My Challenge to Both YOU & ME: Change a Major Habit in 3 Months

by kyle maynard on September 6, 2012

One of the topics I speak about for some organizations is how we will follow a habit until we make a decision to change it and fight to stick to the change. And with my gym No Excuses CrossFit starting their own health challenge this fall, I thought it could be a lot of fun to start a virtual challenge online.

The challenge is to change a major habit in 3 months. But before we discuss the details of the challenge itself, we should understand what a habit actually is.

Behavioral psychologists have recently discovered habits are triggered by a different, deeper part of our brain than what stimulates conscious decision making. Our brains developed habits in order to take a complicated set of behaviors and act on them subconsciously. And acting through our habits subconsciously helps keep our brains energy efficient.

What would happen if you had to make up a new behavior pattern every time you woke up in the morning? Most of us (myself included) have a hard enough time stumbling to the coffee pot, let alone going into deep thought about whether or not we shower before we brush our teeth. These decisions, however seemingly small, can add up over time and use a tremendous amount of mental energy.

Think about the number of steps it takes to perform a habit as simple as backing the car out of the driveway. We open the garage, unlock the door, put the key in the ignition, buckle the seat belt, turn the wheel, check the mirrors, check for obstacles, check for oncoming traffic, put our foot on the brake, shift into reverse, take our foot off the brake, judge space between the garage and the street, and finally apply slight pressure to the gas pedal and brake. Yet somehow we seemingly do it all without thinking.

In The Power of Habit Charles Duhigg describes what has to happen in our brain in order to form a new habit, regardless of whether it’s a good or bad one. The process begins in our basal ganglia; a group of cells deep in our brain near our brain stem and spinal column.

The basal ganglia operates off of a three-step loop. First, there is a cue the brain recognizes as a trigger to go into auto-pilot and decide which habit to use. Second, there is the routine itself, which can be physical behavior or it can also be mental or emotional one too. And third, there must be a reward compelling enough for your brain to decide if this entire routine is worth repeating again in the future.

Think about what can make it so hard to quit smoking for instance. New research is showing us it’s not only a physical addiction to nicotine, but it’s the entire cue-routine-reward cycle. Maybe the cue is a particular time of day when you get in the car or have 15 minutes left before your lunch break ends.

Each time we go through the cue, routine, reward cycle, the behaviors becomes more and more automatic. Eventually the cue and reward become so connected to the routine that a new habit is born.




You have 3 months to replace a major habit with a new one that better serves you:

The New Habit must improve how you Look (i.e. clothes fit better, eyes look more rested from better sleep), Feel (more energy, less hungry, etc.) and/or Perform (performance could be on writing a book, increase in sales at work, personal records in the gym, etc.)

This leaves us with a pretty wide range of possible choices, but the reason for classifying it into one or all of these categories is that we can clearly define an objective. 

And it’s best to describe one or all of these objectives in even more detail– listing out how you will look, feel, and/or perform and what will be different than before.

I can’t tell you what habit to tackle, but I can encourage you to pick one and stick with it. The most important thing about this habit formation is the “sticking with it” part.

In Order to Participate: You must leave a comment answering Letters A – C in the comment section below.

(A) What is your new habit goal?

(B) What factors cause the old habit routine to begin? What are your cues?

(C) What is your reward? What will be different about how you look, feel and/or perform?

The challenge starts on Saturday September 8th and ends on Saturday December 8th.

I believe it helps to have a definitive date to get us started and a deadline to help us achieve what was once seemingly impossible. If we don’t set a date, then we don’t act.

If you’re a few days late to start in reading this, it’s ok, just jump on the train today!




(A) New Habit Goal: Improve my health and fitness while I’m traveling over the next 3 months.

I’ve been traveling quite a bit over the summer and I’ll be traveling a lot more (somewhere around 30 cities) between Sept. 8 and Dec. 8. I am already starting out in ‘less than stellar’ shape and in the past, it might have only continued to go downhill. This time it’s going to change.

I will also be blogging my progress under my new alter-ego…


(B) My old routine and cues: A lot of the time when I travel, I’m wiped by the time I make it back to my hotel room at the end of the night. When I get back into the hotel room, I’ll put off my workouts to the next day, and the next day after that.

Eventually I won’t have worked out for days or weeks in a row and my energy suffers even more. It goes without saying, but my diet suffers when I don’t keep myself accountable in my workouts.

My new habit will change this behavior routine while I’m on the road and give me more energy to take on the day.

(C) Goals in how I look, feel and/or perform: I plan to post a “before/after pic” on Dec. 8. I think setting the deadline to publish that pic on the website, facebook and twitter alone will help me get motivated to follow through. I will post the before pic and the after pic holding a newspaper with the headlines for Sept. 8 & Dec. 8 to show there was no foul play. Currently I weigh around 142 lbs and I will be around 10 lbs lighter by the end of the challenge.
And in addition to looking better, I hope to have more energy and be less reliant on midday espressos. I also think this energy will help me perform even more effectively while I’m on stage speaking.


In Conclusion


There comes a time when we have to stop thinking about changing something and we set a date to do it. Without action nothing will ever improve. It is our actions combined with our desire that lead to real change in our lives.

I haven’t mentioned my thoughts on how to change specific habits (i.e. How to quit smoking), because I think deep down you already know a lot about how YOU need to change it. If not, I implore you to find the right resources (personal trainer, psychologist or life coach, etc.) to make it happen.

And the final thought: think about your deepest “why” for taking on this goal. Make a promise to someone who loves you and share this post with them to see your commitment. Or write your “why” down and keep it somewhere you’ll see in that moment when times are tough and you need the encouragement.

Remember– even when we temporarily fall off the wagon– we are not beat until we choose to stay down. Regardless how many times it takes to stand up, dust the dirt off and keep moving forward.

Alright– enough talk, let’s get to work!


{ 86 comments… read them below or add one }

Amber Lynn Smith September 6, 2012 at 3:41 pm

(A) What is your new habit goal?
My new habit goal is to have more self-esteem.

(B) What factors cause the old habit routine to begin? What are your cues?
The main thing that cause the old habit to begin are other people: the way people perceive me, talk about the way I look/dress, seeing the way other people look, etc. When I feel like the lesser man (or girl, in my case), I tend to look in the mirror and it’s almost as if my smile is fading because I’m putting so much stress on worrying about what I look like. In all reality, it’s true when people say that inner beauty is what matters the most. If other people can’t perceive that, then they don’t have the right to judge the way you look.

(C) What is your reward? What will be different about how you look, feel and/or perform?
My reward will be positive and uplifting self-esteem. I will look better, because I’ll have a more optimistic outlook on my life, thus changing my appearance. An inner change causes an outer change. I will feel so much better, because I will accept who I am…looks and all. I will perform better, because my optimism and self-esteem will push me to greater heights.

Thank you for this challenge, Kyle! I can’t wait to go on this journey “with you”! :) You’re such an inspiration!


Kyle Maynard September 6, 2012 at 4:13 pm

Amber Lynn! I loved reading this and I am so pumped to have you join me on this journey. We’ll do it together :-)


Amber Lynn Smith September 6, 2012 at 4:56 pm

Thank you! We’ll absolutely do it together!! :)


DawnB September 7, 2012 at 2:39 pm

I’m looking forward to doing this and will work on my A,B,C tonight then post. This is great. Best of luck to everyone.


Johnny Davis September 6, 2012 at 3:54 pm

Thanks Kyle, really needed this!



Katherine OConnor September 6, 2012 at 4:42 pm

Amber I like your goal a lot! :)

(A) What is your new habit goal?
Blink and smile more throughout the day.

(B) What factors cause the old habit routine to begin? What are your cues?
Sitting at a computer at work all day, I let myself get sucked into whatever I’m doing on the computer. Not only are my thoughts completely occupied by what I’m looking at and doing, but I lose all sense of my emotions and physicality. When I take a break, I notice that I look like a dead-faced zombie with dried cranberry eyes and a leg that has fallen asleep — and I feel like the tin man looking for a heart.
My cues are that I grew up in an environment where a much higher value was placed on being intelligent and cerebral than being emotional or physically present.

(C) What is your reward? What will be different about how you look, feel and/or perform?
My rewards will be: experiencing a work day with eyes that are moist and refreshed, a body that is nimble and alert, and a heart that is present and caring – most important, towards myself.


Amber Lynn Smith September 6, 2012 at 4:56 pm

Thank you, Katherine!! :) I like your goal, as well! Definitely remember to smile…you never know when it will change a person’s day…or even his or her life!


Kyle Maynard September 6, 2012 at 7:34 pm

Katherine– I love this goal. It’s been something I’ve been wanting to do as well… maybe spend 15 minutes a day walking on a trail or even just enjoying the sky.


Danielle Selah September 6, 2012 at 4:45 pm

(A) What is your new habit goal?
Like yourself, I intend to implement an routined exercise time into my day.

(B) What factors cause the old habit routine to begin? What are your cues?
Just a few days ago, I resolved to start a challenge similar to this where I take action to improve my life in many aspects. Ranging from trying to gain independence from any form of addiction in my life (I’m talking like the constant need to check in on facebook or drinking too much coffee etc), to better overall health in my body, I wanted to live my life to it’s overall potential (which I have not yet experienced). One way I can do this is by regularly exercising and improving my body’s performance.

(C) What is your reward? What will be different about how you look, feel and/or perform?
My reward will be an overall sense of joy that comes from experiencing the blessings God puts in my life. I can partake in more of these with a healthier body and outlook on life.

It’s kind of funny that you posted this today. I suppose it’s just the kick I was needing to put my journey/challenge into action! Thanks, Kyle! :)


Kyle Maynard September 6, 2012 at 7:38 pm

Danielle, I am with you. I have never been diagnosed but always felt a little ADD.. at least all over the place at times. It’s amazing how exercise and increasing our activity level can help bring us more focus.


Jan Cook September 6, 2012 at 5:07 pm

Thanks for the challenge, Kyle!
A–New habit/goal: to have more energy throughout the day and into the evening, get adequate sleep, and lose 15 more pounds. Also, to consistently get to my CrossFit box 3x/wk.

B–Factors that cause old habits/routine to begin? What are your cues?: I think the main thing is not enough sleep (only get approx 5hrs/night) which trickles down to poor food choices, low energy, then I just want a nap!

C–What is your reward? What will be different about how you look, feel, perform?: my reward will be more energy to enjoy life! I want to feel like doing housework (I know, right!), staying up with my hubby instead of going to bed an hour ahead of him. Hopefully, I’ll improve my health and longevity. I’m 54 and want to be able to retire healthy, full of energy, and active!


Kyle Maynard September 6, 2012 at 7:42 pm

Jan– that is awesome. Sleep is one of the most underrated things we can change to improve our health. Here’s a pretty cool article with some strategies to get you started


Tammy Wiseman September 6, 2012 at 5:20 pm

(A) What is your new habit goal?
To lose weight, gain strength, and train hard to perform my best in a Paso Doble ballroom dance routine on December 1, 2012.
(B) What factors cause the old habit routine to begin? What are your cues?
Poor eating habits caused by stress, routine, lack of planning, and seeking source of energy from sodas. Then when feeling extremely tired from surviving the day, very easy to talk myself out of exercising. Always think, “I will do better tomorrow.” Tomorrows become days, then weeks, then months, then years, with no change other than downhill.
(C) What is your reward? What will be different about how you look, feel and/or perform?
I will feel great. I will have energy. I will be perform my best. I will be proud knowing I made a change and did the best that I could do.


Kyle Maynard September 6, 2012 at 7:42 pm

Tammy! I can’t wait to see your pics from this event. You got to share them with me when you do ;-)


Michelle September 6, 2012 at 5:52 pm

A) Change my character
B) (factors) Busy day to day activities, auto-pilot (aka:habits), focus on accomplishing-and not the journey-even tho not accomplishing anything, insomnia, depressed, forget to pause, breath and enjoy. It all leaves me short tempered, hurry-busy, no peace-even when still, lack of patience, not as kind/loving/good as I am & missing out on joy/humor/laughter. (cues) As I read my devotionals, they remind me of how I didnt act/react as I should, so I rewind, recall and realize the missed opportuities of all these things…love, joy, peace, kindness, goodness, faithfulness, gentleness and self-control. On around goes the circle>>>
C) I will be more enjoyable to be around, lower my blood pressure, become happy, toss depression, be able to sleep again, find joy in who I have/all I have, be more and expect more. To walk in the fruit of the Spirit (gal 5:22-26) & live by what The Bible says is the Truth, the Way, the Life….for God and all on purpose.

I will try to make this my habit, my being…I want to change! Thanks for the challenge & giving me accountability. Best to all challenges/goals, I believe we all can succeed!! :)


Kyle Maynard September 6, 2012 at 7:46 pm

Michelle, I can relate to how hectic things can feel at times. But, like you said, even in those moments we have the power to make a change. My suggestion would be to focus on what you will change now. Maybe it’s sleeping more or going for a walk a few times a week to ease the stress load. Maybe it’s something else. But focusing on one or 2 changes at most will help us increase our success rate so much. Glad to have you onboard ;-)


Scott Tibbet September 6, 2012 at 6:06 pm

NEW HABIT GOAL: To be consistent in living a new healthier lifestyle.
OLD ROUTINE AND CUES: I allow myself to rationalize bad habits. I allow myself to eat easy, unhealthy, quick meals. I also allow myself to be lazy in the morning when I should be exercising. I have lost 120 pounds (I was 400 I am now 280) although I am sure I have gained a few or more back.
GOALS IN HOW I LOOK, FEEL, AND/ OR PERFORM: I am going to lose 50 pounds by December 8th. I plan on being in much better physical and mental form.
I used to be a high school dropout, a racist, and a drug addict (methamphetamine). I am now a sober college graduate that celebrates diversity all without counseling; all by pure will. I know I can accomplish this too!
Kyle, you are truly an inspiration!


Kyle Maynard September 6, 2012 at 7:54 pm

Wow Scott! What you have already accomplished and overcome is incredible! I would never say you couldn’t do whatever you put your mind to, but I will say to just keep in mind when we put on muscle mass it weighs a lot too. With that in mind, either way be safe about it and stay motivated! I look forward to hearing from you on our journey.


Scott Tibbet September 6, 2012 at 8:08 pm

Thanks for the response I really appreciate it! Thanks for the advice about muscle will add weight. I will keep that in mind. If I do not reach my weight goal I will thank about how much muscle I have put on. I live in North California and will be 40 in late November. Another goal I have is to ride a bicycle to a dear friends house who has given me tons of advice, encouragement, and guidance. He lives in Denver, Co. I have several slipped discs and pinched nerves in my back from a work injury when I was an Emergency Medical Technician. I am on disability but now I need to try to save some money to get a bicycle and the necessary equipment. NO EXCUSES!!


Kyle Maynard September 7, 2012 at 12:15 am

I can’t wait to see you make that happen. Very cool stuff man.


Scott Tibbet September 7, 2012 at 3:18 am

Thanks, Bro!

Kevin S. September 6, 2012 at 6:07 pm

(A) What is your new habit goal? To get back in shape and become physically fit. To put on more muscle, to have more endurance, to be able to once again play some sports that I have had to set aside, and still have the energy to help others to achieve.

(B) What factors cause the old habit routine to begin? What are your cues? I am on year 3 of recovering from a major medical problem that almost took my life. It has been a long, slow, and painful recovery. Since then I have suffered through some depression, lack of confidence, and gotten into a rut of poor health decisions… sitting in front of a TV, poor diet choices, lack of will or initiative. And Fear… fear of the pain, fear of failing, fear that I can’t make it back.

(C) What is your reward? What will be different about how you look, feel and/or perform? My reward would be to become the confident, and self reliant man I once was. To be able to achieve some long lost goals that I had set aside, thinking that I was too weak, and physically unable to do anymore. I want my life back again. Thank you for the challenge Kyle. I’m going to do my best to accept it and meet this and give it my best shot. I like your new nickname. I’m going to have to think about coming up with one of my own. Thanks again Kyle! I found you about 6 months ago after watching an ESPN Outside the Lines piece about what you did for a fellow Soldier and just want you to know that you are an inspiration to a lot of us out here.


Kyle Maynard September 6, 2012 at 8:03 pm

I loved your post Kevin and thank you for your service. Sometimes we can get to a place where those things can fuel us and make us stronger in ways we couldn’t have imagined before. Glad to hear you’re with us!


Rob Pyfer September 6, 2012 at 8:56 pm

(A) What is your new habit goal?
Time to bring back the beast!
Reconnect with my passion for a constant higher level of fitness and not settling for “just maintaining.” I have the tendency to lean towards a purely strength biased training program as it is my strength and neglect my weakness of Cardiovascular Endurance.
Full commitment to a 100% dialed in clean nutrition plan from September 8th through December 8th.
Cardiovascular health and strength is my focus in physical fitness.
This will be achieved through a single modality session of metabolic conditioning 7 days a week for 12 weeks.

(B) What factors cause the old habit routine to begin? What are your cues?
I am just over a year into owning and operating Urban WarFit CrossFit. Opening this box has consumed my life in a way that I wouldn’t trade for anything. I do not work as I love what I do. It’s my passion, my calling. I am completely blessed to have the opportunity to serve so many amazing people.
This year my beautiful wife, Ali and I also recieved a gift from God in our, now 5 month old daughter, Skyla. Something happened to the beast the very second that I laid eyes on this little angel. All of my own ambitions in my own personal fitness took a back seat.
I actually had a conversation with someone just yesterday, whom I really respect on an intillectual level and he asked me the question. “When is it going to be time for you?”
This challenge is exactly what I needed in my life. As Kyle was a larger inspiration to me opening my facility than he knows. So it brings me back to my roots in why I started CrossFitting in the first place.
It’s time to reset the brain and make time for myself again!
It’s Me time!

(C) What is your reward? What will be different about how you look, feel and/or perform?
The reward is the hightened level of energy that I will recieve from it. A tuned in, upgraded version of the current me. It will boost my psychy as well leading to better decision making in my daily routines. A clearer vision of what I truly want from my life, my purpose. In the physical sense I will maintain a lower bmi, 185lbs. at 6% body fat. Which will cause the ripple effect that will pass through so many others that deserve more of me. Starting with my family, friends, and students.


Kyle Maynard September 7, 2012 at 12:02 am

Rob!! I am psyched to see your post man. And I couldn’t agree more… having a rational ‘self-interest’ will only allow you to give more of the gift of your love to family & friends and your your knowledge & passion for your students.


Shaina September 6, 2012 at 9:16 pm

I have been an avid follower of all of your positive Facebook posts, as well as, the fabulous ‘No Excuses’ book in which you first introduced yourself to the public eye (or at least to my eye…) I thank you for being such a positive role model and inspiration to take the next step in making changes and taking risks for a better ‘me’.

(A) What is your new habit goal?
My new habit goal will be to take care of myself, both mentally and physically. I allow myself to get overwhelmed with some of the smallest things in life (i.e. money, finances, etc.) I find myself forgetting how truly wonderful life is…and how short it can be. I pledge to change my sleeping habits (I too have trouble rolling out of bed to get to the coffee pot in the AM) and to increase my fitness routine to support my positive attitude.
p.s. I just download F.lux…love it, really makes a huge difference on my laptop at night!

(B) What factors cause the old habit routine to begin? What are your cues?
Most often than not when I come home after work, I’m wiped by the time I come in the house. I get that urge to go take a hot shower and get comfy somewhere.

Soon enough I notice I haven’t been on a run in a while…and I can tell by my energy levels. In recognizing this problem and making a formal pledge to hold myself accountable…I will make a change in my habits!

(C) What is your reward? What will be different about how you look, feel and/or perform?
I will have more energy to take on each and every day. Look to life in a more positive attitude and in turn spread that positive energy to others. Oh, and of course it will help diminish sleepy eyes : )

The challenge starts on Saturday September 8th and ends on Saturday December 8th. GAME ON!


Kyle Maynard September 7, 2012 at 12:05 am

Such a sweet message Shaina and glad you are going to make this happen for yourself! And if you like F.lux, then these sound crazy but they are like F.lux for the entire world. I just ordered a pair myself and love them


Carol Shockley September 6, 2012 at 10:56 pm

What is your new habit goal?

My new habit goal is my morning routine. To wake each morning after a good sleep, complete my quiet time, listen to a message, followed by a workout program for 90 days.

What factors cause the old habit routine to begin? What are your cues?

Motivation, energy, and self-esteem are key factors, which are low when I don’t take care of myself first. I found myself this summer being side tracked from my routine and taking care of myself. When I don’t schedule time for self, I fall off the wagon and then start to lose motivation, energy, and self esteem. If I don’t feel good about myself in pours over into my professional work and relationships. Then I become lazy. When I put myself first each day I feel great, as I put off what I should do for myself it becomes 1 day and by the time I know it 30 days later.
When I daily love myself first, I am encouraged, vibrant, and energized to give more to the people I serve and desire to go beyond.

What is your reward? What will be different about how you look, feel and/or perform?

My reward is success in knowing I have created a new habit and have discovered the joy of loving myself again.

The difference in my appearance will be the vibrant energy upon my face and how I relate to others. My relationships will be healthier. I will be 15 pounds lighter, I will be making healthier choices, and my performance will be outstanding. Most importantly my self-esteem will have increased and my confidence will show in my work.

I too will post a before and after pic on Dec 8th. It will be great to witness the change as well as share it with others.


Kyle Maynard September 7, 2012 at 12:08 am

Carol, this was so cool to see your commitment to the challenge and also will be posting the before & after pic on Dec. 8 ;-) I’m also glad you’ll be there with me so I’m not the only one! And you are absolutely right, when we start focusing on the wrong things it can generally get away from us pretty quick. But like you identified, we can change those things pretty quick as well.


Bryan Cook September 6, 2012 at 11:57 pm

First off Kyle I would like to thank you again for the humbling speech you gave to the Fort Benning, GA WTB, last Wednesday. It was very moving and I took a lot of what you said to heart.

(A) What is your new habit goal?

My new habit goal is to buckle down and hit the books a lot harder than I have and spend less time goofing off.

(B) What factors cause the old habit routine to begin? What are your cues?

The main factors that cause the old routine is I am a HUGE procrastinator. The cues are late night cram sessions and totally being wiped out physical and mentally come test time.

(C) What is your reward? What will be different about how you look, feel and/or perform?

I would have to say my reward would be to have finished or be 1 or 2 classes away from being finished on my Associates Degree in Criminal Justice.

I learned from you that we cant let our disabilities get in the way of life. I am definitely looking forward to the next time you come to Fort Benning!


SSG Bryan Cook
United States Army


Kyle Maynard September 7, 2012 at 12:11 am

That is a very, very worthy goal Bryan. Thanks for taking the time to share it man and I look forward to hearing about how you’re progressing with this as well! And if it helps, I’m one of the worst procrastinators I know in a lot of instances, but a lot of the times we can do better work than the non-procrastinators once we set a deadline and do it.


Alicia Nicole Draper September 7, 2012 at 3:25 am

A) What is your new habit goal?
Write a book about my life story in three months.

(B) What factors cause the old habit routine to begin? What are your cues?
Procrastination. I have all these great ideas in my head and I tell myself “I’m going to write them down later.” And later never comes. I get so distracted with school and other life goals- I let this one go to the wayside.
(C) What is your reward? What will be different about how you look, feel and/or perform
My reward will be writing a book on what it’s like to live with a physical disability and using it to encourage others, whether they have a disability or not. It is my prayer that through sharing my stories of adversity, and how my family and my faith in God have strengthen me that others will gain hope and strength and encouragement from my story and begin to pursue their dreams no matter how hard they might seem.
I have done some public speaking in the past and have truly enjoyed it. So this book would be a great resource for my audience to take with them!
Kyle, on a side note, you met me when you were in Arizona speaking at the K2 fundraiser. I was the smiling girl with the walker on the dance floor with you. I talked about horseback riding with Camelot, the horse barn for people with disabilities.
After the fundraiser I found out that one of your good friends lives here in Arizona, Christian Benell. He is also my friend! Such a small world! Hope to see you back in Arizona soon!
God bless you.
Alicia Nicole Draper . :-)


Kyle Maynard September 7, 2012 at 8:58 am

Alicia, that’s such a small world that you know Chris! Maybe we can all go out riding sometime. And I love the goal- let’s make it happen and set a habit to sit down and write a little everyday no matter what!


Alicia Nicole Draper September 7, 2012 at 11:12 am

I would love if we all went riding sometime. I will write a little each day,no matter what! Thanks for the encouragement, Kyle! I will have to show Chris this post when I see him next! =)


Melissa W September 7, 2012 at 7:29 am

(A) What is your new habit goal?
My goal is to quit smoking.

(B) What factors cause the old habit routine to begin? What are your cues?

(C) What is your reward? What will be different about how you look, feel and/or perform?
My rewards will be that I will not end up an old lady with “cat butt” mouth, less wrinkles, I’ll be able to taste my food more, I’ll be able to breathe better during my workouts, I’ll likely get better at my workouts as well creating a better physique for myself…I could go on for days about the rewards, just don’t know how to make myself stop…so frustrating!



Kyle Maynard September 7, 2012 at 9:08 am

Melissa, I believe if you put your heart and mind into achieving this one goal over the 3 months you accomplish it. Sometimes when we put too much on our plate at once we end up overwhelming ourselves, but I know when you focus on this goal and prioritize it (knowing it will be tough, but possible), you will achieve it. I’m excited you are committing to this!


John Swift September 7, 2012 at 10:44 am

(A) What is your new habit goal?
Daily exercise/running; working my way to a 5K and beyond!

(B) What factors cause the old habit routine to begin? What are your cues?
Waking up; it’s much easier to stay in bed at 5AM than it is to get in gear and get healthy!

(C) What is your reward? What will be different about how you look, feel and/or perform?
My reward will be a healthier lifestyle; with that should come weight loss, energy gain and recapturing my zest for life (which in itself will lead to better things both personally and professionally). Bottom line is that I’m sick and toured of feeling sick and tired; Now is the time!


John Swift September 8, 2012 at 6:48 am

Day 1 complete! up at 5AM and after a 75 week layoff I ran 1.12mi today… Thanks Kyle!


Kyle Maynard September 8, 2012 at 4:29 pm

John, I loved reading this! So glad to hear you got out there and did it this morning.


John Swift September 9, 2012 at 6:28 am

Thanks Kyle. Day 2 is now in the books as well and there is no turning back, I SO needed this!


John Swift September 10, 2012 at 7:16 am

In celebration of yesterdays NY Jets win, I gave myself the morning off from running however, I did complete a full stretching regimen and my day 3 is complete… Let’s see if I can do 1.25 mi tomorrow!

Marilyn September 7, 2012 at 12:25 pm

First, thank you Kyle for continuing to inspire me. I look to you for motivation all the time and you never disappoint!!

A) New habit: I too want to get back into a morning workout routine. I commit to at least two early morning routines (5:30 a.m) but will strive toward 3 once I get into the swing.

B) Getting to bed earlier the nights before my committed workouts (Monday and Wed nights) & not focusing on the aches and pains I feel when I wake up rather just getting to the gym to get started.

C) My reward will be a better mental state throughout those two days which will propel me into more workouts which will result in more ENERGY (totally lacking in this now) and a more toned body.


Kyle Maynard September 8, 2012 at 4:31 pm

Sounds like a fantastic plan Marilyn. And knowing yourself to start with 2 things and work your way up to 3 eventually has me thinking you are going to be successful with this over the long haul.


Marilyn September 17, 2012 at 6:08 pm

Week one accomplished. I am happy I chose a manageable goal so that I can feel successful. I’m not quite sure how I used to work out 5 mornings a week but two is good enough right now along with healthy outdoor weekend activities. Thanks Kyle!


jen September 7, 2012 at 3:48 pm

(A) What is your new habit goal? To cut out eating unhealthy meals on the go-pizzas, burgers, wings. I just finished my surgery rotation in medical school that was a month long and it made my weight loss progress to become stagnant.

(B) What factors cause the old habit routine to begin? What are your cues? Stress from long days in the OR, not being able to eat or drink early in AM. Anytime I look in the mirror now, I haven’t been able to see more weight loss progress (have about 20 more pounds to lose). I also think my lowered energy levels are not just from the rotation itself but also my intake of crappy foods.

(C) What is your reward? What will be different about how you look, feel and/or perform? My reward is that I will be back on track to finish my weight loss goal; I will look better, feel better and be more likely to perform better in school. I will have to be in a hospital more times this year and next for similar rotations, and I have to get used to the long days but eating heathily throughout it.


Tammy Wiseman September 14, 2012 at 12:28 am


I really identify with your struggles to eat healthy and exercise when constantly on the go. Meals are just something I fit in wherever and as quickly as possible. Exercise – who has time to fit that in, too! What are your ideas for fitting more healthy meals and exercise into your hectic schedule?



kelly September 7, 2012 at 5:17 pm

Gosh,Kyle, i only get to choose one habit to change? I have so many! lol

A) What is your new habit goal? To cut sugar from my diet- completely cut processed sugar and limit my fruit intake.

(B) What factors cause the old habit routine to begin? What are your cues? I have always eaten healthy, so a daily sweet treat has been my “reward”- i cannot remember the last time i didnt go a day without at least one sweet item…whether it is an overload of fruit or eating some sort of daily sweet- chocolate usually- just the thought of not having it makes me nervous-which is why i must change this habit. the problem is that the processed sugar treats can get out of hand- ill buy something and promise myself just a little and then before you know it the bag is gone. when i have cut out the sweets, i then gravitate towards fruit- but then i eat a lot of it. i think i am addicted to sugar- and i need to stop it, b/c though i am at healthy weight, i am not as lean as i would liek to be, and i know this is what is balancing me out. my cues are 1. the grocery store- i love grocery shopping, and this is where the items get in my cart thus causing the downfall. 2. skipping meals- with two kids, i find myself forgoing my own meals and then snacking off of theirs- making myself weak and vulnerable to temptation. 3. stress- feeling like i deserve to relax with a treat- i earned it. 4]. sometimes when i do super well with workouts or food- i think i unconciously “sabatoge” myself with a treat- am i afraid of success?

(C) What is your reward? What will be different about how you look, feel and/or perform? My reward is that I will look better, feel better and feel more in control of these cravings- i will most likely finally reach my weight loss goal and enjoy being lean again. mentaly i know i will feel good, not be ridden with guilt or feeling like i blew it- wont feel bloated, and will feel successfula nd not like i am always compromising.

thanks for breaking this down for responses. just writing it down makes it real and attainable.




melissa September 7, 2012 at 7:35 pm

I hate to admit this, but, my goal, in the next 3 months will be to make an effort to “fix” myself.
I’ve lost 90lbs in the last year, and I have NO idea how to dress myself anymore. So, instead of trying, i just throw on whatever I have, which is about, 12 sizes too big.
I don’t put on makeup anymore, because, I guess there just isn’t a point to it.
I feel like I’m still hiding in my fat clothes, and i’m not really big anymore. I need to shop, and I have no idea where to go, or what to do.
Its a daunting task….


Steph September 7, 2012 at 8:16 pm

I was so excited to see this post! Your story has inspired me in SO many ways and I make a point to share it with everyone I meet. I love your motto of living with “no excuses.” In fact, those two words inspired me to seek out my dream job a few months ago… and succeed! So, I’m definitely onboard with you on this. :)

(A) My new goal is to get out of bed an hour earlier each morning to go running. I have a horrible habit of intending to do this every day, but rarely following through. Basically, I’m making excuses before I even start my day.

(B) I have a pretty bad track record of not following through on plans to “get in shape” or “run every day.” I really want to become a good runner, but I am definitely not a natural. I guess I’ve been so afraid of failing that I have never committed to putting the work in and really trying.

(C) I hope that my reward will be getting in great shape and feeling different- more confident and healthy! Another huge reward would be improving my running enough that I can participate in a half marathon in February… something I never, ever thought I could do.


Marie September 7, 2012 at 8:58 pm

A friend of mine liked your page on FB and I just happened to see it. Crazy thing, or coincidence…your challenge starts tomorrow which is perfect for me since I have been going back and forth trying for months to stick to a “specific diet and workout plan”. I start out each day with the best intentions and fail by the afternoon. At the time I cheat, I don’t care until its nighttime and I am so mad that I allowed myself not to stick, once again, to a diet/workout program. I don’t have a ton of weight to lose, but it completely controls how I feel about myself, life, my job, my relationships, just everything. I need to stop putting off something that I know will change my life and make me feel better. Somehow, someway…I need to get past the cravings around lunchtime and NOT GIVE IN.

A. New goal habit: Starting tomorrow, I am going to start my special diet, following it to a “T” and do cardio and/or weight lift/crossfit everyday. I do love working out, but right now I am only walking/jogging and need to make the time to either add lifting or crossfit. I know what I need to do, I just need the willpower to do it and to stick with it.

B. The factors that cause the old habit to begin/cues: I can completely understand why people are addicts. Whether its smoking, drinking, drugs or food (as in my situation), it is a “feel good” for the moment fix. As stated above, I start out everyday on a great note…today is THE day and literally by lunchtime I could care less and go back to my bad eating habits. This vicious cycle is very unhealthy for me. It makes me feel bad about myself, stressed, feel “fat”/”ugly”, disappointed, tired, just angry. For the life of me, I would love to find a way to change my thinking when I feel the urge to cheat. Please help! I desperately want to be the person I know I can be. I don’t have a lot of weight to lose, maybe 15-20 lbs, but I know it would make a world of difference to me in every aspect of my life.

C. What is the reward: loving and living each day to its fullest potential, knowing I DID IT! Feeling good about myself. Feeling more energetic…I am tired of being tired. Being much more positive. More successful and motivated with my career. Being proud of myself for sticking with something. I am going to dedicate this challenge to someone very important in my life that is working hard at kicking his addiction which is far more severe than mine with food.



Debbie September 8, 2012 at 9:13 am

A. My new habit goal is: Increasing my overall health (physical, mental and emotional). This means doing what’s best for ME in all areas of my life.
B. Factors that cause the old habit to begin/cues are: When I feel I’m not achieving something in one area – I tend to let it bother me in other areas as well. It’s like a chain-reaction that eventually affects all areas of my life.
C. The rewards will be: Increased self-confidence, a renewed love of life, more energy – physically and emotionally. Overall, just feeling better about all aspects of ME!
Thanks for putting this challenge out there, Kyle!! YOU are the reason for MY inspiration! :)


Lindsay September 8, 2012 at 10:20 am

(A) What is your new habit goal?
My goal is to commit to my yoga practice 5 days/week.

(B) What factors cause the old habit routine to begin? What are your cues?
Yoga is very important to me and right now I am training to be an instructor…so why is it so hard to make practice a part of my routine?? I tend to put off practicing for when I have more time, more space, etc. Instead of getting right into it as I wake up, I feel the need to sit for a while, have my coffee and check my e-mail. Which of course leads to many unproductive hours in front of the computer and I’ve conveniently wasted the time I had set aside for practice. There is also a small child living inside of me that throws a mini tantrum when I think about practicing – “I don’t wanna, and I don’t have to!”

(C) What is your reward? What will be different about how you look, feel and/or perform?
My reward is inner peace and strength, clarity of mind, awareness. It will also help me to become a better instructor – to lead from a place of clarity, compassion, experience and creativity. I will look better and move better. My self-esteem will improve, giving me more confidence to navigate the challenges of starting my own business and every day life.


Lisa September 8, 2012 at 1:32 pm

(A) What is your new habit goal?

My new habit goal is start each day with positive intention and follow through with the things I set out to accomplish, ex.: working out, reading (even if its only for 30 minutes), writing, being active and proactive within the community of peers I work with.

(B) What factors cause the old habit routine to begin? What are your cues?

It is very easy for me to get distracted or make excuses as to why I cant workout or eat something healthy as opposed to convenient, or get flustered and quit when something doesnt go quit as I imagined it. Then I have less energy to do the things I want to be doing that will put me in a positive and productive frame of mind. Those feelings snowball and before I know it, its midnight and nothing has really gotten done.

(C) What is your reward? What will be different about how you look, feel and/or perform?

I will feel more accomplished, happier, healthier and more organized. I will be in a place where creativity and success happily coexist. I will be the person I know I am capable of being.


Eros Sorias September 8, 2012 at 2:18 pm

Thanks for the challenge Kyle, I will join you and I will try my best to stay on it.
You see, for me is not so much one specific thing but, many. My big problem is that I usually stay down and stay beaten. There are so many things I need to change but I lock motivation. You however. You inspire me and I will do my best to change and became a better looking man, feel better both physical and mental, and I will perform 100% better than I ever have.

I begin TODAY


Nick Chertock September 8, 2012 at 3:06 pm

Kyle: You and your blog have inspired me to join in this 3 month promise:

(A) What is your new habit goal?

I have two goals which relate to health and fitness:
1. Awaken the beast: Recommit to a workout schedule of 5 days per week
2. Feed the beast: Clean up my nutrition and be proud of every meal

(B) What factors cause the old habit routine to begin? What are your cues?

I could write a whole long story but it comes down to excuses, bad choices and laziness. My cues that I’m falling into the old habit are associating a huge meal of grease and sugar with some feeling of satisfaction and buying and eating food I know is going to make me feel like shit 20 minutes later and derail my workout plans. The new cue will be to consider before putting anything into my mouth how it will make me feel in the two hours that follow. This I learned a few weeks ago from a Shawn Phillips lecture. The habit of skipping workouts began with not eating breakfast, so instead of the gym during lunch I would go get some huge lunch. It can be a totally new habit to take in some good nutrition in the morning and prepare mentally for the workout, and it will be.

I just bought ‘The Power of Habit’ from Audible so I’ll be absorbing that over the next few days which should strengthen the commitment.

You are a true inspiration Kyle, you are a messenger of truth. Thank you!

(C) What is your reward? What will be different about how you look, feel and/or perform?

Replacing the old habits with new ones will change everything in my life permanently, from the way I feel, look, and my productivity and ability to put forth more effort in every other area of life from family to work to athletics.

1. Exercise 5 times per week
2. Clean up my nutrition


sally September 8, 2012 at 7:21 pm

Thanks so much Kyle for the kick in the pants to make this change. I have known I needed to do it for awhile. I have started it before but i keep reverting back.
I love your story/writing/inspiration.

(A) What is your new habit goal?
i will quit texting and driving.

(B) What factors cause the old habit routine to begin?
saying i’m going to put my phone IN the car, getting distracted by a text tone/delivery…..and i answer it……
What are your cues?
In the past I have done really well for a short period of time….and then i start texting, ‘only while at stop signs/lights’ and then before I know it? I’m texting and driving again…

(C) What is your reward?
I will be rewarding by safe driving practices, by being alive and NOT risking those around me.

What will be different about how you look, feel and/or perform?
I will be setting a better example to my children (one who already drives and one who rides with and will be driving in a year). I will feel safer.


Steven Dawson September 8, 2012 at 7:40 pm

(A) What is your new habit goal? My new habit goal is to add weight work into my weekly fitness routine.

(B) What factors cause the old habit routine to begin? What are your cues? Self confidence and fear. I feel uneasy when I’m in the weight area of the gym, I compare myself to those around me and feel out of place which makes me uncomfortable. I have battled these issues for years…and the time is to place this behind me. I have successfully lost weight and conquered a 545 mile charity bike ride for the past 3 years in a row. I know that I can overcome this issue and I’m grateful to you Kyle for your inspiration and challenge.

(C) What is your reward? What will be different about how you look, feel and/or perform? My reward will be improved confidence that will affect other areas of my personal and professional life. I’ll have increased upper body strength which will enhance my cycling and it will positively impact the stress form my career.


Randy Smith September 9, 2012 at 7:43 am

Yo Kyle let me start off by saying you and then Bear Grylls are my two epic heroes living on this globe right now! I have a severe organic depression issue which ended me up in the ICU/hospital and almost the grave. Your book was pivotal for me to see I have nothing to be ashamed of only to be conquered. Great med regiment, excercise and connection to our Creator, the latter being of epic importance.

(A) What is your new habit goal?
Enter back FULL FLEDGE back into the nursing, I have been finding myself slacking somewhat on my nutrition, and exercise.having a tendency to be Type A in my career, whether ER, RN Assessor for insurance, or my community nursing, I tend to be get engulfed in it and my nutrition and exercise suffers, thus polluted body= polluted mind, soul, spirit. My goal is balance.

(B) What factors cause the old habit routine to begin? What are your cues?
I get tunneled vision, an example, I had to get nursing assessments faxed into the insurance companies, Friday night. I oberly spent way to much time, that I didn’t need to and skipped the gym and my diet was el crappo for the day. Note planning my days out/ meals out= disaster day.

(C) What is your reward? What will be different about how you look, feel and/or perform?
My reward will be peace, balance, and no one getting ‘steam-rolled-over’ by me/no casualties

Yo brotha I have reposted so much of your stuff on my FB. You are tenacious dude, stay that way. You help wacko’s like me!!!
Randy Smith


Patrizia Cavassa September 9, 2012 at 10:05 am

(A) What is your new habit goal?
My new habit goal, starting tomorrow (Sept.10) is to wake up earlier Monday to Saturday to run and lift weights on alternate days, before going to work.

(B) What factors cause the old habit routine to begin? What are your cues?
I love to sleep more than my bed!!! I’m a self-employed and I shouldn’t waste time in the morning! Plus I’ve developed a lazy habit in general. I have major goals, but in order to reach them I must get up earlier, have more energy, be fitter (I will be 20 lbs lighter by the end of this challenge, Kyle) and use my time in a better way.

(C) What is your reward? What will be different about how you look, feel and/or perform?
I think this new habit will be a blessing in every aspect of my life! It will improve my health, my stamina, my strength, my self-confidence, the way I look… I’ll be more proud of me. Period!!! Last but not least… I will be more productive in all my activities!

Thank you Kyle, It’s a privilege and a pleasure to share this with you… and NO EXCUSES!!!


Kacy Green September 9, 2012 at 10:31 am

I took time to really think about the one thing I could change that would help form a foundation for all the positive goals, changes and dreams I would like to see manifest in my life. So, I accept this 90 day challenge with one specific habit I want to eliminate. For 90 days, I will not say anything negative about myself. That means my weight, my habits, my work, my ability in the box, etc. I can’t wait to see how much better I feel when I am able to view my ‘self’ from a more positive perspective! Thank you so much for this kick-start!


Lee Pope September 9, 2012 at 1:45 pm

A) New Habit Goal:To meditate in the evening as a wind down rather than reach for a glass of wine

(B) My old routine and cues: After a busy day a work & an evening in the gym, kayaking or walking/running. I’m often buzzing and full of energy or physically shattered but my mind is still very much awake!
Even if I try to say to myself that I’m not having a drink that evening. I sometimes find that I have gone to the store, purchased some wine and I’m siting there enjoying a glass.
Meditation will be the default habit I use when I feel that I need to wind down.
I will not give up alcohol completely. I enjoy a glass of wine every now & then. I also believe that when you deny yourself something you are tied to it.

C) Goals in how I look, feel and/or perform: Meditation helps to clear the mind, make sense of the day and release any negative energy that could be carried over to the following day.

Less Alcohol will improve my quality of sleep. My body fat will be lower. So I will loose weight, look better and it will help be achieve my goals in the gym.


Michelle September 13, 2012 at 8:32 pm

Hi Kyle!
It seems that just yesterday I was thanking you for inspiring me to quit smoking. As of the 9th of September I’ve been smoke free for SEVEN months!!! The next phase in my journey of self improvement has been to exercise and lose weight. I’m down twenty pounds thus far (since mid July) and I don’t plan on stopping. My reward for losing weight? To fit into all of the new clothes I bought in my goal size. I think it’s the only way I can stay focused and achieve that goal!

Since that was already something we’d discussed I have decided to add yet another goal in my journey of self improvement:

(A) What is your new habit goal?
To become a kinder and more patient person to those closest to me. It is so easy to take frustrations out on those closest to us.

(B) What factors cause the old habit routine to begin? What are your cues?
When I let my emotions control me I find myself reacting without thinking. It isn’t fair to anyone – myself included – and, in fact, it can be harmful is so many ways.

C) Goals in how I look, feel and/or perform:
By changing other aspects of my life, I’m finding it easier to take some time before reacting. I went from making absolutely NO time for exercise to doing a minimum of three hours of exercise per day. Knowing I can take that time to reflect on my own behavior will help me achieve more than one or two goals in the next three months.

I will show you before and after photos of my weight loss journey come December and I will share with you the other aspects of this journey of self improvement. I think it’s a fine idea you’ve given us all.



Kristin September 13, 2012 at 9:05 pm

Hi Kyle,

Psyched to do this! I need to change my habits!

(A) What is your new habit goal?
To become a healthier person again! To be psychically fit and to eat healthier!

(B) What factors cause the old habit routine to begin? What are your cues?
I always feel like I never have enough time so i eat quick unhealthy meals & snacks,and tell myself I never have time to work out and push it off to another day and then I never end up doing it! I start out motivated to stick with whatever workout routine I start and then I slowly lose my momentum and motivation and then end up giving up all together. Stress I’m sure also plays a big role in me never wanting to stick with anything I start and I usaually always end up frustrated that I again started something and then quit. And to be truthful I dont have a lot of weight i need to lose and tone, I need to lose like 70-80 pounds to be where i need to be to be healthy. I just struggle with starting and continuing…

(C) What is your reward? What will be different about how you look, feel and/or perform?
My reward will be being physically fit and eating healthy & getting back to looking like my old self before I gained weight. I want to look good in the wedding dress that I want for my someday future wedding and I want to be healthy and fit to be able to keep up with the children I someday soon hope to have!! Being physically fit before having children will not only benefit me but them as well. I will have more energy being healthy and be more focused.


Dee September 13, 2012 at 11:59 pm

(A) What is your new habit goal? To spend part of each day organizing the next day.

(B) What factors cause the old habit routine to begin? Just being lazy…wasting time that could be spent more productively. What are your cues? TV and laptop

(C) What is your reward? Feeling fulfilled and productive each day…planning time for healthy activities and business building…getting free from the bad habits that weigh me down!!


Rob Pyfer September 15, 2012 at 7:42 pm

1 week down!
Have followed through on my commitment 100%!
100% full paleo all week.
Ran everyday this week.
Mon. 1.5 miles
Tues. 2 miles
Wed. 3 miles
Thur. 5k
Fri. 3.5 miles
Sat. 2.5 miles
Feel so much better already!
Bring it on Kyle!


KarenR September 20, 2012 at 12:13 am

A. My new habit/goal is to get caught up on my data entry at work and keep it up every day so I don’t fall behind again.
B. My cues are letting myself get distracted by other chores or helping coworkers who are newer at the job and are just in the habit of relying on me instead of requiring it of themselves. Once I’m behind, I think, “I’ll get to it tomorrow..” but I don’t, then I feel discouraged and put off even more stuff. YIKES!!!
C. My reward will be feeling more in control at work, being more productive everywhere else and not dreading going in to work just to feel behind.
OK, so I’m already starting late… I’ll still be miles ahead in 2 and a half months than if I do nothing, right? I’ll also look fantastic(ally) organized and productive!!!


Christine Maynard September 21, 2012 at 9:09 am

A. My new habit/goal? I will become the smart individual I really am: confidence!

B. What factors cause the old habit routine to begin? Believing that I’m not good enough nor smart enough. I put myself down in all regards, when the truth is…I’m a great and smart and doing things right! What are your cues? My cues are looking at others and seeing what they are doing or what they look like. I’m currently trying to get into the best shape of my life. Its hard work. But I tend to look at others and see their work and then sabotage sets in: ie…I’m doing this wrong, I don’t have this look, my diet is wrong, I’m wrong, or I am not smart enough to do this! Etc. But doing this work of getting into my best shape is also getting myself into the best mental shape!

C. What is your reward? My reward will be confidence! If I believe in myself and my attributes…what else is there? ME! I need this confidence to take me onto my next goal, which will be opening some form of yoga studio! I’ve been dreaming of this for awhile now! Time to stop dreaming and make things happen!


Clyde Sebastian September 23, 2012 at 7:02 am

Kyle, I’m a 60 year old retired high school teacher / wrestling coach. I’ve read your book and shared it with several of my wrestlers. You’ve been a motivator to myself and many young students. Though I’m retired from teaching I’m very busy with my own business and stay connected with wrestling by being a wrestling official. I like what you are doing with this challenge and I can attack one change that will be helpful as I proceed through a new stage of life.

(A) What is your new habit goal? To make productive use of my late evenings by reading, exercising my brain, and preparing myself for a restful sleep and the next day.

(B) What factors cause the old habit routine to begin? What are your cues?
I often end my day tired and flop myself down in front of the television to just vegetate. Before I know it it’s 2 AM, I’ve not rested, and after I finally go to bed, I wake up the next morning tired and get a late start on the next day.

(C) What is your reward? What will be different about how you look, feel and/or perform?
I will get to bed at an earlier time, wake up rested, and have more energy to get started on the next day.


Iyke October 1, 2012 at 3:34 pm

I have a problem with pornography and masturbation since 1999.I dont know how to stop,infact,I cant find a solution to stop myself.Please heelp me.It’s killing my life.



hartsell October 26, 2012 at 12:10 pm

keep it up your really cool and do u know how to ride a bike


bryce lilly October 26, 2012 at 12:11 pm

do you ever ride a bikeor a skateboard and what kind of car do you have.
how did you go down thows stairs but that was vary smart and so was when you where writing with 2 hands with the pin????????
And can you roller skate???????????????????????????/


Lange October 26, 2012 at 12:12 pm

u seriously have inspired me to overcome all my fears and challenges!i love all of your comments! i watched alot of ur videos and cherrished them all. i am in teen living in KDDC and we r kearning all about u and everybody in my class is inspired! please respond, thanks!


newsome October 26, 2012 at 1:31 pm

(A)-My goal is to take this teen living baby home and take care of it.

(B)-My old habit is giving up in school. When I give up I start to make bad grades.

(C)-My reward is when I do something good my mom give my some money.


manning October 26, 2012 at 3:16 pm

i think you are amazing and we can all conquer the hardest of challenges like when you amazingly climbed mont kiliminjaro.


ellis October 26, 2012 at 3:24 pm

You are awsome.You climbed kiliminijaro by your self yuo inspire me so much.please write teacher told me about you i was so inspired.


acevedo October 29, 2012 at 10:04 am

i love the artical and i am going to try to break a habit you inspired me to do it thank you and god bless you


MOONEYHAN October 29, 2012 at 11:08 am

hello kyle I want to join the football team at my school but i can`t take a hit what can i do.


adame October 29, 2012 at 11:48 am

I have seen some of your newsletter video i had no idea you can left up 5 pounds now to like 400 pounds i think that is cool


bryce lilly October 29, 2012 at 11:51 am

what states have you been in the coutry. (how many states)


bryce lilly October 29, 2012 at 11:57 am

we are leanig about you in teen living at kddc you wher alsome from lifting the 400 pounds that is so alsome realy alsome!!!!!!!!!!!!!!!!!!!!!


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Michele Downs August 21, 2013 at 4:57 pm

(A) What is your new habit goal? To consistently live what I’ve started to preach about living a REAL food lifestyle and consistently work out

(B) What factors cause the old habit routine to begin? What are your cues? Lack of sleep, lack of motivation. I’ve always been an athlete but I get into slumps where working out is about 100th on my list of things to do. I know it makes me feel better and happier and look better, but I put it off for the next day and then the next day and so on and so on. It’s a never-ending cycle. Add on that I’m going through a bit of a mid-life crisis especially since 37 is fast approaching, I need a change.

(C) What is your reward? What will be different about how you look, feel and/or perform?
More energy, loose at least 10lbs and love the fact that I’m closer to 40 than 35.


Nancy September 9, 2013 at 7:15 pm

Did you fail the challenge? You said you would post a newspaper photo. I do not see it, nor the results of the challenge.


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