Healthy Living Challenges

One of my favorite things about challenge groups is how they push me to really work on myself.  Making progress towards my goals makes me happy.  :)

You, too?

I love creating an environment of learning and growth in the challenge groups I host.  One way I do this is by incorporating healthy living challenges into my groups.

How does it work?!?

Below is a list of good habits to develop.  Go through the list and mark off challenges that interest you - challenges that you think would really improve your life if you developed them as a daily habit.  Then pick the ONE challenge that you think would be the most influential and try it out for a month.  Put all your energy into learning and mastering that one thing, and then decide at the end of the month whether or not it's a habit you want to keep doing.

Each month, repeat the cycle!!  After 1 year, you'll have mastered at least 12 new habits that help you live a healthier and happier life.  Small and simple changes compound to big leaps in progress over time!

Here's some ideas of healthy habits to work on:

Meals / Snacks

• Keep track of EVERYTHING you eat during the day in a food journal/app.  Some of my favorite apps are YouFood, My Fitness Pal, and 21 Day Fix Tracker.  This increases awareness about what you are eating and putting into your body.  
• Use a small plate for your food; eat slowly and mindfully.  This helps with eating more appropriate portion sizes.
• Eat 2 fruits or veggies with every breakfast, lunch, and dinner meal.
• Try a new whole food - something you've never tried before.
• Eat breakfast within 1 hour of waking up.
• Eat 5-6 meals/snacks a day, spaced 2-3 hours apart.
• Refrain from eating for the 3 hours before you go to sleep.
• Make a meal plan/shopping list for the upcoming week.
• Spend 20 minutes meal prepping for the upcoming week.
• Find a new clean recipe you'd like to try sometime.
• Try a new clean recipe.
• Try a recipe from the FIXATE cookbook.
• Clean up one of your favorite recipes (including treats!) so that you still love it.
• Remove one or more not-so-clean items from your kitchen (i.e., fridge/freezer/pantry/cupboards) and replace with something that is clean.
• Eat 100% clean any day of the week.
• Try Shakeology as a meal replacement (Samplers: 7-Day / Vegan).
• Take on a 1-week clean eating challenge!

Water

• Drink 16 ounces of water within 1 hour of waking up, preferably before you eat anything.
• Drink 16 ounces of water before each meal/snack.
• Drink water before AND during exercise.
• Drink half of your water intake goal by noon.
• Drink 16 ounces of cold water when you feel tired, fatigued, or sleepy.
• Get all of your water in before bedtime.
• Drink a gallon of water before bedtime (drink very regularly throughout the day; don't try to guzzle it all down in one or two sittings).
• Avoid all caffeinated, sugary, and alcoholic beverages.
• Infuse your water with fruit or vegetables - try something new!
• See how many days in a row you can get all of your water in!
• Use an app to remind you to drink water and to keep track of your water intake.  Some of my favorite apps are YouFood, My Fitness Pal, and 21 Day Fix Tracker.  

Exercise

• Schedule your workouts for the upcoming week in your calendar.
• Workout 30 minutes a day 6 days a week.
• Wake up early enough to get your workout in before you start your day.
• Try a new Beachbody workout program and/or free trial of Beachbody On Demand.
• Take on the Beachbody Challenge!
• Join a fitness challenge group.

Sleep

• Avoid using smart phones and devices for the hour before you go to sleep.
• Do something relaxing right before bedtime (read a book, take a bath, etc.).
• Go to bed early.
• Get at least 7.5 hours of sleep during the night.
• Get up when your alarm goes off - no hitting the snooze button!
• Wake up at least 20 minutes before your day starts (i.e., before your kids wake up or even before your significant other wakes up). Take time to be silent/meditate/pray, practice positive affirmations, visualize how you want your day to go, do some quick exercises, read, journal, get ready, etc.

Personal Growth & Self-Care

• Keep a daily gratitude journal.  The 5-Minute Journal from UJ & Alex is a great option.  You can access a free quick-start version here or purchase a hard copy here. 
• Find a positive "mantra" that will keep you going when things get hard.
• Set goals for the upcoming week; take time at the end of the week to evaluate how you did and make changes as needed.
• Read or watch something that inspires you.  Write down your favorite take-aways in a journal.
• Find a new personal development book to read.
• Learn a new skill!
• Do at least 1-2 things you like doing because they are FUN and at least 1-2 things you like doing because you FEEL GOOD afterwards.  

Pay It Forward

• Share a health/fitness tip with someone.
• Invite someone to do a healthy living challenge with you.

Other

• Do something fun with your family.
• Spend some quality time with friends.
• Do a random act of kindness for someone else.
• Create your own challenge!  Tell us in the comments what you came up with!

For me, these are great reminders of the things I should be trying to do to live a healthier, happier life and take good care of myself.

Of course, I am FAR from mastering most of these, but that's okay.  I think the most important thing is that we take action each day to propel ourselves towards the achievement of our goals and dreams.  How we live each day is how we live our life, and it's amazing how small, daily actions can compound over time.

Is there anything you would add?  I would love to hear!  I'm always looking for new challenges to add to my list!

 Deise