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More about challenge of the month April 2020

Document your exercise and exercise in doing the same for nutrition and recovery, document the big picture.

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  • Keeping it simple makes it easier to succeed.
  • Documented habits aids changes and offers future possibilities.


When next quarter and theme starts we continue building on previous quarter and theme Keep it simple. These challenges can be found on Challenge of the month and it is the months January, February and March 2020.

Challenge of the month April 2020 is about introducing a new change, a new habit, that should be easy to perform everyday. You should have learned to write a simple journal of what you have been exercising and for how long, what you have eaten and how much and what type of recovery you have carried out and how long it has been going on during this month. The change is advantageously made together with colleagues, schoolmates, friends or family. The activities should feel good and it should motivate by making it visible what you have done.

Target group

You who feel an urge to get a better control on what happened, draw insights of what you have done and create a basis for more conscious steps for a sustainable health.


There are many possibilities, details and variants for a journal and its content.

Basic thoughts

  • Write when it is fresh in your memory, this gives the content in the journal a high quality.
  • Keep the level in the journal in a level that makes it a pleasure to both read and write.

Inspiration and ideas

It looks a bit different in what one should document depending on if it is regarding exercise, nutrition and recovery. What is important, in our opinion, is to have something subjective (a feeling, an emotion so to say) and something objective (something measurable and/or comparable) so changes can be measured in some sense.

Proposal to journal entries within quotes and our breakdown to activity, something subjective and something objective for clarification. The examples is mostly for these not having earlier experience of exercise nor journal writing and as you can see it does not have to be that detailed. If you already have some experience in this area you could jump to summary.


  • “Took a walk in the lovely weather, felt good. Went 4523 steps in 32 minutes”
    • Activity “Took a walk”
    • Feeling “Lovely weather, felt good”
    • Measurable “4523 steps in 32 minutes”
    • Here an improvement can be increasing number of steps in the same time and it could be same number of steps in shorter period of time.
  • “Spinning at the gym, tough. Cycled 25 minutes with resistance level set on 7.”
    • Activity “Spinning”
    • Feeling “Tough”
    • Measurable “25 minutes with resistance level set on 7.”
    • Here an improvement can be increasing resistance with 1 and have the same feeling.
  • “Bench press, explosive and easy. Benched 3 set with 12 repetitions per set, weight being 35kg during first set, 40 in second set and 42.5 in third set”
    • Activity “Bench press”
    • Feeling “Explosive and easy”
    • Measurable ” Benched 3 set with 12 repetitions per set, weight being 35kg during first set, 40 in second set and 42.5 in third set”
    • Here an improvement can be to add on 2.5kg in each set and it could also be raising the repetitions per set.


  • “Ate two plate of spaghetti bolognese, no vegetables and I ate in 10 minutes so it feels like I swallowed it down whole.”
    • Activity “Ate two plates of spaghetti bolognese, no vegetables”
    • Feeling “Feels like i swallowed it down whole”
    • Measurable “Two plates”, “No vegetables” and “Ate in 10 minutes”
    • Here you have at least three things that can be improved without going into too many details. You can eat one portion or plate next time, at least one vegetable can be added on the plate and you can take some more time to eat. .


Recovery is the part in health pillars where you might need to be creative since it to a large part is subjective how recovered you feel and what type of activity you used to recover. So our advice here is that the subjective and the feeling also are used as the measurable to keep it simple. Here is a few examples how you can think to compare results of recovery.

  • “I sleep better now than a week ago”
  • “I can reach the floor with the palms of my hands and legs extended when I stretch.”
  • “I can focus on my breath anchor for more than 10 minutes”

If you have more examples on ways to write a journal, please share as a comment further down or share in social media with the hash tags #challengeofthemonth #registermore #strengthstairs


  • Keep it simple, write the journal entries in connection to the exercise, meal or recovery making sure it is a part of those activites and sustainable over time.
  • Share thoughts, what feeds your success or what has been challenging either as a comment or in social media with hashtags #challengeofthemonth #registermore #strengthstairs
  • Be satisfied with small changes in the beginning, more challenges will come.

Back to Challenge of the month for more challenges.