[Day 30] Sleekgeek 30-Day Nutrition Challenge

πŸ‘‹ Welcome to Day 30 – THE LAST DAY! –  of the Sleekgeek 30-Day Nutrition Challenge!

Each day, for the past 30 days, we’ve helped you improve your nutrition and build healthy habits that will serve you for a lifetime.

  • πŸ’‘ Each day we challenged you to take action with a daily task that you needed to complete. 

Best of all, we were with you every step of the way in our dedicated Sleekgeek 30-Day Nutrition Challenge Group on Facebook.

Here’s a quick snapshot of what Week 5 looks like:

Remember to download and print out the FULL 30-Day Calendar here: PNG or PDF.


Today’s 🎯 Task:

This is what you need to do in order to successfully complete today’s challenge task.

  • βœ… Name 1 upcoming challengethat you might face in the next week that might get in the way of your health and fitness.

  • βœ… Identify what “all-or-nothing” looks like when handling that challenge. As in, what is the worst way you could handle it?

  • βœ… Identify what “always something” looks like when handling that challenge. As in, what might be less than perfect but still better than nothing?

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.

❓ Got a question? Feel free to ask it in the Sleekgeek 30-Day Nutrition Challenge Support Group on Facebook.


More πŸ”” Info:

Week 5’s Key Nutrition Strategy is all about ending off the challenge and putting it all together (Sleekgeek Food List + Sleekgeek Meal TemplateSleekgeek Portion Control Guide).

Now that you’ve come to the end of this nutrition challenge, I hope that you will take what you learned and continue to put it into practice going forward.

I know it can be a bit overwhelming sometimes, so I would like to leave you with one last piece of wisdom:

Choose progress over perfection.

No matter how good your intentions are, how motivated you are, and how hard you work… Life is messy and never goes according to plan.

There will be days where you can’t eat the healthiest food in the ideal combinations with the perfect portions. There will also be days where you just don’t want to either.

My advice is to be OK with not being perfect, and instead just seek someway to keep moving forwards and keep making progress.

Be “always something” rather than “all-or-nothing”

In the “all or nothing” mindset, you want to do things perfectly or not at all.

  • You think to yourself: “This meal isn’t perfect or part of my plan, therefore I’m now off the wagon and might as well indulge completely.”
  • It’s when you go an order a large pizza on Friday, gobble it down guiltily, feel angry afterward, binge on chocolate, continue to “let go” all weekend, only to then struggle to get back on track on Monday. It may even snowball into something worse for a couple of days or weeks.
  • It’s when you don’t even try if you aren’t sure you can do it because you don’t want to fail or look bad.
  • The “all or nothing” mindset rarely gets you “all” and almost always gets you “nothing”.

In contrast, in the β€œalways something” mindset, you are always just doing your best no matter what.

  • You think to yourself: “This meal isn’t perfect or part of my plan, but I can still apply moderation by eating slowly to 80% full, choose a calorie-free drink, and have some coffee for dessert.”
  • It’s when you recognise that something is better than nothing.
  • It’s when you can take a not-so-ideal situation and still make good choices around it in order to minimise the damage.
  • It’s when you let it be a “part” of your diet rather than the destruction of it.
  • It’s when you get to practice your skills and put them to the test,  such as eating slowly and eating to 80% full.
  • The “always something” approach always gets you “something” which is definitely better than “nothing”.

Going forward, ask yourself how you do MORE of the good stuff and LESS of the bad stuff (more and less, not only and none).

Want to read more about this kind of approach? Check Out:

A message from Elan

To wrap things up, I want to leave you all with a parting message from Elan.

This was a video that he recorded as part of the Sleekgeek 14-Day New Year Kickstart Challenge (which we will be running again early 2019 – sign up here).

[TRANSCRIPT]

Today I want to take a huge load off your shoulders. You are going to feel relieved when I tell you this…..

Wait for it …..

You do not have to be perfect to succeed at this journey….

Let that statement sink in for a second and internalise it. Because it is the truth.

Does that not feel incredible to know? Do you feel liberated? Maybe even excited. Nervous?

AND There you thought if you could not be perfect that you had no chance of succeeding.

So this is some awesome news right? But there is a catch!

It means you do not have that excuse anymore.

Many people think that if they cannot get things 100% right they simply cannot do it and give themselves permission to give up.

It means you are going to have to work and fight for progress on your journey. It means we are not letting you off the hook so easy.

The newsflash is ….

NOBODY is perfect… The people you think are perfect and get things right 100% of the time are not – it is simply NOT true. All your heroes are flawed (GASP).

I recently watched an incredible documentary on the life of sprinting sensation Husain Bolt. To my surprise he is a reluctant Hero.

Aside from being plagued by constant injury he is also constantly wishing his life was more fun and they he could train less.

His journey is filled with roadblocks and pitfalls yet he will still go down in history as one of the most loves and accomplished athletes of our time.

Hard to imagine that such an icon on some days hates training or even looks for every excuse not to. He has had his share of wobbles.

Very simply…

Success is not a straight line and struggle is absolutely a definite and necessary part of this journey. You have to expect and embrace failure on this journey.

To succeed at this journey all you need to do is make progress. All you need to do is be 1% better each day.

But what does 1% better mean? Continual progress.

You just have to try and beat yesterday. – and if you do not – that is ok. As long as you are consistent and persistent.

For example ….

If you are some who is extremely unhealthy right now and living off take-aways and litres of coke a small change might be replacing coke with coke zero. Or eating more home-cooked meals.

Change can be created with small actions so that you get slightly better each day.

Not everyone can go from living on junk food to eating like a really healthy person overnight.

Even though we run 8-Week Transformation Challenges which are designed to be a spring which can get you out of a rut or break a plateau I like to give people this choice…

Let’s imagine you in a year’s time from now. Close your eyes and picture that quick. What does it look like. What does it feel like?

Option 1 – You spent the next 8 Weeks doing things 100% but then went to 20% afterwards for a while and then went to 100% again and back to 20%

Option 2 – You get things at least 70% right every day for the next year slowly getting better.. 72%, 73% etc..

What approach do you think will deliver you results in the next 12 months?

Option 2 is my guess. Once again proving you do not have to be 100%.

If you think of anyone who inspires you because they have succeeded. Whether it is a celebrity or just someone you know. Their success is not straight line. It never is.

Over my journey I have missed many workouts, eaten really badly at times, had terrible binges, late nights and made plenty of mistakes along the way – YET my life has changed dramatically and I will never be the same again.

ANYONE who has succeeded will tell you this.

So what you really need to take away from this video is that thinking if you are not perfect you have failed is the surest way to fail on this journey.

Welcome the mistakes. Welcome the stumbles. Welcome the falls.. Embrace them all.

Getting back on track as quickly as possible is what sorts the success stories from those that gave up and thought they never could.

YOU CAN! – Now go and be awesome!

Your action

Think of your current health habits.

Now down any areas you want to improve such as nutrition, exercise or sleep.

Now write down one adjustment you can make to make things just slightly better.

For example. If you are sleeping 5 hrs a night at the moment. Try challenge yourself to add an hour and make that 6hrs. You do not have to be perfect and shoot for 8-9 immediately.


πŸš€ Coming up next tomorrow:

NOTHING! You’re done – nice job!

😊 Remember to check in with us in 30-Day Nutrition Challenge Support Group on Facebook to let us know how this challenge is going for you.