Track: Track your food and liquid for the month of September

Train: Strength Train 2X/week, walk 10,000 steps, ride your bike at least 4 times.

Think: Start or improve your daily journal practice

Why: September is a natural reset month. Kids go back to school, the days become shorter and cooler, and most of us crave a healthy and sustainable routine. Track.Train.Think. Challenge is designed to be a month of focus on health - mental and physical, and provide you with tools to finish the year strong! 

Overview

Track: Track your food and beverage intake for the month of September. 

Food tracking can help with the following: 

• You don’t know what to eat, or how much to eat

• You know you should eat more protein, but you don’t know how much, or what that looks like in terms of real food

• You like accountability

• You get bored with food

• You feel alone in your health and fitness journey

• You typically eat “healthy” or “clean” but can’t manage to lose that extra 5-10lbs.

• You feel bloated or have erratic energy throughout the day

Participants in the Track.Train.Think Challenge will use the MyFitnessPal (MFP) app to track all food and beverages for the month of September. You will learn what your sustainable caloric intake should be along with ideal levels of protein, cabs, and fat. You will be able to see exactly what I eat, and ask questions along the way. Food tracking is one of the most insightful and effective ways to develop an objective understanding of what you’re putting into your body and what makes you feel great and what makes you feel like poo. NOTE: if you have a history of eating dysfunction, consult with your Doctor or nutritionist before starting a food tracking program.  

When you sign up for the Track.Train.Think Challenge, you will participate in a live webinar to learn the nitty gritty of food tracking, set up your macros for your personal preference, and ensure your success! 

Train: Lift weights 2X/week 

Strength training can help with the following:

• You feel disconnected from your body

• Every ride feels like the first time on your bike

• You have low back pain when you ride

• You stretch and stretch but still feel tight

• You like accountability

When you join the Track.Train.Think Challenge you will:

• Complete 2 strength training workouts per week! Ideally with buildTEAM or buildSOLO, but you can do your own strength routine as well. Access to buildSOLO is included in the Challenge, or you can join buildTEAM for 50% off!

• Walk 10,000 steps/day. Enough said. Daily movement is key for long term health. Don’t have a step tracker? Go for two 30 min walks/day or four 15 min walks/day. 

• Complete 4 rides during the month of September, or spend at least four 1 hr blocks of time in nature! 

Think: Start a daily journal practice 

Journaling will help if you any of the following list applies to you:

• You lack a daily mindfulness practice

• You’re low on patience

• You find yourself busy but not productive

• You play the comparison game

• You lack clarity on your values and priorities
  

  Spend 5 min each day writing in a journal. Receive daily journal prompts on your phone to help facilitate and guide your journaling practice. You will be amazed at how your priorities become clear, the inner critique softens, and your patience increases with only 5 min of journaling a day:)

FAQs

• Can I drink alcohol? Yes, you just need to track your alcohol consumption in the MFP app.

• Can I eat sugar/gluten/dairy…? You can eat whatever you want! But you will find certain foods make you feel great, and other foods make you feel…not great. The idea behind food tracking is to get your key macros in (proteins, carbs, fat, and fiber) and find a rhythm that works for you. 

• What’s the “challenge'?” Is there a reward? The challenge is to complete the activities each day for the month! The reward is in the journey and applying the lessons you learn during the month to the rest of the year.

• What’s the cost? $45! 

• When does the challenge start? September 1st, 2021