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Owner's Manual for GROWN STRONG models including: GS42 Premium Grade Automotive Full Range, GS42, Premium Grade Automotive Full Range, Grade Automotive Full Range, Automotive Full Range, Full Range, Range
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DocumentDocumentgs42 NEW YEAR challenge hey! Welcome to the GS42 Challenge! You're about to embark on an incredible 6 week journey that will challenge and inspire you. This guide is your roadmap for the next 42 days, a period where you'll push boundaries, form healthier habits, and discover just how capable you are. At Grown Strong, our philosophy is all about helping you grow stronger in every aspect of your life. This challenge is as much about the journey as it is about the destination. Celebrate your small victories, learn from the challenges, and lean on your Grown Strong community for support and encouragement. Together, we're stronger. So, lace up your training shoes, open your mind, and get ready to transform. Your Grown Strong journey is about to begin. Let's grow strong together! We start January 8th! GS42 Challenge INTRO __________ TABLE OF CONTENTS · WHAT TO EXPECT · goals for the challenge · weekly printable check list · closing note ___ TABLE OF CONTENTENTS WHAT TO EXPECT 42 days to hit the daily 5. What is the daily 5? Good question! It's 5 daily goals, that's it. Seems like a simple task right? Well our goal is to have you hit 42 days straight and by the end of this challenge you will be stronger for it! goals As mentioned, each day, you'll be tasked with hitting five essential goals. These will cover areas like fitness, nutrition, mental health, and personal growth. Personal Reflection & Growth This challenge is a journey of self-discovery. Embrace the opportunity to learn about yourself and plan for continual growth beyond the challenge. progress tracking We encourage you to track your progress throughout the challenge. Whether it's through journaling, fitness apps, or beforeand-after photos, seeing your progress can be incredibly motivating. discounts It wouldn't be a GS challenge without some special discounts! use "gs42challenge" throughout this challenge to save 70% on everything in our store. grand prize There will be one grand prize winner this year and they will win a $500 prize bundle! Apparel, GSGO Timer, yes you'll get all the GS swag! How to win... You MUST share a before & after picture on Instagram and check in at least once a week with a post/reel on Instagram using #GS42challenge & tag @grownstrong. community You're not alone in this journey. Our Grown Strong community is a supportive space where you can share experiences, seek advice, and find motivation. WWHHAATT tToO EeXxPpEeCcTt goal #1 - Follow the daily gs42 task Each day throughout this challenge you are required to complete your daily training task. This is the cornerstone of the GS42 Challenge! You'll find these tasks in the usual spot where you view your daily training programs (GS20, GS40, GS60, GS80, GSOLY). Keep an eye out for a new section labeled "GS42 Challenge." This will become active as the challenge kicks off. Your daily tasks, primarily focused on training, will be listed here. WE would recommend to not add in additional training to this program. Not a Grown Strong member yet? No problem! We're offering 3 weeks of free access. Simply click the button below to sign up. the daily 5 claim my free trial goals for the challenge "Every rep, every set, every workout is a step towards your best self. Remember, it's not about being the best, it's about being better than you were yesterday. Embrace the challenge, cherish the progress, and let every session be a step closer to your personal best." -Founder Lauren Fisher goal #2 - Nutrition: Master Your Macros A proper New Year challenge is not just about physical training! It's equally important to focus on nutrition. In addition to your daily training tasks, prioritizing what you consume is crucial. We've dedicated countless hours to creating an accessible yet comprehensive tutorial on nutrition that will guide you and tell you everything you need to know. Have you ever tried counting macros? That's precisely what our nutrition goal is centered on! You'll discover how to calculate your ideal daily intake of carbohydrates, fats, and proteins, tailored to your body type and personal goals. From there, you can craft meals that perfectly align with these targets. Sound simple? It becomes straightforward once you've explored our tutorial. We won't delve into too many details here, as we've developed a separate, detailed page for this information, making it easier to understand and apply. For now, we encourage you to read through the rest of this guide. When you're ready to focus on your nutrition goals, return here and click the button below. Seize this chance to educate yourself about macronutrients. It's an invaluable learning experience that can significantly impact your life, helping to establish lasting habits that extend well beyond these 42 days. the daily 5 goals for the challenge Macro Tutorial goal #3 - drink half your bodyweight in ounces of water the daily 5 Did you know that about 60% of your body is water? Imagine this: if you weigh 150 lbs, you're carrying around 90 lbs of water every day. Surprising, isn't it? That's why staying hydrated is crucial. For this challenge, we ask that you drink half your body weight in ounces of water daily. So, if you're 150lbs, your goal is 75 oz of water each day. This might be more than you're used to, but don't worry, we've included a 10 oz buffer. For every day you miss your water target (within a 10 oz range), you'll need to do 20 burpees at the end of the challenge. Stay hydrated and keep those burpees at bay! goals for the challenge goal #4 & #5 - Player's choice In addition to your three requirements above, we ask you to choose two additional ones from the list on the next page to commit to during this challenge. This approach ensures the challenge is more personally tailored to your needs. Once you've selected your two requirements from the list on the next page, commit to them firmly and resist the urge to change. Stay strong, and when temptation arises, rely on the Grown Strong community for support to push through. See the next page for a list of goals to choose from. goal #4 & #5 - Player's choice grotwhne5sdtariolyng5 Select two requirements from the list below No Refined Sugar: Eliminate refined sugars from your diet throughout the challenge. No Alcohol: Abstain from alcohol for the entire duration of the challenge. Daily Reading: Spend a minimum of 10 minutes each day reading a book to unwind and relax. Self-Growth Podcasts: Listen to a podcast related to personal growth, fitness, or wellness for at least 10 minutes daily. Sleep Well: Aim for at least 8 hours of sleep every day. Naps can add to your total. Mindful Eating: Practice mindful eating during at least one meal daily, free from distractions like TV or phones, chewing slowly and relaxing. Daily Gratitude: Each day, write down three things you're grateful for, fostering a positive mindset. Mobility Focus: In addition to your regular training, include 15 minutes of stretching or yoga daily to improve flexibility and reduce the risk of injuries. Digital Detox: Avoid digital screens (phones, laptops, TV) for at least one hour before bedtime to enhance mental clarity and improve sleep quality. Social Reconnection: Throughout the six weeks, reconnect meaningfully with at least one friend or family member, enhancing social wellbeing. Meditation and Mindfulness: Dedicate a minimum of 10 minutes each day to meditation or mindfulness practices, including mindful breathing, to reduce stress and enhance focus. Healthy Cooking: Commit to preparing healthy, homemade meals daily. Meal Prep: Commit to preparing and planning your meals in advance. This goal involves setting aside time each week to plan your meals, shop for ingredients, and prepare your food. Aim to prep at least three days' worth of meals in each session. Personal Development Task: Allocate at least one hour per week (can be spread out) to personal development activities, such as learning a new skill or hobby, contributing to your overall wellbeing. Family Activity Time: Spend dedicated time at least three times a week on a physical activity with your kid(s), like a bike ride or a fun game, to encourage fitness and strengthen family bonds. goals gs42 NEW YEAR challenge WEEK #GOALs day gs42 hydration nutrition m t w t f s s notes Your Journey Ahead: The Closing Note Before You Begin As you stand at the threshold of starting the Grown Strong Challenge, we want to leave you with some parting thoughts before you embark on this transformative journey. The next 42 days are not just about meeting the goals set out in this guide; they're about discovering your potential, building resilience, and creating lasting habits that align with a healthier, stronger you. This challenge is as much about the journey as it is about the destination. Each step you take, every goal you achieve, brings you closer to realizing a better version of yourself. Remember, challenges are opportunities in disguise. There might be days when your goals seem daunting, or your motivation wanes. In those moments, remember why you started. Lean on the support of the Grown Strong community, draw strength from your commitment, and keep moving forward. We encourage you to document your progress, celebrate your victories, no matter how small, and learn from the challenges. This journey is yours, and every effort you put in is a building block towards your success. As you close this guide and begin your challenge, know that we are with you in spirit, cheering you on every step of the way. You're not just completing a challenge; you're setting the foundation for a lifestyle that embraces strength, health, and wellness. Good luck, stay strong, and let's grow stronger together! closing note