The Importance of Habits – A 30-Day Fitness Journal: Week 1

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Justin Roethlingshoefer is CaniBrands’ Healthy Lifestyle Ambassador and is the Founder of OWN IT, a global company that maximizes the human experience and potential for executives, CEOs, and high performing people around the world. Previously, Justin has worked with the Anaheim Ducks, Edmonton Oilers, Columbus Blue Jackets, Hockey Canada, University of Louisville, and Miami University. He is also the author of three Amazon bestselling books: Intent: 1-A Practical Approach to Applied Sport Science for Athletic Development, 2-Blueprint: The Science of Building Ultimate Human Performance, and 3-OWN IT: How To Break Through Barriers and Master Your Health, Wealth and Relationships. He is also the founder of The Hockey Summit, an all-inclusive camp for NHL players in Florida to prepare them for the upcoming season. The techniques and philosophies used in the book are the same that he utilizes with the players on a day-to-day basis.


My personal coaching practice, OWN IT is about creating lifelong, substantial change based on habit formation focused on the long term. Through my work with countless high-performance teams and individuals, it became apparent to me that training needs to be holistic. It isn’t just about fitness and nutrition, but it’s also about hydration, supplements, sleep, and recovery. Equally important, it’s never a “one size fits all.” Everyone is different.

As an experiment in the importance of healthy habits, I decided to break some of my own and eat whatever I wanted for a couple of months to see what would happen. Predictably, I found myself putting on weight, and ultimately, I gained about 15 pounds. This gave me a golden opportunity to re-ignite positive habits by using the OWN IT system on myself during the month of June as I continued to coach the broader OWN IT community.

When people join the OWN IT community, it really is a community in every sense of the word. There is a monthly social hour with everyone, there are one or two 1-on-1 coaching calls every month for guidance and accountability, and three retreats a year in luxurious places. It’s all about learning foundational and fundamental habit change while focusing on the wellness aspect.

Through my 30-day challenge starting in the month of June, I wanted to illustrate the impact of consistency and lifestyle on results.

Here are my personal starting numbers:

  • 187.2 lbs
  • 231.75″ total body inches
  • 12.3% body fat


The 30-Day Challenge Routine

CBD:  3 times per day

Morning: Can-i-Fresh

Noon: Can-i-Fresh

Night: Can-i-Sleep

Throughout the Day: Can-i-Mend cream as needed


Together with OWN IT community – Different programming customized per individual

  • Four live workouts per week with the Own IT community
  • Three 20-minute recovery workouts choice of yoga, mediation, core
  • Three light runs (15-20 minutes) or bike per week
  • Total 3.5 hrs a week


Nothing is tracked…simply habit-based

  • Amino acids prior to working out
  • Protein supplements post-workout
  • Monitor portion sizing and portion control per day
  • Must have 2 drinks 2x per week (4 drinks/week)
  • Must have four “treats” (1 serving) per week
  • Take pictures of food through the week

While the pandemic left many people struggling to structure a new fitness routine without the support of their usual gym and in-person trainers, fitness tracking apps such as Whoop and a Zoom video connection made this remote training program possible.

Data from the Whoop app, including resting heart rate, quality of sleep and heart rate variability, strain, sleep quality (time in bed vs. time sleeping, disturbances, REM) and body measurements allow us to get a completely objective view into how small habit changes can yield huge results…faster than we expected.

Here are my new numbers from Week 1 where I saw immediate improvement.

  • 186.4 lbs
  • 229.8″ total body inches
  • 11.2% body fat

The graph below shows a full month view from May to when the challenge began on the first of June.

Sleep graph

Here are some things worth pointing out:

1- Notice that the “day strain” for the entire month of May fell mostly in the 10-13.9 category with very few days above 14.

2- The majority of my recoveries were in the 34-65% range.

3- There were 3 groups of multiple days (3 days) where day strain did not get above 10, and the corresponding recovery were 67-100 (Green). This indicates the primary reason for a high recovery was simply because my activity was not great enough.

4- May 19 and May 31 show a great relation to high strain days and quality recovery over the next 24-36 hours as an example.

Sleep tracker

For the sleep data, it is important to note that:

1- My sleep performance for May was 83% of what I required. This means I averaged 7:12 hours of sleep when I required 8:36 (on average).

2- The restorative sleep, which is vital to mental and physical recovery, had a total of 2:03 for REM sleep and 1:23 for Slow Wave Sleep per night.

3- Notice the variance between sleep values on the graph below for all of May. We will compare that to the one for June coming up.

  • Note that the sleep and recovery scores were 25% higher even in week 1 of applying the OWN IT system than they were over the whole month of May.
  • Note the average Day Strain was 11.4 vs 9.8 for all of May.
  • Recovery scores were similar with 3-Green 3-Yellow 1-Red.

In a short series of weekly blog posts, I’ll walk through the results in June and a few of the surprising conclusions I came to through the data tracking.

Look for next week’s blog post where I’ll share more.

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