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Welcome to week 4 of your Flux Challenge, everyone!

Congratulations on making it this far!  You’ve done some hard work not only physically but also mentally.  There have been many changes for the better in the past 4 weeks and the aim is to keep those positive changes coming.  It’s time to think about the Long Game.

The Long Game is what you intend to do after the challenge is completely over.  Oftentimes, people think, “Yes, finally!” And revert to the habits they tried so hard to break, neglecting the good ones they have built.  Continue your new good habits as long as possible, ideally the rest of your life.  Remember that it takes 30 days to feel better, 60 days for friends to notice a change, and 90 days for you to notice a change in yourself.  Some people are lucky enough to see changes early, and that’s fantastic!  Imagine what the rest of the 90 days could bring!  The point is, don’t give up on your good habits and practices because they won’t abandon you or your development.

To stay on track, a helpful practice is to make goals.  S.M.A.R.T. Goals are:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time-bound.

These types of goals make you honest with yourself and also keep you motivated since you’ll know what you want to do and by when you want to do it. These are not goals like, “Make it to the CrossFit games in a year,” when you just started CrossFit.  It’s big, vague, and unrealistic with a beginner’s skill-set. Instead, a good example of a goal would be, “Increase my back squat by 15 lbs in 6 months.” Now you have a specific movement, a specific muscle group to work on, a realistic number, and enough time to accomplish the goal but not too much to slack.


There are also different stages of goal development, characterized as W.H.O.O.P.I.E. Goals.  The W and H are the birth of the goal, the Wishing and Hoping. This is when we get excited and pumped up to get somewhere with whatever our goal may be.  The first O is for outcome, when we begin to think about the end result before even starting to chip away at the goal. When we start thinking about the outcome, we naturally start thinking about the second O, the Obstacles. The obstacles are the excuses people develop that sneakily start to compromise the goal. It can be too much to do at work, not enough sleep, not the right time, etc. These excuses, (yes, excuses), do the most damage to our potential accomplishments.  But, we have learned the importance of self-care and time blocking.  We can move over our obstacles, or whittle through them, with the P: Planning.  Have a back up plan in case the obstacles become realities instead of what ifs.  If Obstacle X show up, what can you prepare or shift around to make sure that you and your goal are taken care of? The I stands for Identity. Make this goal a part of you. Let other people know what you are working towards. Make the planning process a part of your daily life. You are your drive. Lastly, Execute your goal. Take the SMART goal you created, combine it with your plan and ambition, and act on it.

Whatever goals you create are yours for the taking. You are powerful, willful, and gifted enough to reach it. When it comes to your goals, nothing is more important than having confidence in yourself. Believe unequivocally: you got this.