Starting tomorrow, we are beginning our ORA 90 day challenge to help you stay consistent over Summer. As we all know when the sunshine hits that patio with drinks looks more appealing than going to the gym for a hot and sweaty workout.
Remember, this 90-day challenge isn’t about how much weight you lose but the experience and journey you’ll go through with your fellow Ora family. We are all in this together, and we want to see all of you succeed in some shape or form. Success for this challenge could only mean you don’t skip any week during the Summer or eating more vegetables. It can be anything small as long as it’s achieved through the next 90 days!
To start you off on the right foot, we wanted to share five tips to follow during the challenge to help ensure your success and see some changes not only in your body but mind and soul.
1. Nutrition is King.
You can’t out train a bad diet. I think we all know this but choose to ignore it. The idea of eating a bunch of food that might not be the best choice one night then coming to the gym the next day to “work off the pizza” doesn’t work the way you think.
You want to focus on whole foods 90% of the time and the other 10% is your wiggle room to enjoy your favorite foods. An example I give to my clients is; if you are eating on average five meals each day, and there are seven days in the week and eating 90% with a focus on whole and healthy foods. That means you’re able to fit in about three and a half meals that are your favorites, like a few drinks on a patio with friends, couple slices of pizza, a burger, and fries, etc.
Focus on plenty of lean protein, vegetables, and healthy fats at every meal, and you’ll be set and on your way to a successful completion of this challenge. With a simple Google search, you can find many healthy recipes that incorporate this, and you might even find your next favorite healthy meal!
2. Exercise at least 3-4 Times a Week
If you’re already training this amount of more, excellent work! The challenge for you will be to continue that consistency over the course of Summer. For those who are coming in once or twice a week, this would be an excellent opportunity to get in one or two more per week during this challenge, and it will be a world of difference.
For weight loss to happen, you need to be in a caloric deficit. You can achieve this by exercise and calories in food. By adding a couple of extra days in the gym, you can create a caloric deficit weekly, and numbers add up. Imagine if you burned an extra 500 calories per week at the gym and after 90 days you’d have burned 7500 calories. Combine this number with improved eating habits, and you got the recipe for success!
Now, you don’t have to keep coming to the gym for a couple of extra days of activity. Utilize the bright and warm weather and get outside! Go hiking, swimming, biking, running, walking, paddle boarding, kayaking, anything that requires some physical activity. All of these outdoor activities can be counted towards your “3-4 times a week” guideline.
3. Plan Ahead!
This tip might seem basic and easy but how many times have you been in a situation where you had no food prepared, and you get home and order in instead? How many times have you gone to the gym only to realize you didn’t bring your shoes or your entire gym outfit?
These small things add up and can be the limiting factor from seeing the success you want.
What should you do?
Meal prepping on Sundays! Take a couple of hours on Sunday to cook some healthy meals so you can pack them up and take with you to work. You will have an easier time to focus on vegetables, lean proteins, and healthy fats and have better ratios than going out for a sandwich or to a restaurant when you forget your lunch.
Prepare a protein smoothie the night before work if you are in a rush so you can start off with a nutritious breakfast. A simple combination of protein powder, handful of spinach and your favorite fruit can go a long way!
Pack your bag the night before with all your gym gear so you’ll never forget! Or simply place a sticky note at your door to remind yourself to grab whatever you need to crush the day.
The key to success in anything is to be consistent. If you’re going to put your 100% effort in this 90-day challenge, make the commitment to yourself that you’ll be consistent each week.
If your goal is to make it to the gym every week no matter what, then stick to it!
If your goal is to cook healthy meals for each week, don’t go down the easy route and order in, stick to the plan!
The reason why changing anything in our lives is complicated is because creating a new habit takes about four to six weeks actually to stick. But it only takes a couple of days of breaking your new formed habit. This process is the reason why many people fail getting back into the gym during the new year and fall off the wagon by the first week.
5. Become Accountable!
You have a higher success rate in anything if you are accountable for it. Find a friend, have them sign up for the challenge and pledge to each other that you’ll both have each other’s backs.
Plan workout days together, meal prep together, call/text/DM each other when you’re feeling unmotivated. Having someone going through the same journey as you will help a lot.
Did you know anyone can sign up for this challenge? Even if they are not an Ora member your friend from work or even your neighbor across the street can join in on the fun with you.
Find a buddy and stay accountable!
Now, by following the five tips above during the Ora 90 challenge you’ll see success and possibly even win that sweet Apple prize pack!