Rosanna Casper - The Big Book of 30-Day Challenges: 60 Habit-Forming Programs to Live an Infinitely Better Life

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Rosanna Casper is a writer, entrepreneur, and mom living in Milwaukee, Wisconsin. She began her journey of 30-day challenges three years ago in an effort to change her behavior, build discipline, explore interesting things, and be healthier, more energetic, and productive. Over the years, shes learned how to meditate, sew, and speak Italian; given up complaining; sworn off sugar; picked up the guitar; started journaling; and held a 15-minute plank. You can read about her adventures and latest challenge on her blog, Hackerella.com.

Exercise is the number one habit people want to build and maintain, and running is one of the most popular ways to stay fit. Its easy to see whyrunning is flexible and accessible; with a pair of shoes, you can go wherever you want, whenever you want, and as fast or slow as your body allows. The sport offers something for everyone, from beginners looking to complete their first mile, to the recreational athletes who run to stay fit, to distance runners in search of a faster time.

THE RULES

The goal of this challenge is to build a 30-day running streak, where the only rule is to run every single day. You dont have to go fast or far; you simply need to lace up your shoes and get out the door.

TIPS

Start small. If youre a novice, set a goal to run for 10 minutes or 1 mile, thats it. A short run is better than none at all.

Schedule your runs. What time will you run today? Where will you go and for how long? Preplan the days, times, running route, and playlist, and post your schedule where you can see it on a regular basis.

Make it easy to get up and out. Lay out your clothes, headphones, and water, and place your running shoes by the door.

Keep a running log to keep track of time, distance, routes, and any personal reflections.

Get support. Run with a friend or join a running club. Surround yourself with people who can motivate and support you, and hold you accountable.

Have a bad-weather and a bad-day plan. Decide how youll get your run in if its raining or snowing, if youre traveling, busy, unmotivated, or not feeling 100 percent.

Make it fun. Put a great playlist together, listen to an audiobook, run with friends, explore new places, and enjoy the beautiful outdoor scenery.

Reward yourself. Right after you run, treat yourself to something you enjoy, like a hot shower, a cold smoothie, or a strong cup of coffee.

You should come play tennis with me, my sister said to me at a party one evening.

Sounds fun! Id love to do that, I replied.

How about Thursday? A group of us are playing at 9.

Oh Thursday? I dont know, I think I

My sister cut me off before I could finish my sentence. You need to stop making excuses about working out, she said sternly. Ouch.

She was right. Id been making loads of excuses for months, which is sad because I used to love working out. I used to be so committed and strong. If I were on vacation, Id find a gym, a park, or some stairs. But since baby number three came along, exercise had become a chore and an afterthought. I decided then and there to toughen up and get moving and I did.

THE RULES

You must exercise every day for 30 days.

With this challenge, there are no time limits or intensity requirements, no rules on what type of workouts to do or where. And theres no worrying about pounds lost or strength gained. Your only job is to show up so that the behavior of exercise becomes habitual.

HOW I REDISCOVERED THE EXERCISE HABIT

Im self-aware enough to know two things: First, I cannot trust myself to complete a workout on my own. Second, I cannot put myself in a position where Im scrambling for a workout at the last minute.

I need other people to tell me what to do, where the only decision Im responsible for is the one to show up. So I signed up for classes, recruited friends to work out with me, and asked my sister to be my accountability partner for the month. These were key to staying on track.

In the end, I did play tennis with my sister. I loved it so much, I went back again, and again, and again. By the end of the month, Id fallen into a routine of tennis, Bikram yoga, high-intensity interval training, and long, leisurely walks. I pushed myself and worked out hard, even when I didnt have to. Most importantly, I found myself hooked once again.

TIPS

Plan seven days of workouts in advance. Better yet, sign up for and prepay for classes.

If you must exercise on your own, write your workouts down and send them to a friend or trainer for approval.

Set financial stakes. They are a great way to stay motivated! For my challenge, I created a commitment contract on StickK.com, where for four weeks, I had to exercise seven days per week, with my exercises refereed by my sister. If I missed a workout, Id have to give $50 to the NRA, which I really didnt want to do.

Dont forget to make it fun! Go for hikes and long walks, call a friend, or download entertaining podcasts or audiobooks.

The plank is a static exercise that works the core, shoulders, arms, and glute muscles. Its one of the best exercises for core and upper-body strength, posture, and stability.

This month, you will train to hold a 5-minute plank, which is no easy feat. It will not only require you to build up your physical strength and endurance, but your mental strength and endurance as well.

THE RULES

Every day, follow the 5-minute plank training schedule below, which wont take more than 10 to 15 minutes per day.

HOW TO PLANK

To plank properly, the spine must be aligned in a neutral position, with your glute muscles squeezed, core tight, shoulders and forearms parallel to each other, and palms facing down. In other words, if youre planking correctly, every part of your body is working, and every part of your body is hurting.

TIPS

Put together a 5-minute playlist of music that you love.

Find a mantra to repeat.

Create mini-milestones that break down the plank into chunks. For example, focus on making it through the next minute or the end of the song.

Enlist a friend or friends to join the challenge or to cheer you on while you are training.

Believe in yourself and have confidence that you can do it.

If you want to read about my 15-Minute Plank Challenge, go to Hackerella.com/30daybook.

Humans have been practicing yoga for thousands of years. This low-impact mind-body workout comes in many forms, styles, and levels of difficulty, and the benefits are vast. Beyond developing strong, toned muscles and improved flexibility and posture, yoga has the power to calm the mind and relieve stress. So its time to grab your yoga mat and get practicingyour body and your spirit will thank you for it.

THE RULES

Whether you sign up for a month-long package at a local yoga studio or practice at home with a video, commit to a 30-day yoga practice.