Reset: A 28-Day Pickler’s Challenge

This past summer was packed with tournaments, travel, and priceless memories for many picklers. Unfortunately, the abundance of fun may have contributed to physical strain, and the development of poor eating habits.

“When it comes to performing at your best on the pickleball courts, emphasis on diet is one of the most important factors. A strong diet helps pickleball players maintain energy levels and limit fatigue during competition,” says Dr. Josh Mackey, a.k.a. The Pickleball Physical Therapist.

To rally your return to a healthy kitchen, here’s a four-week challenge of small daily to-dos. You can start your challenge any time, but why not start today? 0-0-2!

Week 1

Make a Game Plan

This is the week to get fired up about your reset. Set your goals, plan a strategy, and share your intentions with others to drive your motivation.

Dig deep to decide what you really want to get out of your plan. Is weight loss your goal? Maybe you want to gain muscle. Consider adding nutrient-dense whole foods (fruit, vegetables, whole grains), and reducing foods that may be holding you back.

Day 1: Set a health goal and share your goal with a trusted loved one.

Day 2: Choose a healthy eating pattern to support your goal, like the Mediterranean Diet.

Day 3: Make a list of whole, nutritious, plant-based foods that you enjoy.

Day 4: Find three simple recipes that include your favorite whole foods.

Day 5: Make a grocery list for recipe ingredients.

Day 6: Purge your home of one food temptation that is holding you back.

Day 7: Buy your healthy groceries.

Week 2

Start with a Soft Game

While some people are real bangers when it comes to achieving goals, slow and steady changes often lead to long-term success. Be gentle with yourself and expect improvement, not perfection.

Plan to cook your new recipes on the most convenient days of the week. Consider how much water and protein you’re consuming. Dehydration can negatively affect athletic performance and protein is needed for maintaining muscle. Protein need calculations are hotly debated by experts, but here’s a general guide.

Example: A 55-year-old who weighs 60kg x 1.2 grams of protein = about 72 grams of protein/day.

Day 8: Plan four days this week to cook your new recipes.

Day 9: Track how much water you drink today.

Day 10: Focus on drinking more water if you didn’t get enough yesterday.

Day 11: Calculate your protein needs.

Day 12: Track how many grams of protein are in your food today.

Day 13: Find three new recipes for next week, focusing on higher protein ingredients.

Day 14: Buy groceries for your new recipes.

Week 3

Block Attacks on Your Determination

This week, think about what may be sabotaging your success. It may be necessary to have a heartfelt conversation if loved ones are not supportive. Consider eating most meals at home this week to avoid restaurant sabotage.

Breakfast is one meal that can provide important nutrients including protein, vitamins, and minerals. If you enjoy eating breakfast, consider choices like oatmeal or Greek yogurt with nuts and fruit to drive up nutrient density.

Day 15: Plan meals for the week.

Day 16: Consider ways to pack your breakfasts with protein and other nutrients.

Day 17: Find three healthy breakfast recipes.

Day 18: Evaluate how many servings of fruit and vegetables you ate today.

Day 19: Make a grocery list including ingredients for your new recipes and daily green salads.

Day 20: Purge your home of another temptation that is holding you back.

Day 21: Buy groceries for your new breakfast recipes and daily salads.

Week 4

Drive Endurance

It’s time to focus on the long game by reflecting on past weeks. Consider turning positive changes into long-term habits.

Focus on increasing nutrients by adding more fruits and vegetables. Read labels on foods you normally buy and consider ridding your home of foods that are high in added sugar or salt. Evaluate your water and protein intake and adjust if needed. Reflect on what is working for you.

Day 22: Plan your week of meals including healthy breakfast recipes and salads.

Day 23: Evaluate how much water you drink today.

Day 24: Evaluate how much protein you get today.

Day 25: Read the labels on the processed foods in your home.

Day 26: Purge your kitchen of processed foods high in added sugar and salt.

Day 27: Reflect on changes you made this month that seem to be helping.

Day 28: Make a plan to continue your healthy patterns for next month.

For tips on goal setting and more in-depth daily instructions on your 28-Day Pickler’s Challenge, visit Brandi’s website: brandigivensrd.com/blog.  •