28 Day Challenge

The 28 Day Keystone Habit Challenge

2 Chapters 41 Lessons

About this course

Give Podfit 28 days and we will give you new healthy habits, which will last a lifetime.

Make sure you have taken the Habit Coaching Blueprint Course before you take this challenge.  There is an opt in at the end of the course which triggers the daily support emails.


Course Structure

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The Podfit Habit Challenges 12 Lessons

Challenge One: Drink Lots Of Water

Water is the most important nutrient in your diet. Nothing else comes close. Got your attention?

Challenge Two: Get Up 15-60 Minutes Earlier Than Your Current Routine

Imagine having a renewing morning ritual, where you get so much done before 8 a.m.

Challenge Three: Record What You Eat

Food logging, regardless of its imperfections, oversights, and shortcomings, may be just the thing you need to figure out why you might be stuck.

Challenge Four: Eat Every 3-4 Hours Without Snacking

This habit will help you ‘re-connect’ with your body.

Challenge Five: Eat Lean Protein With Every Meal

Your body requires protein to build every cell.

Challenge Six: Eat Fresh Vegetables With Every Meal

Nutrient dense every meal essential.

Challenge Seven: Eat Carbohydrates Based On Activity

Eating Carb based meals around workouts and training.

Challenge Eight: Eat Healthy Fats With Every Meal

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

Challenge Nine: Improve Your Sleep Routine

A good night’s sleep is vital to our physical health and emotional well-being.

Challenge Ten: Eat Single Ingredient Foods

Real food has only one ingredient.

Challenge Eleven: Improve Your Gut Health

There are 100 trillion bacteria in your body, and most of them are in your intestines.

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The 28 Day Keystone Habit Challenge 29 Lessons

Day 1

First of all, well done for committing to making healthy changes to your daily routine. The purpose of this course is to aid you in your journey by offering daily support and advice and give you the tools going forward to make your own choices.

Day 2

The key to success - Preparation.

Day 3

Follow the process.

Day 4

Chain reaction.

Day 5

Momentum building.

Day 6

Visualise - Results - Behaviours.

Day 7

Take time for reflection.

Day 8

Habit chain - on to week 2.

Day 9

Consistency is key.

Day 10

How long is your chain?

Day 11

Your if/then strategies.

Day 12

Personal reward systems.

Day 13

The systems involved in habit formation.

Day 14

Reflection time.

Day 15

Affirmation power.

Day 16

Visualisation techniques.

Day 17

A good start to the day.

Day 18

Meditation to strengthen your mind.

Day 19

Journal writing.

Day 20

Mouth Hygiene.

Day 21

Reflection and reward.

Day 22

Write your way to success.

Day 23

Why keep a journal?

Day 24

Nearly there!

Day 25

Motivation wave.

Day 26

Reach for the stars.

Day 27

The finish line is in sight.

Day 28

Congratulations - you've made it!

Next Steps

What to do next and in what time frame