Skip to content
Home » Blog » Prudences » More about challenge of the month September 2020

More about challenge of the month September 2020

We will continue building good habits by planning improvements. So the exercise and recovery schedule you created in July and August challenges will be a exercise, recovery and nutrition schedule from now.

Per Olsson, Strength stairs


Planned thoughtfully.


  • Keeping it simple makes it easier to succeed.
  • If you plan nutrition in your day and do this on a week and daily basis the probability goes up for you to reach your long term goals.
  • It is a simple task to write a exercise, recovery and nutrition schedule.


Continuing quarterly theme with a challenge of planning your nutrition on top of recovery and exercise. With two purposes, reflect on what you have already done and achieved and take the tidbits and create a schedule to follow and communicate to your surroundings.

The change is as usual advantageously made together with colleagues, schoolmates, friends or family. The changes you make should be at a level so that it feels positive and it should motivate for more improvements and changes where possible.

Target group

You who want to create more structure in your life and who wants to get more out of your exercise, recovery and nutrition, creating your conditions to ta conscious steps to sustainable health.


Begin by, if you have been following the challenges here , taking a look in your diary what worked and how you ate (which meals and snacks days in relation to exercise and recovery). Take that information and think through for a moment what your personal nutrition program for the next 8 weeks, first week a bit more in detail and the following weeks on a more high level, would look like.

If you want to make it really easy, you can just write for example Breakfast, Lunch, Dinner and snacks , that is also a plan and if that is what is sustainable then leave it at that level for the time being. Otherwise, you can read on and work on a more detailed plan.

What you first need to decide is how much time it can take on top of exercise and recovery. Does it work with your family or other persons in your household is something you need to consider.

After you decide how much time it can take, it is time to decide what meals you want(distributed on day and breakfast, lunch, dinner and snacks) you consider. Then sit down and do a weekly schedule where you print out what day and what meal you should prepare that day.

When you have made your own program, preferably planned together with others, it is good if you show it to your surroundings so you can get an acceptance and understanding that you are spending time on your sustainable health. Also to get support and maybe even a nutrition buddy who wants to hang out and cook together?

Do you have more examples of simple activities to make your exercise and recovery programs in a simple way, please share as a comment below or in social media with the hashtag #challengeofthemonth #plannedthoughtfully #strengthstairs.


  • Keep it simple, keep writing a diary in connection with exercise, recovery and nutrition and it will become part of the activities and sustainable over time.
  • Be patient and reflect over a slightly longer period so what you possibly change is tested properly.
  • Try to follow your program and adjust during your journey if needed.
  • Share thoughts, what fuels your success or something that has been challenging as a comment below or in social media with the hashtag #challengeofthemonth #registermore #strengthstairs
  • Be happy with the little things in the beginning, there will be more challenges.

Back to Challenge of the month for more challenges.