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5 tips to get you through the end of a 30 day challenge

5 tips to get you through the end of a 30 day challenge

As our first ever international 30 day challenge comes to its last week, we thought we could share some helpful tips to ease your way into the end. So here are our 5 tips to get you through the end of a 30 day challenge.

eat healthy

Over the course of the past few weeks you have probably discovered a greater mind-body awareness within yourself; even to the point where the different foods you eat during the day can have an impact on how you feel in class. Meals that won’t help you contain foods such as white sugar, excessive dairy, or overly heavy fats and greases. Meals that can be light and energizing will have a lot of fresh fruits, veggies, and complex carbohydrates. Because you are building muscle, you may find that you need extra protein in your diet as well. If you are vegetarian or vegan, make sure you eat more beans, tofu and nuts to compensate.

If you’re not already, this is a good time to start putting more nutritious foods into your body. It is difficult to feel the impact of a healthy diet when practicing just a few times a week, but when you practice every day for month your body can become drained of its resources. And if you’re eating unhealthy or processed foods then your body isn’t getting the necessary resources to keep itself energized and strong.

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Does it even need to be mentioned? Yes, yes it does. We can’t say this enough! The difference between mostly hydrated and fully hydrated is immense during a vigorous 30 day challenge. Make sure you drink plenty of water during the day, before and after your class.

If you are drinking enough water out of class, you may not even need any in class. This might seem counterintuitive, but for many this makes for a more focused practice and better access to your abdominal muscles because you don’t have all that water sloshing around hindering your movement.

This probably sounds extreme in 105ºF heat, but take a look around in the next few classes. You may come to see that many of the teachers and more advanced students take only a few small sips throughout their classes. Since you’re approaching the end of your 30 days, maybe give it a try. Start small and just wait one posture longer before taking a sip of water. Do that a few times and you might find yourself not reaching for your bottle for the whole 90 minutes.

To reiterate – lots and lots of water outside of class and only small sips during class.


Electrolytes affect the amount of water in your body, the acidity of your blood (pH), your muscle function, and many other important processes. You can think of electrolytes as the other half of water in the equation of hydration, so be sure and replace ALL that leaves your body as you sweat. You must replace them by eating nutritious foods, or more commonly, drinking fluids that contain electrolytes. Water just by itself does not contain electrolytes.

If you’re looking for a healthy, refreshing, electrolyte-rich drink then check out a recent blog we made: the beginning of a 30 day challenge/.

pace yourself

Coming to the end, your body has gone through a lot in the past few weeks. Know that at every step of the way you should be listening to your body first and reacting to what it is telling you to do. If you need to take a day a little slower, then by all means do that. Yoga is (and always has been) about healing you and making you stronger; both inside and out.

celebrate your accomplishments

Be proud of all the journey you have taken so far and remember how close you are to completing your 30 day challenge.

Those are the big and easy accomplishments to step back and look at, but are only a fraction of what you should be proud of. How has your practice changed in the past weeks? How has your connection with your body developed? Do you remember that day you held eagle pose and didn’t fall or the day you first kicked your foot out in standing head to knee?

A journey along a path is made of many small steps that take us to our “end goal.” But when the journey is complete, we typically forget how many small steps we took along the way. As you approach your final goal of completing a 30 day challenge, be sure and reflect back on some of the smaller accomplishments you had along the way.

“No matter what you’re going through, there’s a light at the end of the tunnel and it may seem hard to get to it but you can do it and just keep working towards it and you’ll find the positive side of things.” — Demi Lovato


Evolation yoga is devoted to helping you become more Self-centered – in an ego-free way. By combining the powerful physical properties of hot yoga with the awareness-enhancing effects of meditation, evolation’s aim is to make you healthier, happier, and more in touch with that elusive little thing called the Self.