Have you ever wondered why some habits stick while others seem to fade away?
Researchers have been studying this question for decades, and what they've found is fascinating. It turns out that our brains are wired to seek out rewards. When we experience a reward, our brain releases a neurotransmitter called dopamine, which makes us feel good and reinforces the behavior that led to the reward.
This is where small wins come in.
A study by Stanford researcher BJ Fogg found that celebrating small victories can help you form new habits more easily. When you achieve a small goal and celebrate it, your brain gets a dopamine hit, which reinforces the behavior and makes you more likely to repeat it in the future.
Another study by researchers at University College London found that it takes an average of 66 days to form a new habit. But here's the key: the study also found that missing a day or two doesn't significantly impact your chances of forming the habit.
What matters most is consistency over time.
That's why H40 is designed the way it is. We break down the journey into small, achievable steps and celebrate each win along the way. Each week, we focus on a different aspect of health and introduce a new habit that builds on the ones you've already established. And we make sure to celebrate your progress every step of the way, whether it's nailing your morning routine or hitting a new personal record in the gym.
The Power of Community: Why You Need a Tribe
But forming new habits isn't just about what's happening in your brain. It's also about the people around you. Studies have shown that surrounding yourself with people who share your goals and values can make it easier to stick to your habits and achieve your objectives.
A study published in the Journal of Social Sciences found that people who participated in group exercise classes were more likely to stick with their workout routine than those who exercised alone. The researchers concluded that the social support and accountability provided by the group were key factors in helping people maintain their habits over time.
That's why community is such an important part of H40. When you join the program, you're not just getting a set of instructions to follow.
You're becoming part of a tribe of like-minded individuals who are all working towards the same goal: building a healthier, happier life.
We support each other, celebrate each other's wins, and hold each other accountable. And when things get tough (because let's face it, change is never easy), we're there to lift each other up and keep each other moving forward.
So, let's take a closer look at how H40 is structured and why it works.
Week 1: ADAM - Establishing a Morning Routine 🌅
We start with the most important part of your day: the morning. Our ADAM routine (Activate, Drink, Appreciate, Meditate) is designed to help you become a morning person, even if you've never been one before. By establishing a consistent morning routine, you set the tone for the rest of your day and build a foundation for the habits to come.
Week 2: EAT - Nutrition Overhaul 🍎
In week two, we focus on what you're putting into your body. We'll teach you how to eat for energy, pay attention to how different foods make you feel, and time your meals for optimal performance. This isn't about restrictive dieting; it's about developing a healthy relationship with food that fuels your body and mind.
Week 3: MOVE - Embracing Exercise 🏃♀️
By week three, you'll be ready to start moving your body in a way that feels good. We'll help you see exercise as something you get to do, not something you have to do. Whether it's dancing, hiking, or lifting weights, we'll help you find a form of movement that you actually enjoy and look forward to.
Week 4: HAaK - Biohacking Your Health 🧬
In week four, we dive into the world of biohacking. Don't let the term scare you; it's just about optimizing your health at the cellular level. We'll introduce you to supplements and strategies that can take your well-being to the next level and help you perform at your best.
Week 5: FLOW - Transforming Your Environment 🌿
Your environment plays a huge role in your health and happiness, which is why we dedicate week five to transforming your space. You'll learn how to create a living and working environment that inspires and energizes you, so you can thrive both physically and mentally.
Week 6: REST - Mastering Sleep Quality 😴
Finally, we wrap up with the most underrated aspect of health: sleep. We'll teach you how to get the best night's sleep of your life, so you can wake up feeling refreshed and ready to tackle the day. Quality sleep is the foundation of good health, and we'll make sure you have all the tools you need to master it.
You might be thinking, "Greg, this all sounds great, but does it really work?" Well, let me tell you a quick story about my buddy Josh.
Josh was in the same boat as a lot of us - unahppy with his weight, hadn't worked out in 15 years, and was just generally feeling stuck. But then he decided to give H40 a shot, and man, did it change his life.
By the end of the 40 days, Josh had lost an astonishing 13.5 pounds and dropped his body fat by 5.3% but more importantly, he had gained a whole new perspective on health. He was waking up early, eating foods that made him feel great, exercising regularly, and sleeping like a baby. And the best part? It didn't feel like a chore. It felt natural, like a part of who he was.
That's the power of H40.
It's not just about losing weight or getting in shape (although that's a nice side effect). It's about building a new lifestyle that you love, one that supports your physical, mental, and emotional well-being.
So, if you're ready to break free from those old, unhealthy habits and build some new rhythms that will carry you through the rest of your life, join us for H40.
It's not just a program; it's a community of people who are all on the same journey, supporting and encouraging each other every step of the way.
Our next sprint is starting soon, so sign up now and start building the life you've always wanted. Trust me, your future self will thank you.
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