Small Steps, BIG Changes

Small Steps, BIG Changes

#TheRayChallenge is a monthly challenge and it varies every month, with the main purpose of helping improve the quality of your life through making small changes to your lifestyle, one day at a time.

Are you up for a challenge?

Starting August 1st, we will have two challenges, our usual full body workout challenge and the Kaizen challenge.


We will be working out 5-6 days a week for 20-30 minutes.
You are free to follow your own workout routine, but I will still send you some exercises + daily schedule to make it easier to follow through.

You can make this a light workout or an extensive and heavy one, it doesn’t matter. The point is to exercise every day.


I’m pretty sure we’ve all been through one of these situations:

You have to do something but you keep procrastinating it.
Or you want to build a habit, start encouraged and motivated, but couple days later, you lose all interest and stop.

This challenge will help you change that!

Kaizen is a one-minute challenge that involves practicing something for one minute only, at the same time every day.

It is a Japanese technique and the message behind it is “not a day should pass by without some kind of improvement being made somewhere” 

In this challenge, you will decide the habit you want to acquire and that you will practice for the one minute.

It could be reading, learning a new language, doing pushups, meditating, working on a business idea, doing homework, etc. 

The Kaizen philosophy assumes that our way of life — be it our working life, our social life, or our home life—should focus on constant-improvement efforts….. In my opinion, Kaizen has contributed greatly to Japan’s competitive success.

You can’t do Kaizen just once or twice and expect immediate results. You have to be in it for the long haul.

Maasaki Imai

How to join #TheRayChallenge

To join, you can simply tweet your daily progress using #TheRayChallenge hashtag on Twitter.

However, you can sign up, if you would like to receive the challenge’s free printables along with some useful tips to help you throughout the month, and to be notified of our new challenges every month.

(These will also be editable PDF copies, so you can use them on your phone/laptop to keep it digital.)

Participants’ comments/feedback

“I lost 14 KGs, felt so good to gain health and vitality!” – Taryn

“Encouraged me to exercise/meditate more consistently while doing the challenge. I referenced the email tips often”…”One thing that I found to be true is you don’t have to be extreme, just consistent. Every day I have committed to my meditation routine early in the morning and it has changed my life. I’m in a good mood and feel less stress.” – Latisha

“I did the hydration and meditation challenges and both of those were outside my normal routines. After each of the challenges, they didn’t stick right away, but a foundation was built so over time those habits slowly started to become more instinctual.” – John

“I got in 10k steps (4 walks). First time in months! The days since have been 20 – 30 minutes of walking daily. Went hiking today for an hour, plus one more walk.” – Kathy

“I’m starting to see muscle definition on my arms and thighs(my problem areas), I’m so happy”…”I’m satisfied with my results this month: lost 2,5kg.” – Red K.

“Starting the challenge in December helped me to stay on track of doing my daily exercices at a time I was less motivated! It was just what I needed.” – Frédérique

“I am falling asleep way faster than when I just used to sit all day long. Changes are happening, slowly but surely.” – Nikola

“It’s great to see how much easier it is after a few days! I started suffering with series of 10, muscle pain & feeling old. Now I’m at 15+ & no muscle pain on the day after.” – Anthony (abs challenge)

“I’ve found it easier than I thought it would and it’s helped me get a lot of things I’ve been putting off done!” – Tinka (screen time challenge)

Ready to take on this new challenge?

“A little progress each day adds up to BIG results.”