June 2020: 30 Day Challenge - Encore

June 2020: 30 Day Challenge

So we’re coming up on half way through the year…

Anyone else fed up with how 2020’s going so far?

Never mind new year’s resolutions… What if we could make June the best month of the year so far?

Despite Covid 19, despite lockdown and despite social distancing.

What I’m suggesting, we’ve never done before as a gym. We’ve done strength, we’ve done weight loss, we’ve even done university experiments. But this is something on a much broader level…

Going on a diet whilst being forced to stay in your house for the vast majority of the day is not a good idea at all. We’re just setting ourselves up for failure.

So, after discussing with our resident psychotherapist on the best ways to change behaviour / create new habits, we’ve come up with a plan.

For the 30 Days of June (and for as long as you want afterwards) we want to introduce some new habits.

What I want is to add something that’s undeniably positive to our lives for the month, but the kind of stuff that always gets put off till tomorrow or that the lazy part of our brain talks us out of doing.

What we ultimately get out of this is hopefully a habit that sticks with us for longer than June. As well as the knowledge that we can stick to something if we put our minds to it. And once the 30 days is up, we can evaluate and realise that all the “effort” we had to put in 1) wasn’t actually that hard and 2) was definitely worth it.

Now the science says just one habit at a time, and that’s what I tell newbies when they sign up all full of gusto… I tell them to just start training before going on a diet as well.


These are crazy times, so let’s get crazy.

Plus, you’re well and truly in the training groove now, so that’s no drama.

We’re going to introduce 3 habits, across 3 different areas of life, which is a lot more doable than adding multiples in the same area.

  • Fitness
  • Nutrition
  • Personal

I’ll give some examples in a second

Notice we’re going to ADD habits, not take stuff away.

We’re also going to tag these habits onto existing behaviours. This will help them stick. Imagine that they’re hitch-hiking along with an already built-in behaviour that runs on autopilot.

(Like I said, this has all been worked out based on the research around the best ways to form good habits)

Some examples for fitness would be…

I’m going to stretch for 15 minutes every day while I watch TV in the evening

I’m going to warm up for an extra 10 minutes before every session I do.

I’m going to master press ups so by the end of the month so I can do 10.


I’m going to chew my food REALLY well.

I’m going to add an extra portion of green vegetables every day

I’m going to drink 3 litres of water a day.,

I’m going to extend my fasting period so I go at least 12 hours without food every day.


I’m going to meditate every day

I’m going to learn/get back into a musical instrument – just for 15 minutes a day

I’m going to call an old friend every day, or set aside specific time for my spouse/kids.

One new habit in each area.

That’s all.

What I don’t intend this to be is like a weight loss challenge. I don’t want anyone to feel they’re depriving themselves of enjoyment for 30 days, only to hit the carbs or booze even harder once June has been and gone.


It needs to be tough. It needs to be a challenge.

But like most things that require a bit of effort, good stuff comes from it.

But let’s be honest, it’s not as tough as lockdown.

Now obviously, this is not compulsory.

There’s not much that is compulsory these days. Even the lockdown rules are just strongly recommended.

However, I thought it would be a cool thing to do.

As a member of this gym, I think you’ll agree there’s more to being a member than just fitness. So we wanted to take your results up a notch too, extending them just beyond strength and physical health.

I believe this challenge will improve your mental well-being as well as making you do some reflection on anything that needs work in other areas of your life.

Above all else, this whole process is personal to you.

You get to choose your three habits

You track them

You only answer to someone else if you want to.

But without sounding too much like a philosopher, often the most important person we can ever answer to is ourselves.

As a team we’re here to help as much as you want, but we’re not going to chase you or force you to do anything. You’re an adult. And we respect you.

We can provide ideas for new habits

Help with ways to integrate them into your life

We can make your weekly check-ins more focused around this.

We’ll all be working our own 30 Day challenges as well, so will fully be able to relate to what you’re going through.

But what homeschooling has taught me is that I’m not cut out to be a primary school teacher. I can show you the door, but YOU have to walk through it.

If you’re ready for this simply message me with “IN” and I’ll be in touch.

On that bombshell,

I’m out.

Alex Backhouse

Click Here to Leave a Comment Below
Chrissy - May 27, 2020 Reply

Count me in (promise it’s not just because of the merch)

James Farrell - May 27, 2020 Reply

Im in innit aslasd;flkj asdofiacjasfdoiasdofijasdfljka (because the comment was apparently too short)

sally mady - May 27, 2020 Reply

I am definitely in

Simon - May 28, 2020 Reply

Love it. Count me IN.

Jil - May 29, 2020 Reply

Great idea! I’m in too! 🙂

Lucy - May 30, 2020 Reply

Sounds great count me in!

Fred - May 31, 2020 Reply

Count me in, sounds good

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