How to Change Your Life in 30 Days: Fit in 30 Challenge

Summary

In this motivational video, the speaker shares their transformative experience with 30-day challenges, starting with consuming two hours of educational content daily in November 2013. They outline a 'Fit in 30' framework to upgrade life in 30 days, emphasizing the importance of ideation, building expertise, designing a roadmap, setting short to long-term goals, staying accountable, tracking progress, reflecting and adjusting, and planning post-completion. The speaker invites viewers to join the 'Fit in 30' community for support and accountability in their personal development journey.

Takeaways

• 🗓️ The speaker initiated their first 30-day challenge in November 2013, committing to 2 hours of daily educational content, which significantly transformed their mindset and productivity.
• 🌟 The transformative power of surrounding oneself with successful people, even if only digitally, was a key motivator for the speaker's initial challenge.
• 🏃‍♂️ The speaker has completed numerous 30-day challenges, including running a 5K every day, writing a book, and boxing daily, each contributing to personal growth and learning.
• 🛠️ The 'Fit in 30 Challenge' framework was developed by the speaker to systematically upgrade life within a 30-day period.
• 💡 The importance of acting on high motivation to start a challenge, as it can provide the initial drive needed to establish new habits or routines.
• 🔍 Identifying the single activity that will have the most significant impact on one's life is crucial when ideating a 30-day challenge.
• 📉 The speaker emphasizes the normalcy of motivation fluctuations and the necessity to capitalize on periods of high motivation to initiate change.
• 📈 Measuring baseline metrics like weight, fitness levels, and time trials is essential before starting a challenge to track progress effectively.
• 📚 Building expertise through various learning methods, including visual and audio formats, is highlighted as a cornerstone of personal development.
• 🗺️ Designing a roadmap for the challenge without overcomplicating it, such as a simple workout plan, is key to maintaining consistency and focus.
• 🎯 Setting clear short-term, mid-term, and long-term goals provides direction and motivation, with the long-term goal being particularly inspiring and exciting.

Q & A

What was the purpose of the speaker's first 30-day challenge in November 2013?

The purpose of the speaker's first 30-day challenge was to consume 2 hours of educational content every day, regardless of the format, to change their mindset from being lazy and unmotivated to being driven, motivated, and productive.

What is the significance of the 'Fit in 30 Challenge' framework mentioned in the script?

The 'Fit in 30 Challenge' framework is a system the speaker developed to guide individuals through the process of making significant life changes in 30 days, based on the science of upgrading one's life.

Why is it important to start a 30-day challenge while motivation is high?

Starting a 30-day challenge while motivation is high is important because it allows individuals to take advantage of their current drive and inspiration to establish foundational structures that can carry them through potential dips in motivation during the challenge.

What does the speaker suggest doing if motivation drops during a 30-day challenge?

The speaker suggests that if motivation drops, individuals should rely on the foundational structures they've already implemented, which will help carry them through the dips in motivation until they regain their drive and inspiration.

What is the main idea behind ideating the transformation for a 30-day challenge?

The main idea behind ideating the transformation is to identify the one thing that will have the most significant impact on an individual's life after 30 days, something they will be proud of achieving and that moves them closer to their main goal.

How did the speaker's running performance improve after completing the 'Run 5K Everyday for 30 Days' challenge?

The speaker's 5K time improved by 3 minutes, decreasing from 27 minutes and 3 seconds to 23 minutes and 54 seconds, which they considered a significant improvement.

What is the importance of setting short-term, mid-term, and long-term goals in the context of a 30-day challenge?

Setting short-term, mid-term, and long-term goals is important because it provides a clear direction and purpose for the challenge, helps maintain focus and motivation, and ensures that the individual is working towards a meaningful transformation.

What is the 'fit in 30 community' and how does it support individuals in their 30-day challenges?

The 'fit in 30 community' is a group where individuals commit to completing 30-day challenges together. It offers support, accountability, and resources such as progress trackers and the fit in 30 framework to help members efficiently complete their challenges.

Why is tracking progress important during a 30-day challenge?

Tracking progress is important because it helps individuals stay accountable, provides a visual representation of their achievements, and motivates them to continue pushing towards their goals.

What strategies does the speaker use to stay accountable during their challenges?

The speaker uses various strategies such as competing with friends, joining community groups, posting on social media, using fitness apps and trackers, setting alarms, scheduling events in their calendar, and doing before and after assessments.

What is the three-step process the speaker suggests for maintaining or transitioning to a new challenge after completing a 30-day challenge?

The three-step process includes: 1) Assessing whether a rest period is needed, 2) Finding ways to maintain the activity or habit developed during the challenge, and 3) Identifying and committing to the next challenge to continue personal growth and development.

Outlines

00:00

🚀 The Power of 30-Day Challenges for Personal Growth

The speaker recounts their transformative experience in November 2013, when they embarked on their first 30-day challenge to consume two hours of educational content daily. This initiative, inspired by surrounding themselves with successful individuals, led to a significant shift in mindset from being unmotivated to highly driven and productive. The speaker has since completed various 30-day challenges, including running, writing a book, and boxing, each leading to substantial personal growth. They introduce the 'Fit in 30 Challenge' framework, a seven-step process designed to upgrade one's life in a month. The framework begins with ideating a transformation, emphasizing the importance of acting while motivation is high and not procrastinating, to set a solid foundation for change.

05:02

📚 Building Expertise and Designing a Roadmap for Success

In this paragraph, the speaker discusses the importance of learning from the world's best and building expertise, which was pivotal in kickstarting their personal development journey. They admit to not being fond of reading but prefer learning visually and through audio, such as watching documentaries and educational videos. The speaker also shares the strategy of 'learning from alumni' by binge-watching 30-day challenge videos for inspiration. The paragraph then transitions into the importance of designing a roadmap for the 30-day challenge without overcomplicating it, using a simple workout plan as an example. The speaker highlights the significance of setting short-term, midterm, and long-term goals to maintain consistency and focus in fitness and life, ultimately leading to the creation of a supportive community for collective growth.

10:03

🤝 Staying Accountable and Tracking Progress in 30-Day Challenges

The speaker emphasizes the importance of accountability in ensuring the success of a 30-day challenge. They share personal tactics such as competing with a friend for fitness goals, joining community groups for support, and using various tools like fitness apps and social media to maintain accountability. The speaker also details the process of tracking progress, including the use of a simple tracker and a physical blackboard as reminders. They discuss the importance of reflection and adjustment, suggesting a review every seven days to assess what works and what doesn't, and making necessary changes to improve the process.

15:03

🏆 Completion and Continuation: Sustaining Growth Post-Challenge

In the final paragraph, the speaker focuses on what to do upon completing a 30-day challenge. They suggest a three-step process: assessing the need for rest, maintaining the activity to sustain the newly formed habits, and planning the next challenge to continue personal growth. The speaker invites the audience to join the 'Fit in 30 Community' for support and motivation, sharing their current challenge of swimming 10 laps daily and encouraging others to choose their own challenges to transform their lives in 30 days.

Keywords

💡30-day challenge

A '30-day challenge' is a personal development strategy where an individual commits to a specific activity or behavior for 30 consecutive days with the goal of creating a lasting habit or achieving a particular outcome. In the video, the speaker uses the 30-day challenge as a central theme, sharing his experiences with various challenges such as running 5K every day, writing a book, and boxing daily. The challenges are designed to push personal boundaries and foster growth.

💡Educational content

Educational content refers to any material that imparts knowledge or learning. In the script, the speaker mentions consuming two hours of educational content daily as part of his first 30-day challenge. This could include listening to podcasts, reading books, or watching documentaries, emphasizing the importance of continuous learning in personal development.

💡Mindset

Mindset refers to the established set of attitudes held by an individual. The speaker discusses how his 30-day challenge helped change his mindset from being 'relatively lazy and unmotivated' to 'super driven, motivated, and productive.' This highlights the power of focused activities in altering one's mental approach to life.

💡Motivation

Motivation is the drive or desire to do something. The video script talks about the fluctuation of motivation over time and the importance of acting while one's motivation is high. The speaker suggests starting a 30-day challenge when motivation is at its peak to leverage this energy for transformation.

💡Productivity

Productivity is the efficiency of an individual's work or the rate at which goals are achieved. The script mentions the speaker's transition from being unproductive to highly productive as a result of undertaking the 30-day challenges, indicating that these challenges can significantly enhance one's ability to accomplish tasks.

💡Transformation

Transformation refers to a profound change in form, appearance, or character. The video's narrative revolves around the idea of using 30-day challenges to bring about personal transformation. The speaker shares how these challenges have helped him transform various aspects of his life, such as fitness and writing.

💡Accountability

Accountability is the state of being responsible for one's actions or decisions. The script discusses the importance of accountability in ensuring the success of a 30-day challenge. The speaker mentions using accountability groups, social media, and fitness apps to maintain commitment and track progress.

💡Consistency

Consistency refers to the quality of being steady and invariable. The speaker emphasizes the importance of consistency in fitness routines and how it's often the key to achieving long-term goals. Consistency is portrayed as a critical factor in the success of the 30-day challenges.

💡Habits

Habits are regular practices or routines that tend to occur subconsciously. The video script discusses how the 30-day challenges are designed to build habits that become 'automated behaviors.' The speaker illustrates this with the example of running 5K every day, which eventually becomes a habit.

💡Personal development

Personal development refers to activities that improve one's skills, knowledge, and overall well-being. The script is centered on the concept of personal development, with the 30-day challenges serving as tools for self-improvement and growth. The speaker's journey and the framework he developed, 'fit in 30,' exemplify the pursuit of personal development.

💡Community

Community refers to a group of people sharing common interests or goals. The speaker mentions starting a 'fit in 30 community' to support and engage with others in their 30-day challenges. The community aspect is highlighted as a source of inspiration, support, and collective growth.

Highlights

In November 2013, the speaker initiated their first 30-day challenge to consume 2 hours of educational content daily, leading to a significant mindset change.

The 30-day challenge inspired by digital interaction with successful individuals transformed the speaker from unmotivated to highly driven and productive.

The speaker has completed multiple 30-day challenges, including running a 5K every day, writing a book, and boxing daily, each contributing to personal growth.

The 'Fit in 30 Challenge' framework was developed by the speaker to encapsulate the science of life improvement within a month.

The framework begins with ideating a transformation, choosing one impactful activity to focus on for the 30-day period.

The importance of acting on high motivation to start a challenge is emphasized to leverage the initial inspiration and drive.

The speaker shares personal experience with a 30-day running challenge, resulting in a 3-minute improvement in their 5K time.

The concept of not procrastinating and taking fast action for life-changing decisions is discussed as crucial for success.

Building expertise through learning from the world's best, including athletes and successful individuals, is highlighted as a key strategy.

The speaker admits a preference for visual and audio learning over reading, suggesting alternative methods to traditional book learning.

Designing a roadmap for the challenge without overcomplicating it is advised, with an example of a simple workout plan provided.

The significance of setting short-term, midterm, and long-term goals for maintaining consistency and focus in fitness and life is discussed.

The introduction of the 'Fit in 30 Community' for collective challenge completion and support is mentioned.

Accountability measures such as competition with friends, community involvement, and social media updates are shared as motivational tools.

Tracking progress with simple tools like a blackboard and a pen tied to a door handle is suggested for constant reminder and commitment.

Reflecting and adjusting the plan every 7 days based on what works and what doesn't is recommended for continuous improvement.

The final step of the framework involves deciding what to do post-challenge, including resting, maintaining the activity, or moving on to the next challenge.

An invitation to join the 'Fit in 30 Community' for a transformative 30-day challenge and the ongoing support within it is extended.

Transcripts

it was November 2013 and I remember it

like it was yesterday I set myself my

first ever 30-day challenge and that

30day challenge was to consume 2 hours

of educational content every day it

didn't matter what type of content it

could have been listening to podcasts

reading books watching documentaries it

didn't matter as long as it was

educational if I was so motivated so

inspired because I had essentially

surrounded myself with the world's most

successful people at least digitally and

it took me about 30 days to completely

change my mindset and go from someone

who was relatively lazy relatively

unmotivated to someone who was super

driven super motivated super productive

as a chain reaction of doing that 30-day

challenge back in 2013 and since then

I've done dozens of 30-day challenges

literally just the day before yesterday

I completed a Run 5K Everyday for 30-day

challenge I've written a book in 30 days

boxing everyday for 30 days veget for 30

I've done a lot and every single time I

do one I learn so much and I grow so

much what I've done is I've built a

framework called the fit in 30 challenge

where I go through the science of

upgrading your life in 30 days and this

is one of the most important videos I've

uploaded on this channel so without

wasting any time I'll go over to my

laptop and let's get into the framework

the fit in 30 challenge seven step

framework starts with step one ideating

the transformation this is where you

choose the one thing that will move the

needle more than anything else it is

important though to know that your

motivation does increase and decrease

over time that's completely normal it

happens to pretty much everyone however

if you're thinking about starting a

30-day challenge if you're thinking

about making real transformational

change in your life then it's very

likely that your motivation is quite

high right now therefore it's important

that you act and you start one of these

30-day challenges today preferably at

the very latest tomorrow while while

your motivation is high while you're

motivated while you're inspired if your

motivation does drop in like a week or

two weeks or 3 weeks you'll already have

these foundational structures

implemented into your life to kind of

carry you through these dips in

motivation until you you get your kind

of motivation and your inspiration back

it is important that you don't

procrastinate and if you really are

changing your life upgrading your life

really making positive change in your

life taking Massive Action as Tony

Robbins would say it's really important

that you take action fast as opposed to

procrastinate and end up not doing

anything when it comes to ideating the

transformation the main thing is what is

the one thing that will move the needle

more than anything else right what is

the one thing that after 30 days you're

going to be so proud that you've

achieved that what's the one thing that

will move you closer to your main goal

so for me I'm running a marathon in 6

months and therefore running 5k Every

Day for 30 days makes sense and I just

finished that challenge the day before

yesterday and my running distance and

running speed increased so much my 5K

time decreased from 27 minutes and 3

seconds to 23 minutes and 54 seconds so

that's a 3 minute Improvement in my 5K

time over 30 days which is a big

Improvement as far as I'm concerned I

was very proud of myself this is a

couple of screenshots from my Apple

Health app and you can see how many

steps that I took I didn't actually hit

the 30day mark I hit 29 days out of 30

the reason being you can see here about

3 weeks in I had food poisoning and I

was basically vomiting the whole day and

I was in bed the whole day and so I

probably could have pushed myself and

gone out for a run but uh I decided to

just rest um because I didn't want to be

puking all over the treadmill or puking

all over the road and this second

screenshot here is how many steps that I

took each month uh and you can see here

the month of June I tripled sometimes

doubled sometimes tripled my steps it

says their steps but it was more running

than just walking but you can see here

my exercise was significantly more for

June than it was for the previous months

in terms of ideating the idea there's a

few different things that I could have

done I could have done cycling for 1

hour every day for 30 days I could have

done swimming 20 laps daily I could have

done 168 fasting every day I could have

been learning a language every day for

30 minutes so there's so many different

things that I could do but it was really

going back to that question is what is

the one thing that you'll be so proud of

achieving after those 30 days have ended

it's worth just writing down all the

different ideas that that you can do and

then choosing that one thing that is

going to move the lead mod than anything

else and also on Day Zero or on day one

it is also really important to measure

the Baseline I weighed myself on day one

I did body measurements I checked my

fitness levels particularly my 5K time

which I told you I increased my time or

decreased my time my 5K time by 3

minutes and before and after pitches as

well for my weight I dropped 1.8 kg in

weight over those 30 days I didn't

particularly mean to I wasn't that

wasn't my goal I was eating very clean

and I increased my exercise quite

significantly therefore naturally I did

lose a bit of weight step two is

building your expertise and there's so

many different ways and this is really

what kickstarted my personal development

journey in 2013 the idea here is that

you're really just kind of learning from

the people before you learning from the

world's best learning from athletes I'll

tell you a little secret I don't like

reading I read maybe two or three books

a year and I remember Steven bartett on

the DI of CEO he asked Simon cynic what

is one thing that you're a little bit

shamed about a little bit not proud of

telling people and he was like I've

written so many bestselling books but I

don't like to read and that really

resonated with me because I'm the same I

haven't written many best-selling books

but I don't like to read the way that I

learn is visually and through audio and

so I love watching documentaries I love

watching educational YouTube videos or

listening to podcasts when doing the

30-day challenge I was just binge

watching other 30-day challenge I call

it learning from alumni this is really

inspirational these guys are just normal

people as in they're not athletes

they're not professional athletes

they're just kind of like everyday

people and they're also doing you know I

run 5k Every Day for 30 days zero to

Iron Man in 6 months becoming an Iron

Man from zero experience these are so

inspirational for me if you're lacking a

bit of motivation let's say your your

motivation has dropped a little bit here

I really do suggest just binge watching

some whatever challenge in 30 days step

three is designing the road map now it's

really important that you don't over

complicate this you've got 30 days you

don't need to kind of meticulously plan

every single day so this is a very kind

of basic rudimental workout plan that I

had I learned that when training for a

marathon you shouldn't be pushing

yourself 100% every time you run because

if I just ran and I wasn't really out of

breath and I ran for like 20 or 30

minutes and at the end I could probably

run a lot more I'm like did I really

push myself did did I really give it

everything that I've got but actually

when running you shouldn't be pushing

yourself every time there's the call the

80/20 rule where 80% of the time you

should be running at a pace where you

can talk meaning you're not pushing

yourself a lot at all 20% of your

training should be really pushing

yourself and giving everything you've

got and so you can see here day one is

easy run day two interval training day

three easy run day four Tempo day five

six easy run and day seven allout run

and that's why timed myself to see how

fast I got now this slide is huge I

think the biggest issue with people and

fitness is consistency we go to the gym

and we're lifting heavy weights but it's

like what's the end goal right we're

just kind of lifting heavy weights or we

going for a run are we doing exercise

for the sake of Doing exercise but it's

like what's the end goal and I think

having a very strategic shortterm goal

midterm goal and long-term goal is so so

powerful so a short-term goal could be

to compete with a friend or to run 5K in

less than 24 minutes for the midterm

goal I chose running a full Marathon

I've got about 5 months until I I run my

marathon and that keeps my training

laser focused it means that I'm not just

running for the sake of running but this

an naturual destination there and I

think that is really important it might

be to swim a swimathon in 90 days time

or to lose 20 kgs if your goal is to

lose weight and then there's the

long-term goal and this is what really

excites me your your long-term goal

should really really excite you because

if it doesn't then I just don't think

it's big enough and for me it's

completing an Iron Man Triathlon in

about 10 months time I have a few

business acquaintances that have

completed them and I've always thought

how do you have the time to train for an

Iron Man to run a business maybe they

have a family maybe they have other

Hobbies like how do you find the time

and that really inspired me like I think

it's important to when you feel like

someone inspires you how is it specific

that they inspire you why do they

inspire you and then it's a case of

reverse engineering that and then doing

that yourself so you end up inspiring

yourself and then maybe you can Inspire

others along the way as well so

short-term midterm long-term goals I

think they're really really important

I've just started a fit in 30 community

and this is basically where we complete

these 30-day challenges together we jump

on a call on the first day of every

month and on that call we brainstorm the

challenge that we're going to commit to

over the next 30 days and this can be

anything from walking 10,000 steps every

day running 5k Every Day is completely

up to you and we start our own 30day

challenges together we suffer together

we overcome together we grow together

and in 30 days we graduate together on

top of the community we have everything

you need to complete your 30-day

challenge in the most efficient way so

we have accountability coaches keeping

you accountable we have progress

trackers and we've got the fit in 30

framework which goes through the exact

steps to choose your challenge how how

to design your road map how to stay

accountable how to track your progress

Etc if you really are serious about

upgrading your life in just 30 days then

come and join the community there's only

10 slots available and this isn't kind

of like fake scarcity genuinely only

allowing 10 people into the community

for the first and second month the

reason being I really want to work with

you closely and intimately to make sure

that you give it everything you've got

with your 30-day challenge to have the

biggest impact the biggest

transformation in your in your life

because this is this is a very personal

strategy a very personal message a

30-day challenge completely changed my

life over and over and over again and so

I really want to help other people

transform their life in 30 days as well

so super excited to get started with

that like I say only 10 slots available

Link in the description below so let's

move on to step four which is staying

accountable you want to start a 30-day

challenge but you feel like you're going

to kind of fall off the wagon you're

going to give up in like 2 weeks or 3

weeks then this is for you

accountability groups are one of my

favorite ways so you can see here this

picture on the left which is my Apple

watch and I am competing with a friend/

bus partner called Milan at the end of

the week the winner gets $20 but we're

both very very competitive and it's

enough to kind of have that carrot

dangling in front of us and I push just

that little bit more and I know he does

as well to try and win that $20 at the

end of the week like sometimes it'll be

like 10: p.m. and his bar will be just

higher than mine so I'll go for a quick

20 minute jog with the dog just to get

my bar just that little bit higher it

really does work and it kind of gamifies

personal development it makes it a lot

more fun another way is joining

Community groups I've got a local

fitness group and you can see here one

of the guys says excited to see Mike

committed to a not a 2K but a 5k swim so

I did register for a swimathon in 2

months time we's see how that goes it's

great to have that kind of support and

inspiration and motivation in these

communities these are just a few few

ways that I stay accountable so posting

on social media if you go to my

Instagram you'll see my stories I have a

personal trainer I've told my friends

I'm telling you guys I've joined group

classes I create Fitness Vlogs so I ran

the 5k Every Day for 30-day challenge

and I documented it and I'm going to be

posting on YouTube so watch out for that

I also use a fitness app I use a fitness

tracker I set alarms 5:45 p.m. every

single day my alarm is going to go off

because that's when my training starts

I've got scheduled events in my calendar

so I don't forget I have me preps in

advance and I've done before and after

pitches as well so all of these things

together combined make sure that number

one I absolutely complete that 30-day

challenge like I said that I will and

the second thing is that I really push

myself as much as I can so I get the

biggest transformation I get the best

results in those 30 days so step five is

to track your progress now this might

sound a little bit obvious but it's so

important to track your progress in the

fit in 30 Community we have the fit in

30 tracker very very simple after each

day you mark your goal is either done a

rest day or failed and hopefully you

won't see any of these failed in your 30

days the idea really is to keep this

progress bar 100% And just as a kind of

a side motivator if you did get a failed

then you're going to see that for the

rest of the the month so that does

actually motivate you to make sure that

you don't actually skip any days this is

very rudimental but this is something

that I really like is I just have a

Blackboard next to my door so every time

I leave I see this black board and I

mark it if I've done the exercise or not

one thing that happened though was that

I was forgetting so I would just open

the door and I would forget that the the

board was there so what I did was I you

can see here I tied a a pen to the door

handle so when I open the door I feel

the pen it reminds me okay I've got to

check the the Box step six is reflect

and adjust and this is just a good life

lesson in general you can apply this to

any area of your life the seven step

framework is you're planning what you're

going to do then you act so you're

actually doing it and I recommend every

7 days you review what you're doing you

review what works you review what's not

working and then you just accordingly so

one thing that I noticed was I was

eating really late at night I was eating

like I would exercise and I would finish

my workout at like 9 p.m. but then I'd

be so hungry so then I'd go and eat at

like 9:30 and then I would sleep at

about 10: 10:30 and it's probably not

the healthiest thing eating just before

you go to to bed this was running 5K so

if I'd run my 5K then I took the Box

however on day 20 I changed it so I

added an extra box and that extra box

was did I not eat before 8:00 p.m. and

if that was the case if I completed that

then I would tick the box and step seven

is completion the most important part is

when you complete it then what do you do

next and the idea here of a 30day

challenge is you're building up the

habits you're building up the automated

Behavior so after the 30 days that

behavior that exercise is is an

automated behavior and you can do it

easily there's a three-step process step

one you've got to ask yourself do you

need a few days rest especially if it's

something like running 5k Every Day

maybe your legs need a rest maybe your

body needs a rest step two is how can

you maintain the activity so even though

I don't run every day anymore I'm still

running at least 4 days a week which is

really easy because I'm used to running

seven days a week and the step three is

what's the next challenge for me it's

really important that you either

maintain the same activity that you're

doing or you move on to another one so

that you're continuing to grow you're

Contin to become a better person so if

you are interested if you are inspired

to completely transform your life in 30

days feel free to join the fit in 30

Community I am very very active there

I'm currently doing a swim 10 laps every

day for 30 days and I'd love you to join

me in a 30-day challenge not necessarily

swimming every day but whatever you want

to do 10,000 steps every day vegetarian

for every day like literally you can

choose so you really upgrade your life

just like I was able to again I've

dropped a link in the description below

and I would love to see you on the

inside yeah