Next 90 Days Wellness Challenge

Live the Next 90 Days, Like the First 30 Days in 2020

I have not had a chance to read her second book, Stop Apologizing by Rachel Hollis, but I did read her first book, Girl Wash Your Face and I loved it!

Life is chaotic and it’s hard to balance everything at once.

She really put it into perspective that you take a step back, breathe, do what you can and you can take care of the rest tomorrow – but most importantly  – don’t be so hard on yourself because you couldn’t do everything in one day!

Our American way is to be on the go, go, go, to work a full-time career while trying to fit in social events, family time, exercise, healthy eating and still take time for yourself between meetings, kids and other life chaos. With a kid on the way just typing all of that out makes me stressed and overwhelmed.

What I like to educate people on and coach them on is to have balance. No one is perfect and I want to help you all ring in year 2020 by living the last 90 days in 2019 as you would your first 30 in 2020 to help keep you moving in a healthy/positive direction.

I was inspired to host this challenge as it was started by Rachel Hollis in 2019. Let’s end 2019 on a healthy note and ring in 2020 together!

It takes 21 days to create a habit, but it takes 90 days to create a lifestyle.

You don’t need to be a superhero and do everything in one day. But, if you focus on a few things for yourself on a daily basis you will have more energy to live a happier, healthier and well-balanced life during the stressful holidays.

With the holidays right around the corner, it is so easy to drop all the healthy habits that you have achieved in the last 9 months and to just say the heck with it, it’s the holidays only to regret it once January 1 smacks you in the face.

Fitness Strategy Session

I am guilty of it!

That doesn’t mean that you can’t have fun during the holidays. Aim for the 80/20 rule. Stick to healthy habits 80% of the time but allow 20% of unhealthy habits if it helps us stay on track. This will help us to not throw your 2019 progress out the window to only have to start back over in 2020.

Who’s in?

For those of you who would like to join us, please download our FREE Next 90 Day Challenge worksheet. Print it out and display it somewhere you’ll see it daily and have the ability to track your progress. Each day that you complete one of the wellness habits, check or fill in the square.

The Wellness Challenge Habits

WaterDrink half your bodyweight (in lbs) in ounces of water each day.

SleepGet 8 hours of sleep each night.

Meal Planning + Grocery Shopping + Meal PreppingEach day spend time planning, shopping, prepping or enjoying a healthy meal that you’ve made yourself (or with the help of your friends and family).

Physical ActivityMove your body every day for at least 30 minutes. This could include time spent on cardio, strength or resistance training, yoga, walking, stretching, etc.

Self CareComplete one act of self-care every day. This could be 5 minutes of meditating, journaling or getting a massage.

Need help with accountability or support? Reach out to us here at the gym or on social media. Have advice or tips you want to share with our other members and staff? We’d love to hear from you!

Good luck & have fun!

 


 

Want to learn more about Health Coaching and/or Personal Training? Schedule a free 30-minute strategy session with our Director of Training Services and see if it’s good fit for you.

Schedule a FREE 30-Minute Strategy Session

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

*Results may vary