The Importance of Habits – A 30-Day Fitness Journal: Week 3

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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.


Welcome to Week 3 of the 30-day challenge! If you saw my first blog post, you’ll know that this four-week fitness journal is about illustrating the impact of consistency and lifestyle on results. After purposely gaining 15 pounds, I took the opportunity to test the effectiveness of the OWN IT system, my personal coaching practice focused on creating lifelong, substantial change based on long-term habit formation.  

Here is a recap of my fitness evolution.


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

Week 1

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

Week 2

  • 185.7 lbs
  • 228.1” total body inches
  • 11.4 strain average 
  • 10.1% body fat

Week 3

  • 184.1 lbs
  • 226.9” total body inches
  • 12.7 strain average 
  • 8.9% body fat

Of note during Week 3:

What is amazing is that we have seen recoveries increasing an average of 73% with no days below 60% (yellow recovery) all while sleeping less overall.  

This means the quality of the sleep being had is greater, which is supported by the increase in deep wave sleep and REM sleep, with decreased disturbances and latency (tossing and turning). My resting heart rate (how low my heart rate gets) and heart rate variability (HRV) are the same from Week 2 on average, so it is confirming that the recovery qualities from the amount of sleep I am getting is continuing to further recover my body.

The fact that there was almost an increase by 1 whole strain point while still seeing an increase in recovery and sleep quality means that we have found a balance between strain and recovery, which is being optimized for performance in other areas of my life such as business, family, and leisure.







All of this data is in sharp contrast to the baseline numbers established in May before the start of the 30-day challenge. Remember:

  • The “day strain” for the entire month of May fell mostly in the 10-13.9 category with very few days above 14.  
  • The majority of my recoveries were in the 34-65% range.
  • There were three 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.
  • 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.

Note that I have not changed anything I have been doing in terms of activity, nutrition, or supplementation.  In fact, because my birthday was this week, I had four vegan carrot cake cupcakes, three servings of coconut milk ice cream, popsicles, wine, White Claws, and prosecco — all more than the four servings I was supposed to be having. 

You do not need to give up your life in order to see results, but you do need to have a system that you can lean on to make sure that it is all done in moderation.  

Look for next week’s blog post where I’ll provide Week 4 numbers and a final wrap up. In the meantime, keep fit!

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