Welcome to the 19th habit in the #GiveMe30HabitProject!!
See this post for all the details and backstory!
This month’s habit is all about challenging yourself to do something uncomfortable!
This month’s challenge is to do burpees, specifically 20 burpees every day for the full month. It does not matter when or how you do them, just as long as you do 20 over the course of the day. I started a few days before the month began and have been doing them in-between sets during my workouts. Major tip though is to figure out a way to remember them on your non-training days. I forgot to do them on my first rest day, so I will be starting my 30 days over again with you all today! For ideas on how to set up triggers to remember to do your burpees if you do them at a different time than your workout (and for a reminder in rest / non-workout days), see this post with a ideas.
The ideas here is to do something hard enough that it is uncomfortable, but not so hard that it is impossible. Not only will it allow you to progress with burpees (since you will do 600 over the course of 30 days), but it should also spillover to other areas! If you aren’t familiar with how exercise was the initial keystone habit and the catalyst for me to pay off 6 figures of debt, overcome ED, turn my marriage around, and make many other major changes in my life, read this post!
I got the idea from Katie Crokus who shared how she was doing 20 burpees a day for a full month on Instagram. She actually videoed herself doing them and posted every day and her stories for accountability! Make sure you give her a follow if you aren’t already. She shares some delicious recipes, tips on making healthy living a sustainable lifestyle, and other encouraging stuff as well!
If you want to share your daily check in-via Instagram, here is a story template you can use!
OK, so now that you have an idea of what the habit looks in practice and the benefits of practicing it, it’s your turn! You don’t have to do every single one of these, but these are some ideas for you to implement.
For the next 30 days:
- Every day for the next 30 days, do 20 burpees.
- Practical Tips: Come up with a way to remind yourself so that you don’t forget the new habit!
- Note how you feel after doing the little physical challenge.
- Practical tips: Call these feelings to mind whenever you don’t feel like following through on your habit.
- Ask a friend or your partner spouse to join you in this habit.
- Practical tips: Check in with one another and share your ideas and struggles so that you can help each other stay excited about the habit.
- Come up a game plan for specifics on how you will implement the habit.
- Practical tips: I recommend doing them as part of your workout, but this is up to you. Be specific about if you will do all 20 at once, break them up into 5 sets of 4, 4 sets of 5, 2 sets of 10, etc. The more detailed, the more likely you’ll follow through!
- As the month goes on, see if you notice a difference in your endurance and use progressions if you find they are getting too easy (double push-up, double jump, weighted burpees, etc.) so that the challenge remains in place for you.
- Practical tips: Come up with ways to make sure you continue to practice this habit moving forward past the 30 days!
🚨 Don’t forget to share this project with others! You can share the link to this blog post as a status/post on Facebook. Feel free to save and use the image from this post, or use the ones I’ll have on my Instagram page. Whatever other means you have to get more involvement will make this project more fruitful! Tweet, email, pin on Pinterest, etc.
Also, I encourage you to keep track of your journey and use the hashtag #GiveMe30HabitProject on social media. Please tag me in your habit progress and insights! I’ll also be glad to troubleshoot sticking points. I’m Kaci M Byrd Cheeseman on Facebook and @CheeseGirlPA on Instagram.
If you want to check in daily for accountability, you can post either a photo and/or status and use #GiveMe30HabitProject #Day1, #GiveMe30HabitProject #Day2, so on and so forth. I’d love to see how it goes and repost—only if you give me permission, of course! I’ll be searching the hashtag to see who is joining in.
1/ Burpees–love or hate?
2/ What other quick strength movement can you think of that this habit could be used for?
Remember: What is it you want to achieve? Who do you want to become? How do you want to serve others? You may not know how to get there, or even how to get started. I just ask that you trust me and help spread the message to others so they can become involved. Keep showing up, and together we will get you there, one 30 day habit at a time!
Are you ready? Let’s get growing!!
P.S. If you are interested in working on a specific habit and need someone to help you troubleshoot, keep you motivated, and hold you accountable, I offer coaching a variety of ways, which you can learn more about here.
My specialty is habit change and my approach is to work on mindset alongside the habit, so that it is healthy and sustainable, and this is best done via 1:1 Coaching which you can learn about here. Whether it involves your health, finances, nutrition, exercise, relationships, or personal growth, habits are the key to success. We are the outcome of what we repeatedly do. Without addressing that, there can be no change. Learn more here!