Introducing The 3x a Week Challenge
I don't know about you, but I have a hard time building new healthy habits, especially when I've fallen off the wagon. You do great for a while, then it's really, really hard to climb back on. You do well a day or two and then ice cream happens or beer or you skip the gym and next thing you know you're up to your elbows in Popcornopolis, wondering what happened to your youth.
Kathy started going to a Spin class recently. Admittedly, I thought she might not like it -- she's always been a walking sorta gal, but she totally did! Then she made a commitment to make it to spin class 3x a week (after purchasing a padded seat cover! VERY important!)... and she DID it. Now, for gym bunnies this might not seem all that big of a deal, but I was impressed. Spin is hard -- or uh, at least I'm guessing it's hard. It looks hard. People sweat a lot.
So, yeah, ok, I've never done it. But I've thought about it... In fact, there are a lot of different things I've wanted to try and/or stick to, but sometimes you need a little inspiration... like Kathy.
After talking about it, Kathy and I decided we should make this 3x a week commitment an on-going, weekly challenge to share with you fine folks. So here we go!
The 3x a Week Challenge
Purpose:
- To build healthy habits by starting out with a managable commitment of 3x a week.
- To bring variety into your workouts/lifestyles/regimes by creating the opportunity to try something new.
- To participate in a group activity, which helps us stay accountable.
Requirements (this is easy!):
- Pick a healthy habit you'd like to try to build (spin class, yoga practice, meditation, cooking healthy meals, taking your vitamins, drinking water, cardio -- whatever you need to work on or want to try).
- Commit to doing it 3x a week for one week. That's it. If you pick something like underwater hula clogging class and it sucks -- well, you've only committed to 3x a week. By the end of the 3rd class, you've given it a fair shake and can decide if you want to return or re-up for a different habit the next week.
- Share your commitment by leaving a comment here (or in any 3x-a-week post.) with your chosen healthy habit and/or tweet your accomplishments daily or weekly or whenever by using #3xweek so we can all follow along.
That's it! 3x week for a week. It doesn't matter what days, as long as it's 3 of them. The next week you can change it up or keep going with your existing habit or even piggyback habits (i.e., week 1, try spinning 3x a week, week 2, try spinning and cooking healthy meals 3x a week, etc.). It's entirely up to you what you choose and how you work it -- all you have to do is commit to 3x a week, be it one habit or five.
I'm excited about this! Kathy's newfound love of spinning has inspired me to try some new things and reminds me that 3x a week is not going to kill me. Chances are if you start with 3x a week (like M-W-F), you'll fill in the 'off-days' with your habit over time. If I vow to take my vitamins, which I'm notorious for forgetting, 3x a week -- it's likely I'll take them daily. But we all have to start somewhere, so whatever your healthy habit is going to be, 3x a week gives you chance a success -- and we're all about celebrating successes, even the smaller ones. Eat healthy Monday, but bollocks it up Tuesday? That's ok! You still have 2 more times to eat healthy -- and that's a success!
3x a week. Can you commit? Join us! (and don't forget to hashtag your tweets with #3xweek!)
They Said Stuff!
I suppose I should say what I my healthy habit is going to be, eh? This week, I pick yoga. My inner overachiever wants to pick like 5 things, but I know I should just start with one: yoga. Yoga 3x a week—be it a class or home practice—yoga, yoga, yoga.
And you?
WOO! So since I unofficially started last week and did 3 spinning classes, I’m going to try something new thing week that I’ve been trying to force myself to commit to:
Do moderate weight training 3 x a week this week.
Today I did my usual spin class because now that I got into it, I really like it and I think I will piggy back the weight training on top of the spinning this week. I have a ton of things I want to do this week but in 3 x a week tradition I’ll commit to adding this one thing.
I’ll be tweeting along with you… #3xweek
I want to do this!
I will run 3x this week (I’ll be in hot horrible Texas so it’s a challenge!).
Welcome aboard, Sarah! I’ve lived in Texas, so I totally understand. :)
Sign me up. I will get out and go for a walk 3x this week. It may only be around the block, but I will walk somewhere beyond my mailbox.
I already do the Spinning thing three times a week, but that’s because after a few years, it’s just habit. So..my challenge will be to do my kettlebell swings three time a week (I’ve been lucky if I get em in twice…ugh).
I appreciate the push. It’s encouraging to see other people try new things as well.
I’m in and since it’s not going to be as hot as hell this week, I’m gonna go for walking. I could use some time outside for sure.
I love challenges, my problem is always the follow-through. But 3 times a week doesn’t sound intimidating, so I can do that. This week I will finally try that EA Sports Active game for the Wii. My boyfriend loves it and has been telling me to try it for a long time. This is just the kick in the pants I needed!
Yay! I’m excited to see people up for the challenge. :)
This is a fab idea! I do cardio 3x a week already (BodyPump/BodyFlow take up my other 4 days), so that’s my commitment—to keep doing it. And, my vitamins! I like that idea. Cause omg, I am baaad to forget them, too.
My usual, unspoken goal is to do some form of exercise 3x a week, so I’m in! Life has been busy and getting in the way lately, so it’s been more like 2x a week, but I’m going to make some extra effort to squeeze it in 3x this week. And just so I don’t cheat later, I’m stating up front that walking the dog doesn’t count - beagles walk to slow because they’re too busy sniffing everything! :)
Oh and Emily, you should definitely give the EA Sport Active game a try! I’ve always hated exercise, but that game is what got me into the habit of exercising every week. I guess it helps when it feels like you’re playing a game :)
Woo! Don’t forget to tweet your progress with #3xweek. Can’t wait to see it in action. Yay for follow-through!
Ok, I’m in. I’m going to do the “Metabolic Effect” workout three times this week. Watch me go! Starting tomorrow.. (Did Yoga today) GO us!
My efforts keep getting sabotaged… so tomorrow I am going to a STEP class. My first ever!
OK! I’m in! It’s too hot here to go outside… I hate heat.
So I’m signing up for 3X a week with the Wii! I really want the new dance work out wii… but blah, $50 bucks I don’t have at the moment! :)
Good luck to ya’ll
I think we need 3x week badges to put on our blogs! :)
Thought I’d check in and say I completely messed up with my original challenge…to do kettlebells three times this week. I woke up Tuesday with a completely messed up foot, so that was scratched. BUT…I challenged myself to get back on the One Hundred Push Up track and…I did it! Going to be a tough one to do next week but I will try again.
I hope all went well with everyone this week!
Since I am training for this (BLASTED!) half-marathon in November, I guess I should be running 3x a week. I have hit a 5-mile plateau so my new goal is to run at least 5.5 miles 3x a week.
Hold your breath…
An inltelignet answer - no BS - which makes a pleasant change
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