This February, we’re kicking off the Golden Habits Challenge to help you clean up your lifestyle, feel better in your body, and set yourself up for success—one habit at a time.
If you really want to change your life, it starts with your daily actions. You become what you do consistently. Our goal? To help you make the right things so natural that you don’t even have to think about them.
And we’re going to do it together. Change is hard, but with coaching and the support of your CrossFit Northland community, you’ll have everything you need to succeed.
What Is the Golden Habits Challenge?
For the length of the challenge you’ll focus on:
1. Eating lean protein with every meal and snack. Fuel your body, recover better, and stay full longer.
2. Taking a break from alcohol and/or sweet treats—or choose moderation. Whether you go alcohol/sweet treat-free or limit yourself to 2-3 drinks/treats per week, this habit is about what works best for you.
3. Moving for 60 minutes daily. Whether it’s a workout, a walk, or some active recovery, consistent movement is key.
4. Writing 250 words daily. Journaling, reflecting, or jotting down thoughts will help clear your head and focus your goals.
How Does It Work?
We’re breaking the challenge into manageable steps that build over time:
Week 1: Eat lean protein with every meal and snack.
Week 2: Choose your adventure—limit/cut out alcohol or sweet treats.
Week 3: Move for 60 minutes daily.
Week 4: Write 250 words every day.
By focusing on one habit at a time, we make it easier to stay consistent and create lasting change.
None of these habits are easy. The first few days without alcohol/sweets are going to be a challenge. And that’s why we’re going through it together. We can leverage the power of the group for accountability.
The biggest barrier to success will be in your own head. To help, we’ve added a price and a prize.
First, the challenge costs $49.99. REGISTER HERE. The price is there to get you coaching, but mostly to hold you accountable. It’s just barely costly enough for you to take it seriously. But you can do it: bet on yourself.
Second, tracking. You’re going to record your success every day on a simple pen-and-ink tracking sheet. You’ll post this on your refrigerator or somewhere else in your home.
Third, the prize: the golden CrossFit Northland t-shirt. You can’t buy these: you have to earn them. You earn one by hitting 90% compliance (or 108 checked boxes) on your tracking sheet.
Fourth, the future: at the end of the challenge, you’ll sit down with your coach, look at your Habits tracking, and get your next steps.
FAQs
When does this run?
February 3rd – March 2nd, 2025.
What results should I see by the end?
You’ll feel sharper, stronger, and more in control of your daily habits. You may lose a couple of pounds, but more importantly, you’ll gain resilience and confidence in your ability to tackle challenges.
By starting small and building on success, you’ll create habits that are sustainable for life.
What’s with the flexibility in habits?
This challenge is about progress, not perfection. You don’t have to commit to eliminating alcohol or journaling forever—but if you try it for a month, you’ll be through the hardest part and can decide what feels right for you long-term.
What support will I get?
You’ll get daily tips, resources, and encouragement in a private Facebook group. Plus, I’ll be here alongside you every step of the way, along with your fellow participants.
Other questions? Please email dpope@crossfitnorthland.com and we’ll answer them!
In the meantime, sign up here: GOLDEN HABITS CHALLENGE