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35. START 2024 OFF WITH A FEEL GOOD CHALLENGE!
79 Plays2 years ago
Make this year different!! Don't do the same things you did last year. Step outside your comfort zone and start putting more energy and focus into yourself and watch how much your life changes for the better.
I created this challenge because these are the things I do on a day to day basis and it has been making me feel amazing and I want you on the same level as me moving into 2024!!
So start this year with a bang and start putting yourself first!
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Transcript
00:00:00
Speaker
Welcome
Introduction to the Feel Better Challenge
00:00:00
Speaker
back to another episode of Unlocking with Adam Pike. We are going into 2024 and I want to ask you one question real quick. Are you ready? Are you ready for what Adam? Are you ready to start level upping your life? Level upping?
00:00:18
Speaker
I don't even know, man. Who cares? Okay. We're going into the new year. 2024 is coming up in a couple of days. This is my last podcast of the year. And I'm doing this thing called a feel better challenge. Now, the reason why I called a feel better challenge is because when you finish this challenge, you are going to realize that
00:00:41
Speaker
you could be living better, you could be feeling better, you could be having more energy, less tired, you could be a lot more happier. That's the goal because when you're really happy, you have a lot of energy and you're feeling good and everything, you're vibing, you're on another level. That's how I have been living these last few months of 2023. I've just been feeling really fricking good. And it just dawned on me, I'm okay.
00:01:09
Speaker
Let's just do a little mini challenge. So I created this small challenge. It's very simple. Like it's, I'm not asking you, like I've done 75 hard.
00:01:20
Speaker
that it's challenging. Like it's 75 days. You're doing two words. There's a lot to it. So like, I figured why not make just a little mini challenge, right? Just do a couple extra tasks every single day. And I am willing to put my life on it. I'll even do money back guaranteed, even though it doesn't cost anything. Do this challenge. I'm just, you get what I'm saying? Like I know that if you do all these tasks every single day,
00:01:44
Speaker
from when you start it, from when you end it, you're gonna feel 100 times better. It's a feel better challenge, so let's get it. I wanna jump right into it. I wanna just discuss what we're gonna be doing.
Simplicity and Attainability of Tasks
00:01:57
Speaker
And before we jump into that, I just wanna say I made this very attainable for anybody to achieve.
00:02:03
Speaker
So before you say, I don't have time to do this, I'm so busy, I got this, we make time for what we want to do. And I believe if you want to start living better, if you want to start feeling better, then you got to start putting some more extra energy into yourself. So we can start this year out right. And why, you know, everybody makes New Year's resolutions, I want to, I want to be, I want to be better.
00:02:29
Speaker
Like you're not gonna do anything about it a lot of people make all of these like new year's resolutions and they just keep living the same life and they never never fucking to do anything so I'm like let's do this challenge this is stuff that I do every single day let's get a bunch of people to jump on board and Let's see if they can start feeling better too and then I get that momentum going in January and once you're done and
00:02:51
Speaker
I bet there's going to be a lot of people like yourself that's going to finish this challenge. You're going to feel fucking great. And you're going to want to continue doing this. And this is going to become your lifestyle. And you're going to be a whole new fucking person going into 2024. And that's the goal. That is the goal. We're always trying to level the fuck up every single year. I'm swearing a lot. You guys know when I start swearing, that means I'm really passionate about it. And like, that is why I made this challenge.
00:03:20
Speaker
what I'm feeling. All right, let's get, let's jump right in. Okay. First task of all of these tasks I just have written down. It's no, like, there's no order of this. It's just things you have to do every single day.
Daily Workout and Cold Exposure
00:03:34
Speaker
So first thing I have written down is workout once a day, minimum for 30 minutes.
00:03:40
Speaker
Now this workout doesn't mean you have to go to the gym or you know, you have to go to yoga class. It could be anything like you could go for a run for 30 minutes outside. You could do yoga at your house for 30 minutes. You could go to the gym. It just, you just have to do some sort of workout for 30 minutes minimum of day, 30 minutes.
00:04:01
Speaker
not asking much right i understand like everybody says you gotta have rest days and all this stuff you can still go to the gym five days a week but on those two days you normally have off okay well on saturday like you know you monday to friday going to the gym saturday i'm going for an outdoor thirty minute walk or an outdoor thirty minute hike or maybe on sunday i wanna do like a thirty minute yoga session.
00:04:23
Speaker
That's what I'm talking about. So like your every single day of January, you're going to be doing some sort of movement, some sort of workout every single day, 30 minutes minimum. Make sense.
00:04:34
Speaker
Next one, cold plunge or cold shower. Either or works. I understand that everybody don't have access to a cold plunge. If you can get a cold plunge, I would recommend that. It's just better. I truly believe you get more of the benefits when you're in a cold plunge because your whole body is submersed in the water.
00:04:55
Speaker
Cold showers is great. You'll definitely get the same benefits. I just think that cold plunging is the same. Now, before I bought my cold plunge, I actually used to. I used to buy just little like 500 milliliters of water and freeze them and I would just put it in my freezer and every morning I would just fill up the tub, throw in those bottles and then just keep re freezing them instead of like going out and buying bags of ice or trying to get all this ice like you'll never get enough, right?
00:05:23
Speaker
So if you want to do it that way, I would definitely recommend going out and get, like, I understand that my tub used to be full of water bottles, but it worked. It worked every single day. I'm also a large human. So I used to have to do like half of my body at a time. So I'd do like four minutes on the bottom half, four minutes on the top half.
Stretching and Fasting Benefits
00:05:43
Speaker
still work still work right so no excuses don't have a cold plunge cold shower or do the cold plunges in your tub okay next one we're doing a minimum of 10 minutes of stretching a day now the reason why I added this is because most of us including myself
00:06:03
Speaker
When our body is feeling good and we're not having any issues, no pains, no nothing, we don't really stretch. I know I don't. I'm really bad for it. It's like when my body's feeling great, I stop stretching. But I know that when I'm stretching all the time, my body starts getting better. You get better range of motion. I'm not so tight and stiff. You know what I mean?
00:06:27
Speaker
10 minutes of stretching daily is not that much time. And if you don't want to do it at the gym, like I just put my yoga mat down on the floor at night. If I got on a podcast or if I'm watching the YouTube video, 10 minutes stretch pretty fricking simple, right? So basically we're only into, we're into a cold plunge. Um, Oh yeah, back to the cold ones. We're doing a minimum of one minute daily minimum. Okay.
00:06:54
Speaker
I actually do four minutes a day. I know that's a lot, but once you get used to cold plunging, it actually gets easier. So if someone's starting out with a cold plunge and you can't do a minute, I'm not going to be mad at you.
00:07:11
Speaker
But like, you know, just start off maybe 30 seconds and then the next time do 45 seconds and then build yourself up to a minute, but you get what I'm saying. Intermittent fasting, okay? This is the next thing that we have to do. For those of you who don't know what intermittent fasting is, basically you eat all of the foods that you would normally eat in a whole day, but you eat that food now in eight hours. So there's an eight hour window. I normally eat from like two to 10.
00:07:40
Speaker
sometimes 12 to eight, but within that eight hour window, that's when you're gonna be eating. Now myself, I need a lot of food, so my meals, I normally have one huge large meal, and whoever's listening to this, and if you're in the group chat, I'm gonna show you pictures of the size of meals that I eat, because my body needs a lot of calories, I'm burning a lot of calories, so I have these big large meals.
00:08:06
Speaker
Now, if i wasn't doing it from fasting and i was having breakfast lunch dinner my meals would be a little smaller because i'm eat more frequently have more snacks but because i'm in front fasting that first meal is gonna be large. It's a smaller meal and i normally have a snack so i just eat like three times within that eight hours eight hour window.
00:08:24
Speaker
The other 16 hours, there's no food, there's no calories, nothing. Well, not nothing. You're allowed to drink water. You're allowed to have tea. You're allowed to have coffee. Now, when you're having your tea and coffee, you're not putting three spoonfuls of sugar in there. Stupid creamers. Like basically you don't want any calories in your coffee or tea. So it's black, black coffee. Okay. Makes sense. So eight hour window, you're eating 16 hours. You're fasting.
Dietary Advice and Educational Content
00:08:53
Speaker
Okay, that's intermittent fasting. And if any of you guys listen to this podcast, because I know there's going to be a few of you that listens to this, and if you still got any questions, hit me up and let's chat. I'll be more than happy to try to go into more depth and explain this challenge to you if you have any questions.
00:09:14
Speaker
Next thing, five things you are grateful for. You have to physically write this down in your journal every single morning. Start your day out, like normally for me, this is what I'm gonna be doing, okay? I'm gonna be getting up, I'm gonna be taking my micro dose, getting some water into me, getting into the sauna, doing my meditation, getting the cold plunge, and then I'm gonna do my five things I'm grateful for.
00:09:39
Speaker
And like I find like when I do my meditation, I know I don't have meditation in this challenge because not everybody loves meditating, but like I'm going to be adding a lot of other things to this challenge. And if anybody wants to jump on board with that, great. But like I just put 10 things. That's like pretty attainable.
00:09:56
Speaker
I'm also gonna be doing a bunch of other things. I'll add that in the group so you know what I'm doing. Basically, like when I do that meditation, do five things I'm grateful for. Like you're setting your day off in a very positive light, a very positive way. And the cold plunge is just waking you up. The sun is making you relax. You're journaling, you're meditating, you're like setting your intentions for the day. And it just really sets your day off right. So five things you're grateful for every single morning.
00:10:25
Speaker
No processed foods. Now, you guys are probably saying, okay, what's processed foods? I'm sure a lot of you guys know what it is, but maybe some of you don't. Basically think of if we were 100 years ago, or I don't know, maybe 200 years ago, they never had any peanut butter or Coca-Cola or processed meat, like sandwich meat. They were living off the land.
00:10:54
Speaker
grown vegetables, eating fruit, just meat, eggs, just like you're eating whole foods. So that's what I'm talking about. You're eating whole foods, no processed foods. Now, I think like,
00:11:12
Speaker
I like to take protein shakes, I really do, and I know that I'm pretty sure that is processed. I might make an exception for protein shakes. I'm actually going to look into this. I don't know, haven't decided yet, but basically no candy or chips or just bullshit processed foods that are just not good for you.
00:11:35
Speaker
Whole foods, you're going to feel way better. Okay, next one, we're doing minimum of two liters of water. Now, I'm probably going to be, I normally drink like three, four liters of water a day, but like two liters of water, everybody can drink two liters of water. I know some people that literally don't drink water. They live off coffees and they're just not hydrating as much as they should be.
00:11:58
Speaker
Drinking that two liters water, like you just have to be mindful of, you know, just have a bottle on you all day, just sipping it all day. You're going to feel a lot better. You're not going to have any migraines or headaches. Like your body's just going to feel better when you are hydrating it all day long. Next one. We're listening to a educational podcast or reading a educational book.
00:12:17
Speaker
So like no nonfiction bullshit, like something that you can apply to your life, something that you can learn, that you can, you get what I'm saying? Like a motivational book or like, I don't know, I don't know. You get what I'm saying. 20 minutes a day, you're either reading or you're listening to a podcast. I'm probably gonna do more than that. Like if I listen to a podcast, normally I finish the whole thing. I like going for a run, putting in a podcast, listening. Normally I listen to podcasts at the gym, to be honest, when I find a good one.
00:12:44
Speaker
So just doing that, but whatever you're reading or whatever you're listening to, just say if it's some sort of motivational thing on how to stop overthinking, instead of just listening to it, actually listen to what they're saying and then try to apply that to your life.
Sleep and Lifestyle Changes
00:13:02
Speaker
The next one is microdosing. Now, I understand not everybody wants a microdose, but I added that one in there anyways just because it's something that I do every single day and it's something that really
00:13:14
Speaker
Makes me happy. It calms my mind. It makes me focused. I'm more lighter. I'm happier and more playful and more joyful. Like it just brings a lot of good value to my life. So that's why I added that one in there. It is optional. You don't need to do it. Um, but I'm just put that there just because I like it. And if you guys are curious about micro dosing, you want to
00:13:34
Speaker
ask me any questions at all, hit me up and I would love to chat with you about that. Next one is we're aiming for seven to eight hours of sleep a day. And I understand people get busy, but I used to work 12 hours a day doing shift work and my days were definitely busy, but like a lot of the times I was just so busy all day. The time I got home was like, oh, well this is my chill time. So then I would just sit up for two hours
00:14:03
Speaker
scrolling or watching Netflix or just doing bullshit that I didn't really need to be doing and I wouldn't want to go to sleep so I'd stay up later and later and later and then I'll get like four hours of sleep and get up and go to work. But like you can just choose to like okay let's just go to sleep because this is going to make me physically feel better tomorrow morning. I understand you have been busy all day
00:14:25
Speaker
But like I used to be someone that would just choose not to go to sleep and then the next day I was just tired, exhausted, yawning my face off all day long. It was just like nasty old cycle. So like just put your phone down, turn off your phone, put it on airplane mode, turn the TV off, try to go to bed earlier.
00:14:46
Speaker
It's going to make a difference. I promise you when you like, even if you could just like, if you can't get the seven or eight hours, even if you could just get 30 minutes extra, maybe one hour extra, I don't know. Whatever you can try to just get more sleep. Because when I started really prior towards prior towards him, I don't even prioritizing my sleep. Jesus. Um,
00:15:12
Speaker
I laugh at myself sometimes when I'm trying to say words. And I'm sure you guys are laughing too, right? We're human. When I start prioritizing my sleep, I really started noticing a big difference in my life. And I was a lot less tired. I was a lot less more exhausted. And my energies was just consistent throughout the day. Now, when you add all of these tasks that I just named off,
00:15:37
Speaker
and especially with the intermittent fasting because I find when I'm doing intermittent fasting, I don't have these big highs and lows all day. When I'm not intermittent fasting, it's like I'm just constantly tired, lots of energy, tired, lots of energy. You're just up and down, up and down, up and down all day.
00:15:52
Speaker
When I'm into fasting, most like today, I never ate till like three o'clock a day, wasn't even hungry. I literally like I just, I went to the gym, went to, to, went to the mall, did a bunch of things. I went to the grocery store, wasn't even hungry at all. So like, it's like your day is not based around food. You get more sleep. You just, you're just gonna have more energy. You're gonna feel physically better.
00:16:15
Speaker
going to be a lot less, a lot more happier, right? Like when you're getting less sleep and you're eating like shit, you're waking up with this brain fog. And like a lot of people will, you know, everybody got, obviously a lot of people got jobs and something I used to do is just.
00:16:33
Speaker
like wait to the very last second because I would stay up all night and I would wait to the very last second, set my alarm and I would just get up out to the door gone. And it's like, you're just, it's just chaos. Like at the start of the morning, right? So like if you choose to just go to sleep a little earlier and maybe you do have a job that like you got to be there for seven, maybe you can wake up a little tiny earlier, do this cold plunge right away, do a little meditation, little journal. Like it all, it only takes like,
00:17:02
Speaker
10 minutes, not even. Get that done, get that done it away. You're starting your day off a lot better than getting up to alarm out to the door, rush, rush, rush, rush, rush, you know what I mean? So just get that little bit of extra sleep.
00:17:16
Speaker
Maybe you could wake up a little half hour earlier, get a couple of these tasks done, right? So anyways,
Commitment and Motivation
00:17:22
Speaker
that is basically the challenge. It's not much to ask for. The only task that you really have to do is the working out 30 minutes a day, which is nothing. The call plan is one minute a day, 31 minutes, okay? 10 minutes of stretching, we're at 41 minutes. That's fuck all.
00:17:41
Speaker
uh five things you're great for that's only going to take a couple minutes and then we're listening to uh educational podcasts for 20 minutes so like we're a little over an hour to do these the rest of the things is basically just choices it's not taking up your time like obviously you got to eat so like choose to just eat better foods obviously you got to drink something to hydrate yourself throw away the can of pepsi have some freaking water like it's it's all like
00:18:07
Speaker
the rest of the things are just choices right so just make the better choices um and feel better that's why i called this the feel better challenge so i'm gonna end that there let's start this freaking year out with a bang i promise you if you do these tasks every single day all of january you are going to feel fucking amazing
00:18:31
Speaker
And the reason why we're doing it every single day is because I want you guys to overcome the days where you don't want to do it. Because most of us do some of this shit anyways. But there's times where I'm like, I don't want to do it today. And if I'm not doing a challenge, I'm like, I won't do it.
00:18:48
Speaker
Fuck it, you know? And then maybe the next day you're like, ah fuck, you know what? I had a busy day. I'm not gonna do it today either. And then you just like that voice in your head just like allows you not to do it. So like by committing to a challenge and like saying, telling yourself, I wanna do this challenge because I actually wanna feel better. I want more energy. And when you commit to this, most people stick to it because they want to finish it, right?
00:19:17
Speaker
So when you do it every single day and you have all these tasks you have to complete, it makes you feel better when you get to check off each task. Oh, I got it done, got it done. And you're like three weeks in, you're feeling great. You finish off the year. You overcame that voice in your head multiple times because you were tired or you didn't want to do it or maybe it was coming to the end of the day and you never got your workout done. You're like, no, I made a decision to do this challenge. I'm going to fucking do it. I'm going to finish this.
00:19:45
Speaker
Boom, January is over, February rolls in, and then you're like, man, I wanna keep going.
00:19:52
Speaker
Like I fucking like this. I like how I feel. I like the energy. I like the vibe that I'm on. Let's just keep banging this out. Before you know it, you're gonna be halfway into the year. 2025 is gonna be rolling around. You're gonna be a whole new different fucking person. You're gonna feel great. People are gonna want to be on whatever the fuck you are on, because you're gonna see such a change in yourself because you started putting time into yourself and started really
00:20:19
Speaker
Caring about you and your mental health your well-being your energy your vibe your fucking life start Putting you first because when you start doing this, I promise you you become a lot happier a lot more successful Man, I could just keep going on. I'm getting cold shivers even talking about this because I know how much energy I poured into Adam fucking Pike and
00:20:43
Speaker
And I know when you do this, just as much as energy as you pour into yourself, it just gives it back. It's like the universe just gives it back. And you're just vibing on another fucking frequency. And it's good, man. It fucking is good. So this is a feel better challenge.
00:20:59
Speaker
Let's fucking get it. I hope you guys enjoyed this podcast. If you got any questions at all, you know where to find me, Adam Pike Fitness on Instagram. We got the group chat going. I want you guys to be communicating in that group chat. I want you guys to be sending me your workouts, posting everything. Let's just motivate the fuck out of each other when we're in that group chat. Because that's what that group chat is for. I want us to connect. I want us to communicate. And I want us to have a really fucking good time doing this, right? So I'm going to leave you with that.
00:21:28
Speaker
2024? Comment very fucking soon. Let's get it. Peace out.