The Butterfly Effect of Habit 🦋

“Small shifts in your thinking, and small changes in your energy, can lead to massive alterations of your end result.” – Kevin Michel

Were you ever the type of person to put sugar in your daily coffee? Then for health reasons, you decided to cut the sugar… Over time, you probably noticed that 2 teaspoon deficit of sugar in your coffee caused you to lose a couple pounds and even helped regulate your blood sugar.

Then, because you looked a bit leaner, you started to feel better! As a result, you became happier and more confident in your body. And then you started to exude that confidence during your day-to-day! So one day your new confident self saw someone with beautiful eyes, and you told them, “hey your eyes are amazing!”

That person, who used to hate having “boring brown eyes”, loved your compliment and even learned to love her beautiful brown eyes … all because of you!

Wow – isn’t it crazy how someone else’s self-love all started with you cutting the sugar from your coffee?

That’s called the butterfly effect; it means tiny changes can lead to massive alterations in the end result.

And what’s more amazing is that creating simple habits for success can make the butterfly effect of your personal development a whole lot easier.

That means I’m challenging you …

I’m challenging you to build a simple habit with me over the next 6 months. And that habit can only take 5 minutes out of your day if you want it to.

And that habit is … daily abdominal exercises!

For those of you who don’t follow me on Instagram, you probably don’t know I’ve been challenging myself over the past 6 months to create a habit out of daily ab exercises. And since creating that habit, I’ve noticed benefits in my weight loss regime, my diet, my self-worth, and even how I treat other people! And if you want to hear more details on those benefits, check out my YouTube video here.

Since the benefits I saw (and still see) are so impactful, I want to start a new challenge with all of you on September 16th!

So if you want to join the Six Month Ab Challenge (let’s call it SMAC for short), here’s what you need to know:

1) Pick a Cue

“Cue” is the first step in the habit formula. It is essentially a signal or reminder for you to do an action. So specifically with the SMAC, you need to pick a signal that will remind you to do an ab exercise. A signal can be anything from the time of day, to seeing your workout clothes, or even writing the word “SMAC” in your day planner.

Don’t worry if you can’t stick to 1 cue – you have 6 months to experiment and find the cue that works for you. You can even have multiple cues depending on the day!

*I go into detail on cue, routine, and reward during the free #YearOfYou Course. Enroll the course by clicking here.

2) Pick a Routine

For the SMAC, your routine will be an ab workout. And specifically, the type of workout and the number of repetitions.

I find it helpful to choose 1 exercise that will work your transverse or oblique (side) abs, and at least one other exercise that will work your upper and/or lower abdominals.

Crunches, leg lifts, leg raises, russian twists, oblique crunches, and jackknifes are some of my go-to exercises. I aim for doing 2-3 different exercises per-day at 60 reps each. But that is what works for me. If you prefer doing 20 reps of regular crunches, then you do you! But remember, you want it to be a challenge.

Ideally you want to pick exercises that you can add weight to at the conclusion of month 3. (You’ll be a lot stronger after 3 months so you’ll want to start moving heavy things with your abdominals). Don’t worry if you don’t know where to starts, I can help you pick these exercises once I add you to the SMAC group chat on Instagram.

If you join the challenge, I’ll post videos and specifics of all my workouts in the SMAC chat so you can see things that might work for you.

And for September 16th, I want you to write down your routine so you know which exercises you’ll be doing and you’ll be able to see your progress!

3) Pick a Reward

If you watched my YouTube video, you know there are many rewards for doing the ab challenge, but most of them don’t come until a few months have past. And although exercise releases endorphins and endorphins act as an immediate reward, you may want to put another reward in place to motivate you to exercise. For example, making your favourite meal, eating a small treat, or even taking then looking at progress photos.

Posting in the group chat and tagging #SMAC on social media posts will also lead to encouragement from me and others in the challenge! And that encouragement alone can act as a reward.

Again, I go into more detail on habit and the habit formula in my free course!

4) Rules for the SMAC Group Chat:

i) Feel free to post your progress, motivation, and questions. But Please keep all content relevant to SMAC.

ii) Keep the group chat respectful. That means do not discourage or be-little others for any reason.

iii) Do hold yourself and others accountable. The reason this is a group challenge is to hold each other accountable and keep each other motivated. So posting motivational content is encouraged.

iv) If you aren’t comfortable posting a question in the group chat, feel free to message me privately. I will get back to you as soon as I can!

*I am keeping these rules to a minimum because I don’t want to censor anyone like an a**hole. But if I find that any of the above rules are broken, I will give you a first warning. Repeat offenders will be removed from the SMAC chat.

And if you want to leave the SMAC chat for any reason before March 16th, feel free to do so! But also free free to come back when you’re ready 🙂

Please remember the 6 month ab challenge is not:

• a weight loss challenge

• a workout or fitness challenge

• a body building challenge

On the contrary, the 6 month ab challenge is a challenge to help you learn the formula for habit, so that you create a simple success habit which will have large effects in the totality of your life.

So if you accept the challenge, send me an Instagram message (@ellasssofia), and take the free #YearOfYou Course.

Happy Monday!

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*Disclaimer: I am not a medical or mental health professional. Any information and content on my website is not a substitute for professional advice.

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