30 Days to Better Habits. 30 Days to a happier YOU!
Tiny changes, remarkable results.
THIS is not a challenge. THIS is a reset mission! 30 Days to Better Habits is a 30-day group program led by Coach Molly, owner of FUELhouse Gym, IIN Certified Health Coach, WAG nutrition coach and currently enrolled in the TWW Transformation Coach Mentorship Program.
This program will set you on the path toward a new lifestyle filled with good habits.
Knowing how to change your habits means knowing how to confidently own and manage your days, focus on the behaviors that have the highest impact, and reverse-engineer the life you want.
This program will teach you the essential elements of creating and maintaining good habits, so you can change your habits to change your life.
To get success, you don’t need to make a drastic change. You can start small. And over time everything will compound.- James Clear
This program builds upon the ideas in Atomic Habits and the Miracle Morning. Inspiration for this program comes from leaders in Personal Development like Mel Robbins, Michael Easter, Coach and Master Motivator John Wooden, Brene Brown, Tony Robbins, Cameron Herold to name a few.
Our standard of excellence and code of conduct for this group can be summed up by Coach Wooden’s strategy to find happiness. He said happiness comes from making and keeping nine promises:
1. Promise yourself that you will talk health, happiness and prosperity as often as possible.
2. Promise yourself to make all your friends know there is something in them that is special that you value.
3. Promise to think only of the best, to work only for the best and to expect only the best in yourself and others.
4. Promise to be just as enthusiastic about the success of others as you are about your own.
5. Promise yourself to be so strong that nothing can disturb your peace of mind.
6. Promise to forget the mistakes of the past and press on to greater achievements in the future.
7. Promise to wear a cheerful appearance at all times and give every person you meet a smile.
8. Promise to give so much time improving yourself that you have no time to criticize others.
9. Promise to be too large for worry, too noble for anger, too strong for fear and too happy to permit trouble to press on you.
PROGRAM DETAILS:
Kickoff Meeting: January 7th, 2024 at 8:00am on ZOOM (Goal is that we have our Clear Habits journals ready to fill in on the 7th with an official start of Jan 14)
Duration: 30 Days (3/4 of the way we will offer the option to add on an additional 30 Days to keep going together)
Investment in Your Well-being: [$57/person]
Eligibility: This challenge is open to everyone, whether you're a current member or new to our community.
BARE MINIMUM COMMITMENT:
Over these five weeks you'll learn, train, and adopt essential habits that set you up for success - all year long. At its core, this habit reset is about developing healthy habits and everyday discipline (physically, mentally, and emotionally) so you can achieve your 2024 goals. Our process of Habit Tracking details each critical habit and serves as your weekly checklist so you can track daily and weekly progress. We've curated the following key habits to ensure you can. For this mission, consider each habit, establish a specific and achievable goal per category, and use the Clear Habits Tracker to track your progress. If you miss a habit...no problem. Just get back on the path. This program is intended to provide flexibility for each participant based on specific goals. The overall intent is to enact discipline and develop healthy habits. Here are the habit categories:
RISE AND SHINE!
Determine a time that you want to get up each day. Make it early enough to accomplish something before the day starts (workout, shower, chore, project, etc.). Mark complete each day for getting up (without snooze) at the time you have designated.
MOVE YOUR BODY!
Get a workout in each day. Even if it's a brisk walk. Make sure to check out your weekly workouts from FUELhouse and Coach Mol for ideas and inspiration. Mark complete each day for completing a workout.
BE PRODUCTIVE!
Write down your top 3 things to accomplish each day (work or home or a combination of both). Identify the top 3 things you need to get done that day and then execute. Mark complete each day if you complete all three tasks as identified at the start of the day.
HYDRATE YOUR BODY!
Pre-determine how much water you want to consume each day. Make it challenging (Example: 1gallon of water). Mark complete each day that you hit your water in take goal.
FUEL YOUR BODY!
Pre-determine the diet or nutritional program you plan to follow including any modifications you plan to utilize. Stick to the plan. Nutritional guidance provided by Coach Mol. Mark complete each day you stick to your nutritional program.
DITCH THE CULPRITS. AVOID JUNK FOOD/ALCOHOL!
No blatant sugar (cookies, candy, cake, ice cream, donuts, sugar coffees, alcohol etc.). Mark complete each day that you turn down the sweets or alcohol.
GROW. SPEND TIME ON PERSONAL DEVELOPMENT.
Spend at least 20 minutes a day on personal development reading/listening to a book, journaling, meditating etc.). Determine how you plan to spend this time but get something in every day. Mark complete each day for getting in at least 20 minutes of personal development.
AFFIRM.
Take a minute to write about something you are grateful for each day or recite/journal your affirmations in your tracker daily!
WHAT'S INCLUDED & PROGRAM REQUIREMENTS:
*Track Habits: It is highly recommended that you purchase the Clear Habits Journal for tracking daily habits during this program. This is an all-in-one multipurpose notebook that allows you to plan out your days, track your habits, keep a gratitude journal, and brainstorm and sketch out new ideas or simply log your workouts and nutrition – all without lugging around four or five different notebooks. We recommend you purchase this ASAP so it will arrive in time for our kickoff meeting on January 7th!
*Weekly Group “Coffee Talk” on ZOOM (Sundays at 8:00am for 60min.) covering topics around:
-The importance of establishing a morning routine and how to get started
-Building a Warrior-Athlete Growth Mindset
-How to nourish your body for sustained energy and productivity
-How to prioritize exercise for longevity
-How to manage stress and sleep effectively
-Time Blocking for productivity
...And so much more
*Required reading/audible- Our program requires the following books to support our progress:
-Required reading: The Big Leap by Gay Hendricks (a book that demonstrates how to go beyond your internal limits, release outdated fears and learn a whole new set of powerful skills and habits to liberate your authentic greatness.)
-Optional reading: Pivot Year by Brianna Wiest (a book of 365 daily meditations on finding the courage to become who you’ve always wanted to be.)
-Optional reading: The Miracle Morning
Ready to Embrace the Transformation?
This is your chance to make the most of the beautiful new year by investing in your health and well-being. Join our 2024 30-Day Habits Program and embark on a journey to become your best self
If you have any questions or need further information about the challenge, please don't hesitate to reach out to us at: mollykieland@gmail.com
Let's make this new year a season of growth, renewal, and vibrant health. Together, we'll embrace the spirit of change and cultivate a healthier, happier you.
Warm regards,
Coach Mol
P.S. Spots are limited, so don't miss out on this opportunity to transform your health.