“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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Challenge Your Mind and Body with a 30 Day Fitness Challenge

By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

30 fitness challenge
Sometimes, all we need is a little push in the right direction.

30 day fitness challengeWhether it's an old injury acting up, a crazy week at work or just plain tiredness, it's so easy to find an excuse not to work out.

But not this time!

A 30 day fitness challenge is exactly what you need to restart your fitness motivate.

Forget slacking off. When you have different challenges to overcome each day, you won't have time to get bored.

And while 30 days may seem like a long time, the moment you finish your first you'll be thinking, “was that it?”

Find out everything you need to know to design your very own fitness challenge this month.

Get in the Fitness Mindset

Before you start your 30 day fitness challenge, it's important to focus yourself and get into the right mindset.

30 day fitness challengeIf you go into your 30 day fitness challenge with negative thoughts, there is no way you'll come out of it victorious.

Prepare yourself by remembering that any major fitness changes take time.

By sticking to your 30 day fitness challenge, you can create new, long-lasting habits for yourself.

The following questions will help you center yourself before you start your journey.

  • What is my end goal of this challenge? To lose weight? Feel more energized?
  • Who can I talk to when I feel like giving up? A spouse? A workout buddy?
  • How will this challenge improve my life? Giving me perspective on fitness? Surprising myself with my own persistence?

It's important to come to a conclusion about each of these questions before you start your 30 days.

After all, proper motivation is key to achieving your fitness goals!

Design Your 30 Day Fitness Challenge

Once you've grounded yourself, it's time to start grinding.

30 day fitness challengeA 30 day fitness challenge should be completely customized to your interests and fitness goals.

If you love to exercise outside, a combination of hiking, nature runs, neighborhood bike rides and body weight exercises in the park would be your foundation.

If you're a gym lover, the treadmill, pool, weight room and tennis court is where you'd circulate.

What makes 30 day challenge interesting is that every day of the week you are doing a different exercise. That way, you can't get bored!

The first thing you'll need to design your own 30 day fitness challenge is a 30-day calendar.

Then, decide what muscle group and exercise type you'll focus on for each of the 7 days. Remember: assign vastly different types of workouts to each day so that you target every muscle group and eliminate boredom!

We like to leave one day empty for either a rest day or a day to repeat your favorite circuit.

Next, you'll set your goals for each week. Start out with benchmarks that you know you can achieve to get you started.

By the fourth week of your 30 day challenge, you should be hitting or exceeding your PRs for each exercise group!

And you'll be feeling pretty bad-ass about it as well.

What are You Waiting For?

If this is your first 30 day fitness challenge, you may still be feeling a little unsure on how to begin.

30 day fitness challengeWe've collected some of our best resources to jumpstart the process for you!

If you're looking for ideas on what the best exercises are for your challenge, check out the best 20 exercises for men over 40.

For those of you who always feel pressed for time, learn how to make the most out of your workouts without injuring yourself.

Traveling can be a setback to your workout routine, especially if you have a strict commitment to a 30 day plan! Learn how to improvise your workouts to fit in your schedule so you can stay consistent.

As you work on your exercise game, your diet needs to follow suit. Check out how to shop for nutritional foods without stressing out or breaking the bank!

And because keeping your motivation really is the key to seeing results, our run down of how to stay persistent in the face of setbacks.

Go On – Dive On In!

Do you feel prepared yet?

20 day fitness challengeIn all honesty, you might never feel 100% ready for a fitness challenge.

But one thing IS 100% proven: if you don't try, you'll never know.

That's one thing that we have always been proud of with FFP guys. Our willingness to try new things and challenge ourselves is what makes our community strong.

With how much our bodies change over the years, it wouldn't be possible to do the same workouts we did in our prime.

Luckily, we have collected scores of research and testimonials about what makes a successful workout plan and lifestyle for healthy men over 40.

Our science-backed approach has one goal in mind: making you as healthy and as happy as you can be.

Check out our programming, from Old School Muscle to FF30X to learn how you can become an even stronger version of yourself.

We will welcome you with open (and flexed) arms.

warm up exercises how many calories in a low carb diet
Your friend in health,

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle
P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.


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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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