I need a challenge.  And I’m guessing you need a challenge too.  Let’s face it – humans love challenges.  We see something that seems impossible (like going to the moon) & we work until we find a way to do it.  Challenges stretch our limits, test our commitment, instill a sense of purpose & lend focus to our daily activities.  Essentially, they give us a reason to get out of bed every day!  So, what’s on your challenge list?

What?  You don’t have a Challenge List?  Or…maybe you’re like me & you have an extensive Challenge List.  I love to go through my list & add a new challenge, delete one that doesn’t really make sense anymore and/or pick a new one to focus on.

Over the years I’ve seen my Challenge List grow & expand to be more holistic.  When I first started dreaming up challenges, it was all physical stuff…but as I’ve matured so has my list.  It now incorporates other areas of life like mental & nutritional challenges.  That feels like progress to me – it’s a good thing that I’m ready to challenge myself in more than just one aspect of my life.

Some folks might think it pointless to create such a list.  Maybe it’s like New Year’s Resolutions where we set all kinds of great goals only to have most of them forgotten by February (research suggests that only 9% of people actually complete their Resolutions).  But I disagree.  I think it’s really quite helpful to create & maintain a list of wishes, dreams & goals.

A Challenge List helps us…

1. Grow & Develop – Heck, we all know that complacency & stagnation are like a black hole…they draw us in with their promise of comfortability & easy living.  Growth, however, is best achieved when we push ourselves out of our comfort zones & we step out into the unknowns.  When we struggle & muck around in the dirt, that’s where the good stuff happens!

2. Think in New Ways – Our brains are our own worst enemy.  So often we limit ourselves simply because we THINK it’s not possible.  A friend of mine told me once that we have so many more choices in any given situation than we think we do.  Here’s a silly, but effective, example:  If you’re driving down a long straight road, you could, at any point in time, turn Right or Left.  You have that choice.  Now, there are consequences for turning off of a paved straight road…but that’s a different issue.  The point is that you COULD turn.  You don’t have to follow the road.  To me, challenges help us see the options.  They help us see beyond the confines of that straight road so that we are able to make an educated decision about whether or not to turn off!

3. Gain Humility – Let’s be honest.  These are “challenges”…which inherently means that these tasks are quite difficult.   You might need to try a couple of times – each time learning something new about the process – before you successfully complete one.  Or…truth be told…you might never complete it.  It’s all good.  The point is not whether or not you actually check off your tasks, but rather, what you learn along the way.  Remember that failing is absolutely an option.  And the only way to learn from that failure is to keep our ego in check.  More humility = more learning.

So…what’s on my current Challenge List?  Here ya go!  Maybe one of these will pique your interest!

My Challenge List:

1. Run/Walk a 7-min Mile – Since I use a 4:1 run/walk ratio (04 min run to 01 min walk), this one will be quite a challenge.  On May 23 I did a 1-Mile Time Trial with 4:1 run/walk & my time was 7:57.  So, taking 01 min off of a 1-mile time using run/walk is a BIG deal!  I think I can do it…I just need to implement a longer-term training program to accomplish this!
2. Lateral Lunge Down/Up from Floor – I’ve been working on this one for over a year already.  I saw a friend of mine do this at the gym & I decided I HAD to get this move down.  It’s a tough one – it requires tons of hip mobility, great leg strength & awesome balance…all in one fantastic exercise package!  Click here to see this exercise.
3. Do a 72-Hr Fast – Slowly, slowly, slowly I’m getting closer to this one.  One time per quarter I do a fast at 24 hrs or longer.  My progression has been multiple fasts at 24, 32, 40 & 48 hrs.  Next will be a 56 & then 60 hr.  I’m creeping my way there.
4. Do a Month of All-Cold Showers – This is a stretch one for me.  Over the last year I’ve gotten to where my regular shower is shower hot, then do 01-min cold water rinse.  Truthfully this is waaaaay easier in summer than in winter!!  But I’ve been consistent regardless!  Next step is to skip the hot water…and just walk into a cold shower.  Ugh…  I’m really trying to get my head wrapped around doing this!!
5. Deadlift 2x My Body Weight – This is definitely a long-term goal…and of course there are two elements here.  First, I gotta keep getting stronger.  And second, my body weight needs to remain relatively consistent.  Over the last 3 yrs I have made good progress towards this goal.  I’m now deadlifting 110% of my body weight AND my body weight has stayed roughly the same.  To achieve this, my strength coach, Kevin Nicholes of Xtreme Fitness & Wellness helped me make a couple key changes:
   • Eat more food & eat better foods.  I’ve added more protein & fat into my diet vs the high carb, low fat eating I used to do.  More quality food = more strength!
   • Rest more.  I now take 3 rest days per week vs the 1 day I used to take.  More rest = more strength!
6. Take a 1-Month Coffee Break – I’ve actually done this one before…so you’d think it wouldn’t be all that challenging to repeat.  But we are creatures of habit & I love my coffee…so I continue to drag my feet on starting it.  Though my resistance tells me that this one is the one I really need to do!
7. Perform a Complete Piano Sonata (all movements) – I’m currently working on this one…and will be for at least the next year.  My target – Beethoven’s Sonata #14 Op. 27 No. 2 more commonly known as the “Moonlight Sonata“.  I’ve performed the 1st & 2nd movements, but the 3rd will take quite some time.  Stay tuned!  (If you’re interested, click here to hear the famous 1st movement.)

And there you have it, folks.  My big ol’ challenge list!  I’d love to hear what some of your challenges are as they might inspire me as well.  That’s really the fun of all of this…to help others step outside their comfort zones & live a bit on the edge!

Happy training!

If you’re looking for inspiration, take a listen to my Live on A List of Exercises Every Adult Should Be Able to Do!