6d ā¢ General discussion
š„ HABIT POINTS CHALLENGE š„ (aka progressive overloadā¦ for your lifestyle)
Hereās the deal:
Each week you get a points budget to āspendā on habits.
Harder habits = more points.
Easier habits = fewer points.
You choose what fits your lifeā¦ but you still have to EARN it.
š Weekly Points Budget
Week 1 = 10 points
Week 2 = 12 points
Week 3 = 14 points
Week 4 = 16 points
(Optional Week 5 = 18 points)
ā
Level 1 Habits (1 point each)
ā¢ 5ā7k steps/day (hit 5+ days)
ā¢ Water at each meal
ā¢ Take the stairs (no elevator)
ā¢ 20ā30g protein at breakfast
ā¢ 1 fruit/veg with 2 meals
ā¢ No liquid calories (soda/juice/fancy coffees)
ā¢ Research menu before eating out + choose ahead
ā¢ 1 mindful meal/day (slow down, no phone)
ā¢ If drinking: 1 water per alcoholic drink
ā¢ Stop eating 2 hours before bed
š„ Level 2 Habits (2 points each)
ā¢ 7ā10k steps/day (hit 5+ days)
ā¢ Water goal: ~Ā½ your bodyweight (lb) in ounces/day
ā¢ Strength train 2ā3x/week
ā¢ Hit your protein goal daily
ā¢ No fast food all week
ā¢ Alcohol max 1 day/week
ā¢ No snacking after dinner
ā¢ 1 high-protein meal prep day
ā¢ Hit your fiber goal (25g women / 30ā38g men)
ā¢ Eat out max 2 meals/week
š§Ø Level 3 Habits (3 points each)
ā¢ Strength train 4x/week
ā¢ Hit your protein goal daily (full target)
ā¢ No alcohol all week
ā¢ 7ā8 hours sleep/night (average)
ā¢ 13ā15k steps/day (hit 5+ days)
ā¢ Track nutrition daily (calories + protein)
ā¢ No ultra-processed snacks all week
ā¢ Protein at every meal (4 meals/day)
š Simple Rules
1) Daily habits count if you hit them 5+ days
2) Weekly habits count once if completed
3) Pick at least 1 nutrition habit weekly
4) Donāt pick habits that cancel each other out (ex: āno alcoholā + āwater with alcoholā)
š COMMENT āINā and tell me your Week 1 picks (10 points).
Letās build momentum firstā¦ then we level up.
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š„ HABIT POINTS CHALLENGE š„ (aka progressive overloadā¦ for your lifestyle)
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