Synergy’s 20-13 Challenge!

by Bethany Vessey, Registered Dietitian on January 3, 2013 · 9 comments

Happy New Year Everyone!!!

Well I am officially 9 months pregnant as of yesterday, 4 weeks from my Jan 28 due date! Hard to image how much is going to change over these next few months but my husband and I are very excited to be welcoming our first born very soon!

Since I will not be actively teaching classes or seeing nutrition clients over these first few months due to my need to adapt to my newly changed schedule I have decided to reach our Synergy members and followers a little differently. Today I am officially starting Synergy’s 20-13 Challenge! There will be 4 phases to this 20-13 challenge and I will be doing each one right along with you as I will be focused on achieving my own goals of getting my body back to pre-baby shape.

Each phase of Synergy’s 20-13 challenge will be 13 weeks long, which equals 52 weeks of the 2013 year!


Phase 1 of the Synergy 20-13 Challenge will focus solely on nutrition. Each week I will provide you with a nutrition goal that will help you and me adopt nutrition habits that will help to ensure we are not only providing our body with the nutrients it needs to perform at it best but also help us achieve our own personal nutritional goals, whether it be weight loss, weight gain or just overall better health!

Phase 2 of the Synergy 20-13 Challenge will be focused solely on Fitness! During this 13 week phase of the challenge I will post fitness workouts, exercise tips, and weekly challenges that will help complement your newly adopted nutrition habits, helping you to see the synergistic benefits of having both healthier fitness and nutrition habits in your life.

Phase 3 I will be challenging you with both fitness and nutrition challenges each week! These could be both new and old challenges that may need to be implemented or re-challenged to help ensure our new habits become a way of life.

Phase 4 of Synergy’s 20-13 Challenge will be our maintenance Challenge! We will be back into the holiday season and faced with many obstacles over those last 13 weeks and therefore I will challenge us to stay on track with our newly adopted fitness and nutrition habits during a time when we would normally falter.

Now I understand that many of you many continue or start working out during Phase 1, the nutrition phase of the challenge and I am not saying do not do this, by all means please do. Why I am separating these challenges, is because of the evidence that supports focusing on one item first, when making a new habit, is more effective than trying to accomplish many all at once. The plan I have will keep our goals SMART (Specific, Measurable, Attainable, Realistic, and Timely), making it more likely for each of us to achieve them.

The only request I do have is do not start another NEW goal at the same time you start one I am assigning. It will be expected that you carrying on with existing challenges or goals but PLEASE do not start a push up challenge the same week I have you starting a Veggie challenge.

Putting too much on your plate can decrease your chances of success. Each week we will be compounding our goals, so if week 3 is a water challenge, you will still be working to achieve that water challenge even though you are starting week 4’s Fiber challenge and so on.

Trust the Process!

How the challenge will work:

  • Each week I will post, along with your challenge, videos, recipes, tips, articles, whatever I feel will help us achieve our goals. It would be also really great if many of you shared what you are doing to help accomplished your weekly goal as this could help make accomplishing our goal a greater possibility.
  • Journal your weekly progress, whether in a paper journal, electronically (computer, cell phone, ipad), and or through our blog posts or on our facebook page. This is a great way to keep accountable. Some challenges will be easier to journal daily but some may not. Either way documenting what you have accomplished and how has been proven through many studies to be one of the most successful ways of adopting a new lifestyle habit.
  • Some of the challenges, especially during the nutrition phase may be challenges you have already accomplished or mastered in the past; if that is the case these weeks will become your re-challenge weeks. I recommend during these weeks to re-challenge yourself with past challenges that you feel you may need to still master and maybe share with our followers how you have mastered the current weeks challenge in the past!

I hope that you will join me in Synergy’s 20-13 Challenge! Let’s make the year 2013 the year we chose to live healthier, happier lives!

Click Below for Week 1’s Challenge

Water. . . Are you getting enough?

Diane January 3, 2013 at 1:01 pm

I’m determined to take my health back

Bethany Vessey January 3, 2013 at 1:14 pm

Awesome Diane! I am glad to have you join me in our challenge! I look forward to working with you throughout 2013!!!

Nicole Morrissey January 4, 2013 at 9:42 am

Hey Bethany, I can’t believe you are almost to your due date.. I wish you lots of good luck with your new addition.. You’ll be a great momma!! I’m going to try out your challenge as well!

Bethany Vessey January 4, 2013 at 5:04 pm

So great to hear you will joining us Nicole! Thanks for the well wishes and kind words! Looking forward to working with you again!

Julie Duchesne January 8, 2013 at 11:58 am

Great idea! I’m in!

Bethany Vessey January 8, 2013 at 12:05 pm


Heidi Arsenault January 9, 2013 at 8:33 pm

As always, I’m late 🙂 Count me in…. I desperately need the kick in the pants!

Bethany Vessey January 10, 2013 at 1:20 pm

Pumped to have you joining us Heidi!

jacinthe basque January 10, 2013 at 1:16 pm

Ok good idea.

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