Get back to basics: A 30-day challenge that actually helps your long-term fitness goals

Sunrise walk in forest

Get back to basics 30-day challenge that actually helps your long-term fitness goals

Have you ever sat down alone in a quiet room and taken time to think about what’s important to you?

The few things if practiced over and over again would greatly increase your quality of life?

  • Your health
  • Your happiness
  • Your relationships
  • Your whatever else is important to you

Forty years on this earth 🌎 and I’m embarrassed to say I’ve never done this. I thought I had – but not really.

This morning while pooping, because that’s where all good thinking happens. I thought about the simple practices I could do every day that may make a big impact on my life.

  • Going on a walk every day (at least 30 minutes)
  • Eating 3 balanced whole food meals a day*
  • Going to bed and waking up within the same window each day
  • Meditating/mindfulness practice for 10-minutes every day*
  • Reading 10 pages every day
A box of important notes

* 3 balanced whole food meals for me means lean protein, veggies, starchy carb or fruit, and healthy fats that I cook at home.

* A mindfulness practice may also be sitting still and being with my thoughts, feelings, and emotions.

I was very tempted to continue adding to this list. Things like traveling, having meaningful conversations, writing, working out, and more are all very important to me as well.

But some of these things I can’t do every day. Plus, the likelihood of me being able to stick to any practices greatly diminishes the more I add to it. So I’m going to start here.

For the month of August, I’m challenging myself to “get back to basics.”

I’m going to practice these 5 things and track my adherence using this habit tracker I found on Amazon.

At the end of the month, I will review the experiment and decide what worked for me, what didn’t work as well as I’d like, and how I can adjust in the coming months to live a healthier and happier life.

That may mean taking things off this list I don’t find value in. Or adding to it if I feel confident I can handle the additions.

Why do a get back to basics 30-day challenge?

Mostly because I think humans are really terrible at focusing on what’s important. The few things that when done over and over again make our lives better.

Instead, we chase shiny objects, debate minutiae, and distract ourselves so we don’t have to face how we really feel about ourselves and our lives.

I’m hoping this will be the start of me simplifying my life, and act as a catalyst for bringing back more focus and mindfulness to it. An opportunity to do more of the important things and forget about the rest.

Would you like to join me? What would be on your “getting back to basics list?”

Reply directly to this email and let me know. I read and reply to every message that I get.

Cheers 🍻,



Today’s post was a sample from the ‘Build a body and life you’re proud of newsletter.‘ When you join, you get access to my free 5-day body transformation course. Specifically created to help you build sustainable fitness and nutrition habits. All while helping you lose your first 5-pounds. 

Photo by Emma Simpson on Unsplash