Nutrition Challenges…

Should you do them?

We think so… if the focus is right.

“We are creating a community that has a singular focus on creating better sustainable nutritional habits for life.” - Coaches Sarah and Cara

How?

Habit stacking.

Habit stacking is a productivity and behavior change technique that involves "stacking" a new habit you want to develop onto an existing habit that you already do consistently. This strategy is designed to leverage your existing routines and make it easier to adopt new habits by associating them with actions you're already accustomed to performing.

The idea behind habit stacking is that your brain is already wired to perform certain actions at specific times or in certain contexts. By attaching a new habit to an existing one, you create a mental link between the two, making it more likely that the new habit will become ingrained in your routine over time.

Habit stacking capitalizes on the concept of "cue-action-reward." The existing habit serves as the cue, the new habit is the action, and the reward is the satisfaction of completing both tasks. This approach can make adopting new habits feel less daunting and more integrated into your daily life.

Example: Let's say you want to start drinking more water. Choose a habit that you do consistently and frequently throughout the day. For example, one common habit is checking your phone.

Associate the new habit with the existing one, which in this case, is drinking more water. Whenever you perform the existing habit, it will trigger the new habit. For instance:

• After I check my phone...

• I will drink a glass of water.

Each week, we will choose a new habit to attach to an existing habit:

Week 1 **Water Week**:

• Activity = Everyone try a mineral mocktail recipe and vote on best one in group chat

Week 2 **Farmer’s Market Challenge**:

• Activity = Head to the Farmer’s Market to buy fruits/veggies

Week 3 **Meal Prep Mastery**:

• Activity = Gather with friends, or join us virtually, to prep freezer meals for the week

Week 4 **Mindful Eating Challenge**:

• Activity = Everyone challenged to eat mindfully and post to the group chat

Week 5 **Protein Power**:

• Activity = Go out to eat, making protein-rich menu choices

Week 6 **Ditch the Alcohol**:

• Activity = Enjoy a night out sans alcohol

Week 7 **Breakfast Boost**:

• Activity = Old-fashioned recipe swap for breakfast ideas on group chat

Week 8 **Spice It Up**:

• Activity = End of challenge dinner celebration, enjoying food that tastes amazing!

Throughout the challenge, you can join your community and coaches on Slack each day to chat, ask questions, brainstorm ideas, and encourage each other… no social media necessary!

Each week, your coaches will host a round table, giving you the necessary information you need for that particular week, as well as our expertise on the weekly habit. You will have access to the round table from your Slack App, so you can watch it whenever, wherever, and as many times as you want.

This is not a weight loss challenge. It’s not a “don’t eat sugar” challenge. We aren’t pushing macros or calorie-counting. The mission is simple. Sustainable nutrition, in community, that leads to holistic health.

So yeah, we think you should.

You can sign up right here!