About three years ago, I had an idea.
I was a few weeks away from going on a vacation, and wanted to set some fitness related goals and keep myself accountable. We had just launched the Nerd Fitness message boards, and I thought to myself, “what better way to keep myself accountable than use this epic group of Nerds that are all over the globe!”
And thus, The Nerd Fitness Challenge was born.
Since, then, we’ve gone from a simple challenge of a dozen or so people, to an epic 6-Week Challenge that last hosted over 750 participants!
We’ve now had more than two dozen 6-week challenges here on Nerd Fitness, helped hundreds and hundreds of people build new habits, get started on the path to a healthier life, lose weight, and build some serious momentum.
On Monday, we’ll be starting up another 6-Week Challenge on the Nerd Fitness Message Boards, I thought this would be a great opportunity to explain what the heck it is and how it works so you can join us.
And it’s free! Free stuff is great.
The Six-Week Challenge
Every six weeks (with a week off in between), we launch a new six week challenge on Nerd Fitness.
Through these challenges, you’re encouraged to pick some a few goals that you hope to accomplish over those six weeks.
Most normal people try to pick about a million goals (which we all know is a recipe for disaster), which is why most normal people never actually get anywhere with their progress.
Fortunately, for you, you’re not normal.
You’re a Nerd Fitness Rebel, damnit!
Which is why you’re only going to pick a few goals (at MOST: 3 diet and fitness goals, and 1 “level up your life” goal), and you’re going to make your goals SMART: Specific, Measurable, Attainable, Realistic, and Timely
Here are some GOOD goals:
- Run a 5k without stopping
- Back Squat 150lbs five times (in one set!)
- Go to the gym four days each week.
- By the end of 6 weeks, cut out soda completely.
- Pay $1000 towards my student loans.
Here are some BAD goals:
- Work out 17 hours per day (not smart)
- Lose weight (not measurable)
- Run a 5k in 12 minutes (not attainable)
- Squat 1,000lbs 5 times (not realistic)
- Pay off ALL $30,000 of my student loan debt (not timely unless you win the lottery)
Here, less is more. The more goals you pick, the less willpower you’ll have to dedicate to each of them, and the more likely you’ll be to abandon all of them.
Join a group, declare your goals, dominate
Now, once you’ve determined your goals, it’s time to join a group.
One of the BEST ways to succeed is to have a support group around you: people to encourage you when you’re down, celebrate your victories with you, and keep you accountable when you feel like slacking.
Don’t just leave it up to yourself to succeed when you have about 15,000 people willing to help out.
As to which group you join, read this post, “What Is Your Profession?,” and decide which profession resonates most with you. After that it’s as simple as signing up on the appropriate page, declaring your goals, and getting started!
Staci, NF’s master of deadlifts and community leader has put together a page that explains EVERYTHING in great detail, so simply read up there and join us
Sometimes I have staring contests with giant iguanas. Sometimes, I join 6-week challenges.
This is one of those challenges.
These are my goals:
Put on 10 lbs of mostly healthy weight: As of this morning, I weigh 174 pounds. I’m hopeful that at the end of my 6 week challenge, I’m 10 pounds heavier, which I’ll be doing by following the eating advice laid out in the Rebel Strength Guide (mixing in some intermittent fasting) and a custom routine that mixes gymnastics and strength training. I know not all of this weight will be muscle, but I’m confident a majority of it will be.
Increase my handstand balance time by 50%: I’ve been working on freestanding handstand balancing for a while now, and I’d like to increase my balance time by 50%. I’ll record a video of my best attempt on Monday, and then will be working on developing this skill over the next six weeks.
Meditate 5 days a week, for 1 minute. Increasing by 1 minute each week. This habit has been brutally difficult for me to build, so I’m going to keep it freaking simple. First week, mediate for 1 minute each day. Second week, 2 minutes. Third week, 3 minutes. And so on.
Seems simple, right? Eat more and pick up heavy things, do more handstands, think more.
WHICH IS THE WAY IT SHOULD BE!
If you have any questions on anything, we have set up a F.A.Q. page where you can ask anything you want!
The challenge officially starts on Monday, but you can sign up and get set up today!
For the Rebellion!
PS: Speaking of Monday…keep an eye out for another announcement and make sure you visit the site!