FU 24: Our Challenge To You & Why We Made It | Fit Friend Fat Friend Ep.6

If you want to get fit, sexy, and build a rock-solid mindset, this is quite literally the only podcast you will ever need. We share practical, actionable insights you can implement into your own life to get the body you have always wanted, and the mindset you have always needed. In this episode, we break down our inspiration for the FU Challenge (AKA, The Fittest You Challenge). You can find the full post on both of our Instagram's & we will be posting more informative content on our TikTok's throughout the challenge as well. This challenge is a CONTINUOUS 24 days of upgrading your mind and body. Instead of making excuses like "oh I'll start after my vacation," realize that you will be eating between now and then. You might as well start now. You take your mind and body with you everywhere you go, so you might as well be in shape mentally and physically while you're there. ------------------------------------------------ FITNESS Habits: Step 1 - Do 10,000 steps every day. Any Apple Watch, FitBit, or Fitness Device can track your steps. This can be broken in 2x 30 minute walks. If you're thinking that's a lot of time, check your screen time on your favorite social media apps. Step 2 - Do 50 push-ups every day. These do not need to be continuous / unbroken. It can be 5 sets of 10 over 5 hours. By the end of 24 days you'll have done 1,200 push ups and feel like a totally different person. This is the gateway dr*g. Step 3 - Do 50 burpees every day. These do not need to be continuous / unbroken. It can be 5 sets of 10 over 5 hours. Why do this? Because it's a full body functional movement, and because they're just hard. ------------------------------------------------ NUTRITION Habits: Step 4 - Eat your daily protein goal at minimum every day. Regardless of if you are trying to shrink, grow, or stay the same, your daily protein goal is essential. Step 5 - Eat at least 4 naturally occurring, single ingredient foods per day. Basically, anything that grew in the ground, on a tree, or had a mom and dad. The goal is for you to see the difference in how much better you will feel and perform, leading you to habitually seek a variety of whole food sources. Step 6 - Drink at least half your bodyweight in ounces in water daily. This is going to have multiple benefits. Water is going to help stave off false hunger cues and boost energy levels. Bonus points if you add electrolytes to your water. The more water you drink, the less water your body retains. Specifically in your love handles, lower belly, and face. It will flush toxins and improve skin health. Basically, we are mostly made of water, so just drink it. ------------------------------------------------ MINDFULNESS Habits: Step 7 - Start your day with 10-15 minutes of morning sunlight. This is going to improve your mood, boost cognition, allow you to sleep deeper, and have a host of other positive side effects. Step 8 - Take 5 minutes per day to practice self-reflection. This can be journaling, meditation, or setting intentions for your day. Step 9 - Get 7+ hours of sleep per night. This is going to drastically enhance recovery, mood, cognition, and literally every other damn thing inside your body. But like, do we really need to explain why this is so important? ------------------------------------------------ Social Media: Instagram: @4fpod | Podcast Instagram Page @yourjimbff | Yusuf Richardson @higherupwellness | Michael Smoak TikTok: @yourjimbff | Yusuf Richardson @higherupwellness | Michael Smoak Listen on Spotify: https://spotifyanchor-web.app.link/e/...