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5 Steps to Becoming Simply Fit: #SimplyFitChallenge w/ Free Printable

#SimplyFitChallenge:

Simply fit! What is it? The #SimplyFitChallenge is a cooperative effort, hosted by a group of bloggers, known as #SimplyBloggers, who want to get simply fit and urge you to do the same.

Let's get SIMPLY FIT! An ongoing fitness challenge that will help you get simply fit, at your pace

We are bloggers with families, who have little time for fitness and just like everyone, we need accountability and workable fitness routines, therefore, we have agreed to work together, over the next several months, to bring you tips, tricks, and ideas from several perspectives; in hopes that you will join us on a journey to becoming simply fit.

 

Every couple of weeks we will each post new ideas and new challenges to bring you one step closer to becoming more, simply fit than you are now.

 

No matter where you are on your fitness journey, couch potato or marathon runner, there will be something here for you. I hope while you are “Hiking to Health” on The Crunchy Trail, you will also join the #SimplyBloggers group and become simply fit.

At least once each week I will post a recipe, challenge, or “Get Moving” idea to help you along the way.

This week, I’ve added a 9 page workbook, with pages for all the steps included.  Please see Step 3 for more information. 🙂

 

(You will find links to the other bloggers from the #SimplyBloggers group, at the bottom of this post.)

 

5 Steps for getting started on the #SimplyFitChallenge

Let's get SIMPLY FIT! An ongoing fitness challenge that will help you get simply fit, at your pace

Step 1: Be Aware

 

Be aware of everything you are doing. Being simply fit, starts with being simply aware.  Be aware of your sleep time, your moving time, the foods you eat, and the water you consume. Don’t fret if you are getting 4 hours of sleep and living on Mt. Dew and Cheetos, we will talk about that in the other steps. This isn’t a SUDDEN and COMPLETE lifestyle overhaul. This is a slow and steady hike, making small changes and new habits. Becoming simply fit will take time, and it is not going to  make you an Olympic super star, it’s simply going to get you in better shape than you are now, no matter where you are starting.

  • Be aware of your sleep:

Healthy sleep is 8 hours per night, maybe even more. However, we aren’t trying to reinvent the wheel, we are simply becoming aware of the amount of sleep we are getting, and the things that are interrupting that time.

  • Be aware of your movement:

Moving is the key to getting fit. You don’t have to run a marathon or spend 2 hours at the gym each day, you simply need to MOVE. Don’t try to add a 1 hour routine into your day right out of the starting gate. Doing that only insures failure. Instead, just be aware of when you are sitting too long and when you are up moving. What movements are you doing? Can you do more?

  • Be aware of your foods:

Are you living on Mt. Dew and Cheetos? I did at one time. You don’t have to give those up, not yet. Right now I just want you aware of them, take note of what you eat and when you eat it. Are you eating out of boredom? Hunger? Sugar spikes or dips? Are you skipping meals? Eating healthy is huge, but you can’t change it all in one day. Start by making notes about the foods you choose.

  • Be aware of your water intake:

Water is the substance of life, water is necessary to a healthy and fit body. Are you drinking enough? If not why? Again, take notes? Are you where you need to be or could you make improvements?

***The Free Printable in Step 3, will give you pages and ideas for keeping your awareness written down. 🙂 ***

Step 2: Set your goals

 

We are just getting started, therefore we need to have a starting point. Make your goals according to your current status, not where you want to be 6 months from now. These should be small, achievable weekly goals. Setting our goals too high will lead to disappointment and possible failure. A busy mom of 6, that homeschools, and blogs, can’t possibly do 2 hours at the gym every day, however she can dance for 15 minutes in the kitchen during class breaks. 🙂

Here are some examples of achievable goals requiring only minor changes.

  • Sleep Goal:

Increase your sleep by 15 to 30 minutes. If you are aware that you aren’t getting the full 8 hours or more of sleep per night, then SLOWLY, very slowly, start to set new sleeping goals. If normal bedtime is midnight, plan to cut everything off at 11:45 for the next week or two, then when that becomes easy, go back 15 more minutes the next week, and so on.

  1. What I’m doing: Going to bed 30 minutes earlier each night. This is as much for my hardworking husband as it is for myself. He has to be up at 4am for work. I tend to stay up long after he goes to bed to finish up my “chores”. Also taking a 20 minute power nap or reading break when the babies go down for a nap.
  2. What that looks like: Putting the babies down 3o minutes earlier, making sure dinner is a little earlier, turning off the computer, phone and emails. I have set up a charging station in my living room, to keep me from checking emails and social media after my bedtime.
  • Movement Goal:

Increase your movements. Again, make this an achievable goal. Don’t push for greatness all at once. You’re busy, your schedule is already full. Shoot for something that doesn’t overwhelm you or make you feel like you have to revamp your entire schedule to do it. Don’t run out and buy a bunch of exercise DVDs or a gym membership, save that for later, when the habits have been established and you know what you love. For now, just make a goal to move more, move purposefully, everyday.

  1. What I’m doing: I’m going to walk more, dance more, and do a few push-ups each day. (ok, girly push-ups) My goal is to add 30 minutes, each day, not all at once, to my moving time. Right now I get side tracked with Mom things, and forget to move. (No laundry and dishes don’t really count) So I am going to be intentional about my movements.
  2. What that looks like: For me it is simply dancing to a funny song with the toddlers for 10 minutes after breakfast and before morning Bible time. It is stopping and doing 10 push-ups with the 10 year old boy between math and science. It is walking a few laps around the house with my 14 year old daughter, when she takes her walks, to catch up on the latest teen gossip and chit chat. Playtime with toddlers by doing leg-lifts and crunches with them on my legs or belly.  No, I’m not counting, I may do 10 or I may do 50, the point is, I will move for 10 or 15 minutes at a time, doing something that will use muscles or increase my heart-rate.
  • Foods Goal:

Did you look at your foods? Are you skipping meals? I tend to forget breakfast. Are you drinking 2 liters of Mt. Dew per day? Are you a healthy eater but tend to snack too much? What are you doing wrong? Find those things, write them down, then eliminate something, start small. Don’t fail because you tried to revamp your entire diet in one day. Make it a point to eliminate or add ONE thing for the next few weeks. Then, in a few weeks, add or eliminate something else.

  1. What I’m doing: Adding in breakfast and cutting some sugar. I’ve been a breakfast skipper most of my life. I’m just not hungry in the morning, but I know it is important fuel for my day, important for balancing my sugars from the long night, and important to keeping my metabolism working. Lately I’ve been cheating on the sugar, summer has been a time of lax meals, chips, sodas, and desserts.
  2. What that looks like: I’m starting small, I plan to have some cheese and grapes, or peanut butter and apples, maybe granola and yogurt or just a handful of mixed nuts. Nothing major, but I am setting an alarm to remind me to eat. So instead of straight coffee, I’m going to add something, some little something, each morning, within 1 hour of my wake up time. Sugar, I’m not doing anything drastic, I’m just going to be aware of what contains sugar and try to find alternatives. I will go back to more home cooking, and less easy grab. Desserts will become a monthly or twice monthly treat; an exception instead of the norm.
  3. For more on food goals and healthy eating, check out some of our other posts:  The Crunchy Trail : Real Food
  • Water Goal:

Increase your water intake. Unless of course you are one of the good ones that  consumes half of their body weight in ounces of water per day, which is the recommended amount. Your goal is one half of your body weight in ounces. So if you weigh 150lbs then you need 75 ounces of water per day. However, don’t drown yourself, don’t try to start that all today. Start with small increases.

  1. What I’m doing: 24 ounces per day increase. Currently I drink about 8 ounces of water per day. (Yeah I’m aware, that’s HORRENDOUS) So my new goal, is to set times to refill my 16 oz, cup and consume at least 32 ounces, per day, for the next few weeks, then increase my goal again if I have succeeded at the first goal.
  2. What that looks like: I plan to have 8 ounces when I wake up, 8 ounces after coffee, 8 ounces with lunch, and 8 ounces before bed. Sure I could probably get more in, but as much as I dislike drinking water, I would probably skip half of the time anyway. This small goal is way more achievable for me.

Step 3: Write it down

 

I  want to hold you, and myself, accountable, so I am sharing my “Get Started with the #SimplyFitChallenge” printable. In exchange for your email address you will receive a printable that helps you log all the steps you are taking.

You will receive no spam, only emails that pertain to this challenge, and you can always un-subscribe at anytime.

I’m offering this free printable #SimplyFitChallenge log-boook, to give you a small book for awareness notes, goals, and for logging everything you do toward those goals.
You can sign up to receive this printable here:



Step 4: Don’t give up

 

 Just don’t give up.  DON’T.  Just DO.NOT.GIVE.UP!  No.Matter.What.

 

You will have bad days, you will have days when not one goal is met, you will have days, when not only do you miss your goals, but you actually do worse than before you started.

It is O.K., just write it down anyway and strive to improve the next day.

We aren’t preparing for the Olympics, we are preparing for life, we are trying to get healthier and more fit.  There is no promise of a smoking, hot, bikini ready body, that’s not even what we are shooting for. Instead, we are aiming to be better than we were yesterday, healthier than we were last week, and just simply fit.  That looks different for everyone.

We aren’t doing weight, we aren’t doing pant size, we are just working on getting simply fit. Anything else that happens; lost pounds, lost inches, increased stamina, etc. are just :

SIMPLY EXTRAS!!

 

Step 5: Report Back

 

Please, please, keep me posted on how you are doing.  I want to know. I really do. Fill out this form each week to keep me posted:  

 Or join our Facebook Group : THE CRUNCHY TRAIL and keep up with others and report yourself. 

Or Email me through the contact information on this page.   I really, really, want to see those pages filled out and goals being checked off.  So get moving, get simply fit.  

Be sure you use the #SimplyFitChallenge hashtag, every time you post or share this challenge, so that we can all keep up with each other. 

 
 Get your free, printable, 9 page Simply Fit workbook here

 More simply fit blogs:

Here are the links from the other #SimplyBloggers, that are taking part in the #SimplyFitChallenge, hop on over to their pages for more GREAT ideas on getting simply fit in this unsimple world.  They would love your feedback, comments, and shares.  Please tell them that Heather sent you. 🙂  THANKS!!

 

Jessica from :  Jess Newland

Allie from: Simply St. Augustine

Melissa from:  Blessed Simplicity

 

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