If you’ve been around bari long enough, then you already know: bari is the place where healthy habits come to be built. And if you’ve jumped on board with the #bariddicted sweat challenge (if you haven’t, ahem, get on that), then you also know that this is your month to really get building.

Following the research of Charles Duhigg, author of The Power of Habit, we’re giving you some weekly habit building techniques to take into class with you:

WEEK ONE: Your one goal is to just show up. That’s it. That’s all you need in order to start building a powerful, healthy habit.

The how-to: schedule your month in advance. Don’t give yourself the opportunity to slack. Schedule your healthy habit-building hours like you schedule other (perhaps less healthy) hours of your life. The formula is easy: show up + work hard = see results.