The Holiday Season is headed our way - FAST!

And for most people, that means their health and fitness is about to take a BACKSEAT!

Consuming above-average levels of sugars and fats combined with reduced activity levels as the weather gets colder often leads to UNWANTED weight gain and LOW ENERGY LEVELS.

Not so fast...we are here to HELP YOU!

Which is why we created The P3 Training Healthy Habits Challenge.

By implementing 4 Healthy Habits into your life, you can not only get through the holiday season feeling good and preventing unwanted weight gain, but also set yourself up for a LIFETIME of consistency with daily actions you can incorporate that are SUSTAINABLE.

Because if you can't sustain a new habit, you'll always fall back into the way things were.

Imagine starting off the New Year not trying to undo the entire end of year holiday season making poor decisions you wish you wouldn’t have…

But actually feeling, looking, and performing at your best!

By simply adopting these 4 Healthy Habits, you will set yourself up for sustainable changes in your Health and Fitness.

Here are the 4 Healthy Habits, one-by-one for you.

Healthy Habits Challenge – Habit #1: Drinking Half of Your Bodyweight in Water (oz.) each day.

It might sound simple, but this usually doesn't happen on accident!

You have to be intentional about your hydration if you want to feel, look, and perform at your best.

What are the potential benefits of drinking this amount of water?

1. Staying Hydrated: It helps maintain proper hydration levels, which is essential for overall health.

2. Improved Digestion: Adequate water intake supports digestion and can prevent issues like constipation.

3. Enhanced Physical Performance: Staying well-hydrated can improve endurance, strength, and recovery during exercise.

4. Cognitive Function: Proper hydration can enhance focus, memory, and overall cognitive performance.

5. Skin Health: Adequate water intake can contribute to healthier skin, potentially reducing dryness and promoting elasticity.

6. Weight Management: Drinking water can promote a feeling of fullness, which may help with appetite control and weight loss.

7. Detoxification: Water aids in the removal of toxins and waste products from the body through urine.

8. Temperature Regulation: Staying hydrated helps regulate body temperature, especially during physical activity or in hot environments.

9. Joint Lubrication: Water helps keep joints lubricated, reducing the risk of discomfort and potentially contributing to mitigating risk of injury.

10. Mood Improvement: Dehydration can lead to fatigue and irritability, so proper hydration may support better mood and energy levels.

Depending on your personal physical needs and activity level, the amount of water that is best for you may vary, but this is a great goal to aim for and an excellent baseline to establish.

This is why Healthy Habit #1: Drinking Half of Your Bodyweight in Water (oz.) each day is the base of our challenge!

Be sure to stay hydrated so you can feel, look and perform your best!

Healthy Habits Challenge - Habit #2: Eating One Source of Protein at Each Meal

Sounds simple, right? It is! 

However, you're PROBABLY not doing it!  

Most of the "simple" things that work often get overlooked for the next latest fad diet or pill and powder. We are going to bring that to an end with this Healthy Habits Challenge Focus!

Adopting this Healthy Habit can have profound effects on so many areas of your health and fitness including building muscle, enhancing recovery, increasing levels of fullness, and yielding the highest thermic effect of food of all three macronutrients - just to name a few!

Here are 10 ways that adopting this SIMPLE and EFFECTIVE habit can keep you on track with your goals throughout the holidays, and set you up for the New Year with momentum moving TOWARD your goals instead of AWAY from them!

1. Supports Muscle Growth: Protein is essential for muscle repair and growth, helping you to stay strong and show off your hard work.

2. Boosts Metabolism: Protein increases thermogenesis, the process your body uses to burn calories, aiding in weight management.

3. Reduces Hunger: It promotes feelings of fullness, making it easier to control appetite and avoid overeating.

4. Maintains Healthy Skin: Protein is a key component of collagen, promoting skin elasticity and reducing wrinkles.

5. Improves Performance: Adequate protein supports recovery and energy, enhancing strength training performances in training sessions.

6. Promotes Healthy Hair: Hair is primarily made of protein, so regular intake supports growth and helps to minimize hair loss.

7. Balances Blood Sugar: Protein helps stabilize blood sugar levels, preventing spikes and crashes that can lead to energy dips.

8. Enhances Immune Function: Protein supports immune cell production, helping you stay healthy and fight infections.

9. Supports Healthy Aging: Adequate protein intake can reduce muscle loss as you age, helping you maintain mobility and independence.

10. Improves Sleep: Protein-rich foods contain amino acids like tryptophan, which aids in the production of serotonin and melatonin, promoting better sleep.

Incorporating protein at every meal can optimize your health, energy, and appearance.  

This is why Healthy Habit #2: Eating One Source of Protein at Each Meal is the second area of focus for our challenge!

Be sure to incorporate this simple and effective strategy into each meal to help you feel, look, and perform your best!

Healthy Habits Challenge - Habit #3: Walking 8,000 Steps Each Day

You’re probably heard these phrases before:

If you don’t use it, you lose it.

Motion is Lotion.

And you’re also probably saying to yourself, “Yeah I know, I know.”

Well, KNOWING and DOING are two completely different things!  

If head knowledge is all we need to become healthy and fit, we wouldn’t be setting New Year’s Resolutions (that we don’t actually stick with us anyways) every time January rolls around!  

But do you understand just how important it is to walk 8,000 steps every single day?  

“Compared with people who took 4,000 steps a day, those who took 8,000 steps a day at the start of the study had a 50% lower risk of dying from any cause during follow-up.”

(Reference: https://www.nih.gov/news-events/nih-research-matters/number-steps-day-more-important-step-intensity#:~:text=Compared%20with%20people%20who%20took,could%20potentially%20influence%20the%20results.)

That is some powerful effects just from walking!  Movement really is Medicine!

There are plenty of other studies out there that you can find showcasing increased health benefits from walking more, but here are 10 benefits you can receive from increasing your step count:

1. Improves Cardiovascular Health: Walking strengthens the heart, lowers blood pressure, and reduces the risk of heart disease and stroke.

2. Boosts Mental Health: Walking reduces stress, anxiety, and depression by increasing the production of mood-boosting endorphins.

3. Aids in Weight Management: Walking helps burn calories, support weight loss, and maintain a healthy weight when combined with a balanced diet.

4. Improves Blood Sugar Control: Regular walking enhances insulin sensitivity and helps regulate blood sugar levels, benefiting those with or at risk for diabetes.

5. Increases Muscle Strength and Endurance: Walking stimulates the musculature of the lower body, improves endurance, and supports overall muscle and bone health.

6. Enhances Joint Health: Walking boosts circulation to the joints, reducing stiffness and pain, and may alleviate symptoms of arthritis.

7. Supports Mental Clarity and Cognitive Function: Walking improves brain function, memory, and may reduce the risk of cognitive decline and dementia.

8. Boosts Immune System: Regular walking enhances immune function, helping the body fight off infections more effectively.

9. Improves Sleep Quality: Walking promotes better sleep by reducing stress and anxiety, leading to faster sleep onset and deeper rest.

10. Increases Longevity: Consistent walking reduces the risk of chronic diseases and can contribute to a longer, healthier life.

By simply moving your body over the course of the day you can clearly see and experience regular walking is essential to Live Long and Live Strong!

This is why Healthy Habit #3: Walking 8,000 Steps Each Day is included in our challenge to help you keep your body in motion for life!

Healthy Habits Challenge - Habit #4: Write Down 3 Things You Are Grateful For Every Day.

That’s it?  How is writing something down going to benefit my health?

I’m glad you asked.

Writing down three things you are grateful for, often called the "Three Good Things" practice, holds significant power in boosting happiness and well-being by actively focusing your attention on the positive aspects of your life, leading to increased optimism, reduced stress, and a more positive outlook, even when facing challenges; research shows this simple act can have lasting benefits even after a short period of practice.

Positive psychology foundation: This practice is rooted in positive psychology, which emphasizes the importance of focusing on positive emotions and experiences to improve mental health.

Mindfulness and reflection:  The act of taking time to consciously identify and write down things you are grateful for encourages mindfulness and reflection on the good aspects of your life.

Brain rewiring potential: Studies suggest that regularly practicing gratitude can actually rewire the brain to be more sensitive to positive stimuli, leading to a more optimistic outlook.

Improved mood and well-being: Research shows that consistently writing down three good things can lead to increased happiness, reduced depression, and improved overall well-being.

Simple and accessible: This practice is easy to incorporate into your daily routine, requiring just a few minutes to jot down three things you are grateful for.

Writing down three things you're grateful for each day can have a transformative effect on your mental, emotional, and physical well-being. Here are 10 benefits you can experience by incorporating this practice into your daily routine:

1. Improves Mental Health: Regularly practicing gratitude helps reduce negative emotions like stress, envy, and resentment, promoting a more positive mental state.

2. Boosts Happiness: Focusing on what you're grateful for increases feelings of joy, contentment, and overall life satisfaction, leading to a happier outlook on life.

3. Reduces Stress and Anxiety: By shifting focus from worries to positive aspects of life, gratitude journaling can help lower stress and anxiety levels.

4. Enhances Emotional Resilience: Gratitude helps build emotional strength, making it easier to cope with difficult situations and bounce back from adversity.

5. Strengthens Relationships: Expressing gratitude towards others can improve relationships by fostering feelings of appreciation, trust, and emotional connection.

6. Boosts Productivity and Motivation: Gratitude can increase your sense of purpose and motivation, helping you stay focused and productive by reminding you of what you value.

7. Boosts Self-Worth: Gratitude helps you recognize your own strengths, talents, and achievements, improving self-esteem and encouraging self-compassion.

8. Increases Optimism: Regularly practicing gratitude shifts your focus to what's going well, helping you develop a more hopeful, optimistic perspective.

9. Improves Physical Health: Grateful individuals tend to have lower blood pressure, improved immune function, and better overall physical health due to the positive effects of gratitude on the body.

10. Encourages Mindfulness: Writing down things you're grateful for helps you stay present and aware of the good things in your life, cultivating mindfulness and appreciation for the moment.

By consistently writing down three things you are grateful for, you're creating a habit that nurtures a more positive mindset and can lead to lasting improvements in your overall well-being.

This is why Healthy Habit #4: Write Down 3 Things You Are Grateful For Every Day is included in our Healthy Habits Challenge!

Now What?

Now that you know what the 4 Healthy Habits are, and how you can benefit from incorporating them into your life – what’s next?

On December 1^st, we are going to kick off the P3 Training Healthy Habits Challenge by supplying you with the rest of the necessary ingredients to help set you up for success!

What are these missing ingredients that can hold you back from incorporating these lifestyle changes?

1. Accountability

Problem: Most of the time, we try to make changes by ourselves and end up failing.  Why?  Well, one big reason is because there was no one else was there to hold us accountable.

Solution: We are going to do this challenge together!  By harnessing the power of completing this challenge with a dedicated coach and in a group setting, we will help fuel your success.  Even if you are someone that doesn’t give your best when no one is watching, if you make a commitment to someone else it can help bring out your best because you don’t want to let others down!  We will have a dedicated support system with Daily Check-Ins to help you stay accountable to incorporating these Healthy Habits into your life!

2. Habit Tracking System

Problem: Oftentimes, we try to change our habits with no system in place to ensure our success or make it simple and easy to incorporate into our lives.

Solution: With dedicated software set up to help you track your healthy habits and keep you on the straight and narrow, the ease of incorporating these healthy habits into your daily routine is simplified and helps to keep you set up for success!  Consider it a one-stop shop that will streamline your ability to integrate these powerful Healthy Habits into your life!

3. Motivation

Problem: Let’s be serious, change is hard!  Sometimes we just need a little extra push to make thing happen.

Solution: We are offering some fun and very valuable incentives along the way!  

For starters, when you register for the Challenge you are going to get a Fit 3D Scan to establish your baseline before the challenge starts to track your progress and see your body physically change!

These scans include valuable data points like your starting bodyweight, body fat percentage, lean body mass, circumference measurements, balance, posture, and a 3D avatar showcasing all 360 degrees of your individual features and contours.  By having access to all of this information, you can see how your body changes in real time because once you complete the challenge, you get a second scan to see how your had work and consistency pays off!

Having these scans in place will help you stay motivate you at the start and validate your efforts at the end will help you to make the changes you desire and keep you consistent throughout the course of the challenge.

Additionally, after registering for the challenge you will get an exclusive “I Checked The Box” Healthy Habits P3 Training T-Shirt!  This is the ONLY way to acquire this shirt, and after registering for the challenege you can share your new habits with others without saying a word - that way they can't help but take notice that you are serious about making sustainsble lifestyle changes in your health and fitness!

Finally, to anyone that participates in the challenge, we will be giving away 3 Months of our Guided Access Membership ($450 value) to kick off the New Year!  This All-Access Membership will be available for use on January 1^st, 2025 for the first three months of the year and will score you a dedicated Goal Setting Session, 24/7 gym access, an additional Fit3D Body Scan to use in April 2025, a Nutrition Consultation, and 7 days per week of our Guided Access Membership Training Program to help take things to the next level with your health and fitness!

In summary, here’s everything you will receive by registering for the P3 Training Healthy Habits Challenge:

✅ Daily Accountability Check-In’s To Keep You on Track
✅ Dedicated Habit Tracking Software to Log Your Habits
✅ Two Fit3D Body Scans (Before and After)
✅ Exclusive “I Checked The Box” P3 Training Healthy Habits T-Shirt
✅ Entry into our 3 Month Guided Access Membership Giveaway
✅ One Month of Healthy Habit incorporation into your life that can last a LIFETIME

All for just $99.

Sign up now while the challenege is still open for registration!

Register by clicking the link below and get ready to kick off the P3 Training Healthy Habits Challenge starting on December 1^st!