As winter settles in, it’s easy to feel sluggish and unmotivated.
This February, we’re inviting you to join our 28-day personal challenge designed to help you feel great and build lasting habits.
This challenge is about more than cutting sugar or moving daily; it’s about improving your mindset and aiding a lifestyle that truly supports the best you.
Here’s the details:
1. MIND: Daily Journaling
Take a minimum of 250 words to journal every day. Consider this a brain dump—get everything out of your head. You can use a free trial of 750words.com for ease, or handwrite 1.5-2 full pages. This practice will help clear your mind and foster mental clarity.
2. ELIMINATE: Cut Out the Bad
For the month of February, commit to eliminating sweet treats, alcohol, and junk food such as pizza, fast food, and chips. This will help you reset your cravings and focus on nourishing your body.
3. FOOD FOCUS: Nutrition is Key
At every meal, aim to include protein, at least one veggie or fruit, and drink water. This simple focus will help you feel fuller, more energized, and improve your overall health.
4. MOVE: Stay Active
On training days, commit to a minimum of 2-3 gym sessions. On rest days, aim for at least 30 minutes of activity, whether it’s walking, yoga, shoveling, stretching, skiing, or hiking. You can find plenty of workout videos on YouTube to help guide you!
5. DAILY REFLECTION: Celebrate Your Wins
At the end of each day, take a moment to recognize one thing you’re happy about, proud of, or feel good about. Whether it’s choosing a healthy meal over pizza or pushing through a workout when you felt low energy, acknowledging these moments can greatly enhance your mindset.
Accountability System: Score Your Progress
To make this challenge even more effective, implement a PERSONAL daily accountability system.
Each day, you have the opportunity to score a 5 by completing all 5 tasks.
Your goal is to accumulate as many 5’s across the 28 days as possible.
Will there be some 4’s or 3’s in there? Possibly.
You’re human, the superbowl is coming, Valentines day and there will be factors outside your control, or sometimes you might simply choose to zag.
The key is to recognize that it is just a moment and get back to your healthy habits and maintaining 5’s asap.
I encourage and CHALLENGE you to join me and your coaches Abby, Erin and Sydney in the 5 to thrive February challenge.
Let’s make February a month of progress as we improve our habits and feel our best.
Better together, we will thrive in 2025!
Are you in?!?
- Sign up at the front desk –
28 day RAILROAD CROSSFIT HABIT CHALLENGE
| KEY | 1 POINT FOR EACH DAILY |
| JOURNAL= | JOURNAL >minimum 250 words (750words.com or handwrite 1.5 pages) |
| ELIMINATE= | ELIMINATE /AVOID/ Do not eat – TREATS/SUGAR, ALCOHOL, JUNK FOOD |
| FOOD= | FOOD – EVERY MEAL HAS PRO, VEGGIE/FRUIT, WATER |
| MOVE= | MOVE – GYM 2-3x week / Non GYM days minimum 30 min movement |
| REFLECT = | REFLECT – End day writing 1 thing you’re happy, proud or feel good about. |
WEEK #1
| Key | SAT 2/1 | SUN 2/2 | MON 2/3 | TUES 2/4 | WED 2/5 | THUR 2/6 | FRI 2/7 |
| JOURNAL= | |||||||
| ELIMINATE= | |||||||
| FOOD= | |||||||
| MOVE= | |||||||
| REFLECT = | |||||||
| Total Points = |
BONUS Included:
- 1 In body scan before and after the challenge.
- 4 Youtube video links to follow with each Coach – stretching, passive easy movement to help your
The BIGGER opportunities in front of you
- Build personal accountability.
This is my favorite aspect within this challenge outside of the health benefits.
Say you’re going to do something – then do it. Following through on your word.
This is a big part of how you build self belief, confidence and self trust.
Following through on your spoken word.
- Improve your health
By eliminating some things for a short time, the body gets a cleansing effect depending on the amount your system is used to.
And by focusing on the protein, veggie and fruit and water at each meal you’re improving your health, muscle tissue, and body function.
You will FEEL better.
- Improve Mental Health
I deliberately chose to incorporate things that had writing and reflecting. Best case scenario is you start your day with the minimum of 250 words writing and end your day with reflection. I don’t have to get into the science of this just know I care about your mental health and these are simple steps to help move the needle in that arena in a positive direction.
- Build better habits.
We are our habits. So by having this simple 5 to thrive challenge it allows us to zero in on improving our habits which ultimately our actions, behaviors and very own health come out of.
My hope is you take beyond the 28 days that served you within the period of the challenge.
FAQ:
How do I get started?
Sign up at the Front desk. Get your accountability tracker sheet as well.
Your signature is a verbal commitment to the 28 day habit challenge to better yourself.
What does the challenge cost?
This challenge is free.
You will be your own accountability and we are including the in body scans at no cost to you for extra data for you. ($40 savings)
When can I do my first in body scan?
During the week of Monday 1/27 to Saturday 2/1.
Ideally before fitness.
Grab a coach if you’ve never in bodied before there is a simple process to follow – and they will help you scan in.
You must sign in as well (sheet in the office to record you’ve scanned in.)
We will keep your sheets but you are more than welcome to take a photo of it with your phone.
**Be consistent in your 2 scans. Ie: time of day – before or after a workout etc.
You want to have the most consistency when it comes to scanning.
How do I record my accountability?
When you sign up – We will be printing out accountability tracking sheets for you to track your accountability.
Can we have accountability buddies?
Absolutely, we encourage that. Text with a friend, 2 or 3 from the gym to help each other stay honest and on track.
When does the final in- body scan happen?
The week of Sat 3/1 – to Friday 3/7.
*We encourage you to take a photo each week and post in our private facebook group bright spot friday’s – or tag us @railroadcrossfit on your social media platforms.
Any other questions – please email Shawn at info@railraodcrossfit.com