WELCOME TO YOUR WEEK 8 CHALLENGE: HEALTHY HABITS
For Week 8, we are encouraging you to spend time creating healthy habits. Whether that be reading a book, reducing screen time, meditation or going for a walk with friends, we are leaving this one up to you!
The winner of this weeks challenge will win a FREE Health + Wellness range!
Simply post your daily habit/s in the forum or on socials each day to be in with the chance to win!
Remember, if you are sharing your content to social media, to tag us @per4mbetter and use the hashtag #TransformwithPer4m so we can recognise your achievements! 
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One habit I’m trying to do is to listen to some podcast on health and fitness. Trying to get a more insight into the theory and mechanics behind healthy eating, exercise, sleep etc.
I believe more knowledge I can gain the better my health will be.
If anybody has any good podcasts that they listen to let me know.
Another habit I have done ever since the start of this challenge is before bed I read a book instead of watching TV. At the moment I am reading Angels and Demons by Dan Brown. Try and read at least a chapter before I go to sleep. Since doing it my sleep score on my Fitbit has been around the 80’s which is a lot better. Just need to try get more.
But with this challenge going to try pick up one healthy habit a day and try stick to them. Today had been the podcast. Tomorrow let’s see.
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Love this! I would like to limit my screen time in the evenings by having 1 hr of no phone before bedtime 
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So today have been listening to podcast call Mind Pump raw fitness truth.
It’s 3 guys taking about different topics within fitness and their experience. Listened to two of their episode and it really good and insightful and helped a few issues I’ve had.
Today’s habit I’m trying to pick up on is writing a journal about the day. As in my time in the gym or what I’ve eaten like in the food dairy so when I’ve used it up I can still keep going.
It’s just an expansion on the good points and challenge points I write when submitting my weekly review but instead of being a collective of a week, thought doing one each day I can see where things have gone right or wrong for that day and see if can repeat or improve the next.
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Talking habits, a great book to read (bedtime reading even!) is ‘Atomic Habits’ by James Clear. It’s really motivational and explains what a huge difference small changes in lifestyle can add up to in the long term. He also encourages ‘habit stacking’ which means adding something in to a habit you already have, for instance I’ve been doing 12 squats while I brush my teeth 
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Mike I read before bed too and it really helps to relax the mind 
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I love a good podcast Mike, it’s what I typically listen to during work to try and gain some knowledge, it’s something that I’ve always done. It’s exciting to learn new things whilst just listening to something you’re passionate about, keep it up 
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That’s a great habit to pick up, one that I unfortunately haven’t mastered yet! 
I’ll have to give that a listen Mike, it sounds interesting! Journaling is a great habit to acquire too, something that I do at the end of each day
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Sounds great Janette, I will have to give that a read! Habit stacking is a very good concept too, I will also be trying to use that in my day-to-day life!
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My main healthy habit that has changed is Meal Deals vs Meal Prep
I use to always get a meal deal, they seemed cheap and they are easy. But never filled me up and I’d end up eating 1 for breakfast and lunch.
Meal prep I can choose a a healthier option and keeps me full, but I was always lazy. Now I’m more into it, i can make my main lunch in a Sunday night for the whole week.
This change has been the most beneficial for my weight lose, make snacking even easier once I have tracked everything on Lifesum
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That’s a healthy change to make John, meal deals are extremely convenient and always seem like a good deal for the price you pay, but like you say they never leave you satisfied. Lifesum is a brilliant calorie tracking app too, I know a lot of people have began to use that throughout this challenge 
Day 3 of this challenge and seen the little habits making a difference already.
Feel more relaxed during the day just from listening to podcasts. Been doing it on my break at work instead of watching a film and felt much better for it to be honest.
Writing in my journal has been great really get things out my mind and onto paper.
And have been turning off electronics an hour before bed to read my book where before it was half an hour. Which I’m getting better quality sleep which massively helps those really early morning gym sessions.
So all in all so far so good.
How’s everyone else getting on?
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Well done Mike, adopting so many new habits can be difficult but it looks like you’ve handled it with aplomb so far! Keep it up 
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So yesterday after dropping my 2 kids off at school I had some free time with my youngest.
We normal just come home and she will then have her morning nap.
But yesterday morning I felt was a really nice day I decided to go for a walk instead and was great to be outdoors and the bonus was little one was asleep on the pram the whole time so win win.
It was good cause got me step up as well and wasn’t anything strenuous was nice and steady.
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That’s great Mike! It always makes things easier when you can implement habits into your daily routine through one or two little changes, in your case going for a walk with your youngest child napping, as opposed to usually staying at home whilst they sleep. Well done 
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My main healthy habit that has changed is forcing myself to the gym. I know that if i don’t go, it will turn into 2 days then 3 then a rest week.
Thursday I nearly did it again, woke up on the wrong side of the bed, felt weak, but forced myself to the gym and did all reps but at warm weight.
All I had running through my head, which really helped although silly, was a quote from Legally Blonde - Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot people.
After the gym I felt great that I had made the effort and the endorphins did make me happy.
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That’s a huge win, both for your health and your pocket! Well done!
