Sample Captain's Posts

Created by Michael Stanwyck, Modified on Thu, 17 Nov, 2022 at 12:04 PM by Michael Stanwyck

Pre-Challenge Captain's Post:


First, give yourself a pat on the back. You’re here. You are showing up for yourself in a way that speaks volumes about your character.

A few action items to prepare for this Challenge:

1. Print your Nutrition List and stick it to your refrigerator.

2. Clean out your fridge and cabinets. Remove tempting non-compliant foods.

3. Go to the grocery store and stock up on compliant foods.

4. Purchase a water bottle or keep your favorite bottle nearby. This will help you get your daily Hydration points.

5. Do your Phase 2 Self Assessment measurements. Not only will you earn an Indulgence Token, but you’ll also create a set of baseline numbers for comparison at the end of the Challenge.

Preparation is key to success during the Challenge. Good luck to everyone!

Week 2 Captain's Post - Exercise and Mobility:

Hey Team!

Welcome to Day 8 of the Challenge. I’m proud of you for sticking with it and hope you’re learning a ton about yourself.

Today, I am sharing one of the simplest things I do to make sure I get my Exercise and MobilityPoints, and I hope it helps you, too.

1. I plan the coming week’s exercise in advance (and in writing). I dedicate a specific time to each session.
2. I put my exercise “appointments” in my Google Calendar.
3. I do mobility immediately after working out.

The benefits of planning:

1. I always know what I’m going to do and when I’m going to do it, so there’s no thinking required on the day of execution.
2. It becomes an “appointment” rather than something I have to do “when I have time.”
3. I can be disciplined about consistency in my training, which is the number one thing it takes to get actual results.

The benefits of doing mobility right after exercise:

1. It has a bigger effect when your muscles are warm.
2. You never “forget” to do mobility. “Exercise, then mobilize” becomes a habit.

Give it a shot, and let me know if you have any questions.

Week 3 Captain's Post - Get Back On Track:

Hi Team! The goal of the WLC is “progress, not perfection.” Which means we all inevitably have some off days. So, today, I’m sharing the ways I get back on the straight and narrow after missing a day or two (or five) of the Habits.

Method 1: One Perfect Day

Wake up in the morning with the objective of nailing EVERYTHING for 24 hours. Drink your water, exercise, stretch, eat perfectly, sleep, do the Well-Being Practice, and write your Reflection. This works for a few reasons. First, I’ve cease my non-compliant behavior. Second, doing everything well will kick off a virtuous cycle of wanting to do everything well again tomorrow. Third, I’m focused on today (rather than all the remaining days of the Challenge), making it easier to see my success.

Method 2: Remember Why (in Writing)

When you started the Challenge, you did so for a reason. Recalling that reason can help you rededicate yourself. This morning, I wrote my goal on a sticky note and put it on my computer monitor.Now, I’ve got a reminder as to why I’m sticking with this for 6 weeks — and a daily poke to keep things on track.

Method 3: Make it Public

Here’s my goal: <INSERT GOAL HERE> By making this public, I’m more likely to stick with it. I’m also going to share about my progress every day in my Reflection. This way I create accountability and get support from all of you. If you’re into this idea, make your goal public and then update us on how it’s going in your daily Reflection.

I hope these methods help you — and if you have a strategy you’d like to share, I’m sure the team would love to hear it!

Week 4 Captain's Post - Must Read Articles:

Hey Team! Welcome to Week 4 — we’re over halfway there!

I want to celebrate by sharing some of the most important information published by the Whole LifeChallenge. Each of these five articles has a single aim — dispelling the myths that surround food, health, and weight loss. Check them out and let me know if you have any questions. Or just start a discussion here in the Communications Feed!

6 Nutrition Myths the Fitness Industry Has Sold You

The Myth of Weight-Loss Shows (And How to Actually Succeed)

3 Lies of Fitness

Strength Training for Women: 9 Things That Bust the Myths

Why Cutting Calories is One of the Worst Things You Can Do for Weight Loss

Week 5 Captain's Post - 3 Questions:

Hey Team! Welcome to Week 5 — We’re almost there!

With only 14 days left, it’s not too late to start envisioning “Life After the WLC.” Begin by asking yourself these questions:

1. How am I going to bring the 7 Daily Habits into my “normal” life after the Challenge ends?

2. Which Habits are most important for me to continue and which am I okay with letting go?

3. How can I make choices that aren’t as strict as the Challenge but still keep me progressing?

Here are some practices the Whole Life Challenge suggests to keep your healthy vibe going:

1. Worry less about exact adherence to the Nutrition guidelines, but establish some core rules for yourself. For example: no candy, no soda, no dairy, no added sugar, limited booze, etc.

2. Stick with Hydration. Keep that water bottle handy!

3. Continue to work out everyday, even just for 10 minutes. Keep it fun: walk the dog or hike with a friend. Do your best to follow your workouts with some mobility.

4. Make a sleep commitment, even if it’s more flexible than in-Challenge times.
5. Choose one Well Being Practice to integrate into your life.
Which Habits are you going to keep after the Challenge? Reply and let everybody know!

Week 6 Captain's Post - Final Reflection:

Hey Team! I want you to know how proud I am of what you’ve achieved over the last six weeks. The Whole Life Challenge is not easy, and I know you’ve worked hard. Thanks for being part of our team!

If your experience was anything like mine, you’ve seen some great weeks (and some not so great).You built solid habits and felt what true health can be like on a day-to-day basis. Hopefully, you even learned something about yourself and your relationships.

As we reach the end of the Challenge, there will be just a few more things to do. These will help you recognize what you’ve achieved and make a plan for the future. And they’ll definitely keep you motivated in the break between Challenges.

Find a quiet space and spend 10 minutes with a notebook and pen. Journal about the following questions:

Which habits did you have the most success in changing?
Which Well-Being Practices made you feel the best?
What did you learn about your own behavior?
What is the most important Habit for you to continue during the break?

When you’re done journaling, visit your Whole Life Challenge Profile and enter your “after” measurements (if you took preliminary ones), take an “after” photo, and complete the Self Assessment.

While the physical changes can be awesome to see, the Self-Assessment will show you how far your attitudes have come and what you’ve achieved. I found my results surprising and motivating(even though my daily Challenge scores weren’t perfect).

Feel free to reply and share what you learned from playing the Challenge!

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