowed four cheat meals. Your choice but they must be named and claimed. If you work out more than 5 times per week, you can claim an extra cheat meal. An example is a couple of slices of pizza but don’t blow it on a whole pizza. Even though you will be getting the workouts in you can’t out train a bad diet.
Alcohol: I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink. However, I am not recommending anything here. Limit yourself or at least earn your alcohol by pushing the rock. Moderation in all things, including moderation.
You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only. I use the “notes” on my Iphone since I always have it with me. I have journaled all my workouts on my phone since 2017. It is helpful to look back and see types of workouts, two a days, and extra credit workouts that make journaling worth it. You can also see where you failed to work out and why. It is a good habit. I also document injuries or other things as a record of why workouts were modified or changed up. I suggest getting an accountability partner, naming your goals, and holding each other accountable #ISI
Enjoy Bottom’s Up at Primal this Friday because the discipline starts Saturday. Get after it.
