Coach Richard’s personal review of the February Challenge. He leads by example by taking each challenge.
21-day challenge runs through the Determined Results Fitness mobile app with a live leaderboard. Each month are 3 ways to collect points for completing activities relating to fitness, nutrition, and mindset. The winner will receive a prize. Your efforts will produce positive health results which is a prize in itself!
Health is your real wealth!
Challenge begins February 6th
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Stretching
Get points for completing one of the stretching videos in the D.R.Fitness app or if you have your own routine that works too. Just has to be 10 minutes or longer.
Benefits of stretching
- Improve your performance in physical activities.
- Decrease your risk of injuries.
- Help your joints move through their full range of motion.
- Increase muscle blood flow.
- Enable your muscles to work most effectively.
- Improve your ability to do daily activities.
Fiber 40 grams
Get points for consuming 40 grams or more of fiber.
No fake fiber sources like fiber one cereals, bars, or pills, from real food only.
Fiber: how much is enough?
On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA’s recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.
In general, it’s better to get your fiber from whole foods than from fiber supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber don’t provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do.
40 grams seems like a good challenge being above the 38 recommended for men, the more the better right? Let’s eat that fiber!
Cold Shower
Score points for taking a cold shower, all the way cold, for 1+ minute.
Taking a cold shower benefits your overall health
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Improves lymphatic circulation. …
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Improves cardiovascular circulation. …
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Reduces muscle inflammation. …
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Boosts happiness levels. …
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Aids weight loss efforts. …
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Improves hair and skin. …
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Quickens the body’s cooling response. …
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Reduces pain and swelling.
February Challenge
$21One time
- Health is your real wealth
- Your body is your temple