15 Health & Fitness Challenge Ideas for 2023 (GET STRONGER, LOSE WEIGHT)

15 Health & Fitness Challenge Ideas for 2023 (GET STRONGER, LOSE WEIGHT)

15 Health & Fitness Challenge Ideas for 2023 (GET STRONGER, LOSE WEIGHT) \ In this video we're going to talk about 15 different challenge ideas that you can do this upcoming year. If you've been following the channel for a while you've probably known that I have done a lot of challenges from kettlebell swing challenges to pull up challenges to meditation challenges to diet challenges. And I really enjoy doing these because they're a way to switch up my routine to continuously push myself outside of my comfort zone and to just see how things impact my body. So if you're looking to challenge yourself, watch this video until the end to see which challenge you can try tis 2023. \ Video by Schuyfit

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2023 is gonna be our year [Music] what's up everybody Schuyler Diehm here founder
of reach fat loss and fitness where our goal is to help you lose weight and keep it off without
the sake dieting without spending all your time counting calories and without torturous cardio
what you're going to learn in today's video as well as plenty of other videos we put out
has helped clients of mine drop weight and ditch the yoyo for good now in this video we're
going to talk about 15 different challenge ideas that you can do this upcoming year if you've been
following the channel for a while you've probably known that I have done a lot of challenges from
kettlebell swing challenges to pull up challenges to meditation challenges to diet challenges and I
really enjoy doing these because they're a way to switch up my routine to continuously push myself
outside of my comfort zone and to just see how things impact my body so if you're looking to
challenge yourself a challenge can be an awesome way to do so but with that being said there are
some important things to know any challenge that you do you always have to be careful of why you're
doing because if you're doing this Challenge and you just want some outcome a lot of the times it
can backfire and you can shoot yourself in the foot and so a good example here is a while back
I did a kettlebell challenge where I swung a 70 pound kettlebell 200 reps every single day for
30 days face and while it was great and because I fueled properly and I did everything necessary
to continue to grow during that month problem was when that month was over I was completely burned
out with kettlebell swings it's probably eight or nine months after I did that challenge and I've
probably picked up a kettlebell less than 10 times and so if you're trying to stay consistent with
something or you're making a challenge around something to really push yourself one of the
things that you have to be aware of is this can make you sick of it right if I really wanted to
keep kettlebells in my routine it wouldn't have been a good idea to go that extreme I probably
would have wanted to taken smaller bites every single day the other thing to be aware of is
especially when it comes to physical challenges you have to be very careful of over training
I declined a while back who we were training together three times a week and his progress was
stalling and he was feeling weaker than normal and so I started talking to him and he basically
told me well he went down the YouTube rabbit hole he saw a challenge where someone did a certain
number of push-ups every single day and so over the past few weeks he had been doing push-ups
every day problem with that is if you're under fueling you're not setting yourself up for optimal
strength in the gym and so whereas his goal was to get stronger and to build muscle with best doing
push-ups every day was more setting him up for the endurance side of things and then because he
was doing so much more activity every day it was also a higher chance that he was under eating AKA
under recovery so when you pick a challenge number one you have to approach it the right way and
number two what I would just do is forget about the outcome from The Challenge and worry more
about who you become throughout the process of the challenge the goal shouldn't be to lose 10
pounds from a challenge it should be to develop yourself into someone who's more disciplined
develop yourself into someone who has more of a routine develop yourself into someone who can push
themselves and then what happens naturally is when you develop yourself into that person then you
can achieve the outcome so that's my Spiel take that as a warning but without further Ado let's
get into 15 different challenges that you could do this year number one pick and exercise do it
every day you can do a seven day pull-up challenge you can do a 30-day kettlebell swing challenge
you could do push-ups squats bench press any of these exercises and you pick a length of time and
you do it every single day for that period of time number two ten thousand steps a day walking is
one of the most undervalued exercises out there and so committing to walking every single day can
give you a lot of awesome improvements with your health as well as discipline instruction number
three running every day same thing if you don't like running or you just want to build a little
more structure about it running every single day will improve your running as long as you're
making sure that you recover enough when you're not running number four work out for at least 30
minutes 45 minutes however long every single day workout doesn't have to be weightlifting it could
be it could be moving in some sort of fashion but having a set time where it's for 30 minutes for 45
minutes uninterrupted I'm going to exercise every single day is another awesome way to challenge
yourself number five do 75 hard 75 hard is a mental toughness program created by a man named
Andy frisella it's got a rigid task list that you are aiming to hit every single day for 75
days if you fail you start over and the whole point is building mental toughness throughout
the process I've done 75 hard twice and it has been an awesome experience but again you have to
make sure you're doing it for the right reasons number six pick a diet and stick with it for a
specific amount of time you can pick Whole30 you can pick keto I recently put out carnivore in a
week challenge of animal based you could do no sugar no seed oils could count calories you could
do intermittent fasting but picking some sort of diet and sticking with it for seven days 20 days
30 days however long you'd like is also another awesome Challenge number seven keep a food journal
for seven days 20 days 30 days log every single thing that you eat you can either take pictures
of this you can write it down but keeping a food journal is an awesome way to build awareness
around what you are eating number eight do an extended fast if you guys know me this is one of
my favorites we fast with our clients I'm fasting 24 hours every single week but depending on your
level of expertise you can challenge yourself to push further with your fast if you've never fasted
before challenge yourself for the 24 hour fast if you have some fasting under your belt you can
do a 36 48 72 while back I hit a 120 hour AKA five day fast that was an interesting experience
but my disclaimer here is always seek care from a professional I'm not a doctor and if you are fast
and you can mess your metabolism your hormones your body UPS you have to do it in an intelligent
way number nine meditate every day take an amount of time pick an amount of days that you're gonna
do sit down and just meditate while some people don't see the connection here of Health meditation
has been shown to massively reduce stress to improve self-control and has a ton of other health
benefits and so setting a commitment to carve out that time every day where you just do nothing is
probably pretty hard for most people and could be an awesome Challenge number 10 don't drink alcohol
for 30 days this is easy for me for some people it might not be so easy if you're a social Drinker if
you're dating if you're going to all these events where it's easier to have some drinks challenging
yourself by being sober in those situations is an awesome way to grow up number 11 invest in a
fitness program and stick with it now this is an obligatory check out my fitness program and see
if it's a good fit if you're curious about what we do and you want to learn more you can check the
link in the description for a free training we've got but whatever you do if you find a free plan
online or you invest in a coach or you invest in a custom workout plan just invest into something
and commit to something and stick with it number 12 build a morning and or a nighttime routine
and stick with it could be seven days could be two weeks could be 30 days but if you carve out
time every single morning and or every single night to have a certain routine it's guaranteed
to improve your life you don't have to overwhelm yourself here and do a two hour morning routine
it can be 20 minutes in the morning 20 minutes at night committing to some sort of structure
is sure to help you grow number 13 take a cold shower every day this one sucks but this one
is also a Surefire way to feel much better cold showers are amazing not only from a physiological
perspective but also mental toughness perspective and depending where you are we're in Winter right
now so this is absolutely a challenge number 14 do breath work every day if you've never done
breath work before breath work is an amazing way to reduce stress to change your physiology
to feel more energized and while there's a million different types of breath work what I'd
recommend is just doing Wim Hof breathing once a day but again even if you just sit and for five
minutes you take deep breaths doing any sort of breath work is going to allow you to change your
physiology and you're going to feel really awesome and number 15 is drink a gallon of water every
day now if you're rarely drinking water you can pick a half a gallon you can pick three quarters
of a gallon but sticking to a level of commitment around hydration is sure to help you feel better
so that's 15 challenges as we enter this New Year I'm planning out the challenges that I'm doing
every single month and I plan to grow this year more than I did last so if you're looking to come
along for the ride make sure you subscribe to the channel and hit that Bell to be notified when we
release new videos otherwise I'd love if you could leave me a comment below what challenge would you
be willing to commit it'd be awesome to hear from you again this year if you're looking to get into
the best shape of your life you're looking for help with your fat loss and your Fitness check
the link in the description and watch that free training and it will lay out exactly what we
do and why it's so effective compared to all other health strategies out there and with that
being said of course as always make sure to eat Smart Move more sleep deep and be grateful for
this moment I'll see in the next video [Music]

#Health #Fitness #Challenge #Ideas #STRONGER #LOSE #WEIGHT

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