ABOUT THE CHALLENGE...

The Moxie Spring Into Consistency Challenge is a 5-week challenge that focuses on what we like to call “High-Impact Fundamentals”. These are everyday skills that, if learned and practiced consistently, will make a significant difference to nearly all clients’ results.

 

MOWING THE LAWN WHILE THE HOUSE IS ON FIRE

Most people do not need (and cannot do) complexity (i.e., attempting advanced strategies like "keto", intermittent fasting, etc. when they are still drinking alcohol almost every night and/or not getting protein and veggies with most meals, and/or eating too many processed foods or not eating enough whole, unprocessed foods, and/or not prioritizing sleep, and/or not exercising consistently, etc. They need help with the absolute basics of a healthy, sustainable lifestyle.

 

Most people need strategies that are realistic, simple, and fit with their everyday lives as “imperfect” human beings. So, at Moxie Fitness & Nutrition Coaching, we do not believe in creating a bunch of strict rules. We are going to build a solid foundation by focusing on fundamentals. Mastering the basics and doing them consistently is almost always enough for optimal fitness, health, body composition, performance, and life balance.

 

THE EMPHASIS WILL BE ON MOVING FROM...

• Outcome Goals - Goals focused on the end result (i.e. complete a 5k race, lose 20 pounds, etc)

• to Process Goals - Skills, Practices, and Daily Tasks that are pursued to reach a final outcome (i.e. jog for 30 minutes 3 days per week and attend 2 personal training sessions per week).

 

THE FUNDAMENTAL SKILLS YOU WILL BE LEARNING AND PRACTICING ARE...

1. Eat Enough Nutrients - Daily habits and practices that focus on the quantity of what you are eating and drinking (i.e, eating enough protein, veggies and fruit, and hydrating properly, etc.)

2. Choose Better Foods - Daily habits and practices that focus on the quality of what you are eating (i.e., establishing a criteria for "better", eating mostly whole, minimally processed foods, etc.)

3. Move Often - ​Daily and weekly habits and practices that focus on more external regulation factors of maintaining a consistent movement routine: e.g., systems, scheduling, and structure (i.e., creating and maintaining minimums, supporting your movement routine, increasing overall time spent moving in daily life, etc.)

4. Get Enough Deep Sleep - Daily habits that focus on improving sleep quality OR amount of sleep - You choose! (i.e., improving your sleep environment, creating and using a Sleep Ritual, setting sleep targets and planning bedtimes, etc.) 

5. Feed Your Mind - To help you understand habits and why the Practices are valuable, to create awareness around your thoughts and behaviors, and to help you foster a positive mindset, we will provide weekly "Feed Your Mind" material to read or listen to. Following through with reading or listening to this content will be one of your Weekly Action Steps.

 

I will provide you with downloadable resources for all of the Skills, Practices, and Daily Actions (or habits) throughout the challenge. Later on, as we get closer to the start of the Challenge, all details and practices will be explained even further during our Spring Into Consistency Challege “Kickoff Meeting” (via zoom) on Wednesday April 12th (time TBD).

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HOW IT WORKS...

During the 5 weeks of the challenge, your mission will be to follow the suggested Daily / Weekly Practices and Tasks to help you to build consistent and sustainable nutrition, fitness and lifestyle habits. These habits build the essential skills that all clients need to sustain good health, a lean and strong body, and athletic performance for life. 

 

THE BEST PART IS... LITERALLY ANYONE CAN DO IT!!!

We choose the Tasks / Practices.... YOU choose your Daily Targets!

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This can best be explained by sharing an idea. When I'm working with a 1-on-1 Nutrition Coaching client, instead of making someone change their entire way of eating and (maybe even living) from one day to the next, it helps smooth things out a little bit for them by starting small and / or slow.

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Let's say Mrs. Jones doesn't eat vegetables at all. Well, maybe I'll have her start with just two servings a day. After all, two is better than none. And then I'll go through all the habits and use a similar approach. This allows me to take this person from old habits to new ones without scaring them off. In my experience, unless I've got a very committed person, this way is easier and much more sustainable. 

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If your diet is far from optimal right now, if you are not exercising as often as you’d like, if you are slightly overwhelmed by all of this, or if you're the type of person who does better with small, slow change, you would be well served to take the advice above. Here's how:

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Let's say the SKILL we are working on is to "Eat Enough Nutrients" and the DAILY TASK / PRACTICE is to "Eat Enough Protein"... YOU choose the DAILY TARGET (i.e., to eat 'X' palms of protein each day) and try to hit that target every day of the Challenge. Obviously, you'll want to choose a goal that would be challenging for you (It IS a Challenge, after all) but that you would realistically be able to do consistently if you really made the commitment.

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WHAT'S INCLUDED?​

You DO NOT have to be a current Personal Training client to participate. If you would like a Non-Moxie Member to join you and participate in the kickoff zoom session, have access to Moxie Fitness Online / the Moxie Members Only site, be able to receive all challenge content, and downloadable resources, etc. they must register (for $49) by April 10th.

 

WHAT'S INCLUDED

• Spring Into Consistency Challenge Kickoff Meeting (via zoom) on Wednesday April 12th (time TBD)

• FREE Moxie Fitness Online Membership (normally $24.99/month) for the duration of the Challenge (April 17 - May 21)

• Exclusive unlimited access to our all-new (separate) Moxie Members Only site, where you’ll find:

• All the details and downloadable resources for the Spring Into Consistency Challenge.

  • Nutrition Tools & Resources (Moxie Custom Nutrition Template sold separately. Additional purchase required unless you are a current Personal Training client)

  • 3 Portion Measuring System Options

  • Moxie Food Chart & Shopping Lists

  • Habit Change Success Strategies

  • Weekly updates & check-ins with Coach Tracey

  • "Feed Your Mind" Materials to help you Plan, Prioritize & Prepare, Choose Better Foods, Eat Well Consistently, Eat Well Intuitively, etc.)

  • …and MORE!

• A robust collection of other tools & downloadable resources.

  • Behavior Awareness & Problem Solving​

  • Meal Planning & Preparation Strategies

  • Tips for Eating Well On-the-Go

  • Tips for Staying in Shape When You're Busy

  • Getting Rid of the "Pause Button Mentality"

• Remote accountability, support, and community

• ...and MORE!

• Community & Camaraderie - I encourage you to join the private Spring Into Consistency Facebook group, a page dedicated to creating an inclusive community for all registered participants. We use the page to share information, for our community to interact, ask and answer questions, provide feedback, and to encourage and support one another.